Rules for acclimatization in cold climates. Acclimatization in various climatic conditions

Acclimatization is a process of adaptation to new natural conditions that are different from the usual climate and weather in the place of permanent residence of a person.

Scientists have proven that moving within a range of ten degrees in latitude or longitude causes people to have all the signs of acclimatization. This is especially noticeable when a person travels by plane, thanks to which you can make a change of location very quickly. Such a blessing of civilization allows you to change the climate zone at an accelerated pace, which is a big burden on human body. At the same time, many people begin to appear unpleasant symptoms that characterize the deterioration of their health and well-being.

ICD-10 code

Z60 Problems related to adapting to lifestyle changes

Reasons for acclimatization

The reasons for acclimatization are expressed in the need to restructure the body in accordance with new geographical and climatic conditions. Unusual environmental factors such as temperature, air humidity, pressure, magnetic storms, a large number of light or its lack, and so on, requires the body to change its own “settings”. The previously established balance with the environment allowed a person to lead an active lifestyle and feel good. Now he needs to get used to those conditions that are not familiar to his body and psyche.

Such a restructuring does not go unnoticed, especially if the climatic zone has changed dramatically, in a matter of hours. The human body receives a kind of "kick" and feels "out of place." Therefore, there is a forced rapid change in adaptation settings, which cannot go smoothly and imperceptibly for a person’s well-being.

When the body adapts to new living conditions, another equilibrium with the environment will come, and the person will feel good. But for this it must pass certain time and some action has been taken.

Acclimatization and reacclimatization

Acclimatization and reacclimatization are two sides of the same coin. Because at the first stage, the body adapts to new environmental conditions and in a new territory. And the second is connected with adaptation to the usual conditions of the habitat, which were abandoned for any reason.

Usually, when short terms trips to new lands, upon return the person receives all the symptoms of reacclimatization. They are expressed in the same deterioration in well-being, as in acclimatization, the signs of which can be found below. Similar situation characteristic of a short summer holiday especially in a hot country. As soon as the body has adapted to the new climate, it is pulled out of there and returned home. And now it is the turn of reacclimatization, which is even more difficult than acclimatization.

In addition, staying in new territories and the stresses received by the body trigger an exacerbation of long-existing and "sleeping" chronic diseases in a person. Therefore, it often happens that a healthy and thirsty person goes on vacation, and a “sick wreck” returns, which now needs to rest from the rest received.

Most often, upon returning from vacation, people complain of an exacerbation or occurrence of problems in the digestive system, as well as different kind skin diseases.

Signs of acclimatization

Those people who have experienced a sharp change in climatic zones know that the signs of acclimatization often resemble the symptoms of a cold. Also characterized by symptoms similar to various types allergic reactions as well as food poisoning.

The strongest and most unpleasant adaptation occurs in childhood and old age. In the female body, specific processes that are characteristic only for this sex can also take place. For example, some women have impaired menstrual cycle stop or temporarily disappear menstruation.

Vacationers need to know that many chronic diseases exacerbated by changing environmental conditions. And the symptoms of this situation coincide with the signs of an exacerbation of the disease. Therefore, having arrived on vacation, you can get a relapse of some unpleasant sore and devote all the time of rest to restoring your health.

Read more about the symptoms of acclimatization.

How long does acclimatization take?

In order to take care of their health, vacationers in new territories are interested in the problem: how long does acclimatization last?

Vacationers in hot countries, it is important to know that the adaptation of the inhabitants of the northern countries is slower than that of the inhabitants of the middle latitudes.

The processes of adaptation to new conditions begin to occur immediately after staying in a new place. But the sensations of acclimatization begin to appear in a person only on the second or third day after the temporary change of habitat. This is because bright and strong positive emotions from the impressions received allow us to survive the strong stress of climate change. But then, when the emotions have already become a little dull, the body begins to “act up” from such innovations as an unusual climate, food, water, time zone, and so on.

There are several stages in this process:

The most acute - from five to seven days.
The usual stage of addiction is from ten days to two weeks.

Therefore, the usual for our tourists week or ten-day vacation in hot countries takes place under the banner of acclimatization. And you can start to fully relax, without feeling bad, only after two weeks of stay in the country. Based on the foregoing, the most optimal period for vacation and stay in an unfamiliar country should be from eighteen to twenty days. This will allow you to get used to new climatic conditions as successfully as possible, as well as get a lot of pleasure from visiting a new and interesting place.

