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
Warfighters who eat a variety of fruits and vegetables are more likely to be at their optimal weight and less likely to develop diseases such as cancer, heart disease, and diabetes. But it can be hard to find a “rainbow” of fresh foods when it’s cold and gray outside and the summer farmers’ markets and roadside stands are months away. Fresh fruits and vegetables, while a great choice, can be expensive in winter and can spoil quickly, making it hard to keep them on hand. Frozen fruits and vegetables, on the other hand, might be just the ticket to make sure you get plenty of these nutritious powerhouses in your diet. Here’s why:
- Nutrition. The nutrient content of frozen fruits and vegetables is comparable to that of fresh ones. That’s because frozen fruits and vegetables are processed at their peak ripeness, while fresh ones might be eaten when they are either under- or over-ripe, when nutrient content is generally sub-par. (There are a few exceptions, though. The processing of frozen “cruciferous” vegetables such as broccoli, cauliflower, and Brussels sprouts destroys important enzymes that give them their disease-fighting capability. Opt for fresh versions of these veggies, and steam them lightly or eat them raw.) When purchasing frozen vegetables, choose versions without added salt and with minimal processing such as chopping or dicing for highest nutritional value.
- Cost. Although fresh fruits and vegetables are usually cheaper when they’re in season, their frozen cousins are your best bet in the off-season. If you’re on a budget, resist the temptation to purchase those meal-in-a-bag concoctions containing meats and/or rich sauces, though. You pay twice: first for the convenience and second for the calories. Instead, prepare frozen veggies in your microwave according to the cooking directions on the package. If you add some lean protein such as chicken or tofu, some spices, and a side of whole grains, you’ll have the makings of a great meal.
- Availability. The best thing about frozen fruits and vegetables is that they’re right there in your freezer. You can stock up on your favorites when they’re on sale and have a ready supply every time you cook—no excuses. Use them within three months of purchase, though, for optimal quality.
Fresh or frozen, fruits and vegetables are essential for optimal performance. Be sure you get enough every day.
Not only is exercise good for the body, it’s good for the mind. The expert consensus from the International Society of Sport Psychology is that exercise can increase your sense of well-being and help reduce anxiety, tension, and depression.
For veterans coping with depression, PTSD, or other mental-health issues, sports and exercise may be a great way to relieve stress. Scientists have shown the positive benefits of physical activity on symptoms of depression in veterans. What’s more, Veterans’ Administration studies have found that physical activity—especially vigorous activity—can decrease the risk of PTSD among Warfighters. The opposite is also true: Veterans who do not engage in physical activity are more likely to experience PTSD. Several organizations specialize in physical activity and exercise for warriors and their families, but you can always try a yoga class, a family bike ride, or other fitness opportunities in your community.
Getting motivated to exercise and stay active can be especially difficult for those suffering from PTSD and depression. Here are some tips to help you get up and get out the door.
- Make a date with yourself. Put it on your calendar or set a daily alarm—whatever you need to do to remind yourself that you’ve set aside some time for you to exercise. And don’t stand yourself up!
- Set a SMART goal and write it down. Post it on your bathroom mirror, your fridge, your car dashboard—wherever you’ll see it daily to remind yourself of what you want to accomplish.
- Recruit friends or family members to help. Telling people what your goals are is a great way to stay accountable. An exercise partner is especially helpful when you need that extra nudge to get off the couch and start moving.
- Keep a journal. Record your exercise activities and how you felt afterwards. While you may not feel better after every workout, you probably will most of the time. Being able to go back and read/remember how good exercise made you feel may motivate you for the next workout.
As we’ve highlighted before, pets bring special benefits to their humans. But is there a “logical” explanation for why the human-animal connection is so rewarding? Some scientists think that physical contact with your pet (especially a dog)—such as stroking or holding the animal on your lap—as well as having a relationship with that animal (that is, knowing and caring for the pet) are two components that make the owner-pet relationship therapeutic. It appears that these can lead to an increase in a “feel-good” hormone (oxytocin) in humans. (Check out last week’s post to learn about oxytocin and its impact on human relationships.) As little as five minutes of stroking a dog can result in a measurable increase in oxytocin levels. While it works for most people with any animal, the effect is stronger if the animal is one’s own pet. In fact, the closer the relationship (including affectionate behavior), the more oxytocin is released. Researchers caution, though, that this effect doesn’t work in those who don’t like animals, a finding that needs more research.
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.
Operation Supplement Safety (OPSS) is a joint military initiative between the Human Performance Resource Center (HPRC) and the Department of Defense (DoD) to educate service members and retirees, their family members, leaders, healthcare providers, and DoD clinicians about dietary supplements and how to choose them wisely.
