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
Nutrition experts at the Institute of Medicine—or IOM—of the National Academies of Sciences gather extensive information to make nutrition recommendations for the American public. One major result is known as the Dietary Reference Intakes, or (acronym number one) DRI. You might come across some of the DRI’s acronyms when reading how to fuel your body or considering a dietary supplement, so it’s helpful to know what they mean and where they came from.
The Estimated Average Requirements (acronym number two: EAR) are the average amount of nutrients that half of all healthy people need each day. EARs differ depending on life stage and gender. Remember, though, they’re simply an average. Scientists use statistics based on this average to calculate the Recommended Dietary Allowances (acronym number three: RDA).
The RDAs are the daily nutrient goals for essentially all healthy people, again based on life stage and gender. For example, the RDAs of some nutrients (such as vitamin C) for a 13-year-old boy are very different from those for a 25-year-old pregnant woman.
The Adequate Intakes (acronym number four: AI) are the—you guessed it—adequate daily amounts of nutrients that healthy people of a particular life stage or gender need. AIs are given when there isn’t enough scientific evidence for a stronger recommendation, that is, an RDA. For example, the IOM suggests an AI for one type of omega-3 fatty acids—alpha linoleic acid—of 1.6 grams per day for men and 1.1 grams per day for women because scientists just aren’t sure yet how much is optimal.
Tolerable Upper Intake Levels (fifth and final acronym, for now: UL) are the highest daily amounts of nutrients that you can consume without risk of toxicity. Many vitamins and minerals—even essential ones—can be toxic when consumed in excess. For example, because too much vitamin A can cause liver damage, a UL has been established for this essential nutrient.
So, if you remember nothing else, remember to get your RDAs and AIs every day, but don’t exceed the ULs!
The USDA Food and Nutrition Information Center provides links to the DRI Tables, but generally speaking you can meet all your daily nutrient intake goals (the RDAs and AIs) by following a healthy diet that includes lean proteins, whole grains, fruits, vegetables, and low-fat dairy products. And be aware that recommendations do change. IOM reviews the most current nutrition science and updates the tables when necessary to keep up with the latest knowledge, which means better health for Warfighters and their families.
September is Suicide Prevention Month — a good time to review how you can possibly help someone in need. Rule number one: Trust your instincts. If you’re worried about someone in particular, don’t ignore it—talk to that person about the concern you feel for him or her. Don’t know how? Be an ACE: “Ask, Care, Escort.”
Ask. If you’re concerned, ask directly and without judgment, “Are you thinking of killing yourself?” If he or she responds “yes,” determine if he or she has a plan by asking, “Have you thought about ways that you might hurt yourself?” (Note: The more specific the plan, the greater the risk).
Care. Next, care for your friend by staying with him or her, actively listening, staying calm, and removing anything he or she could use to hurt him/herself. Don’t leave your friend alone.
Escort. Tell someone immediately. Take your friend to someone who is trained to help, such as a primary care provider, chaplain, or health professional, and call the National Suicide Prevention Lifeline or 911 for additional support.
Physical fitness is important at any age, and it’s especially important that children begin leading healthy, active lifestyles early on. Regular exercise for kids can build strong muscles and bones and promote overall health. Exercise can also boost kids’ self-esteem, improve sleep, and stimulate learning in school. But do you know what kinds of exercise your children or teens should be doing? Check out HPRC’s Answer, “Put some fun in your children’s fitness,” to find out.
If you’ve been experiencing pain, burning, numbness, or tingling in one or both of your hands, you might be experiencing symptoms of carpal tunnel syndrome. This “tunnel” in the wrist carries the important tendons and nerves that supply your hands with motor and sensory functions, allowing your hands to move and feel. Swelling inside the carpal tunnel can squeeze the median nerve that passes through it, causing discomfort. According to the Defense Medical Epidemiology Database, in the military, women are more likely than men to develop this condition. It’s also more likely to develop with age and rank. There are surgical and non-surgical treatments for carpal tunnel syndrome, but as the saying goes, “An ounce of prevention is worth a pound of cure.” The University of Maryland Medical Center has advice, which includes:
- Do exercises to keep your muscles and tendon flexible. (See the UMMC link above for detailed instructions.)
- When performing repetitive activities your the wrists and hands, take frequent breaks, even if it’s just for a minute or two at a time—called “microbreaks.”
- Use correct posture and technique, especially wrist position when using a keyboard or hand tools.
- Make sure that your work area is ergonomically sound. Military-specific information is available from both the Army Public Health Command and the Naval Safety Center.
HPRC’s Physical Fitness domain also has a section on Injury Prevention.
The recently released report from the Department of Defense, “Supporting Military Families In Crisis,” offers information for families about what to do in a crisis as well as how to prevent crises. The guide focuses on suicide prevention, following the Total Force Fitness perspective, but the information applies to many other areas of military family life, especially the section titled “Building a Resilient Family.” HPRC can help your family with many of their suggestions:
- Keep your mind fit: Check out HPRC’s Mind Tactics domain for how to go about it.
- Build resilience through coping skills and other strategies: Find information on building resilience in the Mental Resilience section of Mind Tactics.