Acclimatization after rest

Acclimatization after rest is a reverse habituation to the conditions in which a person lives constantly. Reacclimatization can be quite unpleasant, with more severe symptoms than the situation on vacation. A person, first of all, is worried about a breakdown and fatigue, lethargy and drowsiness, as well as a low mood background. There may also be manifestations of insomnia and irritability. Sometimes there are even cases real depression. And this is the case when a person immediately joins his working rhythm after a summer vacation.

Therefore, do not rush to run almost directly from the station to the long-awaited office. It is best to leave yourself three or four days to stay at home in a calm rhythm of life. You need to sleep a lot, protect yourself from haste and stress, do not bother your head with important and urgent matters, but let your body get used to the old climate and familiar life.

Acclimatization after the sea

Acclimatization after the sea, especially for residents of the northern latitudes and the temperate climate zone, consists in observing a passive mode. In which it is important to live inactive for a week, eat and sleep more, drink plenty of fluids, watch your favorite movies, read interesting books. In general, create a small oasis at home that will not be disturbed by any stress and excitement.

It is also important to minimize contact with others, as well as constant movement through the streets. The main thing is to let the body get used to such stress as returning to a stable life after a short rest in sunshine, sea air and many vivid impressions.

Acclimatization after Turkey

Acclimatization after Turkey depends on how close the Turkish climate was to the habitual living conditions of a person. This country has five climatic zones, which are very different from each other. It is quite hot in the Aegean and Mediterranean Seas, and the climate in the Black Sea is cooler than in the previous ones. The western part of the country is characterized by hot summers and cold winter. In Istanbul and Antalya, you can feel all the delights of a warm winter and a very hot summer. Therefore, reacclimatization in a person can take place either completely imperceptibly, or rather brightly and unpleasantly.

An important feature after a Turkish holiday is the inability to warm up at first. Especially for countries with a cold or temperate climate.

Acclimatization after Egypt

Acclimatization after Egypt may not appear at all. Such unique cases happen when the climate of this country is ideal for a person. And his constant conditions living a little less satisfied with his body and psyche.

And vice versa, there were people who, after a trip to the heat and the sea, received pneumonia upon arrival. Simply, because they launched a disease that began with a common cold and high fever. Therefore, after returning from vacation, it is important to listen to your body and give it a sparing regimen. And at the slightest strange symptoms, it is best to consult a doctor to avoid severe and unexpected complications.

Acclimatization after Thailand

Acclimatization after Thailand can be very harsh, especially for cold climates. But some people successfully go through reacclimatization, complaining only about some minimal symptoms and ailments. So, a person may be concerned about:

Lethargy and feeling tired for five days to a week.
Constant chills and feeling cold.
Sore and sore throat.
During the first two weeks, problems with the digestive system are possible, in which any meal responds with heaviness in the stomach or other discomfort.

Types of acclimatization

Acclimatization processes are divided into the following types:

Thermal.
Altitude.
In climates with cold conditions.

Thermal acclimatization involves being in conditions of high air temperature with high humidity. It is this combination of climatic conditions that can cause a whole “bouquet” of adaptation symptoms in a person, disrupting his usual thermoregulation and complicating getting used to new conditions. Such difficulties await lovers of the seas and overseas countries with a hot and humid climate.

Fans of ski resorts will also face the need to adapt. But this time they will have to get used to the high-altitude living conditions. Altitude acclimatization happens because ski resorts located above sea level, and much more. At the same time, the concentration of oxygen in these places is reduced, which is completely unusual for the inhabitants of the plains, which are the majority of the population of the planet and the same mountain lovers. With this type of adaptation, the movement of blood flow slows down, and the amount of erythrocyte and hemoglobin also decreases markedly. These symptoms are typical for cases when the body enters an energy-saving stage. In addition, the low pressure that is characteristic of the mountains causes tourists to suffocate or show signs of severe shortness of breath.

Adaptation to the conditions of cold, which are characteristic of the northern latitudes, awaits lovers of the Arctic seas, sulphurous lights and mean beauties of nature. Travelers will have to deal with low temperatures, strong magnetic storms, as well as a lack of ultraviolet sunlight, called light starvation. With such changes in the environment, people often develop insomnia, high fatigue and drowsiness, as well as a reluctance to eat.

