Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
Winter’s not over yet. The next month or more can bring anything from ice and sleet to “Snowmageddons” and polar vortexes. Winter weather can be dangerous for you, your family, and even your pets if you’re not prepared. In the event of an emergency you should know what to do to protect yourself and your loved ones. The National Center for Disaster Medicine and Public Health has compiled a list of resources that offer information, tips, and checklists for winter-weather emergencies and general cold-weather health. Stay warm, safe, and resilient!
Adjusting to life after an amputation often includes adjusting your eating habits. If your goals include improving your health, healing, and returning to your active lifestyle, then nutrition plays an important role in getting you there. Check out HPRC’s Performance Strategies for “Healthy eating for amputees,” which has tips on how to eat healthy and balanced after an amputation.
Think of a goal that you’ve been working for lately or that you’re about to go after. How about all those New Year’s resolutions? Do you know why you want it? In other words, what’s your motivation? Do you simply love what you’re doing, or is there a reward you are pursuing?
Being clear about what motivates you can help fuel your motivation with intention. For example, if you’re a runner, maybe you love the feeling of pushing yourself hard with training runs. On the other hand, maybe it’s the end result—the accomplishment—associated with completing another marathon that’s the fuel to keep you going or even push you to the next level.
There isn’t one right form of motivation, and your motivators might be a mix of little steps and big outcomes. Remember to enjoy the steps along the way; they can make the experience more enjoyable. But sometimes remembering your ultimate goal can help you persist on days when you’re just not feeling it.
Often when you’re pursuing a goal, you’re part of a larger community, and you may find that just being involved is motivation itself because of the people you meet, the places you see, or the experiences you have along the way! It’s true what they say: The journey matters.
Have you ever wondered how different people’s perceptions of the same thing can be so drastically different? Take exercise, for example. You know it’s good for you, and most people should be doing more of it. Yet when asked, some people will say they love to exercise, while others see it as an overwhelming and impossible task. Our perceptions say a lot about what we value, how we’re feeling, and what we desire, which in turn affects motivations, actions, and even physical performance.
You probably find that the goals that seem more in reach are more desirable (for example, money, food, or a finish line) than the ones that seem further away. For example, when you’re at the end of a race, and you can see the finish line in front of you, you’ll probably estimate that the finish line is closer to you than it really is. Whether or not the goal is actually closer, believing that it is triggers excitement and effort towards achieving these goals.
That’s all well and good if you’re already out running that race, but sometimes getting off the couch is the hardest thing to do when you’re out of shape. Runners who are less fit and less motivated estimate distance to a finish line as being farther than do runners who are fit and more highly motivated. So even if you want to get in shape, sometimes your poor fitness can affect your perception of being able to achieve your fitness goals.
While negative perceptions might make it harder to get in shape, this doesn’t mean you can’t get in shape just because you’re less fit. Keep your eye on the prize! Exercisers who focus on an end goal and ignore the distractions around them perceive their goal as being nearer and actually perform better; most importantly, they don’t consider the exercise as difficult.
So, if you see your goals as being closer to you in your mind, you will have something to look forward to. This “prize” could be anything. It could literally be the finish line; it could be the next milestone on your route, such as the building at the end of the block; or it could even be a post-race reward, such as a healthy post-workout smoothie. Remember, some goals are harder to achieve than others, but you can stay the course by imagining what is coming and keeping the self-talk positive. This will help keep your motivation high and the prize within reach.
To start 2015 off right, take a moment to focus on your peace of mind. A great way to do that is through mindfulness. Mindfulness can provide some amazing benefits, physically and mentally. Engaging in mindfulness can be done as easily as pausing, taking a deep breath, and bringing your attention inward for a moment. This is one of the first steps in mindfulness. Next, what is your body feeling? If there’s tension, see if you can you let it go, beginning with your forehead, then neck, shoulders, spine, and legs. Then check your posture. Take a minute to stand tall and grounded, with your feet planted firmly on the floor. Continue to focus on your breath, letting your exhales be longer than your inhales.
You can practice many variations of mindfulness, in many environments! For example:
- As you stand waiting in line somewhere, practice feeling rooted to the ground. Take a moment to imagine your legs are roots growing into the ground; lengthen your spine and breathe deeply.
- After pulling into a parking spot, or sitting on public transport, take a moment to check in with your body and take a breath deep into your lungs. Focus on experiencing just your breath and relaxing into the ease and tranquility of a peaceful moment.
- In the middle of your workday, set aside two minutes to close your eyes. Practice breathing in and out and just sitting in the moment.
