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
Energy drinks have been in the news lately, mostly due to media reporting on a group (doctors, researchers, scientists, and politicians) writing to the Food and Drug Administration (FDA) to express concern over the use of these drinks by adolescents. Much of the concern has to do with the amounts of caffeine in these drinks, among other issues. Energy drinks also may contain large amounts of other stimulants, including guarana, yohimbe, yerba mate, kola nut, methylsynephrine, Citrus aurantium (Bitter Orange), and Ma Huang (ephedra). Although listing the total amount of caffeine on the label would help, consumers should be aware that there are often other stimulants in energy drinks.
The American Academy of Pediatrics has written several articles over the last year about the potential risks associated with the adolescent population using energy drinks. One very recent article outlines the harmful effects of energy drinks on adolescents, including increased heart rate, high blood pressure, anxiety, digestive problems, sleep disturbances, and dehydration. The withdrawal effects after habitually consuming energy drinks is also an issue, as it can lead to headaches and attention problems. Also, the ingestion of energy drinks by adolescents who take prescription drugs for Attention Deficit Hyperactivity Disorder (ADHD) or who have eating disorders or diabetes is another topic of concern.
The amount of caffeine contained in energy drinks is not regulated, as the FDA does not regulate caffeine in foods or beverages, except that the maximum concentration for caffeine in cola beverages is 71 mg per 12 oz. The amount of caffeine in energy drinks ranges from 50 to more than 500 mg per can or bottle. The American Academy of Pediatrics recommends that children and teens drink no more than 100 mg of caffeine per day. To put that in perspective, an eight-ounce cup of coffee typically contains about 100 mg of caffeine (or more), and the most popular caffeine-containing sodas contain around 30 to 55 mg in a 12 oz. can. Not knowing how much caffeine and other stimulants are contained in energy drinks is a potential health threat.
Furthermore, the caffeine and other stimulants contained in the energy drinks, when combined with alcohol, can mask the symptoms of alcohol intoxication, potentially leading to risky behavior. The American Academy of Pediatrics advises parents and doctors to talk to children about the dangers of mixing alcohol and energy drinks, and the Centers for Disease Control and Prevention has a fact sheet on the potential risks.
Parents, educators, and healthcare professionals need to focus on educating adolescents about potential problems associated with consuming these high-stimulant products. Companies are heavily marketing their products by featuring athletic superstars, which causes children and adolescents to confuse energy drinks with sports drinks. Generally speaking, adolescents don’t need energy drinks, and they should be made aware of the potential dangers. It’s definitely a case of “buyer beware.”
Visit HPRC’s Operation Supplement Safety (OPSS) to access resources on the informed use of dietary supplements.
Relaxation, meditation, imagery, and redirection strategies (such as distraction) may be helpful at reducing pain. These mind-body techniques can help you consciously relax your body, slow your breathing, reduce your blood pressure, and improve your sense of well-being. These techniques can also help you shift your focus to other things besides your pain. For more in-depth information, read HPRC’s InfoReveal on “Mind-body strategies for pain.”
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.
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.