Consequences of acclimatization

The consequences of acclimatization are expressed in a number of unpleasant processes that are triggered in the human body:

Exacerbation of chronic diseases with all accompanying symptoms.
Decrease in the level of immunity and body defenses.
The emergence of low resistance to climate change on new trips and exacerbation of symptoms of acclimatization.

Of course, not all people tend to react badly to new living conditions. Many tourists and travelers, on the contrary, are tempered in constant trips and changes in climatic zones. And their health and well-being becomes stronger and more stable.

Diagnostics of acclimatization

Diagnosis of acclimatization is to know all the symptoms when the body adapts to new living conditions and to distinguish the body's ailments from a number of diseases. Indeed, it has been observed that intestinal infections, as well as poisoning, can give such a clinical picture, as well as signs of acute acclimatization.

Therefore, at the slightest suspicion that a person’s condition is different from the usual adaptation to a new place, it is best to contact a local therapist for examination and consultation. Also, to refute a different diagnosis, it is important to take blood, urine and feces tests for laboratory tests.

What to do during acclimatization?

Naturally, specific advice is important, which can solve the question: what to do during acclimatization?

First of all, going to new conditions of existence for himself, a person must prepare his body for climate changes. It is important to do such activities throughout the year in order to strengthen your own health. But in a situation where unpleasant symptoms are no longer haunting, it is worth stocking up on a first aid kit for all occasions.

This medicine cabinet should contain drugs with antipyretic properties and antihistamines. medicines, medicines for problems of the gastrointestinal tract. In addition, important various means from sunburn, as well as means after sunbathing and from skin burns.

People suffering from chronic diseases should take with them all the recommended drugs that can help with exacerbation of diseases. It is also good to take essential oils with you, which will help you survive the adaptation to new conditions.

Important to include in your diet multivitamin complexes with a high content of vitamins A, C and E. Food in which these vitamins are widely represented is also useful. These are carrots, lemons and tangerines, as well as other citrus fruits, spinach, cabbage. The use of garlic, pomegranates, cranberries and currants is also important.

The first two or three days you should not actively walk, go on excursions and sunbathe on local beaches. It is best to spend this time at the hotel, and use the morning and evening hours for walking. At the same time, it is necessary to wear loose and light-colored clothes with long sleeves, pants and long skirts.

If you want to go somewhere outside the hotel, it is better to take two liters with you pure water, water with lemon or cold green tea sugarless.

Read more about the treatment of acclimatization.

How to avoid acclimatization?

Of course, every tourist and traveler asks the question: how to avoid acclimatization? Our helpful tips will help make this difficult task easier.

Experts recommend moving to new country not by plane, but by train. When using aircraft vehicles, a person goes through a change in climatic zones very quickly, which is for him severe stress. If you go on a trip by train, you can slightly adapt your body to changing environmental conditions. Because the speed of movement will not be as high as on an airplane. This caution is very important for people with cardiovascular disease, especially those suffering from hypertension.
It is best to prepare your arrival in a new country so that it arrives in the evening. At night, the body will be able to rest and already adapt to new conditions for itself. What is very important and useful for a person.
Clothing for the flight, as well as for the first days of stay in a new place, should be light, comfortable and free. You should feel comfortable in it, so that it is neither cold nor hot. It is also important to be comfortable when moving and at moments of rest. Be sure to have a hat that will save a person from the rays of the scorching sun or, conversely, from the cold wind, rain, and so on.
Before going out for walks, going to the beach and on excursions, be sure to apply sunscreen on all areas of the skin that will be exposed to aggressive solar radiation.
To lead an active lifestyle outdoors, it is better to choose the right time. The safest periods of the day for walking, swimming and getting a tan are from dawn to eleven in the morning, as well as after five in the evening and before going to bed. Do not expose your skin to direct sunlight. This can not only worsen your well-being, but also appearance, which is important for the fair sex.

Acclimatization is a complex process of adapting an organism to new living conditions. A vacation is given to a person in order to get new impressions and relax. Therefore, you should take care in advance about preparing for life in a new climate and get the most out of your stay in an unfamiliar country.

Plan:

1 Acclimatization in extremely hot climates
2 Acclimatization in extremely cold climates
- 2.1 Morphophysiological adaptations of the natives
- 2.2 Features of acclimatization of visitors
- 2.3 Specificity of diseases
- 2.4 Prevention measures

Introduction

Acclimatization- adaptation of organisms to new conditions of existence after territorial, artificial or natural displacement with the formation of stable reproducing groups of organisms (populations); a special case of acclimatization is reacclimatization- adaptation of organisms to the area from which they disappeared for some reason.

