**Taos Trails: Altitude Sun Burning Youth Livers?**
By Franklin Everett ShawThe high desert of Taos, New Mexico, is a place of stark beauty and intense sunlight. It’s a place where the sky feels impossibly close, and the sun’s rays beat down with surprising ferocity. But this beauty hides a danger, especially for young adults who might not fully grasp the risks of prolonged sun exposure at 7,000 feet.
Taos presents a unique trifecta of health challenges: intense UV radiation due to altitude, a culture that often revolves around outdoor activities, and the social pressures that can lead to increased alcohol consumption. This combination can wreak havoc on your skin and, more insidiously, your liver. Let’s break down how to navigate these challenges and protect your health in this unique environment.
The sun in Taos isn’t the same as the sun at sea level. At higher altitudes, the atmosphere is thinner, meaning less of the sun’s harmful ultraviolet (UV) radiation is filtered out. For every 1,000 feet you ascend, UV radiation increases by approximately 4-5%. Taos, sitting at around 7,000 feet, experiences significantly higher UV levels than, say, Albuquerque or even Denver. This means you’re getting a much stronger dose of radiation with every minute you spend outdoors.
This increased UV exposure translates to a higher risk of sunburn, premature aging, and, most seriously, skin cancer. Melanoma, the deadliest form of skin cancer, is particularly concerning. It’s crucial to understand that even on cloudy days, UV radiation can penetrate the clouds and damage your skin. Don’t be fooled by the cool mountain air; the sun is still working overtime.
So, what can you do? Sunscreen is your first line of defense, but not all sunscreens are created equal. Look for broad-spectrum sunscreens with an SPF of 30 or higher. Broad-spectrum means the sunscreen protects against both UVA and UVB rays. UVB rays are primarily responsible for sunburn, while UVA rays contribute to premature aging and skin cancer.
Specifically, consider sunscreens readily available in Taos. You’ll find brands like EltaMD and La Roche-Posay at local pharmacies like Taos Pharmacy and even some grocery stores like Cid’s Food Market. These brands are known for their high-quality ingredients and effective protection. Neutrogena and Coppertone are also widely available and offer good protection at a more accessible price point.
Apply sunscreen liberally and evenly to all exposed skin, including your ears, neck, and the tops of your feet. Don’t forget your lips! Use a lip balm with SPF. Reapply sunscreen every two hours, or more frequently if you’re swimming or sweating. A common mistake is not applying enough sunscreen. Most adults need about one ounce (a shot glass full) to cover their entire body.
Beyond sunscreen, protective clothing is essential. Think long sleeves, wide-brimmed hats, and sunglasses. Many locals in Taos have adopted the practice of wearing long-sleeved shirts, even in the summer, especially when hiking or working outdoors. This isn’t just a fashion statement; it’s a practical way to minimize sun exposure.
Wide-brimmed hats are crucial for protecting your face, neck, and ears. Baseball caps offer some protection, but they leave your ears and the back of your neck exposed. Sunglasses are also vital for protecting your eyes from UV damage, which can lead to cataracts and other eye problems. Look for sunglasses that block 99-100% of UVA and UVB rays.
Seek shade whenever possible, especially during the peak sun hours of 10 a.m. to 4 p.m. This is when the sun’s rays are the strongest. If you’re planning outdoor activities, try to schedule them for early morning or late afternoon.
Now, let’s talk about your liver. The liver is your body’s primary detoxification organ, responsible for processing everything you eat, drink, and absorb through your skin. Altitude and sun exposure can both put stress on your liver. Dehydration, common at high altitude, forces the liver to work harder. Sunburn triggers an inflammatory response, further burdening the liver.
Alcohol consumption adds another layer of complexity. Alcohol is metabolized by the liver, and excessive drinking can lead to liver damage, including fatty liver disease, hepatitis, and cirrhosis. The combination of altitude, sun, and alcohol can be particularly damaging to your liver.
Here’s the harsh truth: young adults in Taos often engage in social activities that involve alcohol. It’s part of the culture, especially during festivals and events. However, it’s crucial to be aware of the risks and make informed choices.
To protect your liver, start with hydration. Drink plenty of water throughout the day, especially when you’re at altitude. Avoid sugary drinks, which can dehydrate you further. Consider adding electrolytes to your water, especially if you’re physically active.
Limit your alcohol consumption. If you choose to drink, do so in moderation. The National Institutes of Health defines moderate drinking as up to one drink per day for women and up to two drinks per day for men. However, at high altitude, even moderate drinking can have a greater impact.
Consider incorporating liver-supporting foods into your diet. These include:
- Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that help the liver detoxify.
- Garlic and onions: These contain sulfur compounds that support liver function.
- Beets: Beets contain antioxidants that protect the liver from damage.
- Green tea: Green tea is rich in antioxidants that can help protect the liver from inflammation.
Milk thistle is a popular herbal supplement that is often used to support liver health. However, it’s important to talk to your doctor before taking any supplements, as they can interact with medications.
Be aware of the signs of liver problems. These can include fatigue, jaundice (yellowing of the skin and eyes), abdominal pain, and swelling in the legs and ankles. If you experience any of these symptoms, see a doctor immediately.
Finally, be proactive about your health. Get regular checkups and talk to your doctor about your concerns. They can assess your risk factors and recommend appropriate screening tests.
Taos is a magical place, but it demands respect. By understanding the unique risks of sun exposure and alcohol consumption at high altitude, and by taking proactive steps to protect your skin and liver, you can enjoy all that this beautiful region has to offer while safeguarding your health for years to come. Remember, prevention is always better than cure.