How Altitude Affects Attitude & Brain Health

By David R. Larsen, MFHD

Periodically, news reports reveal Utah has a high percentage of people on anti-depressants, youth attempting suicide, and seniors with Alzheimer’s. Could there be a common environmental contributor to all three of these?

Years ago while serving as Director of Organizational Health at Hill Air Force Base, I became intrigued by research showing higher rates of depression and suicide associated with living at higher elevations. Later, working for the Alzheimer’s Association, I learned the same association existed with Alzheimer’s disease. Altitude is one reason why Utah and mile-high Colorado typically have the two highest rates of Alzheimer’s in the country—coupled with the fact that we tend to live longer.

Could there be a connection between elevation and mental health?

At first glance, there certainly seemed to be. Dr. Perry Renshaw, professor of Psychiatry at the University of Utah, has shown that indeed there is a correlation.

It’s long been known that individuals who live at high altitudes may not get as much oxygen to their body and brain. In a way, this can be good, as it may reduce oxidative stress (a process similar to rusting) which many biologists believe contributes to aging. This may be one reason why people in Tibet & Hunza live longer.

On the other hand, oxygen is critical to produce the energy needed by our brain to think well and remember. Moreover, Dr. Renshaw has now shown that at higher altitudes, animals make less of the “feel good” chemical messenger serotonin. As a result, they showed more anxious and depressed behaviors. Even antidepressants are less effective if we are not making enough serotonin.[1]

We seniors tend to be at higher risk for these problems because we don’t typically take in as much fresh air and oxygen as those who are younger. So what can we do to compensate? What can we do to get more oxygen to our brain to boost our energy and serotonin?

Exercise is wise.

First, be extra active. By that, I mean periodically choosing activities that require us to breathe deeper than normal. Walking is a great exercise, but stepping up the pace, with 20 to 30 second intervals of brisk walking, or other activities such as dancing, yoga, or tai chi, will cause us to breathe deeper and increase our oxygen intake.

Deep breathing is basic.

Second, simply breathe deeper. If you cannot walk, at least you can practice periodic deep breathing. Simply taking a few minutes to breathe a bit slower and deeper can significantly increase oxygen levels in our body and brain within minutes.

Good posture is important.

Third is posture. Most of us tend to slouch when we sit or stand, which compresses our lungs. Sitting up or standing straighter, with our head up and shoulders back, will enable greater oxygen intake and lung capacity.

Know your food and supplements.

Finally, there are three foods or food supplements we may want to consider. The first is rhodiola. This is an herb that grows at high altitudes. (Perhaps God placed that there for a reason?) Rhodiola is widely used as a remedy for fatigue and forgetfulness. It appears to work by increasing oxygen transport into the cells.

L-tryptophan is the primary protein our body needs to create serotonin. High tryptophan foods include nuts, seeds, tofu, cheese, chicken, turkey, fish, oats, beans, lentils, asparagus, greens, winter squash, and eggs. It is also available as a supplement.

If you exercise vigorously, you want to make sure you get a good supply of antioxidants. These protect our cells from oxygen’s harmful effects. These typically come from dark green, red, and blue fruit and vegetables. Good antioxidant supplements are NAC (N-acetyl-cysteine) or R-lipoic acid. All of these are available at any health food store.

Conclusion

If you find your mood or memory are not as positive or sharp as you would like, you may want to consider one or more of the activities and items noted above for a natural boost of essential oxygen to your aging brain cells.

For questions or comments, email the author at davidRJL@aol.com.

[1] Incidentally, serotonin is converted to melatonin, needed by our brain to go to sleep at night. And of course, sleep is also essential to brain health.