Surviving a 6 Day trek in the Dolomites with Chinese Medicine.

The peak of Mount Lagazuoi

I was blessed to be able to embark on a 6 day hiking trek in the Dolomites this month. I knew I had to be more mindful of how I approached my preparations this time. Last time I did a multi day hike like this, I was 10 years younger and in my thirties! Like it or not, at 48 years old my body needs a little extra TLC. So I started researching the ways that I could best support myself through Chinese Medicine and beyond.

Gentle stretches and warm-up exercises are crucial. Before I would go on my training hikes at home I would make sure to take the time (only a few minuets really) to focus on warming up my calves, quads, hamstrings, hips and lower back with a few Qi Gong ( a mind-body practice involving coordinated body movement) exercises. Afterwards I found it crucial to stretch and foam roll. For me personally, I have some weakness in my glutes and hamstrings, resulting in an imbalance in how my lower half can deal with the added demand of hiking long hours. So in addition to hiking, I incorporated a strength training routine for core support. I also started hiking with a weighted vest not only to mimic carrying a pack, but also to improve muscle strength, enhance bone density, and contribute to a higher resting metabolic rate.

Qi Gong for hiking

Gentle sway: Initiate movement from the waist, swinging arms gently to twist the torso and warm up the body.

Hip rolls: Stand with feet shoulder-width apart, lift one foot, and rotate the hip outward to increase flexibility.

Leg circles: Use a hiking stick or other support for balance, then rotate one leg in a circle from the hip to open the hip joint. Switch directions and repeat on the other leg.

Shifting weight and leg lifts: Practice walking in place, shifting your weight from foot to foot, and gradually lifting the unsupported leg higher to improve balance and strength.

In the weeks leading up to my departure, I focused on foods that nourish the kidney and spleen energies in Chinese Medicine. This focuses on warming and easy to digest foods such as root vegetables, black sesame seeds, walnuts, go ji berries, chestnuts, and warming spices like ginger and garlic. I supplemented with creatine, omega 3s and also incorporated a Chinese herbal formula specific to my bodies needs with a few joint supporting herbs thrown in for good measure!

As we trekked through the Dolomites, we were lucky that we didn’t have to carry all of the needed water for the day because the coolest water stations were available (see below). Forget the trail mix for trekking the Dolomites, amazing Italian lunches were had at huts along the way…and desserts of course!

We all felt the culmination of a multi day hike, so I found myself applying Acupressure to others in my group to relieve neck tension from carrying the packs. For general fatigue, there is an acupuncture point called Zu Sanli, translated as “Leg Three Miles” that is used. It is named this because it invigorates a person, allowing them to walk an extra three miles. Only thing better than that was a few revitalizing dips in the mountain lakes along the way!

What an amazing experience this trip was and I can’t be more thankful that I had the gift of Chinese Medicine to help enhance it.

visit @tcmtamara on instagram for more pictures of this trip and more wellness information on Chinese Medicine.

Tamara