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: Total Force Fitness
Seafood is a good source of protein, healthy fats, and other nutrients that can boost your heart health and performance. It also might reduce your risk of cancer, diabetes, neurological disorders, and even depression.
Aim for two 4-oz servings each week. It can be as easy as opening a can of tuna, sardines, or salmon or thawing a bag of shrimp or fillets. Select fresh when possible, but frozen and canned varieties are often cheaper and more convenient. By varying your choices, you can fit seafood in your budget and find new kinds to enjoy. Remember: If it’s already in your pantry or freezer, chances are you’ll eat it more often!
- Choose from several varieties. These include fish fillets, shellfish (such as crab, shrimp, and lobster), oysters, mussels, and clams. Fatty fish—rich in omega-3s that boost heart health—include salmon, mackerel, lake trout, sardines, and albacore tuna. Select shrimp or a mild-tasting fish such as tilapia or flounder if you’re eating seafood for the first time. In addition, young children and women who are pregnant or nursing should consume fish and shellfish that are lower in mercury.
- Make it lean. Grill, broil, or bake your seafood instead of breading and frying it. Experiment with different spices and herbs too.
- Cook once and eat twice. Use leftovers to top salads, fill tacos, or toss with whole-wheat pasta. Here are a few quick recipes: Add one cup of fresh or frozen corn to your favorite seafood chowder for an easy meal. Or mix one egg, 2½ cups prepared mashed potatoes, 1 Tbsp parsley (chopped), and ½ cup green onions (chopped). Add 14½ oz canned salmon (drained and flaked). Hint: Use a fork to crush the salmon bones for an extra boost of calcium! Mold into 8 patties, dip in bread crumbs or panko, and cook in a nonstick pan until golden.
Dietary supplements and medications (prescription or over-the-counter) can be a risky combination. That’s because many dietary supplement ingredients, especially herbs and botanicals, can interact with drugs (such as ones to treat blood pressure, diabetes, depression, and anxiety) or even other dietary supplements. Interactions between drugs and supplements can result in either an increase or decrease in the effectiveness of your medications. In other words, you could be getting too much or too little of the medications that you need, which can be dangerous to your health. If you’re taking or plan to take a dietary supplement, inform your healthcare provider to make sure it’s safe to use with your medications.
Learn more about how supplements can change the effectiveness of your medications and know when drug-supplement interactions are especially important by using this interactive web resource from the National Center for Complementary and Integrative Health (NCCIH). And for information about many known interactions between dietary supplement ingredients and medications, as well as other dietary supplement ingredients, visit the Natural Medicines Comprehensive Database (NMCD).
Depression can impact your mood and performance, preventing you from doing your best at work, on a mission, and at home. A total fitness approach—including physical activity, proper nutrition, positive relationships with others, and mind-body skills—to overcoming depression can reduce feelings of persistent sadness or hopelessness and lack of motivation or energy, so you can perform well on your mission.
It’s estimated that about 12% of deployed military personnel and 13% of those previously deployed meet the criteria for depression. And many more service members struggle with bouts of misery or restlessness. A total force fitness approach can help. Read more...
Brisk fall weather means it’s the perfect time to hit the couch for a weekend of watching football. But don’t let all the hard work and smart decisions you’ve made during the week go to waste. Avoid weekend binging and (too much) lazing by staying active during commercial breaks and making healthy choices when it comes to snacks.
The average football game consists of about 11 minutes of actual play—so you’re watching huddles, replays, and commercials in-between. Use that downtime to your advantage, call an audible, and get moving during time-outs!
- Complete a quick DIY workout during commercial breaks.
- Go for a jog around your neighborhood during halftime.
- Remember to make healthy food choices too.
Check out A Football Fan’s Guide to Food and Fitness for ways to stay healthy and active during football season.
Siblings provide companionship throughout your life if you maintain a connection, especially during your deployment. If you have a brother or sister, your relationship with your sibling(s) can be supportive and satisfying as you age.
Sibling connections are unique in that they often are your longest, enduring relationships. Sibling ties also are involuntary: You don’t get to choose your brothers or sisters. And as a child, whether or not you realized it, your siblings influenced how you socialized with others, your vocabulary, and how you managed conflict.
As you grow older, sibling relationships can change along with the life events you experience. Particularly between the ages of 18 and 25, when siblings often move away from home, the involuntary nature of the relationship shifts to one that might be worthwhile. Older siblings who move away might leave their younger siblings feeling a sense of loss in their absence, perhaps as they head off to boot camp or basic training. It’s normal for these close-knit connections to dip in early adulthood as you live on your own, start a career, and form new relationships.
Yet most sibling relationships stabilize into adulthood—and that’s good for your health! A supportive, affectionate relationship with your sibling can boost happiness and self-esteem and decrease loneliness. It can protect you from developing depression during stressful life events too.
No matter how far apart you live from your sisters or brothers, a strong sibling relationship is still possible. So, stay in touch with your siblings during your deployment and otherwise.
Many people believe that positive emotions such as love, joy, gratitude, and happiness are luxuries without purpose. Sure, they make you feel good, but what else do they do for you? You can probably already identify ways in which negative emotions serve a purpose in your life. Anxiety drives you to prepare. Embarrassment can lead you to self-reflect. Guilt can enable you to apologize and make amends. But what purpose do positive emotions serve?
Positive emotions can help you be more creative. If you’ve ever been stuck trying to solve a problem for a long time, positive emotions can help you get outside the box and think more creatively about how to come up with a solution. Think about the last time you felt fear. What happened? Your heart rate sped up, maybe you even sweated, and you felt flustered. Positive emotions can also help bring your body back down to baseline more quickly after experiencing the physical impact of negative emotions. Finally, positive emotions put money in your stress-coping bank. If you find ways to experience a little goodness each day, you will be able to remain more robust in the face of challenges when they do arise.
