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: Family & Relationships
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 Nutrition section.
Problem solving is a great resilience skill for families. All ages can learn or fine-tune their ability to solve problems. After all, life ensures there will be plenty of problems to solve! You can specifically help children learn how to problem solve with this easy-to-remember acronym—SNAP:
S: State the problem.
N: Name the goal.
A: Find All possible solutions.
P: Pick one option.
For example, if your child wakes up tired every morning, you can help him or her identify the problem (being tired), set the goal of getting more sleep, and discuss possible solutions (such as going to bed earlier, developing a bedtime routine, or learning a relaxation skill such as deep breathing). Then help your child pick one to try for a specific time period (such as a week) to see if it works. And instead of trying to solve the problem yourself, be a coach and help your child learn how to solve problems using SNAP.
Athletes have rituals they engage in to ensure their best performance. Warfighters have rituals around paroling, shooting, and other mission-specific tasks to create the right mindset for the situation. Families can benefit from rituals too.
Consider the types of rituals your family typically engages in. There are probably more than you think. Celebrating holidays, personal traditions such as pancakes on Saturday mornings or memorializing the death of a loved one, and simple everyday acts such as bedtime stories or morning tea are all rituals.
When a couple comes together and starts a family, each person brings along his/her own rituals. Consider it an opportunity to build something new together—a blending of histories. For example, let’s say you grew up celebrating Christmas with your family, but your partner’s family celebrated Hanukah. As a couple you can take the rituals that are meaningful to each of you personally and celebrate all of them to create a new combined holiday tradition for your own family.
Rituals certainly can help your own performance, but they also help deepen bonds and create a distinct family identity that can be supportive in both happy and stressful times.
Running provides an inexpensive and effective way to get your child or adolescent excited about physical fitness for a lifetime. Beyond the physical health benefits, running can also lead to improvements in classroom behavior, self-control, self-esteem, alertness, enthusiasm, creativity, and maturity.
For children of all ages, running is one of the most versatile and natural physical activities. In younger children, running should be encouraged through fun activities such as tag, capture the flag, the fox and the hound, and red light green light. By keeping running fun, your child may learn to enjoy exercise at an early age, helping him or her maintain those habits as he/she gets older.
For older children interested in the sport of running, there are some additional ways to help your child become a strong, healthy runner. Learn more about proper running form, training, hydration, diet, shoes, and safety, which may help your child’s performance and may also decrease his or her risk of injury.
Did you know that the nature of your family relationships can impact your children’s sleep? Children in home environments with verbal and/or physical conflict do not sleep as well as children in more nurturing home environments. Children exposed to negative family interactions are likely to wake up more, stay awake longer in the middle of the night, and/or sleep less overall.
The conflict can be between parents and children as well as children observing the interactions between their parents. The kinds of behavior include yelling, name-calling, making threats, and physical assault such as slapping or hitting with a closed fist. Behavior like this is often triggered by anger and/or stress, but you can learn to control your anger and reduce family stress, which will help your child’s sleep and a whole lot more. Thus, growing up around nurturing relationships can have multiple benefits.
HPRC salutes Father’s Day with special recognition of the many fathers out there who honorably serve their country, their family, their children, and themselves. Thanks for all you do! HPRC works to help keep all men—current fathers, future fathers, and sons of fathers—healthy, happy, and fit so that every day can feel like Father’s Day!
Iodine is an essential nutrient. It plays a key role in how well your thyroid functions and is particularly important during pregnancy and breastfeeding for the development of your baby’s brain. The Recommended Dietary Allowance for iodine for most adults is 150 micrograms (mcg). But women who are pregnant or breastfeeding need slightly more: 220 mcg and 290 mcg daily, respectively.
Iodine is present in some foods such as fish, dairy products, fruits, vegetables, and grains. Iodine is also added to table salt—referred to as “iodized salt.” Although most Americans eat too much salt, much of it comes from processed foods and typically isn’t iodized. Consequently, many women who are pregnant are iodine-deficient. If you’re pregnant or breastfeeding, the American College of Obstetrics and Gynecology and the American Academy of Pediatrics recommend taking a prenatal vitamin to ensure you’re getting enough of all your vitamins and minerals, including iodine. In addition, if you’re vegan or you don’t eat dairy products or fish, talk to your doctor about your iodine status.
Read all prenatal dietary supplement labels carefully—whether they’re prescription or over-the-counter—so you can be certain your prenatal vitamin contains sufficient iodine to meet your needs during pregnancy and breastfeeding. Also, be sure to look for one that is third-party certified. For more information about iodine, read this fact sheet from the National Institutes of Health’s Office of Dietary Supplements.
Reconnecting with your family when you return from deployment presents unique challenges, especially with young children. Depending on how long you were deployed—a few months to a year or more—a lot could have happened in your child’s life while you were away. If you’re finding it hard to reconnect with your child, you’re not alone. Military Parenting’s website has tip sheets that describe typical behaviors for different stages: infant, toddler, preschooler, school-aged, and teen. Just knowing what’s typical for you child’s age can help you reestablish your relationship.
Reconnection can occur in small, everyday moments when you respond to your children’s needs and provide them with support and nurturing, such as holding them when they cry, playing games or sports together, being silly and laughing, taking a walk together, or eating dinner together and talking about your day.
For more tips on reconnecting, check out “Reestablishing Your Parental Role,” also from Military Parenting, a website devoted to parenting resources for Warfighters. For more tips on returning home, check out “Building Family Resilience...During and Following Deployment.”
Listening is half of communication. The other half is what you say and how you say it. The best way to express yourself is to be assertive. Assertive communication feels neither aggressive nor passive. It’s a balance between issuing a directive and being overly cooperative.
Communication between siblings can provide some good examples. Here’s the super directive approach: “You need to call me too. Don’t make me do all the work to keep up our relationship.” That may make sense, but the other person may not take it in because it triggers defensiveness. And here’s the overly cooperative approach: When your sibling says, “I hope you don’t mind that I never call,” you reply, “No, it’s okay, whatever you want is fine” (even if it isn’t). An assertive approach would be: “I’d really like to talk with you on the phone more, and I know you’re busy. What can we do to stay in better contact?”
The approach is basically a combination of “This is what I need” and “Can you join my team in figuring out a solution?” It’s straightforward and mutually empowering, opening the door for real communication. And for the other half of the communication equation, read last week’s article about how to be a good listener.
If you find yourself at odds with those around you more than you’d like, think about bolstering your communication skills. Communication is a key skill in all relationships, and half of this skill is knowing how to listen. “Active listening” lets your loved one, friends, and associates know that you heard them and understand their perspective. Active listening happens when the listener—you—takes part in the conversation, not just listens. Here’s how you do it:
- Repeat back to the other person the gist of what he or she just said.
- Reflect the other person’s feelings; that is, recognize out loud that you understand how he or she feels
- If you need clarification, ask for it in a gentle way.
- Show interest and curiosity in what the other person is saying.
To see what this might look like, watch this video from the Kansas National Guard about active and constructive communication. FOCUS has a handout on “Effective Communication Skills” that further describes this skill.