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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

What’s your cholesterol score?

HPRC Fitness Arena: Nutrition, Total Force Fitness
Learn how to keep your cholesterol numbers in check and lower your risk of heart attack and stroke.

Since the number one killer of men and women in the U.S. is heart disease, it’s important to know your cholesterol numbers. Cholesterol, an important substance made by your liver, forms cell structures, produces hormones, and helps with digestion. Here are the cholesterol numbers to know:

  • Good, or high-density lipoprotein (HDL), cholesterol helps prevent fat and cholesterol from clogging your arteries. Know your HDL: Think H for healthy! A healthy number is greater than 60 mg/dL.
  • Bad, or low-density lipoprotein (LDL), cholesterol can cause cholesterol buildup and block your arteries. Know your LDL: Think L for lousy! A healthy number is less than 100 mg/dL.
  • Your total cholesterol score should be less than 200 mg/dL.

Starting at age 20, get your cholesterol checked every 5 years. Doctors use these numbers along with your age, blood pressure, and weight to help you manage your cardiac health. Smoking, diabetes, and heredity play important roles too.

There are ways to manage your cholesterol and heart health! Regular physical activity can lower LDL and raise HDL. A diet low in saturated fats can help as well, so make sure to check out the New Dietary Guidelines for Americans.

Nootropics on your mind?

If you’re looking for cognitive enhancers or “smart drugs,” you may want to think twice.

Many dietary supplement products are marketed as nootropics—substances intended to improve memory, focus, and overall mental performance. While some products contain vitamins, minerals, and plant-based ingredients, others contain drugs that are not legal dietary supplement ingredients. Read the Operation Supplement Safety (OPSS) FAQ about nootropics to learn more about these products and whether they are safe and effective.

Not all ingredients found in dietary supplements are legal, so read product labels carefully. For more information, visit FDA’s Dietary Supplement Products & Ingredients.

How breaking up can be good for you

To help you get over a breakup, try reflecting on the positive aspects of the split and then writing about it.

The end of a relationship might bring feelings of sadness and stress. But breaking up can be good for you when separating from a relationship leads to self-growth. How can you make this happen? To get there, reflect on the benefits of breaking up and write them down. What can you do now that you weren’t able to do before?

Writing out what led to the break-up, how the breakup happened, and what happened after the break-up can reduce your negative thoughts about the split. Venting to a friend definitely has its place, but to capitalize on the split, focus on what is (or was) going on for you during this time by writing about it. This can help you examine any red flags you might have overlooked or any patterns that you might have developed in how you select partners. Consider how you contributed to the relationship not working and what you might be able to do differently in the future. This self-reflection can lead to powerful conclusions.

You probably know people who seem to choose the same kind of person or relationship every time, and it ends up not working out in the end or not being good for them. Don’t be one of them! By taking some time to write down and reflect on your last relationship, you might be saving yourself from future angst. 

The need for speed workouts

Looking to improve your 2-mile time or set a new 5K personal record (PR)? Learn how to train smarter and faster.

“Long slow-distance runs,” the coaching phrase goes, “make long slow-distance runners.” A leisurely long run isn’t bad for you—it just means that if you want to run faster, you have to train faster. Mix it up instead and incorporate speed workouts into your runs: interval, tempo, and fartlek.

Always include a warm-up and cooldown with your workout. Limit speed workouts to twice a week and get enough rest and recovery in between. Actively rest by going on a lighter run or bike ride, or even doing some yoga. Learn more about how speed workouts can ramp up your performance. Read more...

Performance Triad has grown!

HPRC Fitness Arena: Total Force Fitness
Sleep, activity, and nutrition are crucial for Total Force Fitness. Learn more about them through the Army’s Performance Triad.

The Performance Triad is an Army program that focuses on 3 key areas to enhance the health and performance of Soldiers and their families: sleep, activity, and nutrition. HPRC has featured articles about the Performance Triad since it was launched in 2013, but the program has been growing steadily. That means it’s time for a visit to explore the wealth of materials now available, including information and graphic products about:

  • personal health assessment
  • back-to-school tips
  • nutrition and oral health
  • fitness activities for families
  • pets
  • sleep, travel, and time zones
  • goal setting
  • advice for leaders
  • Army-specific resources

Whether you’ve been there before, or you’re just finding out, take time now to visit HPRC’s introduction to the Performance Triad to get started. Look for links on the Performance Triad home page to their Facebook and Twitter feeds too. Learn how these 3 performance areas can contribute to your total fitness.

