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Altitude sickness can strike anyone, whether you’re an amateur hiker or a seasoned mountaineer.
High-altitude adventures offer stunning scenery and unforgettable experiences. But venturing to these lofty heights can come with a potential downside: altitude sickness. While essential oils for altitude sickness are not a cure, they can offer some relief from the unpleasant symptoms.
What is Altitude Sickness?
The air is thinner at high altitudes or, in other words, there’s less oxygen available.
Altitude sickness occurs when your body struggles to adjust to the rapid decrease in air pressure that comes with climbing to higher elevations.
Normally, the air pressure pushes oxygen into your bloodstream but at very elevated heights your body does not get the oxygen it needs.
The lack of air pressure, together with oxygen scarcity, can trigger a range of unpleasant symptoms that can put a dampener on your trip.
Recognizing the Signs of Altitude Sickness
The most common symptoms of altitude sickness include:
Throbbing headaches: One of the hallmark signs of altitude sickness is a persistent, dull headache that can worsen with activity.
Nausea and vomiting: The decreased oxygen levels can upset your stomach, leading to nausea and vomiting.
Fatigue and shortness of breath: Climbing or exerting yourself at high altitude can feel like a much greater effort due to the lack of oxygen. You may experience unusual fatigue and shortness of breath, even at rest.
Dizziness and trouble sleeping: Altitude sickness can disrupt your sleep cycle and leave you feeling dizzy or lightheaded.
Essential Oils: A Soothing Ally (with Limitations)
Before discussing the best essential oils for altitude sickness, I want to emphasize that these plant extracts do not prevent or cure the symptoms. However, they do offer some relief from the unpleasant symptoms.
Essential oils for altitude sickness possess various therapeutic properties that may help ease specific symptoms. Some help soothe headaches, others help reduce the nausea.
It’s important to remember that essential oils have limitations. They should not be considered a substitute for proper medical care or preventative measures. If you experience severe altitude sickness symptoms, seeking professional medical attention is crucial.
Consulting Your Doctor: A Crucial Step
Before embarking on your high-altitude adventure, consult your doctor. They can advise you on the best ways to prevent altitude sickness and discuss any potential risks or medications you might need.
They will also advise you on whether essential oils are a safe and appropriate option for you.
Best Essential Oils for Altitude Sickness
These are the best essential oils for altitude sickness.
Peppermint
Known for its invigorating aroma and cooling properties, Peppermint is a versatile essential oil with powerful analgesic (pain-relieving) and antiemetic (anti-nausea) properties.
Peppermint essential oil can help alleviate headaches, reduce nausea, and may even improve circulation, which can be beneficial at high altitudes.
Best Essential Oils For Headaches & How To Use Them
Eucalyptus
Eucalyptus essential oil is known for its decongestant properties. It can help clear the respiratory passages, making breathing easier, which can be especially helpful at high altitudes.
27 Ways to Use Eucalyptus Essential Oil
Ginger
Ginger essential oil is known for its antiemetic (anti-nausea) properties. It may help soothe nausea and vomiting associated with altitude sickness.
Thyme
Research suggests that Thyme essential oil stimulates blood flow and improves blood pressure, assisting individuals to adjust to sudden altitude changes. However, more research is needed to confirm its effectiveness for altitude sickness.
Clary Sage
Clary sage essential oil is known for its calming and stress-reducing properties. It may help ease anxiety and promote relaxation, which can be beneficial for managing the discomfort of altitude sickness.
Tea Tree
Beyond its skin benefits, Tea Tree essential oil supports the immune system with its antiseptic properties, preventing infections that might exacerbate altitude sickness symptoms.
33 Powerful Ways to Use Tea Tree Essential Oils
Lavender
Lavender essential oil is another calming essential oil known for its relaxing and sleep-promoting properties. It may help improve sleep quality, which can be disrupted by altitude sickness.
Remember, these are just some suggestions, and it’s important to choose the essential oils that work best for you. It’s also crucial to consult with your doctor before using essential oils, especially if you have any underlying health conditions.
Best Essential Oils For Specific Symptoms Of Altitude Sickness
While altitude sickness can throw a wrench into your mountain adventure, essential oils can offer a natural and convenient way to manage some of the unpleasant symptoms.
