Autumn outdoor sports strategy: Tibet essential knowledge

The eleven long holidays are coming. Many donkeys will put the long-awaited journey to Tibet on the agenda, hoping to experience the blue sky and white clouds there. However, Tibet's special plateau environment will have a certain impact on the body of many people who have not been on the plateau. Therefore, before going to Tibet, they must go to the hospital for a physical examination, on the premise that their main organs such as heart and lungs are free of defects. Before you can leave. The following will introduce some basic health knowledge of the plateau.

1. People who are not suitable for traveling to Tibet

Patients with obvious heart, lung, brain, liver and kidney lesions, as well as severe anemia or high blood pressure, do not pay attention to the plateau. If you have never been to the plateau, it is recommended that you make a strict physical examination before entering the plateau.

Visitors with organic diseases, severe anaemia, or severe hypertension are less able to adapt to the high altitude environment. In the early stages of their entry into the plateau, the risk of acute mountain sickness was significantly higher than that of other people; if they stayed at the plateau for too long, they were more prone to chronic mountain sickness than others. At the same time, as the body adapts to the plateau environment, the compensatory activities of important organs such as the liver, lungs, heart, and kidneys are enhanced, making the burden on these organs worse. Once these organs have a disease, the condition will be further aggravated.

If you do not know whether you can participate in the travel activities in Tibet, I suggest you consult with experienced doctors and try to keep the principle of soundness.

2. Preparation before entering the plateau

(1). Before entering the plateau, you can ask for advice from people who have experienced life on the plateau, and be aware of it to avoid unnecessary tension.
(2). Before entering the plateau, smoking and alcohol are prohibited to prevent upper respiratory tract infections. Avoid being overly tired, and you must fully rest and recharge your batteries. Appropriate service American ginseng, etc., in order to enhance the body's anti-anoxia ability. If there is a respiratory infection, it should be cured before entering the plateau.
(3). Good psychological quality is a panacea for overcoming and overcoming altitude sickness. A large number of cases have demonstrated that maintaining open-minded optimism and establishing strong self-confidence can weaken the discomfort of the altitude sickness belt. On the contrary, worrying and over-contemplating, if there is slight discomfort, the celebration of plateau tension will increase the amount of oxygen consumed by the brain tissue, which will exacerbate the physical discomfort and prolong the healing time.
(4). If you have never been to the plateau, be sure to undergo a strict physical examination before entering the plateau. Patients with severe anaemia or high blood pressure must not be attracted to the plateau.

3, on the way to enter the plateau

(1). Oxygen should be prepared as much as possible and medicines for preventing and treating acute high altitude diseases such as nifedipine (also known as nifedipine) and aminophylline should be prepared, and medicines for the prevention and treatment of colds, antibiotics, and vitamins and the like should also be prepared, just in case.
(2). Because the plateau climate is cold and there is a large temperature difference between day and night, be careful to prepare enough warm clothes to prevent colds and colds. Both cold and respiratory infections may trigger acute altitude sickness.
(3). If severe symptoms of altitude sickness occur on the way to the plateau, they should be treated immediately and promptly take aminophylline or sublingual nifedipine 20 mg. Oxygen should be absorbed when severe. If there is severe chest tightness, severe coughing, difficulty breathing, coughing with pink foam, or unresponsiveness, indifferent consciousness, or even coma, besides the above treatment, you should go to a nearby hospital as soon as possible to rescue, or transfer to lower altitude as soon as possible. Area for treatment to recover.
(4). Due to the time required to enter the plateau by train, poor accommodation conditions on the way, physical exertion, so in addition to the preparation of the above items, you should also prepare water or beverages and delicious digestible food in order to timely supplement the water necessary for the body and Heat.

4, altitude sickness → travel in Tibet, the most important thing is to pay attention to altitude sickness

It varies from person to person and it is difficult to predict before going to the plateau. The physically weak may not respond well, and the physically fit may not be unresponsive. Each person's response manifests in different ways. In general, thin people are better than fat people. Women are better than men. Short people are better than tall people. Young people are better than older people.

