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
A new website from the Army National Guard’s Health Promotion Program, Guard Your Health, supports readiness and overall health of soldiers and their families through articles, tools, health tips, expert commentary, and community forums on a variety of health areas. You can expect to find information on health topics such as nutrition, exercise, stress, sleep, dental health, sexual health, and family resilience.
The dietary supplement and fitness industries are filled with sport drinks, powders, bars, pills, gels, footwear, clothing, and an array of devices all claiming to provide you with a competitive advantage, whether it be improved performance or enhanced recovery. With the ever-growing popularity of team and individual sports, professional and recreational athletes of all ages are an easy target for these claims. But how many of these claims are backed by evidence-based research?
A recent report now reviews the quality of evidence behind the claims of improved sports performance made by advertisers for a wide range of sports-related products, including sport drinks, supplements, footwear, and clothing. The team identified 431 performance-enhancing claims for 104 products advertised in more than 100 general, sport, and fitness magazines in the UK and U.S. for a single month in 2012. They found that more than half of the advertisements and their associated websites provided no evidence to support the claims of enhanced sports performance. Only 146 references were found, and only 74 of these met basic criteria for research quality and almost all of the 74 were found likely to be biased or lacking scientific objectivity. Only three studies were rated as “high” quality and probably unbiased. Such lack of evidence makes it very difficult for consumers to make well-informed decisions about using performance-enhancing sports products.
This review makes it clear that many of the claims made for sports and fitness products lack reliable evidence to support them and that more and better studies are needed to help inform consumers. In the meantime, consumers should be cautious when reading claims of enhanced performance and recovery and always remember that “true” evidence-based results mean that a substantial number of independent research studies have been performed, with findings that clearly support the claims made by advertisers. Presently, there is still no substitute for sound physical conditioning and nutrition practices.
For more information on dietary supplements and how to choose supplements safely, please visit Operation Supplement Safety (OPSS). For information on physical fitness and conditioning, please explore HPRC’s Physical Fitness domain. The original British Medical Journal open-access article is available online.
Giant hogweed—no, it’s not an ingredient in one of Harry Potter’s potions; it’s a large poisonous plant that started to bloom in the northeast and northwest areas of the U.S. and parts of Canada earlier this month. If you’re out for a ruck march through the woods and you come across this plant, do not touch it. The sap can cause irritation and burns to your skin and perhaps blindness if it gets into your eyes. If you do happen to come in contact with it, be sure to wash your skin with soap and water and keep the area out of the sunlight for 48 hours. Giant hogweed can grow 14 feet or higher. It’s characterized by large leaves and white, umbrella-shaped flower clusters at the top of the plant. It may be difficult to distinguish from other non-poisonous plants such as cow parsnip, so err on the side of safety if you’re not sure. You can read more about identifying invasive species in your area from the U.S. Department of Agriculture.
Tribulus terrestris is used as an ingredient in some dietary supplement products marketed as testosterone “boosters” and/or to enhance muscle strength. What is it and does it work? Read this OPSS FAQ about Tribulus terrestris to find out. Also, be sure to check the OPSS section often, as we add answers to other questions about ingredients in performance-enhancing and bodybuilding supplements. OPSS can help you learn how to choose supplements safely.
If you have a question about a particular dietary supplement ingredient or product, and you can’t find the answer on our website, please use our “Ask the Expert” button located on the OPSS home page.
Pre-deployment can mean a number of things to a Warfighter, from intense training or drills to saying farewell to family and friends. Preparation for deployment can be over months or at a moment’s notice with little or no time to settle your affairs. It’s important to have a checklist and contact list ready to use prior to your departure so you’re ready, whatever the scenario.
Having your personal finances in order should be a high priority. Options for being ready might include contacting a financial advisor, setting up automatic deposits and withdrawals, creating a monthly budget, checking into over-withdrawal options, adding a close friend or family member to your account to act in your absence, and reviewing your financial information and account numbers with a responsible person. Once all your financial ducks are in a row, your finances will be easy to maintain.
