Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
An eating disorder can impact your performance, both physically and mentally. But you can take steps to overcome it.
Eating disorders are serious conditions involving a person’s attitudes and behaviors toward food, weight, and body image. People with eating disorders eat extremely small or excessive amounts of food and usually feel embarrassment, disgust, and depression.
Eating disorders can be triggered by a number of causes, including genetic, biologic, behavioral, emotional, psychological, and social factors. Service members must meet certain physical requirements and often set even higher expectations for themselves. Pressure to be at an ideal weight or have the best physique can contribute to an eating disorder.
Even the most resilient service members are not immune to these triggers, and female service members are affected more than males. In addition, the number of diagnosed eating disorders in the military seems to be increasing, and many military members with eating disorders may go undiagnosed.
Not getting enough food or not eating healthy, consistent amounts of food means that your body is not being optimally fueled. And even worse, eating disorders can take a serious toll on your physical and emotional health, and your relationships.
The key to overcoming an eating disorder is seeking help as soon as you can and putting in the time. (It doesn’t go away overnight.) Research shows that psychotherapy is often the most successful approach, but treatment is complex and draws on expertise from other fields such as nutrition and medicine.
DNP stands for “2,4-dinitrophenol,” an industrial chemical used in diet pills in the early 20th century that is now resurfacing. Over the past several years, deaths associated with DNP in weight-loss products have been reported.
A century ago DNP was recognized as dangerous and often deadly. In fact, the first Federal Food, Drug, and Cosmetic Act in 1938 made it illegal in oral products, describing it as “extremely dangerous and not fit for human consumption.” However, it is still made for pesticides and other industrial uses.
Virtually anyone can purchase the chemical and put it into a product. It is currently being marketed on the Internet as a weight-loss product. It takes very little for a lethal oral dose (as low as 4.3 mg/kg bodyweight, or about 350mg for a 180 lb person), and even skin or respiratory exposure can be toxic. DNP leads to dehydration from sweating, severely high body temperature, and cell poisoning, resulting in organ failure. There is no specific antidote for DNP poisoning, and treatment is often unsuccessful.
If you see “DNP” or “dinitrophenol” on a product label, steer clear! DNP supplements are marketed almost exclusively online, so be careful what you buy.
For more answers to common questions we’ve received about dietary supplements, please visit our Operation Supplement Safety (OPSS) FAQs.
Visit the newest section of HPRC’s website—“Frequently Asked Questions About Relationships.” It includes strategies for communicating and managing conflict, building and maintaining strong relationships, and fostering parent-child relationships.
Here are some kinds of questions you can find answers to:
- Is there such a thing as a healthy argument?
- How can I be a better listener?
- Why do I get so angry that I can’t think clearly?
- Can I win more arguments than I lose and still have a good relationship?
- How can I change my attitude and focus less on the negative?
- How can I help my children get through challenging situations?
You can use these strategies in all your relationships—friends, coworkers, bosses, leaders, etc.—not just your intimate and family relationships.
You can find more questions and answers in “Frequently Asked Questions About Relationships.”
Stress affects your body, and the condition of your body can cause stress. If you have PTSD, you could be so chronically stressed that it contributes to a heart condition. Or if you had a heart attack, you could feel so traumatized that you become anxious. What’s more, stress could have contributed to your heart attack in the first place. This back-and-forth relationship also occurs between physical pain and depression. You physically hurt, so you feel down…you feel down, and so you hurt more.
This link between mind and body is amazing. Sometimes it can feel like it’s working against us, but you can also use the mind-body connection to your advantage! For instance, you can learn to push through strong emotions with mindfulness, reduce your blood pressure with a self-driven technique called autogenic training, or turn on your body’s relaxation response through deep breathing.
There are lots more ways you can put the mind-body connection to work to reduce your stress. Get more ideas by exploring HPRC’s Mind-Body Skills section.
High-intensity exercise is no longer a new fitness fad, and your children can benefit from this type of exercise too. It’s established as the most efficient way to improve overall fitness. And with this month’s focus on military children’s health, now is the time to teach yours good habits for the future.
This doesn’t mean that you need to take your children to a trainer for high-intensity interval training. What it does mean is that they should be getting the type of exercise or play that makes them breathe hard and gets their heart thumping. Both traditional and high-intensity exercise improve fitness in children and teens. This can be useful if you find your children getting bored doing the same kind of exercise or play all the time.
Remember when encouraging your child or teen to be active to let them find the kinds of activities and play that are most enjoyable for them. If your child is a competitive athlete and/or being trained by a professional, keep an eye out for symptoms of overuse, overtraining, and other injuries. Developing kids can experience the same kinds of injuries as adults. Help your child stay fit and healthy, and keep your family ready and resilient.