These are the best essential oils to use for specific altitude sickness symptoms:
Relieve Pain: Peppermint essential oil’s analgesic properties can help alleviate headaches, a common symptom of altitude sickness. Rub the diluted oil to your temples or inhale the oil directly from the bottle.
Reduce Nausea: Peppermint and Ginger essential oil possess antiemetic properties that may soothe nausea and vomiting. Dilute 1-2 drops of any one or a blend of both oils with a carrier oil and apply a small amount to your abdomen or inhale.
Improve Breathing: Eucalyptus essential oil’s decongestant effects can help clear respiratory passages, making breathing easier at high altitudes. Put a few drops in an aromatherapy necklace or bracelet to get the benefits on the go.
Relaxation and Sleep: Clary sage and lavender oil’s calming properties may help ease anxiety and promote better sleep, which can be disrupted by altitude sickness.
Remember, essential oils are a complementary approach, not a cure-all.
How To Use Essential Oils For Altitude Sickness
Direct Inhalation
Inhale directly from the bottle or put a drop or two on a cotton swab or tissue and hold it near your nose for a quick sniff.
The benefit of direct inhalation is that it allows for a quick and concentrated dose of essential oil vapors. It can be helpful for immediate relief from symptoms such as nausea or headaches.
Only inhale for short bursts, especially when using stronger essential oils like peppermint or eucalyptus. If you experience any discomfort, discontinue use immediately.
Diffusion
You’ll need a portable diffuser or passive diffuser to diffuse essential oils when trekking or mountaineering.
Portable Diffuser: A portable diffuser is a battery-operated device. This can be a great option for diffusing essential oils at campsites or lodgings with limited access to power outlets.
Passive Diffuser: You need a plug point or batteries to use a passive diffuser, which makes these devices the best to carry for your excursion. Add a few drops of your chosen essential oil or blend, keep the device close to you, and inhale the vapors.
Diffusion allows for passive inhalation of the essential oil vapors throughout a room or tent. It’s a great option for creating a relaxing atmosphere and potentially experiencing the benefits of the chosen essential oil blend.
Ultimate Guide To Passive Diffusers
Topical Application
You’ll need a diluted essential oil blend and a cotton swab or roll-on bottle. Apply a very small amount of the diluted essential oil to the desired area using a cotton swab.
Alternatively, you can use a pre-made roll-on blend for convenient application.
Topical application allows for targeted application of the essential oil blend to specific areas like your temples, pulse points, or abdomen.
Always dilute your essential oils with a carrier oil before topical application.
Do a patch test on a small area of your inner forearm before applying it to a larger area.
Avoid contact with eyes, mucous membranes, and broken skin. Wash your hands thoroughly after application.
Guide to Using Essential Oils Topically: Benefits & Precautions
Keeping Essential Oils Handy for Altitude Sickness
While essential oils can be a helpful tool for managing altitude sickness symptoms, you’ll need a convenient way to use them on the go.
These are some ways to get the benefits of essential oils for altitude sickness anytime, anywhere.
Wearable Diffusers (For On-the-Go Relief)
Aromatherapy Jewelry – Necklaces & Bracelets: These stylish options often come with lava stones or felt pads on which you add a few drops of your chosen essential oil. The scent will be diffused passively throughout the day, providing a gentle and convenient way to experience the benefits.
Aromatherapy Inhalers: Look for refillable inhalers designed for essential oils. These allow you to take a quick whiff of your chosen blend whenever you need it without having to stop.
Carry a Pre-Diluted Roll-on Blend
Targeted Application: Roll-on applicators allow for targeted application to temples, pulse points, or even your abdomen for quick relief.
Convenience: For on-the-go application, consider purchasing a pre-diluted essential oil roll-on blend specifically designed for altitude sickness. These blends often come in convenient, travel-friendly sizes.
DIY Option: If you prefer a DIY approach, you can create your own roll-on blend by diluting your chosen essential oils with a carrier oil in a refillable roll-on bottle.
Create a Customized Essential Oil Perfume
Choose a lightweight carrier oil like jojoba oil or fractionated coconut oil.
