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HPRC Fitness Arena: Total Force Fitness

Fighting Weight Strategies

The new “Fighting Weight Strategies” page of the HPRC website has joint and service-specific programs for weight maintenance.

Looking for programs to help manage your weight? The Human Performance Resource Center just posted its new “Fighting Weight Strategies” page, where we have compiled a list of programs and resources, arranged by service, for maintaining overall health and body weight. You can find these helpful resources by going to the Fighting Weight Strategies page of HPRC’s website.

More on Jack3d and OxyElite Pro

Jack3d and OxyElite Pro contain the ingredient DMAA, but recent findings do not support claims that it is a “natural” derivative from the geranium plant. It’s another story of “buyer beware.”

HPRC recently wrote about “The Lure of Jack3d” and answered a “Question from the Field” about OxyElite Pro. Jack3d is marketed as a pre-workout supplement and OxyElite Pro is marketed as a fat-burner product. Both contain the ingredient 1,3-dimethylamylamine (DMAA). Since we last wrote about both products, there have been new reports about DMAA.

Makers of Jack3d and OxyElite Pro claim that DMAA is a “natural constituent” of the geranium plant. DMAA was originally patented as a drug in the U.S. by Lilly in the 1940s. Since then, it has been identified on many product labels (especially on sport, energy, and weight-loss products) as being derived from geranium oil, stem, or extract, but review of the scientific literature has not substantiated this claim. To date, there is no credible scientific data that establishes the presence of methylhexanamine in geranium. Recently, the American Herbal Products Association announced that products containing DMAA (which can also be seen on labels as 1,3-dimethlypentlyamine, methylhexaneamine, or MHA, in addition to 1,3-dimethylamylamine) should be labeled as such and not as geranium oil or any part of the geranium plant. Health Canada has clarified that DMAA is a drug and must go through appropriate drug approval processes before it is used in any product. The United States Anti-Doping Agency (USADA) has long warned athletes about dietary supplements and more recently about the inclusion of methylhexaneamine in products under the guise of “geranium”; USADA has recently issued an advisory to athletes. There are questions about whether DMAA may be legally included in dietary supplements, since there is no credible evidence that it is present in geranium and it has not gone through the New Dietary Ingredient notification process with the Food and Drug Administration. Therefore, caution is advised when considering whether to use a product that contains this ingredient. Please be aware that such products may be sold in large retail nutrition outlets and on the Internet.

Ditch the elevator

Bored with going nowhere on that stair climber at the gym? Try using real stairs, and get where you are going while exercising.

A good way to keep up with your daily workout goals is by giving up the elevator and making good use of the stairs. Stairs will not only get your legs and arms moving, but they will also raise your heart rate. What’s more, you need to take breaks from your daily tasks, and exercising during that break can help you think through what you’ve been working on. Working a little stair-climbing action into your day can be as convenient as—and healthier than—walking to the soda or snack machine. The first couple days will be the hardest as you focus on breaking the elevator habit and getting all your muscles reactivated. Stick to it, and you’ll soon find that the climb is easier and you feel better about yourself. It’s good for you and your heart, so why not start using the stairs more, wherever you are: at home, at work, or at the park? Even better, it’s free!

Summertime heat poses risk for soldiers' PT

HPRC Fitness Arena: Environment, Total Force Fitness
This summer has produced an exceptional amount of record heat across the U.S. This has impacted the Army’s PT with two incidences of soldier death and several cases of heat-related illness.

The ArmyTimes reported that due to this summer’s excessive heat wave, which affected most of the United States, the Army’s physical training has been impacted by two heat-related deaths and several cases of soldiers who became ill in the heat and sought medical treatment for heat injuries. According to the article, Army officials are looking for better ways to handle the heat and keep soldiers from succumbing to it.

Heat injuries can be a cause of both illness and fatalities. The Environment: Heat section of HPRC’s website provides valuable information on policies, reports, and guidelines for surviving and performing in hot environments.

Recognizing signs of distress in children

Parents play a crucial role in helping children cope with deployment. Learning to recognize signs of distress can help prevent depression in children.