- Foster a sense of belonging: Try the resources in the Relationship Enhancement and Family Resilience sections of HPRC’s Family & Relationships domain.
- Train year-round: Find ideas for getting the most out of your workouts from the Performance Strategies in HPRC’s Physical Fitness domain.
- Be aware of your world: Learn specific strategies for coping with extreme environments—heat, cold, high altitude, and more—in HPRC’s Environment domain.
- Eat your way healthy: Learn how to fuel your body for optimal performance with HPRC’s Nutrition domain.
And to learn how to bring all these aspects together for individual and family resilience in the face of any crisis, spend some time cruising HPRC’s Total Force Fitness domain.
For optimal health and performance, Warfighters should try to eat at least six servings of vegetables (about three cups) every day. It’s tough, though, when you really don’t like vegetables. Here are some tips to help even die-hard veggie-haters work a few vegetables into their diets:
- Add vegetables to foods you already love! Macaroni and cheese, pizza, spaghetti sauce, soup, and omelets are great vehicles for spinach, broccoli, mushrooms, and other dreaded veggies. (Many of the vegetables in the MREs are hidden this way!)
- Grill your vegetables! Grilling adds those familiar flavors that we love so much. You can even baste them with your favorite low-fat marinade for extra flavor. Too cold to grill outside? Roasting vegetables in the oven makes many bitter-tasting vegetables taste sweeter.
- Drink up! You can find lots of tasty vegetable juices in grocery stores nowadays. Look for lower-sodium versions or the vegetable-fruit juice blends. You can even custom-blend your own by mixing bottled carrot juice with your favorite fruit juice.
- Get adventurous! Just because you hated something as a kid doesn’t mean you’ll feel the same way about it as an adult. Give vegetables another try—you might be surprised how tasty they really are.
Of course, these tips work for picky family members, too. How many vegetables should they eat? That depends—on their age, sex, and activity level. This chart from the USDA will guide you.
The Department of Defense has dedicated September to building awareness around suicide prevention. DoD has kicked off the campaign with a new Crisis Support Guide for Military Families—“Supporting Military Families in Crisis: A Guide to Help You Prevent Suicide”—that addresses suicide prevention, including warning signs, risk factors, and what to do in an emergency. Although the focus is on what families can do to help Warfighters at risk, there is advice for individuals too. Highlights include things you can do to take action: offering support, promoting a healthy lifestyle (caring for yourself, too!), and different treatment approaches that could help.
For more resources, go to HPRC’s section on suicide prevention.
If you start to notice hip or knee pain during your PT runs, you might be experiencing iliotibial band friction syndrome—ITBFS for short—a common overuse injury. The iliotibial band, or IT band, is a thick band of fibrous tissue that extends down the outside of your thigh to where it attaches to your tibia (your larger lower-leg bone). As with all injuries to muscles and tendons, prevention is key. In most cases, ITBFS is brought on by combinations of factors—such as increasing your training mileage too fast, running on banked surfaces or downhill, pre-existing IT band tightness, and weakness of the lateral hip muscles—so paying attention to all of these is important for prevention. Incorporate some of these methods into your daily routine to help prevent ITBFS:
- A hip-conditioning program, as recommended by the American Academy of Orthopaedic Surgeons, can help you prevent ITBFS.
- Self-myofascial release methods such as foam rolling can be helpful with this hard-to-stretch area of your leg.
- Don’t do too much too soon. Gradually increase your running mileage or workout intensity. Guidelines for healthy adults include: (1) Increase the duration of your exercise program 5-10 minutes every one or two weeks over the first four to six weeks; or (2) increase your weekly training volume by no more than 10% per week.
- Stretches for the IT band and other muscles of the thigh and lower leg should be held for 30 seconds and repeated three to five times daily.
If you already have ITBFS, you probably notice more pain in the lateral (outside) hip or knee when you run downhill or when lengthen your stride. If left untreated, it also can lead to pain when you walk up and down stairs or sit for long periods of time with your knees flexed. Of course, you should consult with your physician for proper diagnosis and treatment. On your own, however, care usually includes the RICE and ISE methods.
Allowing time for the iliotibial band to heal is important for full recovery, so consider an alternative training routine (take a break from running and cycling) or take time off altogether. As the inflammation subsides, it may help to add stretching and strengthening exercises.
Sleep is essential for optimal performance! The recent Warrior Resilience Conference V hosted by the Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury included a session called “Scheduling Sleep – A Clear Mind, A Combat Edge,” which highlighted how sleep is critically important to:
- Moral judgment
All of these have a serious impact on performance—not only for Warfighters, but for everyone. Lack of sleep is also linked to increased risk of motor vehicle accidents, depression, substance abuse, weight gain, heart and kidney disease, reduced immune response, and loss of focus. Make it a goal to get seven to eight hours of sleep a night, and reap the performance and health benefits.
There may be times in your life when you feel isolated or all alone. Connecting with people can help you find meaning in life, feel better, improve your mood, and beat boredom. Afterdeployment.org has a tip sheet—“Beating Isolation”—with ideas for how to overcome loneliness that include making plans to hang out with someone, reaching out to people you know, and getting involved in your community.