Select a few essential oils based on your specific needs. For example, a blend of peppermint and lavender could be helpful for headaches and relaxation.
Start with a low dilution (around 1-2% essential oil to carrier oil) and test it on a small area of your skin before applying it more liberally.
Tips for Using Essential Oils on the Go
Pre-dilute your essential oils: This saves time and ensures you don’t accidentally apply too strong a concentration, which can irritate the skin.
Carry small refillable bottles: Invest in small, leak-proof bottles to carry your diluted essential oil blends.
Patch test: Always perform a patch test before using a new essential oil blend, especially if you have sensitive skin.
Safety Precautions
Essential oils are concentrated and should always be diluted with a carrier oil before topical application.
Perform a patch test on a small area of your skin before using any new essential oil to check for allergic reactions.
Not recommended for pregnant or breastfeeding women, young children, or people with epilepsy.
Remember, these are just some suggestions, and it’s important to choose the essential oils that work best for you. It’s also crucial to consult with your doctor before using essential oils, especially if you have any underlying health conditions.
Additional Tips To Reduce Altitude Sickness Symptoms
While essential oils can offer some relief from altitude sickness symptoms, they’re not a magic bullet.
Here are some essential strategies to combine with essential oils to maximize your comfort and safety during your high-altitude adventure:
Acclimatization: Ascend Gradually, Take Rest Days
The key to preventing altitude sickness lies in allowing your body to adjust to the thinner air. This process, called acclimatization, takes time. Here’s how to approach it:
Ascend Slowly: Avoid rapid elevation gains. Aim for a gradual ascent of no more than 1,000-1,500 feet per day, especially above 8,000 feet. This allows your body to produce more red blood cells, which carry oxygen throughout your system.
Schedule Rest Days: Plan rest days into your itinerary, especially after significant altitude gains. These rest days allow your body to catch up on the physiological adjustments needed to function at high altitudes.
Hydration: Drink Plenty of Water
Dehydration can worsen altitude sickness symptoms. The dry air at high altitudes can increasd fluid loss through respiration, even if you don’t feel particularly thirsty. Here are some hydration tips:
Drink more water than you think you need: Aim for at least 3-4 liters of water per day, even if you don’t feel thirsty. Listen to your body and adjust your intake accordingly.
Consider electrolyte drinks: Sweating at high altitudes can lead to electrolyte imbalances. Electrolyte-replacement drinks can help replenish lost electrolytes and maintain proper hydration.
Electrolytes: Replenish Lost Minerals
When you sweat at high altitudes, you lose essential electrolytes along with fluids. Electrolytes play a crucial role in various bodily functions, including muscle function and nerve impulses.
Here’s how to ensure proper electrolyte balance:
Consume electrolyte-rich foods: Snack on fruits like bananas and oranges, which are naturally high in potassium. Consider adding a pinch of salt to your meals.
Electrolyte drinks: As mentioned earlier, electrolyte drinks can be a helpful way to replenish lost minerals, especially during periods of exertion.
Avoid Alcohol and Smoking
Alcohol and smoking can dehydrate you and exacerbate altitude sickness symptoms. Here’s why it’s best to avoid them:
Alcohol: Alcohol is a diuretic, meaning it increases urine production, leading to dehydration. This can worsen headaches, fatigue, and other altitude sickness symptoms.
Smoking: Smoking reduces the amount of oxygen reaching your tissues, which is already a challenge at high altitudes. This can worsen shortness of breath and fatigue.
By following these additional tips along with considering essential oils, you can take a proactive approach to preventing and managing altitude sickness, ensuring a more enjoyable and comfortable high-altitude adventure.
Seek Medical Attention When Needed
If you experience severe altitude sickness symptoms like persistent headaches, worsening shortness of breath, confusion, or loss of coordination, it’s crucial to seek immediate medical attention. Early intervention is essential to prevent complications.
Related Reads:
12 Warm Essential Oils to Use When It’s Cold
Powerful Benefits of Synergy Blends in Aromatherapy
Disclaimer: This information is not intended to serve as medical advice. Please consult your doctor before using any natural medication or if you experience any unusual symptoms. See Full Disclaimer here.