The holidays can sometimes be a stressful time filled with loved ones and activities. This year, try practicing one of the healthy stress busters you can find on HPRC’s website—by yourself or with your family. For example, give brief meditation a try.

You can even try this as a family: Have someone lead the meditation and give occasional cues. Note that this generally works better with older children!

For more information on strategies for stress, visit the Stress Control section in HPRC’s Mind Tactics domain.

Lugging around heavy weights and other exercise equipment while traveling or on deployment isn’t the most practical idea. Pack a couple of suspension-training straps, however, and you’ve got part of a well-rounded training routine covered. Suspension training has gained a lot of popularity among both civilians and service members alike, and more and more gyms are now offering suspension-training classes. Once the straps are securely anchored to something that won’t move and is sturdy enough to hold your weight, place your hands or feet into the loops, and your body weight enhances the effectiveness of exercises such as push-ups, lunges, core strengthening, and more. While there are various ways to adjust and adapt the exercises for less experienced exercisers, this type of workout requires some initial joint and core stability. There is also potential risk of injury, especially for beginners. Before you try this for the first time, it’s a good idea to get some advice and guidance from a suspension-training professional.

The Army has several resources to help you train for the Physical Fitness Test (APFT) and to build and maintain your fitness levels throughout the year. HPRC has issued a series of documents to help you increase aerobic fitness as well as muscular strength and endurance. Under the Army PRT tab in our Physical Fitness Program Guides section you will find links to videos that demonstrate specific preparation, conditioning, and recovery drills found in TC 3-22.20, Army Physical Readiness Training, as well as other sources of information to guide you in developing and carrying through on your training commitment.

Not being able to quiet your mind at night can be very frustrating— and it’s not just an “adult” problem. If your child has difficulty sleeping because of a restless mind, try setting aside some “worry time” during the day. Help your child create a “worry box” and personalize it through art. Children can write down their worries—each on a separate index card—and deposit the worry in the worry box. Doing this while getting ready for bedtime can be a good way to spend some quality time with your child every night. For more information on sleep strategies, visit HPRC’s Mind Tactics section.

Ever notice that pain isn’t as bad when you are doing something: hanging out with friends; playing video games; taking a walk? Simply put, distraction works—sort of like having a busy signal for your brain. Distraction may not have the other benefits of exercise and meditation, but it can help you manage pain and other problems such as depression, anxiety, PTSD, and anger.

A couple tips:

• Choose healthy distractions that make your life better, such as exercise, fostering good friendships, art...
• Don’t use too much distraction. Save it for when it can benefit you the most. If you use it too much, it loses its effect.

Worrying is normal. If you tend to think that worrying will help you prevent stress later, you're not alone. Unfortunately, it doesn't work like that. Worrying can become a problem all by itself, especially when you're worrying about something that can't be solved. Try this instead: Make a habit of writing your worries down. Keeping a journal or a record, like some people do for weight loss or a training regime (see Rule #9 in OSOK’s 10 Rules of Engagement), can help you see patterns and trends, mark progress, and simply get things off your mind. For some, seeing a concern written down allows them to "forget" it. Keep a journal in a place where you find yourself worrying a lot (except in your car—limit your writing to someplace safe), such as the dinner table or the nightstand beside your bed. When you find yourself worrying, start jotting, and over the course of the week, see if it hasn't helped you get a handle on worrying. If it helps you take action or let go, you've done your mind a favor.

Need a great post-workout beverage? Try drinking a glass or two of chocolate milk during the first 15-60 minutes after exercise to replenish glycogen stores and repair muscles.

Why chocolate milk? The carbohydrate-to-protein ratio in chocolate milk is roughly four-to-one, the best ratio for replenishing glycogen stores while providing adequate protein for muscle building and repair. One eight-ounce glass of chocolate milk provides about 200 calories. It provides carbohydrate, protein, electrolytes such as potassium and sodium, and essential vitamins and minerals such as vitamin D and calcium in an easily digestible liquid form that is inexpensive and readily available, and it tastes good! But be sure to choose heart-healthy low-fat versions.

For those who are lactose intolerant or allergic to dairy products, or for those who simply prefer a plant-based diet, fortified chocolate soymilk is a great alternative.

Energy drinks are marketed to improve physical and mental performance, mainly to “boost energy.” Adolescents are getting hold of energy drinks more often, in part due to heavy marketing of sports drinks with athletic superstars, causing adolescents to confuse energy drinks for sports drinks. Energy drinks contain large amounts of caffeine and other stimulants, while sports drinks contain carbohydrates and electrolytes and are intended for use when athletes (including adolescents) are engaged in prolonged, vigorous exercise. Adolescents have already had problems combining energy drinks and alcohol, which has led to risky behavior. The American Academy of Pediatrics has guidelines for the use of energy drinks and sports drinks by adolescents.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Before you reach for a cold one, consider that drinking alcohol before, during, or after exercise can be detrimental to your performance, especially when consumed in excess. The effect of alcohol on skeletal muscles has been found to decrease strength output and can cause muscle cramps, pain, and loss of proprioception. Alcohol can also negatively affect your metabolism during exercise and contribute to dehydration. There is a shortage of data on the effects of alcohol on a recovering athlete, but some studies have shown that alcohol slows the recovery process by impacting muscle growth and repair systems. While current research has shown that alcohol in moderation can have other health benefits, it may be better to save that drink for when your physical performance is not on the line. There is also a growing body of research investigating the effects of combining alcohol with energy drinks. Many energy drinks contain substances and supplements that can interfere with normal alcohol metabolism and impair judgment. Be a conscious consumer and know what kinds of ingredients may be risky for your health.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Did you know that protein sources such as chicken breast, tuna, and chocolate milk—even at the highest quality and price—cost less than $6 per pound? In contrast, protein supplements (Muscle Milk, whey, soy or casein protein powders, Myoplex, etc.) are usually over $10 a pound. The smart choice seems obvious.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!