- When you are around children who are overly excited and “bouncing off the walls,” think of it as the perfect opportunity to practice mindfulness. Just take a minute or two and focus on your breathing, again taking longer exhales than inhales. These few moments may just give you that extra patience and inner calm you need to be your best.
Mindfulness can be practiced any time: while you exercise, when you eat, when you are hanging out with loved ones/friends at the end of the day, and as you go to sleep. It can be as quick as a minute or two or a more dedicated practice that is 12–20 minutes long. Mindfulness is a total fitness skill! Make a resolution this New Year to spend a few moments every day practicing mindfulness.
Vitamin D is an integral part of your immune system, and not having enough could put you at higher risk of respiratory tract infections (RTIs) such as the flu and the common cold. Unfortunately, results are mixed when it comes to taking vitamin D supplements for the prevention and treatment of RTIs. People who are deficient in vitamin D may experience the most immune-protecting effects from vitamin D supplements, but the evidence is limited.
Even though vitamin D supplements may not stop a cold in its tracks, getting enough vitamin D does help optimize your immune system. For best results, strive to get the Recommended Dietary Allowance of vitamin D (600 IU) on a daily basis, not just when an illness is coming on. "Vitamin D, the sunshine vitamin," can be harder to obtain in winter, when it’s cold and cloudy and most people spend more time indoors, but you can get vitamin D from foods such as fatty fish and fortified milk, yogurt, and juice. Ask your doctor to test your vitamin D status before you take vitamin D supplements.
Some dietary supplement products contain illegal ingredients, but they still can be found in stores and on the Internet. One example of this is the presence of SARMs, or “selective androgen receptor modulators,” in products typically advertised to have effects similar to anabolic steroids. These ingredients, used in dietary supplements, are not legal and should be avoided.
Read the new Operation Supplement Safety (OPSS) FAQ about SARMs to learn more, including how to identify ingredient names for SARMs that may appear on dietary supplement labels. And remember: FDA does not approve dietary supplements prior to marketing. For more information on FDA’s role with regard to dietary supplements, visit FDA Basics.
What do you value? It’s an important question to ask yourself—often.
When you figure out what matters most to you, it can help guide what you do, even when you’re at your lowest. Values help you make big things happen—and little things along the way too.
In identifying what you value, consider aspects of your life now or how you’d like it to be in terms of family, independence, adventure, stability, compassion, financial security, integrity, health, outdoors, and so on. Sometimes a key word or group of words says it all. Sometimes the essence is best expressed in a statement such as, “I am a healthy family man.”
Warfighters know the importance of values. Values are embedded in military life and center on excellence. The Warrior Ethos, for instance, helps Airmen reach and maintain an optimal state of readiness and survive the rigors of operational demands and life in the military.
When you know what you value, and you act in line with that, you experience a sense of clarity. When there’s a disconnect between what really matters to you and your behavior, however, you can either ignore it (through distractions such as drinking, drugs, video games, and reckless behaviors) or you can give yourself a gut-check and take action.
Try asking yourself these questions:
- What do I value most?
- Do I view each day as a chance to better myself and learn from my successes and failures?
- Do I pursue excellence (not perfection) but act with compassion towards myself and others?
- Do I maintain balance and perspective between work and the rest of my life?
- Do I respect other people in my day-to-day life?
- Are my actions in line with my values?
There is no one right set of values, and there is no one right set of answers to these questions. Whether you call it a “New Year’s resolution,” or use a different name, launch 2015 by giving yourself honest answers to these questions and staying on target with what really matters to you.
The smallest acts of kindness and caring can have powerful results for kids of all ages. With everyone so busy juggling multiple responsibilities—especially military families—it can sometimes feel as if there’s never enough time to have meaningful connections with children. But kids still need those moments. A meaningful connection can be a hug, a smile, a loving word, a compliment, or just giving them your undivided attention for a few minutes to listen to a story they are telling, to sing a song, or dance together. Feeling loved in these small moments stays with a child his or her entire life. This New Year, set an intention to make a meaningful connection with any child(ren) in your life regularly. And remember: Adults also benefit from heartfelt connections. Hug your loved ones today.
The holidays are often a flurry of festivities, a time when we interact with more people than usual while at the same time feeling more stressed than usual. When you feel stress, often one of the first outward signs is how you communicate with others. Watch for an edgy tone to your voice and notice if you stop using a lot of eye contact with people who are talking to you. You may even start forgetting what someone just said. These are common signs of stress. This holiday season, go back to the basics: When someone is talking to you, use eye contact; when someone asks you to do something, repeat it back (it’ll help you remember); and think about your tone of voice and body posture (think open and non-defensive). But if you do slip up from time to time, own up to it, ask for forgiveness, have a good laugh, and focus on moving forward and looking at the bright side.