Your checklist should also include items such as legal documents, personal property review, auto and home insurance and maintenance, medical information, and international phone coverage.
Attention, all disabled service members and veterans! Staying active helps with recovery by rebuilding strength and endurance—and in so many other ways, as well. A positive mindset and a supportive community are as important as fitness, and getting involved sports such as snowboarding, cycling, wheelchair basketball, and others can build both physical fitness and mental resilience. Consider checking out the Warfighter Sports Program developed by Disabled Sports USA. It offers more than 30 winter and summer adaptive sports in more than 150 events nationwide. Instruction, equipment, and transportation are provided to Warfighters and their guests. Become a part of the team and find the events happening in your area today!
Your sunscreen has an expiration date—have you checked it lately? It’s meant to last up to about three years; after that, the active ingredients start to deteriorate, making it less effective and leaving you vulnerable to sunburn and sun damage. Ideally, you should be using your sunscreen often enough that a bottle doesn’t last through the summer. If that’s not the case, check the bottle you’re currently using—if it’s old, throw it out. If you buy sunscreen that has the expiration printed only on the box or wrapper, write the date somewhere on the bottle itself with a permanent marker. Practice safe sun this summer to keep you and your family healthy and happy!
The Air National Guard has launched a new resiliency resource—Ready54—designed for Airmen and their families. The website provides centralized information about the ANG, resiliency resources, and help finding the closest Wing Director of Psychological Health, Chaplain, or Family Readiness Program Coordinator. You can also submit ideas for articles and videos. Why “Ready54”? The Air National Guard motto is “Always Ready, Always There,” and the program provides resources for all 54 states and territories.
The Air Force recently launched a new website to support pregnant Airmen: Pregnancy A to Z. It provides information from real parents and physicians through videos that provide tips for the first trimester all the way through to delivery and post-partum. Check out the exercise library too—keeping fit while you’re pregnant is essential for a healthy pregnancy and an easy recovery. And the site isn’t just for moms. Dads-to-be will find helpful information as well.
Lyme disease is a serious concern for those who spend a lot of time in heavily wooded areas and a especially for the DoD. It’s common in the United States and around the world and is caught from the bite of two different species of ticks—the deer tick and the western blacklegged tick.
After spending time in wooded or grassy areas, check yourself all over, including your back (enlist a friend or a mirror to help). The early removal of a tick that’s attached to you is key in preventing Lyme, since the tick must be attached for 24-48 hours in order to transmit the bacteria that cause this disease. Ohio State University conducted a study using different tick-removal tools and concluded that all three tools were effective—and confirmed that early removal is more important than the type of tool that is used. The Centers for Disease Control provides easy-to-follow tips on tick removal using just tweezers.
If you know you’ve been bitten by a tick, or begin to notice symptoms such as a bullseye rash (an early sign of Lyme infection) at a bite location, fatigue, chills, fever, muscle aches, or swollen lymph nodes, you should to see your doctor. Blood tests can be used to confirm whether the symptoms are from Lyme disease. If left untreated, more severe symptoms can occur, such as loss of muscle tone in the face (called Bell’s palsy), severe or shooting pain, and heart palpitations. A typical successful treatment includes a course of antibiotics, but there can still be lingering symptoms, called chronic or post-treatment Lyme disease syndrome. When it comes to Lyme disease, the best offense is a good defense. Some tips for prevention:
- Wear your military uniform properly. This can help to prevent tick bites since long pants, long sleeves, and pants that are tucked into boots minimize exposed skin.
- Use insect repellents such as DEET or Permethrin.
- If you are in a wooded area, avoid tall grasses and brush. If this isn’t possible then be sure to follow tips #4–7 below as you are able.
- Perform a thorough skin check—especially of the hair and base of the skull at the hairline.
- Shower within two hours of being outside. This can help wash off ticks that are still crawling on the skin.
- Examine gear and pets for hitchhiking ticks.
- If you have access to a dryer, put your clothes in it for an hour on high heat to kill any ticks.
If you are interested in more information on diseases and conditions that are spread by ticks, insects, or other pests, you can visit the Armed Forces Pest Management Board.