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
Anxiety can help motivate you to perform better, but too much can become overwhelming and get in the way of living life to the fullest. When ignored or avoided, anxiety can actually become more intense rather than less. To keep anxiety under control, we have three letters for you: PFD. We aren’t talking about a Personal Flotation Device; we’re talking about first preventing anxiety, then facing it, and finally de-stressing. Read more...
A staggering number of Americans (approximately 36 million) have hearing loss, and one-third of those probably could have been prevented. Hearing loss continues to be a safety hazard for Warfighters at home and in the field. So how do we combat this not-so-silent epidemic? Here are a few tips to help you protect your hearing.
- Wear a hearing protective device (HPD). HPDs should be worn for noise levels at or above 85dB. Not sure what 85dB really means? Check out this guide to occupational noise levels. Also check out “How Loud is Too Loud?,” a graphic designed to inform Warfighters about how and when to choose the proper HPD for their jobs.
- Learn how to wear your HPD correctly. Even if you have the correct protection, it may not be effective if you’re not wearing it correctly.
- Always have disposable HPDs handy. Disposable HPDs are lightweight and easily portable. Make them a part of your everyday gear.
For more information about how to protect yourself against or to seek help for hearing loss check out the DoD Hearing Center of Excellence website or make an appointment with your local hearing loss treatment center.
The U.S. military celebrates the Friday before Mother’s Day every year as Military Spouse Appreciation Day. Initiated in 1984, this national event acknowledges and honors the commitment, courage, and sacrifice of the wives and husbands of our nation’s service members.
Military spouses are the backbones of their families and are key to the success of our warriors, both on and off the “job.” President Obama reflected this in a speech when he said, “At the heart of our Armed Forces, service members’ spouses keep our military families on track.”
So not just today, but every day, we offer our thanks and appreciation for all that you do—for keeping yourself, your children, and your spouse strong!
An eating disorder can impact your performance, both physically and mentally. But you can take steps to overcome it.
Eating disorders are serious conditions involving a person’s attitudes and behaviors toward food, weight, and body image. People with eating disorders eat extremely small or excessive amounts of food and usually feel embarrassment, disgust, and depression.
Eating disorders can be triggered by a number of causes, including genetic, biologic, behavioral, emotional, psychological, and social factors. Service members must meet certain physical requirements and often set even higher expectations for themselves. Pressure to be at an ideal weight or have the best physique can contribute to an eating disorder.
Even the most resilient service members are not immune to these triggers, and female service members are affected more than males. In addition, the number of diagnosed eating disorders in the military seems to be increasing, and many military members with eating disorders may go undiagnosed.
Not getting enough food or not eating healthy, consistent amounts of food means that your body is not being optimally fueled. And even worse, eating disorders can take a serious toll on your physical and emotional health, and your relationships.
The key to overcoming an eating disorder is seeking help as soon as you can and putting in the time. (It doesn’t go away overnight.) Research shows that psychotherapy is often the most successful approach, but treatment is complex and draws on expertise from other fields such as nutrition and medicine.
DNP stands for “2,4-dinitrophenol,” an industrial chemical used in diet pills in the early 20th century that is now resurfacing. Over the past several years, deaths associated with DNP in weight-loss products have been reported.
A century ago DNP was recognized as dangerous and often deadly. In fact, the first Federal Food, Drug, and Cosmetic Act in 1938 made it illegal in oral products, describing it as “extremely dangerous and not fit for human consumption.” However, it is still made for pesticides and other industrial uses.
Virtually anyone can purchase the chemical and put it into a product. It is currently being marketed on the Internet as a weight-loss product. It takes very little for a lethal oral dose (as low as 4.3 mg/kg bodyweight, or about 350mg for a 180 lb person), and even skin or respiratory exposure can be toxic. DNP leads to dehydration from sweating, severely high body temperature, and cell poisoning, resulting in organ failure. There is no specific antidote for DNP poisoning, and treatment is often unsuccessful.
If you see “DNP” or “dinitrophenol” on a product label, steer clear! DNP supplements are marketed almost exclusively online, so be careful what you buy.
For more answers to common questions we’ve received about dietary supplements, please visit our Operation Supplement Safety (OPSS) FAQs.
Visit the newest section of HPRC’s website—“Frequently Asked Questions About Relationships.” It includes strategies for communicating and managing conflict, building and maintaining strong relationships, and fostering parent-child relationships.