OPSS has partnered with Natural Medicines Comprehensive Database (NMCD) to provide all DoD personnel with access to evidence-based information on dietary supplements, including Natural Medicines Brand Evidence-based Ratings (NMBER)®.
Now there is an Operation Supplement Safety & Natural Data (OPSS & ND) app available that can help you make an informed decision by giving you:
- Dietary supplement safety and effectiveness (NMBER) ratings.
- Interaction ratings between drugs and natural medicines, known as “adverse reactions.”
- Effectiveness ratings for natural medicines by medical condition and more.
To access the app you must first visit HPRC’s link to NMCD and sign up for your free account. Click on the Warfighter version and use your valid .mil email address. Once you’ve created your free account you will have access to the full version of the app. Up-to-date reviews of commercially available products, Natural Medicines Brand Evidence-based Ratings (NMBER)® for commercially available products, an Effectiveness Checker, and more will be at your fingertips.
If you have questions, please use the “Ask the Expert” button on the OPSS home page.
You may have heard about the Body Mass Index (BMI), but do you really know what it is? BMI is an indicator of body fat for most adults—a screening tool for possible health problems. BMI is calculated using weight and height, and depending on the number, the result is categorized into underweight, normal weight, overweight, and obese. The higher the BMI, the higher the risk of certain diseases such as heart disease, high blood pressure, Type 2 diabetes, and certain cancers. The Centers for Disease Control and Prevention has an adult BMI calculator, child and teen BMI calculator, and information for interpreting the numbers.
On January 14, 2014 the Marine Corps released MARADMIN 010/14, which details the new requirements for the Marine Corps Embassy Security Group. Marines who want to travel the globe and provide security services for U.S. embassies and consulates now have to meet new, revised standards. Among other things, Marines must be at least 64 inches tall so they can adequately view all areas from Post One (point of entry control at diplomatic posts). In addition, physical fitness standards have changed: Marines will have to achieve 1st Class PFT scores. If you haven’t yet achieved this level of fitness, we have some tips. First and foremost, for optimal fitness, be sure to train smarter, not harder.
Think about your feelings of connection in an intimate relationship, or the last time you were physically intimate with your loved one, and how you felt afterwards. Did you feel a flood of happiness, a feeling of closeness, or a sense of bonding? There is actually a physical reason behind some of these sensations: the hormone oxytocin.
Your body releases oxytocin into your blood and brain in response to sex, breastfeeding, and childbirth, as well as everyday behaviors such as touching and stroking—usually in trusting relationships. Oxytocin promotes social bonds; that is, it makes you feel “close” (emotionally) to another person, and it makes you feel good. Specifically, it increases eye contact, your ability to remember faces, and feelings of trust, generosity, and empathy. Other benefits of oxytocin include reduced aggression and stress and increased bonding, especially maternal bonding after birth. In fact, oxytocin is so effective at making you feel good and loving that it’s often called the “love hormone” or the “cuddle drug.”
With Valentine’s Day approaching this week, many of you have love on your brains. So now you can think about it from a deeper perspective: how oxytocin plays a role in your love life.
An “adverse event” can occur as a result of taking some dietary supplements. Learn how to identify an adverse event from the Operation Supplement Safety (OPSS) FAQ, and find out where you can go to report one. And for healthcare providers, HPRC has a helpful video, “How to Probe for Dietary Supplements Use and Report Adverse Events.” (Click on the “Video” tab to access the link.) Documenting adverse events is an essential part of how the Food and Drug Administration (FDA) evaluates potentially dangerous dietary supplements, so it’s very important to report potential problems.
Some intense military training, such as in the Special Operations Forces, screens personnel by ultimately selecting those who can handle extreme adversity. In fact, how you view stress can have a big impact on whether the stress you experience is helpful or not. When you have a positive interpretation of your stress—that is, “eustress”—you may feel “amped up” enough to perform your best without experiencing any negative effects.
How do you experience stress in a positive manner? Try reframing it. Your situation doesn’t have to “suck”—it can just be a challenge that ultimately helps you grow more resilient. When you use this approach, it’s easier to take on whatever comes your way instead of engaging in unhelpful practices that may just increase your stress. Learn to find meaning in what’s difficult with your word choices. Here are some examples of statements you may find helpful:
- “Go beyond!”
- “I can!”
- “I am!”
- “Makes me stronger.”
- “For my buddies.”
- “For good.” (Or if you are spiritual, “For God.”)
- “Feel it!”
- “Dig deep.”
- “You got it!”
- “It’s all good.”
The list goes on. Figure out what words or phrases help you switch from seeing stress as a negative to feeling it’s just another challenge to tackle.
For more information on how to handle stress, check out HPRC’s Stress Management section.