Health information
Cooking information
The mountains of Colorado are among the most
beautiful parts of the United States and we hope you enjoy every minute of
your visit. However, some of the very features that make this area so
attractive may also cause you problems, unless you are able to recognize
the symptoms and know how to prevent them
.
High Country Health Quick Tips
Avoid Altitude Illness
Increase Fluid Intake
Decrease Salt Intake
Moderate Your Physical Activity
Eat High Carbohydrate, Low Fat Meals
Reduce Alcohol and Caffeine Intake
Feeling Worse? Seek Help
Prevent Sunburn
Use Sunscreen (SPF 15-30)
Always Wear Sun Glasses or Goggles
Prevent Cold Injury
Dress in Layers
Bring Extra Clothes for Sudden Temperature
Changes
Wear Properly Fitting Boots and Gloves
Avoid Wet Clothing
Drink and Eat Frequently
top to Warm Up Often
Watch Each Other For Warning Signs
ALTITUDE
ILLNESS
As you ascend to higher altitudes,
atmospheric pressure decreases, the air is thinner and less oxygen is
available. It is also colder, drier and the ultraviolet rays from the sun
are stronger. Each of these changes may have unpleasant effects on your
body.
Above 8000 feet, altitude illness affects 20 to 30% of visitors from low
altitude to some degree. The extent to which you are affected depends on
how quickly you ascend, what elevation you attain, how hard you exercise,
what you eat and drink and what health problems you may have (smoking,
emphysema, asthma, anemia, diabetes and high blood pressure). When
planning a trip to an area above 8000 ft. consult with your doctor if you
have any questions.
After arriving at high altitude, you will probably notice that your
breathing is faster and/or deeper, and you may feel short of breath
especially when exercising. This is the body's first and most effective
response to higher elevation. In addition your heart is likely to beat
faster and you may develop nausea, unusual tiredness, headache, or have
difficulty sleeping.
Visitors with one or more of these symptoms may have acute mountain
sickness (AMS). This form of altitude illness usually resolves in a day or
two. If the symptoms become worse or if you are concerned be sure to
consult a doctor.
A wet cough, increasing shortness of breath or the feeling of fluid
collecting in your lungs may signal a more serious condition called High
Altitude Pulmonary Edema or HAPE. HAPE requires immediate medical
attention.
Before you leave home, you can do a few things to decrease the effects of
high altitude. Spending two nights at modest altitude, 5000 to 6000 feet
may decrease symptoms when you ascend. Eating foods which are high in
carbohydrates, drinking more water than usual and using less salt may also
help.
Diamox is a prescription drug which prevents unpleasant symptoms for many
people who may be exceptionally prone to AMS. Our experience suggests a
small dose can be effective: 125 mg twice a day beginning 24 hours before
arrival to high altitude. Diamox should not be taken by people who are
allergic to sulfa drugs. Discuss use and possible minor side effects
(tingling sensations, altered taste, increased urination) with your
doctor.
Once you arrive take it easy for the first day or two. Adequate hydration
is important in the prevention of altitude illness. Drink two or three
times more water or fluid than usual. Limit alcohol consumption for two or
three days and minimize caffeine intake. Limit salty foods and increase
carbohydrate consumption. Above all, listen to your body! Do not push the
limits of your physical capabilities. If you feel worse, seek medical
attention! Minor altitude illness symptoms can occasionally become life
threatening.
SUN INJURY
At high altitude the ultraviolet rays from
the sun are more intense and therefore more damaging. Even when it is
cloudy the risk of sunburn is extreme. Before going out protect yourself
and your family from the suns ultraviolet rays. Apply a sunscreen SPF
15-30 to your skin before beginning outdoor activities and every two hours
while outside.
To prevent sun injury to the eyes, wear sunglasses or goggles with (UV)
protection.
COLD INJURY
The air temperature falls about three
degrees Fahrenheit for every 1000 feet of elevation gain. Therefore,
temperatures in the high country can drop rapidly. Hypothermia (low body
temperature) can occur when you are wet, chilled, fatigued or dressed
inappropriately; even during warm weather. Warning signs are confusion,
difficulty speaking, irritability and loss of coordination. Bring along
extra clothes, drink and eat sufficiently and watch for warning signs in
each other. If in doubt, stop, warm up, take fluids and food, and if
necessary send for help.