Here are some kinds of questions you can find answers to:
- Is there such a thing as a healthy argument?
- How can I be a better listener?
- Why do I get so angry that I can’t think clearly?
- Can I win more arguments than I lose and still have a good relationship?
- How can I change my attitude and focus less on the negative?
- How can I help my children get through challenging situations?
You can use these strategies in all your relationships—friends, coworkers, bosses, leaders, etc.—not just your intimate and family relationships.
You can find more questions and answers in “Frequently Asked Questions About Relationships.”
Stress affects your body, and the condition of your body can cause stress. If you have PTSD, you could be so chronically stressed that it contributes to a heart condition. Or if you had a heart attack, you could feel so traumatized that you become anxious. What’s more, stress could have contributed to your heart attack in the first place. This back-and-forth relationship also occurs between physical pain and depression. You physically hurt, so you feel down…you feel down, and so you hurt more.
This link between mind and body is amazing. Sometimes it can feel like it’s working against us, but you can also use the mind-body connection to your advantage! For instance, you can learn to push through strong emotions with mindfulness, reduce your blood pressure with a self-driven technique called autogenic training, or turn on your body’s relaxation response through deep breathing.
There are lots more ways you can put the mind-body connection to work to reduce your stress. Get more ideas by exploring HPRC’s Mind-Body Skills section.
High-intensity exercise is no longer a new fitness fad, and your children can benefit from this type of exercise too. It’s established as the most efficient way to improve overall fitness. And with this month’s focus on military children’s health, now is the time to teach yours good habits for the future.
This doesn’t mean that you need to take your children to a trainer for high-intensity interval training. What it does mean is that they should be getting the type of exercise or play that makes them breathe hard and gets their heart thumping. Both traditional and high-intensity exercise improve fitness in children and teens. This can be useful if you find your children getting bored doing the same kind of exercise or play all the time.
Remember when encouraging your child or teen to be active to let them find the kinds of activities and play that are most enjoyable for them. If your child is a competitive athlete and/or being trained by a professional, keep an eye out for symptoms of overuse, overtraining, and other injuries. Developing kids can experience the same kinds of injuries as adults. Help your child stay fit and healthy, and keep your family ready and resilient.
If you’ve ever eaten something spicy and felt a burning sensation on your tongue, then you’ve eaten capsaicin. Capsaicin is the substance found in chili peppers such as jalapeños, serranos, and habaneros that gives them their spiciness. Although humans have been eating peppers for thousands of years, capsaicin has only recently come into the supplement spotlight. As an isolated ingredient, it is usually sold as capsules labeled “cayenne pepper” or “capsicum” after the family of peppers that naturally contain capsaicin.
Capsaicin supplements are marketed to aid with weight loss in three ways: increase energy use, burn fat, and decrease appetite. Some scientific evidence supports these statements, but the results of most studies were inconsistent, short-lived, and didn’t always result in weight loss. Long-term effects of taking capsaicin supplements, especially at high doses, are still unknown, so their safety over time needs further investigation.
Although capsaicin is considered safe to consume in food, capsaicin supplements can cause gastrointestinal issues (gas, stomach pain, and diarrhea) for some people. They also can interact with certain medications and other herbal supplements, so you should consult a healthcare provider before taking it. Capsaicin supplements also may not be safe if you are allergic to peppers or if you‘re pregnant or lactating.
Visit Operation Supplement Safety for more OPSS FAQs about weight loss.
Most Americans don’t eat enough fruits and vegetables, especially purple fruits and vegetables. But give these foods a second thought: Eating purple fruits and vegetables could improve your diet, lower your blood pressure, and give you a smaller waist.
Purple fruits and vegetables great sources of vitamins, minerals, and fiber, and many are also high in plant compounds such as anthocyanins, which give these foods their purplish colors. Anthocyanins have anti-inflammatory and antioxidant properties and help protect against heart disease, cancer, and age-related memory loss.
Power your performance with foods high in anthocyanins such as açai berries, blackberries, blueberries, cranberries, black raspberries, red cabbage, red and purple grapes, eggplant, and red onions. Try making a parfait with your favorite berries, low-fat Greek yogurt, and granola for a sweet treat. If you’re craving something more savory, how about an eggplant parmesan for dinner? (Bonus: You’ll get another antioxidant—lycopene—from the tomato sauce!)