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Alerts

RegenESlim Appetite Control Capsules voluntarily recalled due to the presence of DMAA.

FDA warns consumers about caffeine powder. 

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

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Announcements

New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

3rd International Congress on Soldiers’ Physical Performance
August 18-21, 2014
The ICSPP delivers innovative scientific programming on soldiers’ physical performance with experts from around the world.

DMAA list updated for April 2014

Fueling Performance Photo Campaign
Share photos of how you fuel your performance and be featured on our Facebook page!

Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

Operation LiveWell

Performance Triad

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HPRC Blog

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: Mind Tactics

Be mindful during the holidays

Stressed out by the holidays? A bit of mindfulness can help.

The holidays can sometimes be a stressful time filled with loved ones and activities. This year, try practicing one of the healthy stress busters you can find on HPRC’s website—by yourself or with your family. For example, give brief meditation a try.

You can even try this as a family: Have someone lead the meditation and give occasional cues. Note that this generally works better with older children!

For more information on strategies for stress, visit the Stress Control section in HPRC’s Mind Tactics domain.

Energy drinks and service members

Energy drink consumption among service members may lead to sleep issues.

The Centers for Disease Control and Prevention (CDC) has reported that the consumption of energy drinks by service members can lead to sleep deprivation and impaired performance. The report outlines a study of more than 1,200 service members deployed in Afghanistan that found roughly 45% of those surveyed consumed at least one energy drink daily. Those who consumed three or more energy drinks per day—about 14%—had sleep issues that disrupted their performance. While more research is needed to determine the full effects of energy drink consumption on sleep, service members should be aware of their daily caffeine consumption.

Does your child lose sleep over worries?

School age children are often burdened with a lot of worries; more so if if one parent is deployed. Here's a simple strategy to help worrying minds.

Not being able to quiet your mind at night can be very frustrating— and it’s not just an “adult” problem. If your child has difficulty sleeping because of a restless mind, try setting aside some “worry time” during the day. Help your child create a “worry box” and personalize it through art. Children can write down their worries—each on a separate index card—and deposit the worry in the worry box. Doing this while getting ready for bedtime can be a good way to spend some quality time with your child every night. For more information on sleep strategies, visit HPRC’s Mind Tactics section.

Distract yourself from pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Distraction can help Warfighters cope with pain and other difficulties.

Ever notice that pain isn’t as bad when you are doing something: hanging out with friends; playing video games; taking a walk? Simply put, distraction works—sort of like having a busy signal for your brain. Distraction may not have the other benefits of exercise and meditation, but it can help you manage pain and other problems such as depression, anxiety, PTSD, and anger.

A couple tips:

  • Choose healthy distractions that make your life better, such as exercise, fostering good friendships, art...
  • Don’t use too much distraction. Save it for when it can benefit you the most. If you use it too much, it loses its effect.

Performance Quote: Challenge yourself

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
"Life is not a having and a getting, but a being and a becoming." -Matthew Arnold, 19th-century British writer and philosopher

"Life is not a having and a getting, but a being and a becoming." - Matthew Arnold, 19th-century British writer and philosopher

Optimized performance is an ongoing process of always becoming smarter, stronger, faster, and more resilient. Constantly redefine your goals; never be satisfied with “good enough.” Challenge yourself in all areas of your life. If you feel that you’ve reached your peak, find something new to conquer. Rest and charge again!

Don’t worry—write your stress away

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Instead of worrying, try writing down your concerns to reduce your stress.

Worrying is normal. If you tend to think that worrying will help you prevent stress later, you're not alone. Unfortunately, it doesn't work like that. Worrying can become a problem all by itself, especially when you're worrying about something that can't be solved. Try this instead: Make a habit of writing your worries down. Keeping a journal or a record, like some people do for weight loss or a training regime (see Rule #9 in OSOK’s 10 Rules of Engagement), can help you see patterns and trends, mark progress, and simply get things off your mind. For some, seeing a concern written down allows them to "forget" it. Keep a journal in a place where you find yourself worrying a lot (except in your car—limit your writing to someplace safe), such as the dinner table or the nightstand beside your bed. When you find yourself worrying, start jotting, and over the course of the week, see if it hasn't helped you get a handle on worrying. If it helps you take action or let go, you've done your mind a favor.

MHS highlights Total Force Fitness

July was the Military Health System’s “Total Fitness Month.” HPRC offers lots of resources to follow up on their recommendations for healthy living.

This past July, the Military Health System focused on promoting Total Force Fitness, giving priority to seven top areas: tobacco-free living, drug-abuse prevention, healthy eating, active living, injury-free and violence-free living, reproductive and sexual health, and mental and emotional well-being. They suggest managing your own health and wellness by making healthy choices between doctor’s visits. For inspirations and ideas that can help, check out HPRC’s ways to:

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Caffeine and performance—limit your intake for best performance.

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Caffeine shouldn't be a replacement for sleep, and too much degrades your physical performance.

Caffeine in moderate doses can boost both physical and cognitive performance. It can help maintain alertness when you are doing long boring activities such as highway driving. It is especially effective for enhancing alertness and mental performance when individuals are sleep deprived. However, if you can, it is better to get the sleep your body needs. The suggested level of intake for enhancing cognitive performance is relatively low—one or two cups of coffee or one or two energy drinks (about 80-200 mg of caffeine). Larger doses can cause side effects (e.g. nervousness, irritability, shakiness, and trouble sleeping). It is very important not to consume large amounts of caffeine before trying to sleep. Blood levels of caffeine peak at about 60 minutes and are maintained for approximately two to three hours. Thus, although each person is different, another dose after four hours may confer additional benefits for activities of long duration or when alertness must be maintained.

The bottom line is, more caffeine will not improve performance—and may actually degrade it due to various negative side effects at higher doses.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Don’t just listen – show you are listening.

Some tips for "active" and "constructive" listening will improve your communication skills.

Being able to communicate effectively with those around us is a great way not only to enhance our relationships but also to ward off unnecessary stress. When having a conversation with a partner, friend, or coworker, most of us forget to communicate that we’re listening and that we understand what the other person is saying, which, can lead to arguments and/or misunderstandings. Show the other person that you’re genuinely interested in what they have to say— asking questions and showing supportive reactions will help the other person feel understood. The Kansas National Guard has a video that demonstrates four ways of responding, including one that is both active and constructive (the best way!).

Breathe out stress; breathe in relaxation or energy

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Check out HPRC’s instructional videos on breathing tactics you can use to relax or energize you mind and body!

HPRC shows you how to perform three basic breathing exercises in the HPRC Breathing Exercises for Optimized Performance video. Three basic techniques are covered:

  1. Deep Breathing. Use this method whenever you need to release tension and relax. This is a very effective strategy to de-stress quickly.
  2. Alternate Nostril Breathing can help stimulate both sides of your brain, which encourages optimal cognitive performance. So if you are feeling mentally fatigued, try this technique.
  3. Breath of Fire. Commonly used in some yoga practices, fast-paced breathing encourages increased brain activity and can confer feelings of energy in mind and body. Also known as “bellows breath, this is a powerful method to be used carefully according to instructions.

Using any of these strategies in the right situation can provide you with the edge you need to reach optimal performance. Instructions for these techniques are also available in an annotated transcript of the video.