Positive emotions don't just make you feel good: They’re good for relationships, can lead to success, and build your resilience over time. Think about what brings you feelings of love, joy, and contentment. Is it spending a few uninterrupted minutes with your kid playing on the floor? Sharing a funny video with a teammate over morning coffee? Taking a walk after dinner with your spouse? You have a busy life and lots to juggle. How often do you let opportunities to feel happy fall to the bottom of your priority list? Since the bad in your life can often outweigh the good, make sure you seek out opportunities to savor positive emotions.
Eating in an unfamiliar culture can be adventurous but sometimes daunting, especially if you’re unprepared. You’ll find foods that are surprisingly familiar, such as sauces, soups, and pastas. However, the spices might be different. You’ll also find foods that are quite different from your usual fare. Keep familiar favorites in your meal plan while you enjoy the variety of special foods each culture has to offer.
You might have concerns about food and beverage safety in some locations, so heed the training you receive for specific areas. To maintain operational readiness and prevent gastrointestinal distress, pay close attention to what you eat and drink. You’re at risk of foodborne illnesses if you consume food or drinks containing certain bacteria, parasites, viruses, and toxins. Still, there are ways to stay well.
- Eat only cooked produce that’s served hot. Wash all fruits with treated water and peel them yourself. Avoid salads, raw fruits and vegetables, and unpasteurized juices.
- Eat thoroughly cooked meat, poultry, seafood, and eggs. Avoid foods served from food carts unless they’re cooked in front of you.
- Enjoy pasteurized dairy products and hard cheeses. Avoid soft cheeses and unpasteurized yogurt.
- Choose foods with little moisture, such as bread and crackers. Packaged dry foods are generally considered safe.
- Drink beverages that are bottled and sealed. Check the seals because some merchants might fill empty bottles with tap water and reseal the caps with glue. Boil tap water for at least 3 minutes before making tea or coffee. And serve it steaming hot. Avoid ice too.
There might be times when you’re an invited guest, so you’ll be expected to eat what’s served. Be mindful of local eating customs, so that you’re respectful and safe while enjoying your meal.
By keeping these tips in mind, you should be able to thrive in your new locale and return home with great eating adventures to tell.
When it comes to the topic of dietary supplements, a good rule of thumb is not to believe everything you hear or read from someone trying to sell you a product. Operation Supplement Safety (OPSS) recently received Ask the Expert questions about products that were recommended by staff at stores, whether or not they were safe to take, and whether they would cause a positive result on a urinalysis test. In fact, two products were “high risk.”
If you’re considering a dietary supplement product, be sure to consult your healthcare provider first. Service dietitians can be another good resource to determine if you really need to supplement your diet. It’s important to know how to spot potential high-risk supplements. Find out too if there is reliable scientific evidence that the ingredients in a product actually work. For more information, OPSS has a comprehensive “Frequently Asked Questions” (FAQs) section with subcategories about general and miscellaneous topics, dietary supplement ingredients, performance, and weight loss. Or, to watch some videos or short PSAs, click on “Tools for Warfighters,” and then the “Video” tab.
The U.S. military supports the use of service dogs and therapy dogs to help wounded warriors obtain a higher level of independence, well-being, and purpose.
There’s an important distinction between service and therapy dogs. Service dogs are trained to do work or perform specific tasks for those with disabilities (as defined in the Americans with Disabilities Act). The dog becomes a full-time companion for the person it serves. Service dogs also can retrieve objects, turn on lights, or open doors for those with mobility issues. Guide dogs assist visually impaired individuals, and signal dogs alert those who are hearing-impaired.
Therapy dogs offer goal-directed emotional, psychological, and (sometimes) physical support. They’re trained to provide comfort, affection, and unconditional acceptance. They can complement treatment for depression and post-traumatic stress disorder (PTSD) too. A therapy dog usually belongs to its “handler,” who accompanies it on visits to patients. Such dogs also complete special training, but it’s less lengthy than that of service dogs.
The value of animal-assisted interventions (including service and therapy dogs) has become widely accepted. The range of benefits includes positive physical and psychological health effects. Just physically touching a dog can reduce blood pressure, anxiety, stress, and hopelessness. These dogs are helping injured and ill service members at military and veterans’ hospitals across the country.
A special program exists where the roles of dogs in service and therapy come together: Veterans with PTSD train service dogs for veterans with mobility issues. This is a win-win: Both the veteran-trainer and the mobility-impaired veteran benefit from the same dog. Veteran-trainers learn and use positive methods of shaping a dog’s behavior, and as they do so, regain control of their own emotions, focus their attention, improve their social competence, and gain a sense of meaningful purpose.
Suspension training is popular among both civilians and service members, for good reason. If you’re on deployment or otherwise traveling, it isn’t practical to lug around heavy exercise equipment. But pack a couple of suspension-training straps, and you’ve got part of a well-rounded training routine covered. Once the straps are securely anchored to something sturdy enough to hold your weight, just place your hands or feet into the loops, and your body weight enhances the effectiveness of exercises such as pull-ups, push-ups, lunges, core strengthening, and more.
While there are various ways to adjust and adapt the exercises for less experienced exercisers, this type of workout does call for some initial joint and core stability. There’s also potential risk of injury, especially for beginners. Before you try this for the first time, it’s a good idea to get some advice and guidance from a suspension-training professional. More gyms are now offering suspension-training classes, so you also can use one of these to get started. In the meantime, visit the National Strength and Conditioning Association’s page about suspension training for an idea of what to expect.