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Tips for staying happy and healthy

 Women should be aware that the menstrual cycle can be affected by physical, physiological and emotional stress, all of which can occur at high altitude. Periods can be missed altogether, or become heavier, longer, shorter or irregular. Jet lag, physical exertion, cold and weight loss can also alter the pattern. Be aware of this particularly if you are fastpacking at high altitude. Pack sanitary items even if you aren’t expecting your period during your trip.

 Carry antibacterial gel and practise good hand-hygiene.

 Use tape to cover areas on the soles and heels of your feet that you know are prone to becoming hotspots.

 Carry toilet paper in case you get caught out. Bury toilet waste and either burn or carry out toilet paper and sanitary items.

 Use Vaseline to prevent chafing. Sustained, multiple days of running can result in chafing even for runners who’ve run countless marathons with no previous issues. This can ruin your time outdoors.

 Sunglasses are a must for high-altitude routes and also protect your eyes from the glare from rock and snow.