During deployment, the parent at home plays a pivotal role in providing support for their children. Recognizing signs of deployment-related stress allows you to intervene and prevent future concerns. In young children, signs include unexplained crying, sleep difficulties, eating difficulties, and fear of new people or situations. In adolescents, signs include acting out, misdirected anger, and loss of interest in hobbies. For more signs of distress, read this Military.com article.

Tools for the healthcare provider

Two new healthcare provider tools are available on HPRC’s website: a dietary supplement history questionnaire and a video of an effective way to ask about dietary supplement use.

If you are a healthcare provider, you may be interested in two new resources available on our website. One is “Guidelines for Taking a Comprehensive Dietary Supplement History” and the other is “How to Probe for Dietary Supplement Use and Report Adverse Events” [video]. Both of these helpful tools can be found on the website by clicking on the Dietary Supplements tab on the home page, then choosing Dietary Supplement Resources from the left-hand column, and then clicking on the Resources tab on the next window.

Four ways to lead a healthier life

Healthy behaviors are linked to living longer, and the CDC suggests how to adopt these behaviors for a healthier life.

The U.S. Centers for Disease Control (CDC) has published a new study reporting four lifestyle factors that are linked to a healthier and longer life. The CDC suggests that people keep or adopt the following lifestyle behaviors: Don’t smoke, limit daily consumption of alcohol, exercise regularly, and make healthier eating choices. Read more about how these lifestyle factors can lead to a healthier life.

Overcoming jet lag without medications

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Jet lag can be a drag to get over, but you can prepare yourself with some simple actions to help you deal with this common annoyance.

If you’ve ever switched times zones, even as little as one hour, you may be aware that it can disturb your sleep and even disorient you in the following days. Without taking any medicinal countermeasures, you can typically adapt to your new time zone with about one hour of extra sleep per day after arrival (depending on with direction you’re traveling). However, some operations require that you be able to perform within 24 hours of arrival. To better prepare and adjust to your new time zone, use these strategies:

  • One week before you travel, adjust your sleep schedule about one hour per night towards the time zone you are flying in—i.e., if flying eastward, go to bed and get up earlier; if flying westward, sleep later.
  • Before you take off and while on the aircraft, eat light snacks, avoid alcohol, and stay hydrated (with water).
  • On the aircraft, make sure that you are comfortable and able to nap before you arrive at your destination.
  • Setting your watch to your new time zone as soon as you board your flight will help you transition.
  • Take a short nap when you arrive at your new location, if you’re able to do so.

For more information, read the sections on jet lag in this article on sleep rhythms.

Deployments, reunions, and family roles

Deployments and reunions can cause military families to experience stress and uncertainty about family roles. Confusion can occur when family members have to take on their service member’s pre-deployment roles and responsibilities in addition to their own. Once reunited, both the service member and his or her family members should communicate openly when re-establishing previous tasks or assigning new ones.

When my own husband returned from deployment, I was thrilled but anxious as I stood on the airstrip waiting for his helicopter to arrive. I thought about all of the birthdays, holidays, and special events he had missed during his time away. I wondered what it would be like to share a home with him again after I had become so independent.

This is an experience felt at some point by most military families, and it has a name: “boundary ambiguity.” Boundary ambiguity can affect military families in two ways: ambiguous absence (during deployment) and ambiguous presence (post-deployment).

When one member of the family is deployed, the rest of the family knows that their service member is absent physically but senses psychologically that he or she is present. The family continues to focus on its service member by seeking information about his or her location and well-being. When deployment information turns out to be uncertain, feelings of hopelessness, confusion, and at times resentment may increase among family members.

As with most families, flexibility is important for military family success and happiness. When the service member leaves for deployment, the usual roles and responsibilities he or she once filled now have to be filled by the other family members. This can cause additional uncertainty because, although they still consider their loved one is a viable family member, the other spouse must take over decision-making responsibilities that affect the family unit. The spouse at home can also feel a loss of emotional support, which heightens the stress load he or she is carrying.

Additionally, once the service member has returned from deployment, the rest of the family knows that he or she is physically present yet still perceives psychologically that he or she is absent.

