Altitude sickness is a common concern for travelers visiting high-altitude destinations like Machu Picchu and Cusco. The symptoms can range from mild headaches and nausea to more severe complications. To combat altitude sickness, one of the most effective strategies is to focus on your diet.
When traveling in Peru, especially at elevations above 2,500 meters (8,200 feet), consider incorporating foods that are rich in carbohydrates and high in iron. Quinoa, a staple of Peruvian cuisine, is an excellent choice as it is not only nutritious but also easy to digest. Other good options include potatoes and sweet potatoes, which provide energy and can help alleviate symptoms.
Stay hydrated by drinking plenty of coca tea, made from the leaves of the coca plant, which is traditionally used in the Andes to help with altitude adjustment. It is known for its mild stimulant effects and can aid digestion as well. Additionally, incorporating fruits such as bananas and oranges can be beneficial due to their potassium content, which helps maintain electrolyte balance.
Avoid heavy meals that are high in fat, as they can exacerbate feelings of nausea. Instead, opt for light, frequent meals that are easier on your stomach. Foods like chicken soup or vegetable broths can provide warmth and hydration while being gentle on your digestive system.
Furthermore, it is advisable to consume foods that are rich in antioxidants to support your body’s adaptation to altitude. These include berries, nuts, and leafy greens, which are often available in local markets.
Lastly, listen to your body. If you start to feel symptoms of altitude sickness, consider descending to a lower elevation and resting while continuing to hydrate and eat nourishing foods.
