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HPRC Fitness Arena: Family & Relationships
HPRC wishes you a very Happy Halloween! Halloween can be a fun family holiday, with costumes, trick-or-treating, parties, and food. But before you jump all in, review some safety tips to keep this holiday fun and safe! The Centers for Disease Control and Prevention highlights some tips: Don’t trick or treat alone or stop at dark houses and do wear reflective tape, examine all candy for evidence of tampering, avoid homemade treats, and use a flashlight. Visit the CDC website to read the full article.
Having good social support is beneficial in many ways and can come in a furry package! Pets are wonderful companions, and you benefit by having one (or more) in so many ways: They get you out exercising, increase your self-esteem, decrease a sense of isolation, and help you through tough times. If that’s not enough, there’s a growing amount of research on the use of dogs providing therapeutic benefits to individuals coping with post-traumatic stress disorder and traumatic brain injury. Dog owners are also more likely than those who don’t have dogs to meet physical activity guidelines. So if you have a furry creature at home, remember to give them a big pat for enhancing your life. Indeed, one researcher described these relationships as truly “friends with benefits.”
For Warfighters about to be deployed, pets also can come with the added stress of needing to find a temporary home. To get some tips about what to do with your pet while you’re on deployment, check out this article from HPRC and/or this Department of Defense blog.
When you find yourself in an argument with a loved one, it’s important to be able to move on afterwards without being burdened by negative feelings. But sometimes the negativity can hang on after the argument itself is over, and can make interacting with the other person difficult. It’s important to work out those negative feelings so that they don’t fester and wreak more havoc in your relationships.
Here’s how: When you find yourself in the middle of an argument, take a time-out before you become too worked up. It’s easier to shake off negativity at this stage. Stay levelheaded enough to stop the argument, walk away, focus on something else, and make yourself focus on positive thoughts about yourself, something else, or your loved one. While you are doing this, also engage in some stress-management techniques such as deep breathing or progressive muscle relaxation; you can learn about them in the Mind-Body Skills section of HPRC’s website. By refocusing your thoughts and letting go of stress in your body, you’re more likely to feel calmer, slow your heart rate, and be less reactive to the other person. Once you’re calmer, you’ll probably find it easier to interact more positively with the other person and do or say things that can enhance your relationship.
For more ideas on strengthening your relationships, check out HPRC’s Relationship Enhancement section or this article on “Basic Training for Couples Communication.” And for more information on handling stress, check out HPRC’s Stress Management section.
HPRC’s Performance Strategies “For single Warfighters coming home” gives you helpful tips for returning home after deployment if you are single. It highlights suggestions that manage your expectations (as well as those of your family and friends), as well as ideas for easing back into “normal” life, establishing an at-home schedule, increasing your support system, and other important aspects to consider.
Achieving and maintaining a healthy weight can be a challenge, especially when trying to juggle the demands of active-duty service, deployments, family, and life in general. Knowing that the next weigh-in is looming can be stressful and can sometimes lead to eating behaviors that spin out of control to become a life-threatening eating disorder. But even if you don’t have a classic eating disorder, you might have what is called “disordered eating.”
“Disordered eating” refers to eating foods or having eating patterns that can lead to serious nutritional consequences such as deficiencies in key nutrients and electrolytes. It can compromise a person’s strength and/or stamina and lead to more frequent illness or injury. This could happen to a Warfighter, spouse, child, or other family member.
Examples of disordered eating include emotional eating, binge eating, night eating, highly restrictive dietary patterns, and avoiding foods considered “bad.” Some individuals use over-the counter products such as weight-loss supplements or laxatives; others participate in excessive exercise as a means to control weight. What starts out as a way to lose a few pounds or tone up could become a serious problem.
If you’re wondering if you practice disordered eating, ask yourself these questions:
- Do you eat in secret?
- Are you terrified of gaining weight?
- Are you always counting calories/carbs/fat grams or some other component of food?
- Do you think your identity and self-worth depend upon your weight and body shape?
- Do you exercise a lot (maybe too much) to maintain your weight or appearance?
If you answered "yes" to any of these questions, you might have disordered eating. It’s important to get help before your problem becomes more serious than you can handle. Nutritional and emotional counseling from professionals—registered dietitians, counselors, and therapists—can help. Support from friends and family is important too. See the Academy of Nutrition and Dietetics for more information on disordered eating.
