緩慢上升是預防AMS最好的方式, 專家建議
1. 如果你住在海拔 1500 公尺以下地區, 不要上升太快. 不要睡超過 2800 公尺海拔
2. 如果你計畫上升超過 3000 公尺海拔,.每天睡覺的海拔不要增加超過 500 公尺, 每上升 1000 公尺海拔, 應有一天休息日(維持相同海拔). 休息日不要運動過度.
3. 爬高睡低, 白天可以在較高海拔活動, 之後回到較低海拔休息過夜, 以達成高度適應
4. 如果計畫滑雪, 健行, 攀登, 在高海拔前幾天不要運動過度, 不要喝酒, 不要服用安眠藥, 尤其在前兩天做高度適應的時候
5. 攀登前數周內, 先在海拔 1500 公尺停留或健行, 能讓你上升更快
6. 如果你有經常喝咖啡因(茶,咖啡,飲料)的習慣, 不要在旅遊過程停用, 咖啡因在高海拔是安全的, 突然停用咖啡因會導致類似 AMS 症狀
AMS prevention
Ascend slowly — Ascending slowly is the best way to avoid AMS. A good idea is to make a graph of planned days versus altitude to see where the ascent profile may be abrupt and then adjust it according to the recommendations below. Some experts recommend the following:
●If you live below 5000 feet (1500 meters), avoid ascending rapidly. On the first night, avoid sleeping above 9000 feet (2800 meters).
●If you plan to travel above 9800 feet (3000 meters), do not increase your sleeping altitude more than 1600 feet (500 meters) per day as you go higher. Plan a day of rest for every 3200 feet (1000 meters) you ascend. On this rest day, do not over-exert yourself.
●Climb high and sleep low. Hike to a higher altitude during the day and return to a lower elevation to sleep at night. This will help you adjust to the altitude.
●If you plan to ski, hike, or climb, do not over-exert yourself during the first few days at altitude. Pacing yourself is very important. Avoid alcohol and sleeping pills, especially as you are adjusting to the altitude in the first two days.
●Staying or hiking at elevations above 4900 feet (1500 meters) in the weeks before you ascend may allow you to ascend faster.
●If you drink caffeine (coffee, tea, soda) regularly, do not stop drinking it before or during your trip. Caffeine is safe at high altitudes, and stopping it suddenly can cause symptoms similar to AMS.
These suggestions are particularly important if you have had AMS or another high altitude illness previously. (See "High altitude illness: Physiology, risk factors, and general prevention".)
●If you plan to travel above 9800 feet (3000 meters), do not increase your sleeping altitude more than 1600 feet (500 meters) per day as you go higher. Plan a day of rest for every 3200 feet (1000 meters) you ascend. On this rest day, do not over-exert yourself.
●Climb high and sleep low. Hike to a higher altitude during the day and return to a lower elevation to sleep at night. This will help you adjust to the altitude.
●If you plan to ski, hike, or climb, do not over-exert yourself during the first few days at altitude. Pacing yourself is very important. Avoid alcohol and sleeping pills, especially as you are adjusting to the altitude in the first two days.
●Staying or hiking at elevations above 4900 feet (1500 meters) in the weeks before you ascend may allow you to ascend faster.
●If you drink caffeine (coffee, tea, soda) regularly, do not stop drinking it before or during your trip. Caffeine is safe at high altitudes, and stopping it suddenly can cause symptoms similar to AMS.
These suggestions are particularly important if you have had AMS or another high altitude illness previously. (See "High altitude illness: Physiology, risk factors, and general prevention".)
考慮使用預防性藥物
Consider taking a preventive medicine — Preventive treatment with a medicine may be recommended if you have had high altitude illness previously or if you must ascend quickly. (See 'AMS treatment' below.)
If you have had high altitude illness before, you may be able to avoid taking preventive medicines by ascending slowly. You will need a prescription for these treatments.
●Prevention usually includes a medicine called acetazolamide, which you start taking the day before you ascend and continue for 48 hours or until you reach the highest point of your trip. (See "Acute mountain sickness and high altitude cerebral edema".)
丹木斯會讓汽水喝起來味道不舒服(味覺改變), 其他副作用包括尿尿變多, 手腳末端麻木刺痛, 噁心, 想睡覺, 視力模糊, 懷孕婦女不建議使用丹木斯.
Acetazolamide can temporarily cause carbonated drinks to taste unpleasant. Other side effects can include the need to urinate more frequently, numbness or tingling in the hands or feet, nausea, drowsiness, or blurry vision. Acetazolamide is not recommended for pregnant women.
Acetazolamide can temporarily cause carbonated drinks to taste unpleasant. Other side effects can include the need to urinate more frequently, numbness or tingling in the hands or feet, nausea, drowsiness, or blurry vision. Acetazolamide is not recommended for pregnant women.
丹木斯是磺胺類藥物, 很多磺胺過敏患者還是可以吃丹木斯., 可考慮在行前服用一次測試用的丹木斯,
Acetazolamide is a sulfa medicine, but many people with a sulfa allergy can take acetazolamide without a problem. If you are allergic to sulfa, talk to your doctor or nurse to determine if you should take a test dose before traveling [1]. (See "Sulfonamide allergy in HIV-uninfected patients", section on 'Cross-reactivity'.)
Acetazolamide is a sulfa medicine, but many people with a sulfa allergy can take acetazolamide without a problem. If you are allergic to sulfa, talk to your doctor or nurse to determine if you should take a test dose before traveling [1]. (See "Sulfonamide allergy in HIV-uninfected patients", section on 'Cross-reactivity'.)
類固醇 dexamethasone 如果預防性使用, 通常到達最高海拔繼續服用 2-3 天, 一般不建議超過 7 天.
Dexamethasone: 2 mg orally every 6 hours or 4 mg orally every 12 hours
Children: Acetazolamide preferred, do not use for prophylaxis
Children: Acetazolamide preferred, do not use for prophylaxis
Duration: start day of ascent and continue 2-3 days at maximum altitude, but for no more than 7 days total
●Dexamethasone is a steroid that may be recommended as a preventive treatment if you are allergic to acetazolamide.
服用阿斯匹靈或 布洛分(兩種都是止痛退燒藥物, 屬 NSAID), 可預防AMS引起的頭痛
●Taking aspirin or ibuprofen can help to prevent the headache that often occurs with AMS. If you will be ascending quickly, you can start taking aspirin or ibuprofen before you ascend. Otherwise, take it only if you develop a headache.
沒有留言:
張貼留言