Natural acclimatization is usually due to random reasons(drifts of seeds, spores, insects by wind, etc.).

1. Acclimatization in extremely hot climates

Acclimatization in a hot climate may be accompanied by loss of appetite, intestinal disturbance, sleep disturbance, and a decrease in resistance to infectious diseases. The noted functional deviations are due to a violation water-salt metabolism. Decreases muscle tone, perspiration increases, urination decreases, breathing and pulse become more frequent, etc. As the air humidity increases, the tension of the adaptation mechanisms increases. The most painful for a person is acclimatization in the equatorial climate of tropical rainforests. Overheating of the body can cause heat stroke, heat exhaustion, and when large allotment with sweat minerals - heat cramps. To improve well-being, observe the water-salt regime, balanced diet, wear appropriate clothing, air conditioners are installed in the premises. Over time, endurance to high temperature and humidity increases, metabolism normalizes and other physiological functions. The resulting tan weakens the effect of excess ultraviolet radiation. During the first month of acclimatization, the pulse during physical work decreases by 20-30 beats per minute, and body temperature - by 0.5-1 ° compared with the first days of stay in new climatic conditions. Completion of acclimatization occurs after more than long time, sometimes measured in years

2. Acclimatization in extremely cold climates

Climatic extremeness for the living conditions of the population in extremely cold climates is created by:

High frequency (45-65% of days per year) of low negative temperatures.
deficiency or complete absence(polar night) solar radiation in winter.
The predominance of cloudy weather (140-150 days per year).
Strong wind with frequent blowing blizzards.

The duration of the warm period at the North Pole is about 1 month, on the coast of the Arctic - 2-3 months. The period of ultraviolet twilight continues most of the year. Due to constantly strong wind and snowstorms in winter period air ionization reaches abnormally high values. In this climate, cosmic radiation is somewhat increased, magnetic storms and auroras often occur, which introduces a special originality into the effects of acclimatization. Full ultraviolet night lasts 3-4 months. However, adults in the Arctic and subarctic do not generally suffer from ultraviolet deficiency, except in cases where they do not receive a sufficient dose of direct and diffuse ultraviolet radiation due to their lifestyle during the short time of spring and summer.

The conditions of the polar day and night are not indifferent to people, creating a corresponding lengthening of the period nervous excitement or prolongation of the night braking phase. A number of authors note a clear decrease in basal metabolism during the polar night and its increase during the polar day.

2.1. Morphophysiological adaptations of the natives

Here, evolutionary adaptations were aimed at overcoming stressful situations associated with cold discomfort. The indigenous population of the Far North is characterized by high density body, great development bone- muscle mass, a strong skeleton in combination with an increased gamma-globulin fraction of blood serum, which enhances immune properties organism. The predominantly cylindrical shape of the chest is also distinguished.

Of the physiological adaptations, a high ventilation capacity of the lungs is noted, increased content hemoglobin in the blood, an extraordinary ability to oxidize fats, increased energy processes and thermoregulatory properties, higher stability of the metabolic rate in conditions of hypothermia.

The distinguishing morphophysiological adaptations of the natives of the Arctic belt also include:

Large filling of blood tissues and its more intensive circulation.
Increased heat production and basal metabolism.
Weak sensitivity of the skin of the face and hands to temperature stimuli in particular to the cold.

Important distinctive feature The adaptation adaptations of indigenous people in the Arctic is the exceptionally low variability of the characteristics under consideration in ethnically related groups of the population.

2.2. Features of acclimatization of visitors

Numerous publications on the acclimatization of the alien population of the North lead to the conclusion that the human body, in conditions of low temperatures, uses different ways fixtures. The first orienting and conditioned reflex reactions are followed by more stable differentiated thermoregulatory adaptations (physical and chemical thermoregulation). Many individuals acclimatizing in high latitudes show an increase in the activity of the cardiovascular and respiratory system with a predominance of the corresponding reactions of the systemic and pulmonary circulation.

The first year of stay of young people aged 19-23 is accompanied by a slight decrease in their blood pressure, a sensation of the so-called "polar shortness of breath". The increase in oxygen consumption, which provides an increase in metabolism, is associated with contractile and non-contractile thermogenesis (trembling). Studies show that in visitors, the thermal effect in the body per unit of electrical muscle activity becomes 3-4 times higher. In heat generation, in addition to muscle mass, all working internal organs, especially the liver, take part. In frosty weather, the hormonal role of chemical thermoregulation increases.