The reunion, although joyful, may bring about the added and unanticipated stresses of trying to get back to the family’s pre-deployment lives or adjust to new roles. Role confusion may increase if the family is not comfortable communicating with each other regarding each person's roles, responsibilities, and needs. And at the same time, the returned service member may feel disconnected and may not know how to re-engage without interfering with the family’s new roles.

Researchers of military reserve families in wartime interviewed 16 reservists and 18 family members (spouse, significant other, or parent) upon the reservists’ return from deployment, and they found that all family members experienced boundary ambiguity. Family members sought to cope with these feelings during deployment by:

  • Continuing to seek additional information from the media, even though too much information sometimes caused additional stress; and
  • Attending a military-sponsored Family Support Group (FSG) for family members of reservists, which provided emotional support.

When reunited after deployment, family members and reservists adjusted over time. Once the reservist went back to civilian employment, the family’s routines became “normalized” and roles were established. In addition, open communication about issues such as reestablishing previous tasks or assigning new ones helped to stabilize the family unit.

Once home, my husband wanted to resume certain family roles immediately, while I was hesitant to give up my new capabilities so quickly. Fortunately, after reestablishing open discussions over the next several weeks, we began to speak honestly about our preferences. Once we opened up clear lines of communication and listened to each other, our stress levels diminished. We made some compromises and were able to establish an even better household environment than we had pre-deployment.

So be flexible, take advantage of available counseling and support resources, and be patient with your spouse when reestablishing your family roles. After all, there aren’t many things more important than the happiness of your family.

Understanding the risk of metabolic syndrome

HPRC Fitness Arena: Nutrition, Total Force Fitness
High blood pressure, extra fat around your waist, high cholesterol levels, and type 2 diabetes are separate health risk factors, but collectively these conditions will increase your risk for metabolic syndrome and increase your chance of developing heart disease, stroke, and diabetes. Read what you can do to help decrease your risk.

Most people understand what it means to have high blood pressure, excess fat around the middle, a high cholesterol level, and the importance of addressing these health problems. What some may not realize is how serious the situation becomes when a person has been diagnosed with three or more such conditions in conjunction with other health issues.

This occurrence is called metabolic syndrome.

People who suffer from this combination of conditions (a reported one in four—50 million in the United States alone) have a dramatically increased risk for developing heart disease, type-2 diabetes, or a stroke. Individually, these symptoms pose a health risk, but identified together they raise the risk for cardiovascular disease.

Metabolic syndrome is characterized by a cluster of symptoms that include excess fat in the abdominal area (as measured by waist circumference), borderline or high blood pressure, high cholesterol that fosters plaque buildup in arteries, insulin resistance or glucose intolerance indicating the body can’t properly use insulin, raising blood sugar levels, and the presence of a protein in the blood, which can cause inflammation.

People with metabolic syndrome have at least three of the following risk factors:

  • Excessive body fat around the waist
  • Low levels of HDL ("good") cholesterol
  • High levels of triglycerides (a type of blood fat)
  • Elevated blood pressure
  • Elevated glucose (blood sugar) levels after fasting

The complications of metabolic syndrome are serious and, if not addressed, can cause major health problems. If you are overweight and don't yet have these problems, keep in mind that the older you get, the more likely you are to develop them. Older adults can develop metabolic syndrome without being overweight, so it is important to get annual physical exams.

What can be done to prevent metabolic syndrome? If you are fall into the categories above or are overweight, one way to reduce your risk of metabolic syndrome is to incorporate healthy habits such as starting an exercise regimen. (But be sure to consult your doctor before starting a new exercise program, especially if you have not been active for a while.)

Diet is also key to reducing the risk of metabolic syndrome. By making small changes in your diet—such as decreasing the number of calories you take in per day; eating more fruits, vegetables, whole grain products, and low-fat meals, and avoiding fast/fried/fatty/oily foods—you can reduce your chances of developing metabolic syndrome.

If you would like to know more about metabolic syndrome, we recommend the following resources:

Metabolic Syndrome – PubMed Health

Metabolic Syndrome – American Heart Association

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