Prepping Naturally for High Altitude Hiking

How I’m Preparing Naturally for High-Altitude Hiking in Madeira, Portugal (Jet Lag, Energy & Recovery Tips)

In a few weeks, I’ll be heading to Madeira, Portugal, a breathtaking island known for its mountains, cliffs, ocean air, and incredible hiking trails.

While I’m excited for the adventure, I’m also thinking ahead about what travel does to the body.

Long flights, time changes, stress, altered sleep, dehydration, and high-altitude hiking can all push the nervous system and energy reserves harder than we realize.

Instead of waiting until I feel exhausted or jet-lagged, I’m preparing my body beforehand.

As a clinical herbalist, I’ve learned that the body often handles stress better when we support the terrain before the stress arrives… and I don’t want to get high altitude sickness while hiking so I’m doing some prep and thought I’d share with you all what I’m doing!

Here’s what I’m focusing on in this blog before the trip… High-Altitude prep.

The next one will focus on jet lag support.

PREP FOR HIGH-ALTITUDE SICKNESS

Herbal Recommendations:

Reishi Tincture: or Capsules, the month before you go as prep
- Tincture Directions: 2 dropperfuls 2x/day
- Capsules Directions: 2 capsules daily
- Ingredients
Mountain High Resilience and Recovery Tincture
- 3 dropperfuls 2-3 x/day
- Ingredients: Codonopsis, Jiaogulan, and Cordyceps
Ground Ivy if you get vertigo

Supplements Recommendations:

Reishi the month before
Ginkgo Biloba 160mg 2x/day while climbing
TCM Supplement: sheng mai yin or (Cardiovascular-Altitude sickness tea)
- Can get these here: https://a.co/d/093POeLe
Chlorella Typical range: 500 mg – 1,000 mg (0.5–1 g) 1–2x daily to start
- Increase gradually to:
  - 2–5 grams daily (divided doses)
- For altitude preparation (ideal):
  - Begin 5–7 days before ascent
  - Continue through duration of exposure
- For active altitude symptoms:
  - Stay in the 2–3 g/day range, divided
  - Do not jump to high doses suddenly (can worsen nausea/headache)
- How to Take It
  - Take with food (reduces nausea)
  - Split into 2–3 doses/day
  - Increase water intake (supports detox pathways)

I’m excited to experience Madeira’s mountains, plants, ocean air, and slower rhythm of life, and I’ll be sure to share some of the herbs and plants I discover along the way!

“Have you ever struggled with jet lag or altitude hiking? Let me know what helped you most.”

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