Posted: November 29, 2005

Running: Prevention Tips - Altitude Sickness To Poison Oak

From: www.ByJamesRaia.com

Mountain resorts, ski shops and mountain snack shops around the country offer winter and summer user-group brochures chock-full of preventative guidelines to avoid high-altitude sickness. Consider:

* Sleep a night or two at a lower elevation en route to your designation. A gradual increase in elevation will help the body acclimatize.

* Take it easy on the first day on higher elevation trips. Many exercise enthusiasts can't resist overdoing the first day of trip only to ruin the rest of their stay. Stop early when you start to feel fatigue or any prolonged breathlessness.

* Eat a high carbohydrate diet. Increase your intake of carbohydrates (pasta, rice, potatoes, bread) to 70 percent of your total calories. Of course, this also means decreasing your fat intake.

* Avoid alcohol, tranquilizers and sleeping pills. These substances decrease the body's ability to adjustment to higher elevations.

* Drink an increased amount of fluids. Keeping hydrated helps prevent the onset of other conditions.

While symptoms of mild altitude sickness can occur at elevations as low as 5,000 feet, it's particularly prevalent above 7,000 feet. At elevations above 8,000 feet, chances of acquiring altitude sickness symptoms increase by 15 percent.

Numerous web sites, including www.familydoctor.org, the web site of the American Academy of Family Physicians, have vast research and preventative information about high altitude illness.

Preventative Tips To Avoid Poison Oak, Ivy And Sumac

Potential sensitivity to poison oak, ivy or sumac is hard to define or categorize, according to the Poison Control Center in Sacramento.

Although any part of the body is susceptible, thicker-skinned areas like the soles of the feet and palms of the hand are often unaffected.

Children are often infected for the first time between ages 8-16 - and often with severe cases that can include swollen eyes and severe fever.

Although sensitivity to the rash can decline with age, adults should not assume they're immune - even if they never suffered from the rash as children. Fair-skinned people are the most susceptible.

"Prevention is the best cure," said a Poison Control Center spokesperson. "If you know what you're dealing with and take preventative measures, that's the best way to avoid the stuff."

If you're hiking, running, bicycling, hunting or enjoying any outdoor activity, be aware of your surroundings. To avoid contact with the plants, wear long pants, long-sleeved shirts, gloves and boots, if possible. Keep your pets from running through poisoned areas. And never burn any of the plants.

If you think you may have had contact with poison oak, ivy or sumac, wash all potentially exposed areas with cold running water from a stream, lake or garden hose as soon as possible. If washing is done within 15 minutes after contact, the water can neutralize the sap and prevent it from spreading.

When you return home, wash all clothing outside to prevent resin from transferring to rugs or furniture. Since urushiol can remain active for months, make certain to wash all camping gear or equipment that also may be carry the resin.

If you develop a rash, avoid scratching the blisters. Although the fluid in blisters will not spread the rash, fingernails may carry the resin or germs that could cause an infection.

Successful treatment for the rash varies. While some firefighters have become immune by taking long-term prescription medication that contains the plants' extract, this procedure is not recommended for the general public. The tedious process can cause severe cases of the rash and also prompt other side reactions.

In some instances, Hydrocortisone cream as well as Calamine and Caladryl lotions are recommended to help dry oozing lesions. Other over-the-counter products such as rubbing alcohol and Tecnu lotion works well to neutralize the toxins if used within a few hours after contact.

© Copyright 2005, James Raia

Posted with the permission of James Raia.

James Raia is a journalist, author and publisher in Sacramento, California. Sign-up for his free electronic newsletters Endurance Sports News and Tour de France Times on his web site: www.ByJamesRaia.com.