Filed under: Healthy Tips
One thing all Warfighters need—and often don’t get enough of—is sleep. This essential restorative affects, and is affected by, virtually every aspect of total fitness. HPRC has already taken a look at the basics of sleep in “How Much Sleep Does a Warfighter Need?” Now we take a look at how it relates to mind tactics, stress management, relationships, exercise, nutrition, dietary supplements, and environment in a new review: “The impact of sleep on total fitness.” Insufficient sleep will make it difficult to concentrate, make decisions, solve problems, and cope with stress. It affects your relationships with others as well as your physical endurance. Exercise, nutrition, and environment—especially time zone changes—affect how well you sleep. Some dietary supplements may enable you to function with little sleep for a while, but in the long run they can’t substitute for a regular night’s sleep. Sleep significantly impacts ALL areas of Total Fitness and can greatly enhance or undermine your ability to be fit and resilient.
It’s no news that stress can take a toll on your life and can affect your relationships—which may already be under a strain from repeated deployments and combat exposure. But unmanaged stress doesn’t affect only you; it can create a ripple effect in families, which is why learning to effectively manage stress is so important. Deep breathing, mindfulness, meditation, guided imagery, and body scanning are just a few strategies that can help you relax, manage your stress, and help you live your life better—and everyone in the family can learn and benefit from them.
For more tips on how to manage stress, check out HPRC’s Stress Control section.
Tobacco users often claim the reason they smoke (or chew) is to relieve stress. However, research shows that tobacco is not only ineffective for relieving stress, but tobacco users actually experience more stress than non-users. A study among military personnel showed that tobacco users use positive coping strategies—such as problem-solving skills—less often than non-smokers. So think twice before you light up (or chew) in order to relax—it may not be working as well as you think. Try some of the relaxation strategies found in HPRC’s Mind Tactics Stress Control resources instead.
Even wonder why HPRC refers to the sections of its website as “domains”? They came from an initiative within the Department of Defense that’s outlined in a special issue of Military Medicine titled “Total Force Fitness for the 20th Century: A New Paradigm.” Experts identified eight “domains” of fitness that contribute to the optimal, overall fitness and preparedness of U.S. military forces. With some reorganization (and one exception – medical), these domains are represented on HPRC’s website—Physical Fitness, Environment, Nutrition, Dietary Supplements (originally part of nutrition), Mind Tactics (psychological, behavioral, and spiritual fitness), and Family and Relationships (family and social fitness)—along with a section on Total Force Fitness that addresses how these domains come together to create Human Performance Optimization (HPO) for our military service members.
The first anniversary of the MyPlate food icon is being celebrated during the month of June, hoping to remind consumers to make healthy food choices. Users can download these one-page printable sheets, each with 10 tips to help get started with and maintain a healthy diet. To access these tips, go to this page of MyPlate, and then post them on your refrigerator or locker.
With the summer weather here to stay for a few months, HPRC wants to remind you of the dangers of heat illness and the importance of staying hydrated. This information can relate to any outdoor activity such as exercising, hiking, bike riding, or playing in the park.
HPRC has tips on preventing heat-related illness and various guidelines for avoiding heat injuries. Hydration is an important factor for keeping you and your loved ones happy and healthy. Children need to be careful as well since they seem to have an infinite amount of energy while playing outside. In addition to water, sports drinks can also be beneficial. Keep this information in mind while you are out and about with your friends, family, and pets. Happy Summer!
Working out by yourself is fine if you’re self-motivated, but getting a buddy to tag along can provide the motivation needed to really ramp up your workout. Let’s face it—a bit of friendly competition can help you push harder than if you were alone. In fact, research has consistently shown that performance is substantially improved when you exercise with someone (even a virtual partner)—unless the workout is complex or involves tasks that require coordination, when the performance can degrade (i.e., "choking under pressure"). So, for best results, practice your difficult routines with a trainer, and then engage in healthy competition to optimize your performance. Keep in mind that not just any friend will do. It’s best to get a buddy whose skill level is similar to your own.
If you are eating good-quality foods in a well-balanced diet, then supplements aren’t necessary to achieve optimal performance. However, if you think you need to take supplements, make sure that you are well informed about the effectiveness and safety of the supplements you are taking or considering adding to your diet. Visit HPRC’s Dietary Supplements Classification System and the Natural Medicines Comprehensive Database to learn more about performance supplements. In addition, check out our introduction to Operation Supplement Safety (OPSS), the new Department of Defense educational campaign about to be launched to help determine the relative safety of a dietary supplement product.
If you have ever bought a pair of toning shoes, you probably noticed you haven’t developed a Kardashian-curved derrière or a Brook Burke body just from walking around in them. You’re not alone. Recent developments have brought toning shoes back into the spotlight for the media and scientific communities. An independent study by the American Council on Exercise found that these kinds of toning shoes do not increase muscle activation or caloric expenditure compared to regular athletic shoes. However, a positive outcome may be that these shoes have motivated people to get out and walk, a physical activity that has many health benefits—without special shoes! Caveat emptor!
Post-Traumatic Stress Disorder (PTSD) has been one of the military’s top priorities in the past few years, especially after reports of projected rates as high as 30% in veterans. However, a May 2012 Science article points to new findings that might indicate lower PTSD rates currently across all services—between 2.1 and 13.8%. Taking into consideration under-reporting due to stigma, the authors suggest these low rates might be due to the targeted attention that PTSD has received, along with interest in bolstering Warfighter resilience. The article cites the military’s adoption of resilience programs such as “Battlemind” as possible contributors to these low rates. The authors recommend more in-depth research to determine the effectiveness of such programs.