Filed under: Healthy Tips
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.
Does your child like sports drinks? A recently released report—Consumption of Sports Drinks by Children and Adolescents—states that sports drinks are not recommended for children and adolescents when engaged in normal levels of physical activity. The report’s review of research concluded that sports drinks, when consumed in limited quantities, are mainly for those participating in vigorous physical activity lasting longer than an hour. For the vast majority of children and adolescents, drinking water before, during, and after exercise is adequate for proper hydration. See also the “Issue Brief” that describes the key points of their research.
Operation Supplement Safety (OPSS) is about to launch this summer and will answer many of your questions about Dietary Supplements. Watch for HPRC’s announcement coming soon.
Post-deployment life presents challenges on many fronts, including, or particularly, reestablishing relationships. The relationship between children and the returned parent often takes time to rebuild—possibly several months. This amount of time is normal, and an effort should be made to not take it personally. Rather, build positive family bonding through activities like going to the park or playing games, and allow time for the relationship to redevelop.
Meditation has been suggested as a possible strategy to benefit those with TBI, but currently there is not enough research on the ability of those affected by TBI to meditate or to benefit from meditation, and the few published studies report different results, so its effectiveness remains unknown. For more information, read HPRC’s Overview, and for an even more in-depth analysis of the research, read our Research Summary on the topic.
You’ve probably heard of TBI—the acronym for traumatic brain injury. The Defense Centers of Excellence defines a traumatic brain injury as “a blow or jolt to the head that disrupts the normal function of the brain.” TBI can be mild, moderate, or severe, with 80-90% being mild. The symptoms, treatments, and recovery time are different for mild versus moderate-to-severe TBIs.
Common symptoms associated with TBI are:
Physical: headache, sleep disturbances, dizziness, balance problems, nausea/vomiting, fatigue, visual disturbances, sensitivity to light, ringing in the ears
Cognitive: slowed thinking, poor concentration, memory problems, difficulty finding words
Emotional: anxiety, depression, irritability, mood swings
For more information, including strategies and suggestions for rehabilitation, check out DCoE’s Mild Traumatic Brain Injury Pocket Guide for Warfighters. TBI is a serious physical as well as mental injury, so it is important to consult a health professional before attempting any kind of treatment.
Tobacco use, especially in the military, is still an important health issue in this country. While the negative effects of tobacco use have been well documented, what you may not know is that there’s also a lot research about what happens when you quit smoking—and the news is good, especially if living longer is something you care about. Scientists have compiled information from these studies and have found that it’s never too late to quit, even if you have been a lifetime smoker. The military is committed to keeping its past and present service members ready and resilient. Check out HPRC’s article “Tobacco in the military: Be a quitter!” Live longer and better. Consider quitting, starting today!
There are any number of excuses for not exercising or counting calories, but not having the ability to track your progress and have it with you at all times is a dwindling one. Smartphone physical activity applications (SPAA) are growing in popularity and making it easy for users to receive information regarding their fitness and nutrition. Finding the right one for you—among thousands—may take some legwork, but the American College of Sports Medicine (ACSM) review of the different types of fitness apps can help you choose.
A recent study identified features that consumers find most valuable— apps that include goal setting and problem solving (for example, alternative exercises for when it’s raining) seem to be the most successful. Two other features that users ranked high were automatic tracking of physical activities and receiving feedback on fitness accomplishments.
A helpful application created by the Navy Operational Fitness and Fueling Series (NOFFS) is available here. Also check out HPRC’s tip on a good nutrition tracking application. Find an application that meets your needs and bring fitness with you everywhere!
Our bodies know when to sleep thanks to “circadian rhythms,” which are regulated by our brains on a 24-hour cycle. Circadian rhythms are linked to core body temperature, so ideally you should always sleep between 0300 and 0500, when your core body temperature is lowest and your performance abilities are at their lowest. Keep in mind that your individual circadian schedule is based on where you are and takes cue from environmental factors such as the sun and from social patterns. When crossing time zones, your internal clock needs time to adjust, which can take several days. Factors that influence this adaptation are:
- how many time zones are crossed, and
- whether you fly eastward or westward—the former takes longer to adjust.
Keep in mind that, in order to make up sleep or to adjust to a new zone, the best times to sleep are between 0300-0500 or 1300-1500.
For tips on how to improve your quality or length of sleep check out HPRC’s Sleep Optimization section, and for information on how sleep loss impacts all of the areas of Total Fitness check out HPRC’s Overview on sleep loss.
Strong Bonds is a chaplain-led Army initiative that helps build relationship resilience. Through education and skills training, the Strong Bonds mission is to increase soldier and family readiness. Offsite retreat-style training addresses the effects of stress on military lifestyle, with programs tailored for single soldiers, couples, and families.
Visit HPRC's Military Family Skills for more information on military-specific strategies for building relationship resilience.