The development of children and adolescents in the climatic conditions of high latitudes is characterized by certain features. Even in the extremely harsh places of the North, normal intrauterine development fetus and childbirth high potential hardiness if the mother is sufficiently acclimatized. The harsh climate has the greatest inhibitory effect on the growth of children in the first year after birth. As a rule, this is due to a lack of growth vitamin D3, as well as other vitamins of the C and D, P, B2 and PP groups, which are necessary for the functioning of metabolic redox processes.

2.3. Specificity of diseases

Solar, vitamin and associated immune-biological deficiency naturally affects the overall resistance of the body and is a predisposing factor to the occurrence or worsening of a variety of diseases, including infectious diseases.

The structure of diseases, both local and alien population, is determined primarily by the effect of ultraviolet deficiency and cold syndrome: acute and chronic cold injury in the form of various regenerative processes (bronchitis, arthritis, neuritis, neurovasculitis, "cold disease"), diseases of the central nervous system, chilliness, frostbite, and in some cases (in case of violation of safety regulations) and freezing.

The peculiarities of diseases and health of the indigenous population are characterized by: a lower than expected frequency colds. Due to constant voltage physiological systems The organism has a shorter lifespan compared to the inhabitants of temperate and subtropical regions. Disease features of past populations include an increase in colds (40% versus 30% in the temperate zone). Due to excessive cooling and after a 5-year stay, pneumonia, hypertension are very common, even in relatively young people (northern variant of the disease). Visitors have an increase in days of disability (2 times compared with residents of the temperate zone), a large percentage of morbidity against the background of the indigenous population, even among people who have adapted to the conditions of the north after 10-20 years.

It should also be noted the so-called. "polar tension syndrome" including anxiety, nervousness, effects of a kind of hypoxia (oxygen starvation) followed by shortness of breath, with elements of polar night sleepiness or polar daytime insomnia, as a result of the combined effect of the "infinity" of the polar day or night, cosmic, geomagnetic and meteorological factors.

2.4. Prevention measures

The measures that contribute to the adaptation of a person to life in the conditions of the North include the following social and biological protection measures:

Insulation from cold conditions through construction and housing, supply of clothing with thermal insulation properties, excluding cases of cold injury.
Active hardening measures in order to activate the passive acclimatization process, in particular air and sunbathing on outdoors, through the windows of dwellings or in special pavilions.

Tourists who go on vacation to hot countries are very concerned about such an issue as acclimatization. Of course, I want to have a pleasant vacation by the sea and evening walks along the promenade, and not in a hotel room or in a first-aid post. These fears are not unfounded, since abrupt change not everyone can bear the climate. It mainly affects people who have chronic diseases(especially respiratory tract), children and the elderly who find it difficult to adapt. For people who are hard to tolerate acclimatization, the main signs are headache, disorders of the nervous system, weakness of the body, intestinal upset, increased blood pressure, increased heart rate and more.

It is easier and softer for people to acclimatize in a hotter and drier climate, the reason for this is sweating. sweating in this case works like an air conditioner. Sweat, evaporating, cools the surface of the skin, thus maintaining the desired temperature for the body. But in a hot climate, there is such an irritant as dust, which rises into the air from the breath of the wind, cars, people walking and other things, but you can quickly get used to it.

In countries where high air humidity is combined with high temperatures, acclimatization is difficult. Sweating does not help much here, because sweat cannot evaporate quickly, which is why the temperature regime of the body is disturbed. Under such conditions, a person's pulse quickens, the body gradually overheats, blood flow to the internal organs decreases, which causes rapid breathing, a feeling of constant thirst.

Symptoms.

In the process of acclimatization, the symptoms that arose at the beginning gradually disappear, as the body tries to adjust itself to certain conditions. For most people, they go away completely, but there are those who still cannot completely get rid of them. The most dangerous climatic conditions are considered to be a humid climate with high temperature. Under these conditions, a person's condition can greatly deteriorate up to hospitalization. These can be heat cramps, which occur due to the loss of mineral salts by the body, heat strokes, which are caused by a large loss of moisture by the body and its overheating.

Treatment.

