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 and family members looking to track their food choices now can use the United States Department of Agriculture’s Agricultural Research Service (USDA-ARS) National Nutrient Database for Standard Reference (called The Standard Reference or SR). This nutrient data is widely used and has been incorporated into many smart phone “apps” and interactive websites. Of particular interest is the USDA’s SuperTracker, where users can customize their dietary plan and physical activity. For more information, read how to access this nutritional data.
Make family fitness a fun affair with tips, games, goal trackers, and incentives from USAF FitFamily! Families can use the website’s resources to set family fitness goals and then track progress. And check out the recipes and activity ideas that can add a little fun to getting healthy—you can even submit photos. To begin, watch FitFamily’s online video, which describes the different resources available on the website. It also provides information on activities that are available at local Air Force installations, such as community resources, outdoor adventures, and family activities.
Interested in more family fitness information? Visit HPRC’s Family & Relationships domain for more resources.
Almost every Warfighter experiences pain at some point in his or her military career, but for many it can be a long or even chronic experience. Sometimes the treatment of pain is relatively straightforward, but at other times it needs a holistic treatment plan. And it’s no longer just a question of taking a pill. The DoD and VHA are exploring a range of alternative treatments for pain, including biofeedback, acupuncture, and various mind-body strategies that have been shown to be promising. HPRC’s new Pain Management section gives you an introduction to a variety of strategies you can do by yourself or with your doctor, and it points you to information and tools to help you understand and deal with your pain.
Army researchers have developed a special method of meal delivery for U-2 pilots on long flight missions, which can sometimes last up to 12 hours. Pressurized suits and bulky equipment limit pilot movement and prevent them from opening their helmet visors—so feeding themselves until now has been impossible. Chefs and nutritionists in Natick, MA, teamed up to create meals that meet a pilot’s calorie and nutrition needs. The meals are turned into a consistency similar to baby food and delivered to the pilot by way of a metallic tube about the size of a tube of toothpaste. The containers fit into a port on the pilot’s helmet in a way that doesn’t interfere with the suit’s pressure. Watch this video to see these tube meals in action!
What are the favorites among pilots? Caffeinated chocolate pudding and chicken-à-la-king are the most popular. Other meals include beef stroganoff, key lime pie, applesauce, and sloppy joe.
Raspberry ketone, touted to be an effective fat-loss and weight-loss supplement, occurs naturally in various red raspberries. The raspberry ketone in supplements is probably produced in the laboratory, as it would be too expensive to extract it from real raspberries. FDA recognizes that raspberry ketone as a food additive is “Generally Recognized as Safe” (GRAS) to consume in small amounts. However, the long-term effects in humans who consume it as a supplement are unknown. For more information, read HPRC’s InfoReveal on “Raspberry ketone.”
Transcutaneous Electrical Nerve Stimulation (TENS) is a sort of "electrical massage" that works by sending increased “traffic” to the brain to block pain signals. It may provide short-term relief for neuropathic/phantom, chronic, post-surgery, and arthritis pain, but it rarely offers long-term relief. For more in-depth information, read HPRC’s InfoReveal on TENS for pain management.
Hearing is usually one of those abilities we take for granted—until we lose it. Make sure your children know the importance of hearing, and help them by encouraging healthy hearing habits. Just like helping them make healthy food choices or exercise, you can help your kids learn healthy hearing habits. The Department of Defense has a Hearing Center of Excellence that does research and provides educational information on the importance of hearing for optimal performance. Last month they wrote a blog on nurturing healthy hearing habits in your children that offers the following three tips:
- Talk to children about the importance of protecting their hearing in their everyday lives. Awareness of noise pollution is the first step towards a lifetime of healthy hearing.
- Make it fun. HCE has links to online tools such as an interactive sound ruler, games, and videos. (The Centers for Disease Control and Prevention also has a fun “Noise Meter.”)
- Make it a family affair; discuss how you deal with noise and demonstrate what you do to protect your own hearing, such as turning down the sound on video games and MP3 players. Your children will follow your example.
If you instill good hearing habits in your children now, they will be ready as adults to cope with the kinds of noise pollution that have been leading to hearing loss among Warfighters.
Being able to hear well is crucial for a Warfighter, not only for effective communication but also for survival. Noise-related hearing loss, including tinnitus, can be a tactical risk for individual and unit effectiveness. Blast injuries from improvised explosive devices (IEDs), RPGs, and mortar rounds are the largest cause of hearing loss for forces in Iraq. Unfortunately, it has become an "invisible" injury and an accepted outcome of military service. Compensation payments for hearing loss as the primary disability increased 319% between 2001 and 2006. While the military has done extensive research and established standards regarding noise and noise exposure, here are a few things you can do to help minimize the effects of this occupational hazard.
- Wear hearing protectors when firing weapons or traveling in noisy vehicles or aircraft.
- Make sure that earplugs such as combat arms earplugs (CAE) fit properly to protect your hearing and still communicate effectively.
- Replace lost or damaged hearing protectors as soon as possible.
- Limit exposure to “annoying noise” during normal daily activities. Trying to ignore noise can increase heart rate and blood pressure, cause sleep difficulties, and lead other negative health consequences.
- Report any signs of hearing loss as soon as possible.
While there is currently no cure for tinnitus, there are treatments available. Noise pollution may be an inevitable part of serving in the military, but it doesn’t have to leave you with a permanent reminder. Do what you can to help hold on to your hearing.
The DoD Hearing Center of Excellence is committed to preventing, treating, and rehabilitating hearing loss and auditory injury for service members and veterans. The HCE offers evidence-based clinical care in collaboration with other organizations and Centers of Excellence to improve quality of life and raise awareness about noise pollution and occupational safety.
Strength training is an important aspect of military fitness and resilience. Building muscle through strength and endurance training can increase bone density, improve balance and stability, and reduce your risk for injury. There are several training options for getting strong: free weights, machine weights, body-weight exercises, and/or circuit training are all effective strategies for building muscle. For more details, read HPRC’s Performance Strategies for Muscular Strength. If you have never done a resistance-training program, learn the proper form first by working out with a professional instructor, which will keep you injury-free and help you choose a program you can stick with. Training for the PFT/PRT? Read more about building muscular strength and endurance for optimal test results.
Be extra cautious when taking dietary supplements before and after surgical procedures; some products can have serious negative effects on surgical procedures. For instance, certain supplements prevent certain blood cells (platelets) from clumping, resulting in excessive bleeding during surgery. Some of the ingredients commonly found in supplements that hinder platelet aggregation are ginko biloba, saw palmetto, glucosamine, black tea, fish oil, and garlic. If you are having a surgical operation, consider abstaining from these items or consume these items in moderation a few weeks before and after the procedure. For more a complete list of products and additional information, including other surgical risks associated with dietary supplements, read this web page from the Natural Medicines Comprehensive Database. And always read product labels carefully; many include warnings of potential medical risks, including the length of time prior to surgery that you should discontinue use.