Sleep Awareness Week

Filed under: Health, Napping, Sleep
Sleep Awareness Week is March 6-13! Take this week to learn how healthy sleep can improve safety and performance.

The National Sleep Foundation (NSF) is making sure everyone knows about the importance of sleep. A balanced lifestyle includes proper nutrition, physical fitness, and healthy sleep. A good night’s rest can especially improve your performance on-duty and off-duty.

HPRC offers many resources to help you learn about sleep, assess your own rest patterns, and improve your sleep habits. Also be sure to check out NSF's site, where you can download helpful sleep tips, an infographic with ideas on how to “celebrate” Sleep Awareness Week, and additional healthy-sleep tools.

Stretching your food dollars

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Food, Money
Stop before you shop! Learn how to meet your nutrition goals without busting your grocery budget.

What’s the secret to shopping smarter and saving money at the grocery store? You want to choose healthy foods and eat well, but you’re noticing that too many of your hard-earned food dollars seem to vanish. Stores are setup to help you spend your money! You need to be as shrewd as detectives when you shop.

There are no legal ways around paying taxes, but try these 9 money-saving strategies when food shopping. You just might find more dollars in your wallet at the end of the month!  Read more...

Protect yourself from health fraud

It’s National Consumer Protection Week, a reminder to always be an informed consumer of dietary supplements and other products.

March 6–12 marks National Consumer Protection Week, a campaign that encourages consumers to make informed decisions about the products and services they purchase and avoid getting caught in a scam. Dietary supplements are often marketed with claims that sound too good to be true, so be a savvy consumer and question claims such as “quick fix,” “miracle cure,” and “scientific breakthrough.” If you find a product you believe is falsely advertised/labeled or caused an adverse reaction, report it.

Visit the National Consumer Protection Week website to learn more about how to protect yourself from fraud, not just this week, but every day of the year. Operation Supplement Safety (OPSS) strives to provide the best resources and tools to help you choose supplements wisely. You’ll find even more information and consumer updates about dietary supplements from federal agencies such as the Food and Drug Administration and the Federal Trade Commission, and watch this video from Attorney General Loretta E. Lynch.

Duty to country and family

Need your family to be more supportive of your role as a service member? Learn how to get on the same page with your loved ones.

When there’s consensus among family members about your military service, life is much easier. It’s normal for loved ones to have differing views about service and/or levels of commitment over time. But when there’s a big difference, some families might feel an extra burden of stress or sadness. Here are some tips to help build a bridge to family harmony. Read more here.

Exergaming: Is it really exercise?

There are lots of exercise video games on the market, but should they really be considered exercise?

Between the growing epidemic of childhood obesity and the continuing popularity of video games among children, does exergaming actually count as physical activity? Exergaming, or exercise video gaming, is popular among children and adults because it offers entertainment and physical activity. Exergames include:

  • Virtual cycling
  • Interactive climbing machines
  • Aerobics, dancing, and floor games for multiple video game platforms
  • Mobile exercise games for smartphones and tablets

While it’s certainly fun, studies suggest that exergaming is not the best form of exercise for kids. It does increase energy expenditure (compared to rest), but it’s not necessarily enough to meet your children’s exercise needs. For example, when compared to a phys ed class, exergaming fell short. For the most part, kids who play exergames don’t burn enough calories or increase their heart rates enough to make up for exercising.

The good news about exergaming is that it can increase motivation and keep children engaged. It could be a great starting point for inactive children needing to begin a physical activity routine. It can be part of the daily-recommended doses of exercise and physical activity for kids and teens too. Families could find it as a fun alternative to sitting on the couch and watching a movie or TV show. Exergaming might be better than sitting and playing video games, but it shouldn’t replace more vigorous activities such as outside play. Save the exergaming for the next rainy or snowy day!

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