All these ailments can be prevented by preventive actions, such as water regime, food intake, rest. For example, drinking plenty of water is not recommended; water should be drunk in small sips in limited quantity(exception only after meals). It is desirable to take food only in the morning and in the evening in order not to overload the body during the day. Clothes for hot places should be chosen spacious and be sure to wear a hat, which will help to avoid heat stroke. It is advisable to take a cool shower several times a day and rest as often as possible, especially during the day, as well as ventilate the premises. In order to avoid unforeseen circumstances, it is recommended to take a first aid kit with you on the road. In the first aid kit, there must be antipyretic drugs, such as aspirin, paracetamol, ibuprofen, as well as drugs for hepatitis and SARS common in resorts, such as lavomax, ointments for burns, vitamins if there are children on the trip.

Successful ascent to the top largely depends on the correct acclimatization of the body.

Even the most enduring and physically prepared climbers often face such unpleasant phenomenon, how mountain sickness, the outcome of which can lead to serious consequences and even to death.

To avoid an accident and enjoy climbing the mountain, you must definitely go through acclimatization, taking into account all its features.

The influence of the mountain climate on people

The climate and its features in different areas have big influence on the human body. The mountain climate differs from the climate of the plains:

low atmospheric pressure;
intensive solar radiation;
elevated ultraviolet radiation;
significant ionization;
clean air and low temperature.

At low altitudes(about from 200 to 800 meters above sea level) an unprepared person can feel slight dizziness . This is due to a change in barometric pressure and a decrease in oxygen concentration. These factors begin to imperceptibly affect the human body, increasing blood circulation and causing hyperventilation in the lungs.

On medium altitude (approx. from 800 to 1800 meters above sea level), the impact of the mountain climate on the body increases dramatically. This is due to an even greater decrease in atmospheric pressure and a low concentration of oxygen in the air.

In clear weather, a person begins to feel on himself pronounced ultraviolet radiation . All this leads to increased blood circulation, an increase in the minute volume of the heart and hemoglobin in the climber's blood. An unprepared person may feel worse. slight dizziness and slight pain in the eye area at this level of height is considered normal.

Important! How faster man rises to the top stronger mountain climate affects it.

On big altitudes, where all factors of the mountain climate affect the human body in full, many people mountain sickness (altitude sickness). Its symptoms and development are completely individual and depend on physical training and general human health. low temperature, low pressure, bright sun and sharp, clean air begin to actively affect the body, worsening general well-being.

Photo 1. Atmospheric pressure when climbing mountains at 3000 meters. From this point on, altitude begins to have a significant impact on the body.

Mountain sickness and its symptoms

Mountain sickness is specific disease that can occur in humans exclusively on high altitudes . The causes of the onset of the disease are due to the specific mountain climate and weather conditions that worsen general state climbers.

It is worth noting that in different highlands disease begins on the different heights . For example, in the Alps and the Caucasus first symptoms may appear at 3000 meters above sea level, in the Himalayas by 5000, and in the Andes by 4000. These differences are due to different climatic conditions and oxygen concentration at altitude in certain areas.

Typical Symptoms mountain sickness:

shortness of breath;
decrease in heart rate;
dizziness and headache;
lack of sleep;
nausea and vomiting;
inappropriate behavior and loss of orientation.

AT advanced cases mountain sickness can lead to serious consequences and provoke:

elevated temperature;
dry cough;
suffocation;
pain in the abdomen;
the appearance of bloody sputum and pink foam from the mouth and nose;
blurred vision or temporary blindness;
noise in ears;
increased sweating;
fever
pulmonary hemorrhage;
increased urination;
fainting.

Important! Rarely does altitude sickness lead to pulmonary edema and cerebral edema, which in most cases without proper medical care leads to death.

Human acclimatization in the mountains

In order to avoid severe complications and climb to the top adapt your body to the conditions mountain climate, namely to undergo acclimatization.

Acclimatization has two phase: short term and long term.

Short term acclimatization is a quick response to the occurrence of hypoxia and extreme mountainous conditions. Target short-term adaptation compensation of abnormalities that have arisen in the body. In unusual conditions, the reaction of the body appears instantly. At this stage, most people experience a redistribution of blood in the body, resulting in dizziness and minor headaches. Besides, the body begins to produce norepinephrine, which gives it short-term mechanisms for adaptation.

Beginning from 7-10 days short-term acclimatization turns into long-term, during which the body finally adapts to the altitude.

Target long-term adaptation is replacement of mechanisms for transporting oxygen to mechanisms for its utilization.