Frostbite is caused by cold exposure resulting in ice crystals forming in
the skin. It frequently occurs in the extremities, specifically the nose,
ears, fingers and toes. The skin becomes numb, firm and yellowish white in
color. Rewarming causes tingling and pain with skin color changes and
blisters occurring in severe cases. Prevention includes dressing
appropriately in winter (layering), wearing boots and gloves that are not
wet or too tight, and taking time to warm up frequently.
Consult a doctor for severe cases of any of these injuries due to exposure
to cold weather. If you have any concerns regarding cold injury related
problems please contact a High Country Health Care, P.C. facility.
High Altitude Cooking Information
From the
CSU Cooperative Extension, Arapahoe County Consumer & Family Education web
Other links:
Crisco.com
Fun Trips Live
Home Cooking web site
Welcome to Colorado, where the mountains rise and cakes fall, where the
wheat spreads across the plains and the cookies across the pans. Cooking
in Colorado can be a challenge but with a few tips it can be mastered. Our
higher altitude means lower atmospheric pressure due to the thinner
blanket of air above. There is about 1/2 pound less pressure for each
1,000 feet increase above sea level. This decreased pressure affects food
preparation in two ways: 1. Water and other liquids evaporate faster and
boil at lower temperatures. (It's not your imagination - the coffee really
isn't as hot as it was in Atlanta.)
2. Leavening gasses in breads and cakes expand more. At sea level water
boils at approximately 212 degrees F. In the Denver area, water boils at
around 203 degrees F. Therefore, cooking food in boiling water takes
longer.
Canning
This is usually not a problem unless you're canning food. Time or
temperature must be increased in order to kill heat-resistant bacteria. A
steam pressure canner must be used for canning meats and vegetables.
Follow high altitude directions available from all County Extension
Offices.
Deep-Fat-Frying
When deep-fat-frying, lower the temperature of the oil about 15 degrees
here to prevent food from over-browning on the outside while being
under-cooked on the inside. Baking casseroles and meats require no
changes.
Cake From Scratch
Are you ready for the real challenge? A cake made from scratch! If not,
continue to use box mixes and follow the high altitude suggestions. For
those with sense of adventure, read on.
Above 3,000 feet
in altitude the lower atmospheric pressure will affect cakes. There may be
excessive rising which stretches the cell structure of the cake, making
the texture coarse, or the cells can break before they set causing the
cake to fall. This can usually be corrected by decreasing the amount of
leavening agent and by increasing the baking temperature 15 degrees to 25
degrees. Because water in the batter evaporates quicker here, there is
more of a concentration of sugar in the recipe which weakens the cell
structure. Therefore we usually recommend decreasing sugar and increasing
liquid. The cakes most likely to fall are those wonderful sweet, sticky,
gooey rich ones. These super rich cakes may require reducing shortening by
1 or 2 tablespoons or by adding an extra egg. Some recipes will work fine
without changes, others will take some experimenting. Here's a table* to
give you a starting point.
Adjustment
3,000 ft.
5,000 ft.
7,000 ft.
Reduce baking powder, for each tsp., decrease 1/8 tsp. 1/8-1/4 tsp. 1/4
tsp.
Reduce sugar, for each cup, decrease 0-1 Tbsp. 0-2 Tbsp. 1-3 Tbsp.
Increase liquid, for each cup, add 1-2 Tbsp. 2-4 Tbsp. 3-4 Tbsp.
* Table fromHigh Altitude Food Preparation- pamphlet 41
Angel food and sponge cakes use air for leavening. It comes from beating
air into the eggs. Beat only until they form peaks that fall over - not
stiff and dry, which cause the cells to collapse. Again, use less sugar
and more flour and a higher baking temperature. We're often asked why we
don't just add more flour and water to cake recipes like they do with box
mixes. Isn't this more complicated. Have you ever tried to take some of
the leavening or sugar out of a box mix? The only option on a box mix is
to strengthen the cell walls by adding flour and water.
For more information on baking at high altitudes, ask for "High Altitude
Food Preparation" Pamphlet 41 from your Colorado State County Extension
Office. There is no charge. It will also list other high altitude recipe
books available from Colorado State Cooperative Extension.
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