Avoid alcohol; do yoga, exercises: Amarnath pilgrims told

Avoid alcohol and caffeinated drinks, practise yoga and start taking long walks a month before undertaking Amarnath Yatra in high-altitude of Kashmir, says an advisory of the Shrine Board.
The 40-day-long Amarnath Yatra will commence from June 29.
According to the health advisory issued by the Amarnath Shrine Board, the pilgrimage to the holy cave involves trekking at altitudes as high as 14,000 feet and the pilgrims may develop high-altitude sickness.
To avoid high altitude sickness, the Board advised the pilgrims to prepare for physical fitness by starting a preparatory morning/evening walk, about 4-5 km per day, at least a month prior to the pilgrimage.

It asked pilgrims to start deep breathing exercise and yoga, particularly pranayam, for improving oxygen efficiency of the body besides consulting doctors prior to travelling to such heights.
"Don't drink alcohol, caffeinated drink, or smoke. Don't ascend any further if you have altitude illness. Instead, descend immediately to an elevation where you can acclimatise," it said.

Among other do's and dont's issued by the shrine board include taking small steps while ascending to ensure that the body takes time to acclimatise and relax for a short while on steep inclines.
"Don't ignore the symptoms of high altitude illness with symptoms like loss of appetite, nausea, vomiting, fatigue, weakness, dizziness, light headedness and difficulty in sleeping, visual impairment, bladder dysfunction.

The Board said if high altitude sickness is not treated timely, it may be lethal in a matter of hours.
It also advised the pilgrims to drink lots of water to combat dehydration and headaches and suggested intake of about five liters of fluid per day.
"Do follow the prescribed food menu -- available at Shrine Board's website shriamarnathjishrine.Com -- when having food in the Yatra area," the advisory, circulated by the Home Ministry, said.
The pilgrimage will end on August 7.