The use of resources by the body becomes more economical, and hemoglobin and red blood cells increase, thereby increasing oxygen capacity. The body begins to produce fetal hemoglobin, which is capable add O2 at low partial pressure oxygen.

What are the characteristics of training?

Preparation for acclimatization in the mountains should be started in advance, it is necessary improve physical condition body. A few months before the ascent, it is recommended to engage in physical exercises that will increase endurance and improve general physical fitness.

Reference. How the stronger your muscles, the easier will carry a heavy backpack and overcome long distances, which means that the body will spend less strength and energy.

The best sports for it:

running for long distances;
swimming;
skiing.

Useful trips to gym for building muscle mass body.

Nutrition and drinking regimen

Great physical activity requires special approach to nutrition during the ascent. At the first symptoms of mountain sickness in a person, a violation of the processes of digestion and often have problems with appetite.

Best stock for hiking foods rich in carbohydrates and glucose. Carbohydrates have a beneficial effect on the state of the body during ups and downs.

Eating a large amount of fatty foods worsens well-being, but also You can't completely cut out fats., since they are the main source of heat for the body in cold climates.

It is very important to use during the ascent plenty of water and vitamins. Vitamins are necessary for the body to regulate redox processes and to correct exchange substances. For these purposes, it is best to use vitamins group B.

Melted snow is also suitable for drinking. but it is better to use strong black tea. During the day, an adult should consume at least 4 liters of water, as dehydration often occurs in mountainous climates. Coffee at high altitudes better not to drink, since the temporary surge of strength that this drink gives, very quickly fades away and only worsens overall well-being. Hot meals should not be neglected in the morning and evening, even if there is no appetite.

chocolate;
walnuts;
cookies or crackers;
dried fruits, halva, toffee;

bread;
stew, pate and canned fish;
cereals and pasta;
soups and cereals fast food in sachets;
mashed potatoes;
legumes;
dried mushrooms, vegetables and herbs;
black, herbal tea and powdered milk;
sugar and salt.

During long journeys and, accordingly, drastic changes weather conditions, the body is experiencing tremendous . And all because he begins to quickly adapt to the new circumstances of the world around him. Although acclimatization processes are rarely felt on the first day (new impressions, emotions, etc.), they can significantly spoil the rest of the rest. In fact, acclimatization is the process of adapting the body to new environmental factors. That is, after a climate change, especially if the difference is significant (for example, from summer to winter), the body is restructured. It is aimed at normalizing the functioning of organs, blood flow and other processes, taking into account the unusual temperature regime, atmospheric pressure and other new factors. Naturally, the hard work of the body in this direction makes itself felt. Moreover, often even healthy, accustomed to serious stress people are able to feel the manifestations of acclimatization. Moving every 10 degrees of latitude or longitude violates the habitual mode of the body, it begins to deviate from the usual norm. It has been proven that they create the greatest load, since there is a sharp change in the climatic zone here. But the body adapts best to a new environment when traveling by train.

The reaction of the body to a sharp change in climate lasts an average of five to seven days. In general, the acclimatization process can be divided into two stages. The first is characterized by such symptoms as decreased performance, lethargy, drowsiness, or vice versa, emotional imbalance, and heart pain syndrome. At the second stage, one can observe a decrease in the functional systems of the body and physiological stability. It should be noted that if the above reactions are severe or cause an exacerbation of chronic diseases, you should seriously think about returning to your usual environment. Moreover, acclimatization is unlikely to be bypassed - it is a constant companion of every trip. Be sure to keep this in mind when choosing a trip. It is not recommended to purchase a short vacation up to ten days. So you run the risk of finishing your vacation without starting it, because your body is just adapting to a new environment, and you already need to return home. In addition, a “surprise” awaits you at home - repeated re-acclimatization, which often causes even more severe symptoms. best term for rest - from 20 to 25 days. This way you will enjoy your trip to the fullest.

