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.
HPRC Fitness Arena: Environment
Remember to adjust your clocks one hour ahead on Sunday, March 9, to switch to Daylight Saving Time (DST). Sleep is important to your overall performance; losing just one hour can affect it. You don’t have to feel that loss if you prepare to spring forward:
- Adjust your bedtime. This can help you accommodate losing an hour of sleep. For example, if your bedtime is 10 p.m., try going to sleep earlier the week before so that you can handle the time change when it arrives. You can do this gradually by adjusting your bedtime in 15-minute increments each day leading up to the time change.
- Take a nap. Naps can help make up for sleep debt. If you are not fully adjusted when Sunday arrives, remember that it’s okay to use naps to adapt to your new schedule.
- Re-set your sleep habits. If you’ve thought about improving the quality of your sleep, this may be a great time to re-set your sleeping habits.
- Check DST observances. If you are travelling or deployed, remember to check if the state or country you’re in observes DST or if they do so on a different day. Arizona, Hawaii, and some other U.S. territories do not.
Maintain optimal performance and make the transition smoother with these tips. For more information on sleep and performance, visit our Sleep Optimization page.
Wanting some holistic strategies to enhance your performance? Check out the “One Shot One Kill (OSOK) Performance Enhancement Program” that shows Warfighters how to set up and manage their own performance-enhancement system. OSOK is designed not only to enhance performance but also to jumpstart Warfighter resilience. It builds on the skills that Warfighters already possess and then teaches new ones as needed.
There are two ways you can use OSOK: as an individual through “OSOK Solo” and as a unit/group through “OSOK-IP Unit.” Both highlight “10 Rules of Engagement” and provide seven core modules: Controlled Response, Mind Tactics, Performance-Based Nutrition, Primal Fitness, Purpose, Code, and Recharge. OSOK also provides self-assessment forms so you can track your progress over time.
For other performance-enhancement programs and information about holistic (total) fitness, check out HPRC’s Total Force Fitness domain.
The U.S. Army’s Asymmetric Warfare Group has been training joint forces in some unusual places—underground venues such as tunnels, caves, and sewers. As battlefields become more urban and enemies move underground, subterranean environments pose unique operational challenges. Although the Army does not currently have an official field manual for underground combat, this new tactical training has developed units’ ability to perform in these environments. Combat training centers are starting to integrate these kinds of complex environments into their facilities, and the Army is urging home-station training to “get creative” and use simple techniques to simulate their own underground environments. Something as simple as training in a dark room with obstacles can simulate underground areas. Israeli Defense Forces have also had success with this type of training. Being able to adapt and perform in challenging environments is a vital part of warrior resilience.
Winter’s not over yet. The next month or more can bring anything from ice and sleet to “Snowmageddons” and polar vortexes. Winter weather can be dangerous for you, your family, and even your pets if you’re not prepared. In the event of an emergency you should know what to do to protect yourself and your loved ones. The National Center for Disaster Medicine and Public Health has compiled a list of resources that offer information, tips, and checklists for winter-weather emergencies and general cold-weather health. Stay warm, safe, and resilient!
Have you heard the terms “resilience” and “Total Force Fitness,” but you’re not quite sure what they mean or where they fit into the health and performance picture? Read on.
Your health is the foundation. The 2010 article "Why Total Force Fitness?" states, “nothing works without health.” Health is not just physical and not just something to worry about when you’re sick. Health is a combination of physical, mental, spiritual, and social well-being and includes practices that promote wellness in addition to those that help you recover from sickness or injury.
Resilience is next. Resilience is the ability to bounce back—or even better, forward—and thrive after experiencing hardship. It is not the ability to completely withstand hardship but rather the ability to come back from it and grow stronger through the experience.
Next is human performance optimization (HPO). Unlike resilience, which typically requires the experience of hardship, HPO involves performing at your best for whatever goal or mission you have (whether that is your PT test, a combat mission, or raising children). It goes beyond simply resisting challenges; it means functioning at a new optimal level to face new challenges.
Health, resilience, and optimal performance are the foundations of Total Force Fitness, which is defined in the “Physical Fitness” chapter of “Total Force Fitness for the 21st Century” (see link above) as a “state in which the individual, family, and organization can sustain optimal well-being and performance under all conditions.” Being totally fit requires a holistic approach—that is, an approach that doesn’t focus on just one aspect alone such as nutrition or physical fitness, but on multiple domains of fitness. It means attending to your mind (including psychological, behavioral, spiritual, and social components) and your body (including physical, nutritional, medical and environmental components). In order to achieve Total Force Fitness, these factors come together to enhance your resilience and/or performance.
This is where HPRC can help you on your quest for total fitness. By visiting each of our domains—Physical Fitness, Environments, Nutrition, Dietary Supplements, Family & Relationships, and Mind Tactics—you can get evidence-based information on a variety of holistic topics to help you achieve and sustain total fitness. But remember that total fitness is a life-long process that will ebb and flow. And it isn’t just about you; your loved ones are an important piece of the picture, too.
In 2013, the Research Institute of Chicago (RIC) presented the first mind-controlled bionic leg, thanks to support from the U.S. Army Medical Research and Material Command's (USAMRMC) Telemedicine and Advanced Technology Research Center (TATRC). Until now, this technology was only available for prosthetic arms. These brainy bionic legs are still being studied and perfected, but it’s hoped that they will be available in the next few years. This life-changing technology will be able to help the more than 1,600 service members who have returned from Iraq and Afghanistan with amputations. Bionic limbs will make the transition to active duty or civilian life smoother for wounded warriors.
