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
HPRC previously ran an Injury Prevention series with some general information to help keep you off profile. A new addition to the series is Injury Prevention Strategies, which will include information for the knees (specifically the anterior cruciate ligament or ACL), ankles, shoulders, and back. Check back often for the next in the series, and keep your body functioning at the top of its game!
You probably know that fruit, vegetables, and olive oil are healthy foods for your heart, but what about chocolate? For hundreds of years, chocolate—more specifically cacao, the unprocessed cocoa bean—has been considered good for health.
Cocoa is in high in flavanols, plant compounds with antioxidant activity that can help prevent or delay damage caused by free radicals. These antioxidant-rich flavanols are linked to reducing the risk of cardiovascular disease. Some evidence has shown that cocoa can help lower blood pressure, LDL (“bad”) cholesterol and improve blood flow.
However, not all chocolate is created equal. In general, the less processing, the more flavanols. Pure, unprocessed cocoa has more flavanols than chocolate, which has sugar, fat, and other additives. Dark chocolate has more flavanols than milk chocolate and white chocolate. But eating enough chocolate products to reach the desired amount of flavanols could require hundreds or even thousands of calories. While all that chocolate may taste great, the extra sugar, fat, and calories are not heart healthy.
Enjoy a square of dark chocolate or a serving of cocoa as part of your day, but the jury’s still out on whether chocolate can really help your heart.
Nootropics—also referred to as “cognitive enhancers,” “smart drugs,” or “memory enhancers”—are substances intended to improve mental performance. They include drugs used to treat a variety of conditions that affect mental performance such as Alzheimer’s disease, dementia, epilepsy, schizophrenia, stroke, aging, and attention deficit hyperactivity disorder (ADHD). For example, drugs in the racetam family—such as piracetam, aniracetam, oxiracetam, and pramiracetam —are considered nootropics. Some nootropics are marketed for use as dietary supplements to enhance the mental performance of healthy humans.
Nootropic products that contain any “racetam” or similar drugs are not legal dietary supplements as defined by the Food and Drug Administration (FDA), although many also contain vitamins and other natural or synthetic dietary supplement ingredients. In the U.S., piracetam, aniracetam, pramiracetam, and oxiracetam are currently neither controlled substances nor FDA-approved drugs. FDA has issued statements indicating that piracetam-containing “dietary supplement” products do not fit the legal definition of a dietary supplement, since “racetams” do not occur naturally and are not derivatives of any natural substance.
Although scientific study of nootropics is ongoing, there isn’t enough reliable information available to say with confidence whether any specific nootropic agents are safe or effective. Studies that have examined the effects of these compounds on the mental performance of healthy humans have yielded mixed results, so further study is needed. In the absence of reliable research, we generally suggest extreme caution.
For more Frequently Asked Questions about dietary supplements, visit the Operation Supplement Safety (OPSS) FAQs.
Not everyone is affected the same way by exposure to injury and death. Many who do experience psychological wounds, however, come out stronger as a consequence, and so can you. If you’ve experience a traumatic event or experiences, there can be an upside: It’s called “post-traumatic growth” or PTG. It’s about finding a “new normal” that is even better than how things used to be. PTG can mean better relationships, openness to new possibilities, personal strength, spiritual change, or heightened appreciation of life. In addition (and researchers are still trying to understand why), if you get PTSD, you’re actually more likely to experience PTG. Nobody wants to experience PTSD, but if it happens, you may have an amazing opportunity to come out the other side with some unique strengths.
Relationships are important to total fitness—especially intimate relationships. Think back to the beginning of your relationship—was it filled with lots of passion and intensity? Does it still have those aspects?
There’s been a lot written about the different types of romantic love, and how they change over time. One theory describes two main types of love: passionate and companionate. Passionate love involves an intense feeling of longing for one another. Companionate love happens when you feel affection, tenderness, intimacy, and commitment to your partner. Couples with companionate love often also feel a deep mutual friendship, an ease of companionship and a sharing of common interests. Companionate love does not have to include being attracted to each other or sexual desire.
It’s generally thought that couples begin in passionate love and later morph into companionate love. However, research suggests that romantic love that has intensity, interest, and passion can grow and flourish in relationships over the long run. As with diet and physical fitness, moderation is key. Focus (but don’t fixate) on your partner and foster affection, intimacy (both physical and emotional), and a deep bond. It is possible to be with your partner for a long time—and still experience passion and emotional intimacy with him or her! So set the bar high and strive for it. It is not a myth!
Heart disease is the leading cause of death in the United States for both men and women. But making positive lifestyle choices, especially when it comes to food, can help keep your heart strong and healthy. Keep the following tips in mind whenever you eat out or cook at home:
- Eat more fiber. Fiber from fruits, vegetables, whole grains, beans, and legumes can help lower your cholesterol and reduce your risk for heart disease. High-fiber foods also contain minerals that help manage your blood pressure.