Acclimatization in a hot climate

Most people choose countries with a hot climate for their holidays. Probably, now you think that here acclimatization is quite easy. Not at all. The body reacts to sudden heat as seriously as to other weather changes. In addition, among the elderly or people with chronic diseases, warm temperature conditions usually cause more difficult acclimatization. Often observed, weakness, exacerbation of diseases, jumps in blood pressure, sleep disturbances, exacerbation of diseases of cardio-vascular system and others. It is worth noting that there are two types of countries with a hot climate: with dry air and with high humidity of air masses. The former during acclimatization do not affect so much - the body gives off heat with the help of profuse sweating. So, the body does not feel sharp temperature jumps. In countries where high humidity is added to the hot climate and there is still no wind, things are more serious. As in the first case, sweat will stand out profusely here, but the problem is that it will not evaporate from the surface of the skin. The result is a violation of the body's thermoregulation. Because of this, overheating of the body is often observed, a decrease in blood circulation during internal organs, increased heart rate, shortness of breath, heat cramps and a number of other unpleasant, dangerous consequences.

How to facilitate acclimatization in hot conditions?

All of the above symptoms gradually decrease and bring less discomfort. Still, none of us want to spend half our vacation in bed because of feeling unwell. Therefore MirSovetov recommends not to wait severe consequences acclimatization, but to warn her. For this there is whole list preventive measures.

Cool and ventilate indoor air regularly. It should not be "stagnant", otherwise you will experience constant feeling fatigue.
Observe the correct water-salt regime. That is, you can drink until you quench your thirst only after meals, the rest of the time you should simply rinse your mouth with drinking water without gas.
Follow a special "southern" diet. This means that you can only eat twice a day - in the morning and in the evening. At lunchtime, eating is not recommended, in last resort, it is permissible to make a snack in the form of a light salad or fruit.
Wear light clothing that will not restrict movement. It is best to choose a wardrobe made from natural fabrics. Don't forget your headwear.
Take from time to time cold shower and if possible do not use detergents. They will clog sebaceous glands and cause irritation.
At the slightest raise body temperature, use antipyretic drugs.

Acclimatization in mountain areas

The processes of acclimatization in the mountains, especially complex high-mountain areas, are rather difficult to tolerate by the body. The main "pests" of health here are the minimum amount of oxygen in the air and low Atmosphere pressure. During acclimatization in a mountainous area, a person becomes stronger ventilation of the lungs, increases the number of red blood cells and hemoglobin in the blood. Often, if the altitude exceeds 2000 meters above sea level, a person develops the so-called mountain sickness. She describes herself oxygen starvation, while the person experiences shortness of breath, increased heart rate, tinnitus, dizziness, weakness, sometimes loss of consciousness. In the latter case, the traveler must leave the highland area and remain at rest for several days. A hot heating pad and physical procedures will also help, the direction of saturating the body with carbogen and, of course, oxygen.

How to facilitate acclimatization in the mountains?

When climbing a mountain, the human body practically does not have time to adapt to new environmental conditions. In order for acclimatization to the highlands to pass with the least damage to health, you need to follow a few simple recommendations:

Don't rush to get up. Follow the tactics of climbing - do not go more than 600 meters up in one day, and having overcome this distance, stop at the reached height for several days. They can also be spent with benefit - to walk around the territory, get acquainted with the living conditions on the steep slopes.
Stick to a special diet. Reduce your usual servings by about half, increase your intake of acidic foods. Completely eliminate from the diet fatty foods. This must be done due to the fact that in the conditions of high mountains digestive system does not work well, especially if the climate is not familiar to you and you are going through an acclimatization process.
Increase your water intake to four liters. It is advisable to drink a cup of hot tea several times a day.
For prevention, MirSovetov also recommends taking enzymes and eubiotics.

Acclimatization in cold conditions

Often trips take place in the northern latitudes. They also have quite a few charms of their own, from beautiful aurora borealis to mighty arctic landscapes. Acclimatization in cold conditions also has its differences. They are caused not only by low temperatures, but also by a deficiency of ultraviolet rays, magnetic storms. By the way, often during adaptation to the northern latitudes, people begin to experience light starvation, which leads to insomnia, loss of appetite, and a constant feeling of fatigue.

How to facilitate acclimatization in a cold climate zone?

To avoid unpleasant consequences rest in the cold, you should carefully follow some rules. Acclimatization will pass as calm as possible for your body, if you follow the recommendations below.

Take care of a special diet. Food should be natural and as high in calories as possible. The most desirable calorie deviation is 20-30 percent.
Throughout the journey, consume ascorbic acid and a number of other vitamins.
Wear not just warm, but also windproof clothing.
Reduce it to a minimum, and ideally, completely eliminate it.

MirSovetov wishes its readers the easiest possible acclimatization. Follow simple rules depending on the climate and your vacation will be unforgettable.