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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.

Too sick to exercise?

Feeling under the weather? Find out when bed rest is best—or when it’s safe to sweat it out.

Is it safe to exercise when you’re sick? Those who have strict workout schedules aren’t likely to let the sniffles get in the way of their physical fitness. Exercise benefits include better weight control, improved mood, more energy, and healthier sleep. What’s more, just 30 minutes of regular exercise 5 times each week can improve your heart health and boost your immune system too.

 

Moderately exercising while you’re sick can be safe and, in certain cases, might actually improve symptoms such as congestion and low-energy. First, you need to determine “how sick is sick.” You can figure this out by using the “neck rule.” If you have symptoms above the neck—including sore throat, nasal congestion, sneezing, or watery eyes—then moderate workouts can continue. If your symptoms are below the neck—including cough, fever, fatigue, or body aches—then rest until the symptoms are gone. You can also use your temperature to determine whether exercising is okay. If you have a temperature of 101°F or higher, moderate or vigorous exercise isn’t safe due to risks of heat-related illnesses and dehydration.

 

Ultimately, the decision to exercise when you’re sick is up to you. If you’re too weak and fatigued to get out of bed, exercising might not be the best choice. If you have symptoms of a cold and your temperature is below 101°F, light to moderate exercise could be good for you. Make sure to see a doctor if your symptoms don’t improve or get worse. 

Want better sleep? Track it.

HPRC Fitness Arena: Mind Body, Total Force Fitness
Filed under: Mind-body, Sleep
Master your sleep habits! Track your activity and snooze patterns using HPRC’s Sleep Diary to learn what’s harming—and helping—your efforts to get a good night’s rest.

Using a sleep diary to track your routines can steer you to healthy slumber. You probably know that your sleep is affected by factors such as caffeine, dietary supplements, medications, alcohol, exercise, and naps. The timing of these things and your sleep schedule have a big effect too.

But if you’re like many others, you might want to learn more about the patterns that help or hurt your sleep. Use HPRC’s Sleep Diary to figure out how to get some more quality Z’s—and wake up rested and raring to go!

Heart-healthy gifts show love

HPRC Fitness Arena: Nutrition, Total Force Fitness
February is American Heart Month. Discover ways to make it healthy for your loved ones and yourself!

How you treat your heart today can add years to your life—that’s the best gift you can ever give your loved ones! The latest research continues to show that eating a balanced diet with plenty of fruits, vegetables, beans, nuts, seeds, whole grains, and minimally processed foods is good for your heart. Reflect on what you eat as this can dramatically reduce your risk of heart disease. Make sure to include these heart-healthy foods in your nutrition plan too: luscious berries, leafy greens, a variety of nuts, and seafood (twice per week).

Want to show some love for your sweetheart this Valentine’s Day? Cards, flowers, and chocolate are ordinary—do something extraordinary!

  • Surprise your sweetie with a fabulous meal. If you’re able, dine in this Valentine’s Day. Make a delicious spinach salad and salmon with a nut topping. Serve berries, frozen yogurt, and Chocolaty Delights (see recipe below) for the perfect dessert. You’ll save money, eat like royalty, and provide the nutrients your bodies crave. Don’t forget the candles and your favorite playlist!
  • Whip up Chocolaty Delights. Use cooking spray to grease the bottom of an 8 in pan. Blend one can of black beans (drained) and ¾ c water in a blender for 30 seconds. Add one box of brownie mix. Stir mixture well and spread in pan. Sprinkle ¼ c dark chocolate chips and ¼ c chopped walnuts on top. Bake according to box directions or until a toothpick (inserted in the center) comes out clean. Let your partner know that each tasty treat includes added protein, fiber, and iron—go ahead and indulge!
  • Give a gift of lasting health. Consider a fitness app, pedometer, or walking shoes. Then invite your sweetheart to work out or take a long walk together.

Valentine’s Day rewards

“Candy is dandy, but...” try these ways to reward your loved one even more this Valentine’s Day.

No doubt about it: Being rewarded is a great way to make someone happy. When you were a kid, you loved getting a reward for doing something good, right? It still works when you become an adult, but the reward—and what you did to earn it—is often more subtle. Rewarding your significant other for his or her daily acts of love and care is a sure way to bring you closer.

So this year, in addition to giving the usual flowers or chocolates or whatever you do for each other, try these two simple acts: Do or say something loving to your partner, and tell them you’re happy to be in a relationship with them.

For more information on supporting your relationship with your partner, visit HPRC’s Relationship Enhancement page.

DMAA products persist

HPRC has updated its list of products containing DMAA.