- Choose your fats wisely. Liquid fats such as olive oil and canola oil are considered “heart healthy” fats, whereas solid fats such as butter and animal fat contribute to clogged arteries. Another fat that is good for your heart is omega-3 fatty acid, which is found in salmon and walnuts.
- Monitor your sodium intake. Diets high in sodium put you at risk for high blood pressure, stroke, and heart attack. Instead of using salt, try spices and herbs to season your food. Salt isn’t the only source of sodium though. Other foods high in sodium include canned soups and sauces, fast food, restaurant food, and deli meats.
A healthy eating plan is just one factor in reducing your risk for heart disease. For information on other ways to improve your heart health, visit healthfinder.gov.
Beets are often overlooked in the produce aisle, but they have been gaining popularity for their potential cardiovascular health and performance benefits. This is because beets contain a high amount of nitrate, which improves blood flow to your heart and muscles. While the performance-enhancing benefits of nitrates from beets have yet to be fully established, there are many other reasons to include beets in your lunch or dinner menu. Beets are a great source of fiber, antioxidants, potassium, magnesium, folic acid, and vitamin C—all important nutrients to keep you at the top of your game.
If beets aren’t your favorite food, there are plenty of other nitrate-rich (and nutrient-rich) vegetables, including arugula, rhubarb, lettuce, celery, radishes, and spinach. Try eating roasted beets or a salad with dark-green, leafy vegetables two to three hours before your next workout. Keep in mind that eating a variety of high-quality foods is key to optimal performance, so for more information on proper fueling, see HPRC’s “An Athlete’s Guide to Everyday Nutrient Timing.”
HPRC has often posted information about the U.S. Food and Drug Administration (FDA) and safety surrounding the topic of dietary supplements. But there’s another Federal agency watchdogging the supplements industry: the Federal Trade Commission (FTC). One of the primary missions of FTC is to protect consumers from unfair or deceptive business practices. That includes misleading or false advertising and claims. FTC advertising law states that all claims by dietary supplement manufacturers and distributors must be substantiated before they are made. So far in 2014 alone, FTC has issued press releases regarding unsatisfactory practices by dietary supplement companies. Most recently, one marketer admitted to wrongfully marketing weight-loss benefits of green coffee beans through appearances on television talk shows. Please see the FTC press release for more information.
Just as FDA has a reporting system for adverse effects associated with dietary supplements, FTC has a consumer complaint process that you can use. For this and other consumer information related to dietary supplements, visit this FTC web page.
If you’ve ever worn a cast, you know that the muscles in that area are weak when your cast comes off. Or maybe you’ve experienced this feeling after being bedridden with other injuries. Muscles lose strength from not being used, but there’s more to it than that: Your brain also “forgets” how to send the signals needed to move parts of your body.
Mental imagery helps your brain “remember” how to move your body. When you use imagery that focuses on the physical (not just visual) sensations associated with moving specific muscles, your brain sends the same kinds of signals actually used to move those muscles. Doing imagery while you’re injured may reduce strength loss.
Does this mean that if your elbow is in a cast, or if you simply prefer couch time to working out, you can get bigger biceps just by thinking about doing curls? No, but it does mean that during any stage of recovery from an injury, even before you are able to move, you can play an active role in making rehab go more smoothly. And it reinforces what earlier research tells us: Mental imagery can augment physical practice, helping your body to learn physical skills.
You may know that calcium and vitamin D are important for healthy bones, but do you know that magnesium plays an important role too? People who eat enough magnesium in their diet tend to have higher bone mineral density (a measure of bone strength) than those who do not. Not getting enough magnesium can put you at risk for osteoporosis (weak, fragile bones).
So make sure you get at least the Recommended Dietary Allowance (RDA) for magnesium, which is 400–420 mg for men and 310–320 mg for women. According to the Institute of Medicine’s Committee on Military Nutrition Research, only 30% of military personnel meet or exceed the recommendations. However, this doesn’t mean you need to start taking magnesium supplements. You can easily get enough magnesium from eating a variety of magnesium-rich foods in each food group:
- Vegetables—dark green, leafy vegetables such as spinach
- Fruits—bananas, avocados
- Protein—beans, legumes, nuts, and seeds, as well as fish and seafood
- Grains—fortified cereals and whole-grain bread, rice, and pasta
- Dairy—milk, yogurt, and soymilk
As an added benefit, many of these foods are also rich in other nutrients, such as calcium, that help keep your bones strong. For additional information, see the Magnesium Fact Sheet from the Office of Dietary Supplements. And for information on other nutrients related to bone health, see HPRC’s Eating for healthy joints and bones.