In one case study, a civilian who lost his lower leg in a motorcycle accident underwent a procedure called “Targeted Muscle Re-innervation”. This procedure redirects nerves that originally went to muscles in the amputated limb to still-healthy muscles in the limb above the amputation. As these healthy muscles contract, they generate signals that are detected by sensors within the prosthetic and analyzed by a specially-designed computer chip and program The program rapidly decodes the type of movement the individual is preparing to do, such as bending the knee, and then sends those commands to the leg. This allows the person to walk up and down ramps and stairs and transition between activities without stopping. The user also can move (reposition) the bionic leg just by thinking about it, which is not possible with current motorized prosthetics.
The bionic leg is also showing a decreased rate of falling and quicker response time. Stay tuned for availability of this groundbreaking technology.
[Image Source: RIC/NWU]
The U.S. Centers for Disease Control (CDC) confirmed what has been suspected for a long time: Previously contaminated tap water at U.S. Marine Corps Base Camp Lejeune was linked to serious birth defects in babies born between 1968 and 1985.
Pregnant women on base were drinking tap water primarily contaminated by chemicals from an off-base dry-cleaning facility. Other chemicals from underground storage tanks, industrial spills, and waste-disposal sites were also detected in the water.
The water wells on base were shut down in 1985, but the damage had already been done. Pregnant women at Camp Lejuene were four times more likely to have babies with serious birth defects (such as spina bifida) as well as a slightly higher risk of developing childhood cancers.
The Veterans Administration continues to provide compensation for those affected by this exposure.
As you read this article right now, your eyes are working harder than they would if you were reading a book or even watching TV. Attention, desk warriors! If you stare at a computer for most of the day, you could leave work experiencing dry eyes, headaches, and blurred vision. 90% of people who work on a computer experience symptoms of Computer Vision Syndrome, or CVS. Symptoms include blurred vision, dry eyes, headaches, eye strain, irritation, redness, and any number of other ocular symptoms.
Computers have become a necessity in our world, so monitors are here to stay. Here are some of the causes of CVS and some tips to help you protect your eyes from the screen:
- Blinking. One of the main symptoms of CVS is eye dryness. This occurs for two reasons: First, your eyes are focusing on the same depth of field for an extended period of time; second, unlike the non-stop action on a TV screen, there may be little movement happening on your computer screen. The lack of movement and constant field depth leads to less blinking and, therefore, eye dryness.
Fix it by spending 30 seconds every hour or so adjusting your eyes to something far away. If you work in a small office, put up a picture and focus on something small in the background. This change in depth of field will exercise your eyes, and you’ll blink more!
- Monitors. The pixels on a computer screen can cause some problems. Because they are not all the same brightness, they don’t produce the same contrast. And they can cause words or pictures on the screen to look fuzzy, straining your eyes and contributing to CVS.
Fix it by investing in a good LCD monitor if you have not done so already. LCD monitors reduce glare and contrast, as compared with older types of monitors. If you already have an LCD monitor, then talk to an ophthalmologist about getting some reading glasses to help reduce eye strain. Adjusting the lighting in the room and/or on your computer screen can also help soften the symptoms of CVS.
- Existing vision problems. You may already have a vision problem that went undiagnosed until you started staring at a computer. Extended computer use can exaggerate already existing eye conditions and lead to some of the symptoms of CVS.
Fix it by talking to a physician about corrective lenses. The Vision Center of Excellence has excellent resources from the VA and DoD for vision support.
In summary: Protect your eyes from CVS by taking frequent breaks from the computer, by blinking more often, and by making sure you work in an ergonomically efficient office setup. If you want to more information about CVS, check out “A Survival Guide to Computer Workstations.”
Before 2013 comes to a close, the Navy will begin distributing Flame Resistant Variant (FRV) coveralls to all Sailors assigned to surface ships and aircraft carriers. Previously, only Sailors working in engineering departments, on flight decks, and in other high-risk areas were issued flame-resistant clothing. However, a recent review found that the highest risk of severe injury from flames was from major fires or explosions, which puts any Sailor at risk. Tests revealed that the Navy Working Uniforms (NWU) type I, made of a polyester cotton blend, are susceptible to melting in a fire, which could cause even greater injury to the wearer. The new FRV coveralls are 100% cotton with a fire-resistant coating, which is self-extinguishing. The Navy plans to improve and standardize all coveralls over the next couple years by combining the protective effects of flame resistance, arc-flash protection, and low-lint specifications into one safe and effective uniform.
Veterans who served in the U.S. and abroad between September 2001 and March 2010 were four times more likely than civilians to suffer from severe hearing loss. In fact, two of the most common disabilities affecting service members today are hearing loss and tinnitus, says the Hearing Center of Excellence (HCoE). Hearing loss and tinnitus seriously impact force readiness as well as the emotional and social well-being of those affected.
However, not all hearing loss results from the noise pollution Warfighters experience in the field. Many everyday exposures, such as your MP3 player or loud music in your car, can be just as damaging as firearms or helicopters. To maintain good hearing and operational readiness, Warfighters must use safe listening practices at all times. HCoE recommends these safe listening practices:
- Never listen to your MP3 player at maximum volume.
- Following the “60:60” rule: 60 percent maximum volume on your MP3 player for no more than 60 minutes a day.
- Take periodic breaks of 15–20 minutes when listening to loud music to allow your ears to recover.
- Select headphones or earbuds designed to remove background noise.
- Exercise caution when listening to music in the car. Listening in a confined space increases the risk of hearing damage.
- Wear hearing-protection devices such as earplugs at concerts, sporting events, parades, and other high-noise situations.
For more information on how to protect your hearing, as well as treatment and rehabilitation for hearing loss, please read this article from HPRC and visit HCoE.