If you’ve ever eaten something spicy and felt a burning sensation on your tongue, then you’ve eaten capsaicin. Capsaicin is the substance found in chili peppers such as jalapeños, serranos, and habaneros that gives them their spiciness. Although humans have been eating peppers for thousands of years, capsaicin has only recently come into the supplement spotlight. As an isolated ingredient, it is usually sold as capsules labeled “cayenne pepper” or “capsicum” after the family of peppers that naturally contain capsaicin.
Capsaicin supplements are marketed to aid with weight loss in three ways: increase energy use, burn fat, and decrease appetite. Some scientific evidence supports these statements, but the results of most studies were inconsistent, short-lived, and didn’t always result in weight loss. Long-term effects of taking capsaicin supplements, especially at high doses, are still unknown, so their safety over time needs further investigation.
Although capsaicin is considered safe to consume in food, capsaicin supplements can cause gastrointestinal issues (gas, stomach pain, and diarrhea) for some people. They also can interact with certain medications and other herbal supplements, so you should consult a healthcare provider before taking it. Capsaicin supplements also may not be safe if you are allergic to peppers or if you‘re pregnant or lactating.
Visit Operation Supplement Safety for more OPSS FAQs about weight loss.
Most Americans don’t eat enough fruits and vegetables, especially purple fruits and vegetables. But give these foods a second thought: Eating purple fruits and vegetables could improve your diet, lower your blood pressure, and give you a smaller waist.
Purple fruits and vegetables great sources of vitamins, minerals, and fiber, and many are also high in plant compounds such as anthocyanins, which give these foods their purplish colors. Anthocyanins have anti-inflammatory and antioxidant properties and help protect against heart disease, cancer, and age-related memory loss.
Power your performance with foods high in anthocyanins such as açai berries, blackberries, blueberries, cranberries, black raspberries, red cabbage, red and purple grapes, eggplant, and red onions. Try making a parfait with your favorite berries, low-fat Greek yogurt, and granola for a sweet treat. If you’re craving something more savory, how about an eggplant parmesan for dinner? (Bonus: You’ll get another antioxidant—lycopene—from the tomato sauce!)
April 15th brings to mind the dreaded tax deadline. But it’s also the registration deadline for a much more enjoyable event: The 35th National Veterans Wheelchair Games. The games will be held in Dallas, Texas, June 21–26, 2015. Participation in the games is open to veterans who require a wheelchair for athletic competition due to spinal cord injuries, amputations, multiple sclerosis, or other neurologic conditions. Events include air pistols, air rifle, archery, basketball, bowling, hand cycling, motor rally, power soccer, quad rugby, and more! To register and get more information, go to wheelchairgames.org/registration/. And for those of you not competing, consider volunteering. See the website’s volunteer page to learn how.
Lycopene is a chemical that gives some fruits and vegetables their red, pink, and orange hues. Most of the lycopene that people eat comes from ripe tomatoes and tomato products, but other foods high in lycopene include watermelon, red- or pink-fleshed guava, red-fleshed papaya, pink grapefruit, and apricots. These foods are also great sources of vitamins A and C, folate, potassium, and fiber. In addition to being nutritious, foods high in lycopene have been linked to lower risk of cancer (specifically, prostate) and heart disease thanks to lycopene’s antioxidative properties.
If eating a whole, raw tomato doesn’t seem appetizing, don’t fret. There are countless ways to add lycopene-rich foods into your eating plan. You actually get more lycopene from cooked and canned tomatoes and tomato products because cooking makes lycopene easier for your body to absorb. Make a pesto with sun-dried tomatoes or add them to a sandwich for a tangy touch. Instead of stuffed peppers, try stuffed tomatoes; or make a simple pasta dish with marinara sauce. Eat half a grapefruit with your breakfast or use it to top a salad at lunch (but check for interactions if you’re taking any drugs). For dessert, blend some frozen papaya and watermelon to make your own sorbet or smoothie.
For more information on lycopene, visit the American Cancer Society.
Most military children will at some point experience stress related to being part of a military family. Fortunately, there are numerous online resources to help military kids and their parents learn important coping skills, especially for when a parent returns from a deployment. A parent can load apps such as the following on their phone and then hand it to their child:
- Breathe, Think, Do with Sesame (for Apple and Android) teaches children coping skills through breathing and more,
- The Big Moving Adventure (for Apple and Android) teaches children about moving (how to pack up their toys, say goodbye to friends, etc.).
- Focus on the Go (for Apple and Android) teaches children how to manage their feelings in helpful ways.
Military Kids Connect (MKC) is a Department of Defense program aimed at improving quality of life for military children of various ages. The site helps parents, caregivers, children, and the child’s peer community to talk about issues and learn coping skills through a variety of apps (Apple, Android, and Kindle) and online tools.
HPRC’s Family Resilience “Tools, Apps, & Videos” section includes links to more programs (such as FOCUS World and Sesame Street) and apps. But don’t forget: As with any online activities, monitor your children and be vigilant against cyber threats.