At the Warrior Resilience Conference V in August 2013, representatives of the Comprehensive Soldier & Family Fitness (CSF2) program discussed one of the resilience-promoting skills that they teach for strengthening relationships: Active Constructive Responding.
Active Constructive Responding shows “authentic interest” where sharing creates a deeper experience for both individuals. For example, when someone shares a positive event with you, the best response is to show interest or excitement about what he or she is telling you, followed by a positive conversation about it. By doing this you can be a “Joy Multiplier.” By comparison, it’s important not to do any of these:
- Kill the joy by focusing on possible negatives about the event (being a “Joy Thief”).
- Bring up something that happened to you, turning the attention away from the other person, or completely ignore what you were told (being a “Conversation Hijacker”).
- Respond to the other person as if distracted and/or with limited interest (being a “Conversation Killer”).
Fall sports are under way for many adolescent athletes, making it important for teens to know what and when to eat and drink to be at their best. HPRC has created a resource—“Fueling the Adolescent Athlete”—to help your adolescent athlete fuel his or her body for optimal performance. This table provides general guidelines for what teens need to drink and eat before, during, and after practice or workouts.
Staying hydrated goes hand in hand with peak performance. But knowing whether you are hydrated can be difficult. Check out this urine color card from the U.S. Army Public Health Command to get an idea of what to watch out for. And see if your child’s school has the chart posted in the locker rooms and nurse’s office.
For more adolescent and family nutrition information, check out HPRC’s Family Nutrition section.
Physical fitness is important at any age, and it’s especially important that children begin leading healthy, active lifestyles early on. Regular exercise for kids can build strong muscles and bones and promote overall health. Exercise can also boost kids’ self-esteem, improve sleep, and stimulate learning in school. But do you know what kinds of exercise your children or teens should be doing? Check out HPRC’s Answer, “Put some fun in your children’s fitness,” to find out.
The recently released report from the Department of Defense, “Supporting Military Families In Crisis,” offers information for families about what to do in a crisis as well as how to prevent crises. The guide focuses on suicide prevention, following the Total Force Fitness perspective, but the information applies to many other areas of military family life, especially the section titled “Building a Resilient Family.” HPRC can help your family with many of their suggestions:
- Keep your mind fit: Check out HPRC’s Mind Tactics domain for how to go about it.
- Build resilience through coping skills and other strategies: Find information on building resilience in the Mental Resilience section of Mind Tactics.
- Foster a sense of belonging: Try the resources in the Relationship Enhancement and Family Resilience sections of HPRC’s Family & Relationships domain.
- Train year-round: Find ideas for getting the most out of your workouts from the Performance Strategies in HPRC’s Physical Fitness domain.
- Be aware of your world: Learn specific strategies for coping with extreme environments—heat, cold, high altitude, and more—in HPRC’s Environment domain.
- Eat your way healthy: Learn how to fuel your body for optimal performance with HPRC’s Nutrition domain.
And to learn how to bring all these aspects together for individual and family resilience in the face of any crisis, spend some time cruising HPRC’s Total Force Fitness domain.
For optimal health and performance, Warfighters should try to eat at least six servings of vegetables (about three cups) every day. It’s tough, though, when you really don’t like vegetables. Here are some tips to help even die-hard veggie-haters work a few vegetables into their diets:
- Add vegetables to foods you already love! Macaroni and cheese, pizza, spaghetti sauce, soup, and omelets are great vehicles for spinach, broccoli, mushrooms, and other dreaded veggies. (Many of the vegetables in the MREs are hidden this way!)
- Grill your vegetables! Grilling adds those familiar flavors that we love so much. You can even baste them with your favorite low-fat marinade for extra flavor. Too cold to grill outside? Roasting vegetables in the oven makes many bitter-tasting vegetables taste sweeter.
- Drink up! You can find lots of tasty vegetable juices in grocery stores nowadays. Look for lower-sodium versions or the vegetable-fruit juice blends. You can even custom-blend your own by mixing bottled carrot juice with your favorite fruit juice.
- Get adventurous! Just because you hated something as a kid doesn’t mean you’ll feel the same way about it as an adult. Give vegetables another try—you might be surprised how tasty they really are.
Of course, these tips work for picky family members, too. How many vegetables should they eat? That depends—on their age, sex, and activity level. This chart from the USDA will guide you.