After entering the plateau from the plain area, the human body's regulatory changes are mainly manifested in the following aspects:

(1). Pulse (cardiac rhythm) frequency: The normal pulse rate in the plain area is 72 beats/minute, and the pulse rate can increase to 80 to 90 beats/minute when the plateau is first reached. Individuals can reach up to 100 times/minute. After living for a period of time, the pulse can be restored.
(2). Breathing: When the respiratory system is mildly deprived of oxygen, the first manifestation of deep breathing is accelerated, and the breathing frequency is further accelerated with hypoxia. People feel chest tightness and shortness of breath. After adapting, it will gradually return to its original level.
(3). Blood pressure: Normal systolic blood pressure in the plain area is 110-120 mm Hg, and diastolic blood pressure is 0-80 mm Hg. After entering the plateau at the beginning, due to the effects of vascular receptors and body fluids, blood vessels such as the skin and abdominal organs are contracted and blood pressure is increased, thereby ensuring blood supply to the coronary artery and cerebral blood vessels of the heart. It will return to normal after adjustment.
(4). The nervous system: The central nervous system, especially the brain, is extremely sensitive to hypoxia. Mild hypoxia, the entire nervous system increased excitability, such as emotional stress, irritability, etc., followed by headache, dizziness, insomnia, forgetfulness and so on. After entering a higher altitude area, it turns from excitement to suppression, showing drowsiness, ignorance, and unresponsiveness. A few serious people will experience loss of consciousness or even coma, and they will return to normal after being transferred to the lowlands. The severity of neurological symptoms is often closely related to my mental state and mental mood. People who are afraid of the plateau and who lack ideological preparations react more; on the contrary, they are less responsive.
(5). Digestive system: The secretion of the digestive glands entering the plateau and gastrointestinal motility are inhibited. Except for a slight increase in pancreatic secretion, the secretions of saliva, intestinal fluid, and bile in other digestive foods are reduced compared with the plains, and the gastrointestinal function is significantly weakened. Therefore, there may be a series of digestive disorders such as loss of appetite, bloating, abdominal diarrhea or constipation, and epigastric pain. After living at a high altitude for some time, it can be gradually restored.

At the plateau, if you continue to feel unwell, you should go to hospital for treatment. The most important thing is not to carry the burden of psychological fear on the plateau

5. Matters needing attention after reaching the plateau

(1). Upon reaching the plateau, everyone will feel different degrees of hypoxia, such as shortness of breath, chest tightness, and difficulty breathing. However, this does not mean that you do not adapt to the plateau. If you can protect yourself properly, it can generally improve or disappear after 2 to 4 days. Travelers who do not fully adapt to the plateau climate are better to adapt in Lhasa for a few days.
(2). If you fly on a plateau, the symptoms of a typical high mountain reaction will occur in about 12 to 14 hours. Therefore, when you just arrived at the plateau, you must not make any strenuous efforts, but you should immediately stay in bed. Otherwise, once you feel the reaction, you need more time to get used to it.
(3). People often use saliva to relieve chest discomfort. Of course, oxygen can temporarily relieve chest tightness, shortness of breath, difficulty breathing and other symptoms, but the symptoms will reappear after stopping breathing, delaying the time to adapt to the plateau. If your symptoms are not very serious, it is recommended that you do not breathe oxygen. This will allow you to adapt to the high altitude environment more quickly. A slight altitude sickness will lead to self-healing. Do not breathe oxygen to avoid dependence.
(4). After entering Tibet, you should eat more carbohydrates and digestible foods. Drink plenty of water to keep your body full of moisture; dinner should not be full. It is best not to drink and smoke. To eat more fruits, vegetables and other vitamin-rich foods.
(5). Pay attention to avoid excessive fatigue, regular diet. A few days before the beginning of the plateau, do not bathe frequently to avoid colds caused by cold. Colds are often the main cause of acute high altitude pulmonary edema (not easy to heal under hypoxic conditions)
(6). During Tibet, tourism activities should not be too frequent and the physical load should not be excessive. When you first arrive at the plateau, you mustn’t walk quickly. You can't run or work physically. After a week, you can gradually increase the amount of activity.
(7). It must be noted that if you enter the plateau, the symptoms of the reaction are getting heavier and heavier, especially at rest, and you should immediately take oxygen and go to the hospital. Patients with high altitude alveolar edema and high altitude brain edema need to take a lot of oxygen, and they are quickly transferred to areas with low altitudes at the same time as drug treatment.
(8). Those who persevere in physical exercise for a long time and have better physical conditions have little reaction at altitude and can quickly heal themselves, but they can't be carelessly forced. In particular, before entering a new altitude, there must be a gradual and adaptive exercise for a day or two. In the absence of adaptation and preparation, do not suddenly enter an area more than 5,000 meters above sea level to prevent unexpected accidents.

In short, regardless of the age of the young and the young, physically and physically, it is important to maintain a healthy, optimistic attitude. As long as you can follow the above points, you will soon be dispelled by the altitude sickness after entering Tibet. Return.

Another note: Do not get too close to wild animals, especially wild yak, if you see them must be far away from them. In addition, Huangyang and Tibetan antelopes have a habit of racing with cars. The atmosphere is very bloody, but it's best to be careful and it's easy to get an accident.

