Filed under: Healthy Tips
Are you looking for ways to promote your health or the health of your family? Operation Live Well, a DoD initiative, provides a wealth of information each month on a targeted topic. September is National Cholesterol Education Month and National Childhood Obesity Awareness Month. High blood cholesterol puts you at risk for heart disease, the number one killer of men and women in the United States. Encouraging family physical fitness can instill a lifetime of healthy habits and decrease risks for problems such as heart disease, diabetes, and certain types of cancer. Check back often to see new topics and explore methods to improve and sustain your well-being!
Have you ever wondered what a truly healthy relationship looks like? Did you know some arguments can be healthy? And are you curious as to what the difference is between a healthy argument and an unhealthy one? If you are, you’ll want to check out HPRC’s Performance Strategy on couples communication that highlights strategies you can instantly apply to your relationships.
Earlier this summer we highlighted a couple of military family programs for Warfighters and their family members. Did you know there are also programs for single Warfighters with the goal of enhancing morale and promoting fun, recreational activities?
The Army has the Better Opportunities for Single Soldiers (BOSS) program, which is open to all services, National Guardsmen, Reservists and Department of Defense civilians; the Navy has its Liberty Program, the Marines have the Single Marine Program (SMP), and the Air Force has the Single Airman Initiative Program (SAP). For more information, check out The Real Warriors campaign’s website, which describes these programs in more detail.
Single service member programs could be a great way to expand your social circle and have fun.
Congratulations—you’ve decided to quit smoking! This is the first step toward a healthier and longer life. It may be difficult at first, and you may have cravings along the way, but stay strong and don’t give in. One way to fight those urges is exercise. Numerous studies have found that exercise and physical activity reduce cravings for cigarettes. The quick fix for a bad craving can be as easy as walking the dog or going out for a bike ride. Not only are you replacing unhealthy behavior with healthy ones, you’re also getting fit in the process!
The physical and emotional stress associated with post-traumatic stress disorder (PTSD) can raise your blood pressure and cholesterol and increase body mass index, all of which are risk factors for heart disease. Veterans suffering from PTSD are more than twice as likely to die from a heart attack than those without PTSD. While the exact relationship between PTSD and heart disease is not fully understood, we know that regular exercise can help prevent heart disease and other risk factors, which could be helpful for those with PTSD. Some types of exercise can be effective in reducing psychological symptoms associated with PTSD and also can play a role in reducing unhealthy behaviors such as smoking, being overweight, and physical inactivity—sometimes byproducts of trying to cope. If you think that exercise might help you or a loved one cope with PTSD, speak with your healthcare provider to assess how much and what kind of exercise is best!
At some point or another, your child or teen might pick up those dumbbells you have lying around the house. They’ve seen you lift weights as part of your regular exercise routine and decided they want to get stronger too. But you might wonder if strength training is safe for your kids.
Lifting the size weights you use might be too much for kids and teens, but in general strength training (also referred to as resistance training) can be a safe and healthy way to improve muscular fitness for children and teens, starting as early as seven or eight years old, when their coordination skills have developed enough. The goal should be improving muscular fitness while having fun and learning effective training methods.
As a parent you need to make sure your kids are supervised and receiving age-appropriate and skilled instructions in order to reduce the risk of injury. With proper technique and safe practices, strength training is not dangerous for growing bodies. However, light weights, exercise bands, or your child’s own body weight should be used to build his or her strength. Currently, there are no specific guidelines for exactly how much lifting they should do. However, according to the American College of Sports Medicine (ACSM) one to three sets of six to 15 repetitions, two to three times per week is considered reasonable.
Resistance training is not the same as bodybuilding, weightlifting, or powerlifting, which are associated with competition, high intensity, and maximum weights. The American Academy of Pediatrics and ACSM are opposed to children using these methods or the use of "one-rep-max" (a method sometimes used to assess strength) due to the increased risk for injury.
While a medical examination is not mandatory, it is recommended for children who want to begin a strength-training program. And remember that strength training is something you can do with your children. Family fitness is a great way to keep you and your child healthy and active while you spend quality time together.
Healthcare providers can search for safety and effectiveness ratings for commercially available dietary supplement products, potential interactions between drugs and natural medicines, and other effectiveness ratings for natural medicines used for health conditions. The Natural Medicines Comprehensive Database (NMCD) App is available for iPhone, iPad, iPod Touch, and Android. Use your .mil email address to open an account with NMCD. See more information here. And watch for the Warfighter version coming soon!
September is National Cholesterol Education Month. Aim to get your cholesterol checked and discuss your results with your healthcare provider. Good cholesterol, or high-density lipoprotein (HDL), helps prevent fat and cholesterol from clogging your arteries. A higher HDL number (> 60 mg/dl of blood) is better. Low-density lipoprotein (LDL) is considered bad cholesterol. It carries cholesterol to your arteries and can cause them to become blocked. A lower LDL number (< 100 mg/dl) is better. High-LDL or low-HDL cholesterol levels are major risk factors for heart disease and stroke. See helpful resources from the National Heart, Lung, and Blood Institute for helpful resources and visit this American Heart Association web page for more information.
For many students, sleep is often sacrificed for studying. If it comes down to one or the other, sleep may be the better choice. According to a 2012 study, when students sacrificed sleep for studying, it was harder for them to pay attention in class and perform well on tests or assignments the following day. Warfighters are students too, as they often have to learn on the job. So help yourself and your children to optimize learning by optimizing sleep! Check out HPRC’s “Sleep Optimization” section and articles in response to “Questions from the Field” about sleep for ideas about how to do so.
A new study published in the Lancet reports that one in 10 premature deaths worldwide is related to lack of exercise, equal to 5.3 million deaths in 2008. It seems as though inactivity has become as deadly as tobacco. More specifically, researchers estimated that lack of exercise causes about 6% of heart disease, 7% of Type 2 diabetes, and 10% of colon and breast cancers worldwide. To put this in perspective, the failure to spend 15-30 minutes a day doing activities such as brisk walking could shorten your life span by three to five years. Lack of physical activity is certainly a global epidemic, but it is also highly preventable. Check out HPRC's resources on how to get you and your family physically active.