Although DMAA is now illegal as a dietary supplement ingredient, some companies still offer products containing this substance. HPRC’s newest update of “Dietary Supplement Products Containing DMAA” lists those products still being offered on the Internet, as well as products that have disappeared from the market. Before you buy any dietary supplement, check this list and read the label to make sure it doesn’t contain this potentially dangerous ingredient. Based on federal policy, DoD considers such products illegal to use or possess. Don’t risk your health or your military career!

Running form 101

Filed under: Exercise, Running
How’s your form? Make sure you’re ready to hit the ground—running!

Proper running form can help improve your overall efficiency and reduce your risk for injury. We’ve all seen awkward running forms—you can’t help but wince because it looks challenging and sometimes painful to run that way. Following a few simple reminders can keep you injury-free as you reach peak performance.

Running infographic

Duty to country and family

Need your family to be more supportive of your role as a service member? Learn how to get on the same page with your loved ones.

When there’s consensus among family members about your military service, life is much easier. It’s normal for loved ones to have differing views about service and/or levels of commitment over time. But when there’s a big difference, some families might feel an extra burden of stress or sadness. Here are some tips to help build a bridge to family harmony. Read more here.

Find your best eating plan

HPRC Fitness Arena: Nutrition, Total Force Fitness
You might have recently seen an athlete’s or movie star’s eating plan. Could following their diet make you a star?

Want to eat healthy and perform as well as the rich and famous? Often an elite athlete or entertainer has a dietitian or chef to plan meals and even do their grocery shopping. But is following someone else’s eating plan a wise idea?

  • Some superstars eat mostly organic vegetables and less fruit. A diet rich in vegetables is healthy, but can be taken to extremes. Eating entirely organic foods isn’t essential. Fruit contains numerous vitamins and minerals plus fiber. The current daily recommendation is 2–3 cups of vegetables and 2 cups of fruit. It’s also unnecessary to avoid nightshades (tomatoes, eggplants, peppers, and mushrooms), as it’s not proven that they cause inflammation.
  • A lot of performers pick proteins. Their pattern might include only specialty proteins such as grass-fed beef, wild-caught salmon, free-range chicken, and duck. These are good sources of protein but duck and beef should be eaten a few times per week, as they can be very fatty. Other good protein sources include eggs, beans, nuts, and seeds. Nuts and seeds are higher in fat but contain healthy oils and other key nutrients.
  • Many icons avoid sugar and white flour. U.S. Dietary Guidelines recommend limiting sugar and refined grains but it’s unnecessary to completely avoid these foods. It’s best to eat at least 3 whole grains each day: whole-wheat products, brown rice, oatmeal, or popcorn are good choices.
  • Some celebrities only eat foods cooked with coconut oil. It’s better to include a variety of unsaturated fats in your nutrition plan.
  • Several VIPs dodge dairy. This isn’t recommended unless you have an allergy or intolerance. Dairy contains valuable nutrients such as calcium, vitamin D, protein, and potassium.

Want to be ready for the locker room or the red carpet? Follow a balanced plan and eat what works best for you.

What’s a “new dietary ingredient”?

Some dietary supplements can contain at least one “new dietary ingredient.” If you haven’t heard this term before, you’re not alone.

If a dietary supplement product contains something called a “new dietary ingredient,” manufacturers or distributors must notify the Food and Drug Administration (FDA) before marketing any product that contains the ingredient. Aside from this, FDA doesn’t review or approve dietary supplements before they’re marketed. So what’s a “new dietary ingredient,” what makes it different from other ingredients, and what has to be done before one can be used in dietary supplements? Find out in the OPSS FAQ about new dietary ingredients.

Do you have more questions about other dietary supplement terms, regulations, or policies? Check out the other OPSS FAQs for some answers. If you can’t find what you’re looking for, send us a question using our Ask the Expert feature.

Alcohol: How much is too much?

HPRC Fitness Arena: Mind Body, Total Force Fitness
Filed under: Alcohol, Mind-body
Warnings abound about limiting alcohol intake to moderate amounts. But what does that mean? What are the consequences of drinking more?

When it comes to alcohol, the dose makes the poison. The common (and informed) advice says that if you drink alcohol, do so in moderation. What’s considered “moderation”? For women that means up to one drink a day, and for men, up to two drinks a day. Drinking excessively can increase your short- and long-term health risks—including injuries, cancer, and other chronic diseases—and affect your sexual and mental health. Don’t know what’s a “drink” or what’s “excessive” drinking? Do you want to know more about what alcohol can do to you? Find out what you need to know about alcohol and your health in this infographic from the Centers for Disease Control and Prevention (CDC).

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