6, skin care

Scientific research agrees that the most important cause of skin damage and aging is sunlight. Tibet is situated on a plateau, with dry weather, thin air and lots of dust, very strong ultraviolet radiation, and it is usually very difficult to travel. This environment is a big test for the skin. If you don't want to sacrifice your skin on the road, you must prepare for it, especially when traveling.

It's necessary to wear a hat, but don't take it too tight.

Sunscreen can not be greedy, sun protection factor better than 15 is better. Apply sunscreen 10 minutes later to go out - Chemical sunscreens need to be applied to the skin for a period of time before they can work their best. Inevitably sweating during travel, it is best to paint once every two hours.

At the same time, it is the lips that need special attention. In Tibet, the lips are very easy to crack. Be sure to prepare lipstick.

In addition, keeping your peace of mind is good for keeping your skin; even if the conditions are sometimes difficult, you still have to eat more fruits and vegetables. Another good way to keep your skin is to wash your face before going to bed at night and it is best not to wash your face in the morning. For long-term outdoor activities that last more than 10 days, if you do not have good hygienic conditions, it is best not to wash your face. Generally, gray ash flaps have a protective effect on the skin. Of course, applying a bit of ghee will have a better effect. A little dirty is not afraid, afraid of washing too clean and easy to peel off the skin.

The vast majority of sisters who travel to Tibet and love beauty are afraid of sunburn. However, sunscreen is not enough. Sunscreen is just to prevent sunburn from the skin, and it is not guaranteed not to tanning - especially foreign sunscreen products. Obviously, there is a conflict between this and the Chinese sisters' aesthetics, so some domestic brands have a special feature of “no sun drying”. Look carefully and it may be useful. The area to pay special attention to using sunscreen is the cheeks and ears.

In the end, I would like to say that black and black are related to the skin of an individual. If you have done enough, it is still dark. You can only follow the trend and become a healthy bronze beauty.

7. Other health matters

(1). Pay attention to keeping warm, the temperature difference between day and night in Tibet is very large, and the morning and evening temperatures are low. Generally, for every 1000 meters above sea level, the temperature drops by 6 degrees Celsius, so be sure to keep warm. Even in the summer, you must prepare a coat or sweater. It is also very cold to stay in the dark temple hall for a long time. In addition, it is also important to keep your body dry.
(2). Strong sunlight and ultraviolet rays in the plateau can hurt your eyes. Prepare sun hats and sunglasses. Tibet has a lot of ice and snow. Snow, ice, and water reflect strong sunlight, exposing your eyes directly to the environment on sunny days. In a few hours, it can cause snowballs. Therefore, snow mirrors, or at least good sunglasses that can filter ultraviolet rays, must be worn when working in snow lines and above. Snowballs cause temporary blindness. The minor symptoms are: sensitive to light, blinking, eyes appearing sand, pain, red eyes, and tears. In the event of snowballs, eyes should be washed with eye drops, blindfolded in the dark or blindfolded with cold towels to reduce the use of eyes and rest as much as possible. A good rest and a soothing environment can relieve the symptoms of ferrets in time, but it normally takes 5 to 7 days to fully recover.
(3). The various tourist routes in Tibet are extremely sharp and have poor sanitary conditions, so contact lenses should not be used. To wear, consider using disposable lenses. Lhasa sells contact lenses at a price comparable to that of the mainland.
(4). Due to the dryness of the climate on the plateau, some tourists are prone to nosebleeds and chapped lips. At Gongga Airport, it is common to see some tourists leave Lhasa with burning cheeks and nose. So wear sunscreen, body lotion and lip balm.
(5). With some topical nasal ointment and throat lozenges, the nose and throat may be relieved by slow drying.
(6). It is recommended that you consider taking the following medicines: Jin Shi Er Kang, American ginseng buccal tablets, aspirin, Bie Li Tong, Niuhuang Jiedu tablets, Ganmao Ling, Laryngitis pills, cough syrup, Baihua oil, vitamin C pills, stomach medicine, gauze, eye Potions and anti-inflammatory drugs.
(7). It is advisable to prepare a small pill box of a size that is large in the backpack, with a small carry.
(8). Careful heat stroke, the sunshine on the plateau is terrible, especially when doing long outdoor activities in the summer. Therefore, the plateau outdoor travel must be prepared with refreshing oil, human Dan, etc., and drink plenty of water. If someone is found to have heat stroke, they should be moved to a cool, well-ventilated place as soon as possible. Raise the head and shoulders and lie down. Take off the coat to moisten the patient's undergarments and keep the fan and cold towel to wipe the patient's body to lower the patient's body temperature. When the patient is awake, he should be given water.

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