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.
Cannabidiol (CBD) is a major chemical found in marijuana that may have beneficial effects on certain health conditions, but it’s still being tested as a new drug. However, FDA recently announced that products containing CBD cannot be sold as dietary supplements.
Read the Operation Supplement Safety (OPSS) FAQ for more information, which also includes a link to the OPSS FAQ on hemp. While you’re there, check out our other OPSS FAQs. Still can’t find the answer you’re looking for? Use our “Ask the Expert” button located on the OPSS home page.
Trust is an important part of relationships. It allows you to feel secure, depend on others, and take important risks with co-workers, family, and other important people. Whether as a team member or a partner, trust positively impacts commitment. Trust also tends to happen in two directions: You trust others and they trust you. You can’t force trust, but there are some concrete steps you can take to foster trust—to help you feel more trusting of others and to help others trust you more. It’s especially helpful to focus on what’s in your control, that is, on what you can do. Read more here.
Pain can take a toll on you physically and emotionally, but there are some steps you can take to cope with it. First, know if your pain is “acute” or “chronic.” Acute pain is temporary, often stemming from injuries that will heal completely. Chronic pain is ongoing, lasting for more than 3 months. It’s hard to know what to do about chronic pain. And it’s a big problem: At least 25% of people in the U.S. suffer from it.
If you have pain, it’s important to see a medical provider to rule out something life-threatening. However, most injuries heal physically as much as possible after 3–6 months, so residual pain has more to do with complex mind-body processes than a clear-cut physical problem. Learn more about a 5-step structured approach you can use to tackle chronic pain from the video below developed by the DoD/VA Joint Pain Education Project and the Defense and Veterans Center for Integrative Pain Management.
DMAA has been illegal as a dietary supplement ingredient for more than 2 years, but products containing this substance continue to be available. Many are still being produced (or produced again), and some are even new. That means it’s very important to read dietary supplement product labels carefully to make sure yours doesn’t contain this potentially dangerous ingredient. Not only could it be dangerous to your health, it could also be dangerous to your military career. DoD follows federal policy with regard to the use and possession of substances and products considered illegal.
Keep in mind, though, that pre-workout, weight loss, and other performance dietary supplements without DMAA also may not be safe for your health. In fact, FDA has already declared two DMAA “replacement” ingredients unsuitable for use in dietary supplements: DMBA and BMPEA. For more information, please visit these Operation Supplement Safety (OPSS) FAQs:
- Is DMBA the same thing as DMAA? Why were these products pulled from stores on military base?
- What is BMPEA and why has FDA issued a warning about it?
- Has DMAA been banned for use by military personnel?
And please visit the newest update of “Dietary Supplement Products Containing DMAA,” which lists DMAA-containing products past and present.
Whether you’re an endurance athlete, a strength athlete, or doing a bit of both to stay in fighting shape, the optimal amount of protein for your daily needs depends on your activity level and body weight. Regardless of the amounts, the best sources of protein are always whole foods such as meat, poultry, fish, dairy products, nuts/seeds, beans, and legumes.
Check out HPRC’s Protein Infosheet and protein calculator to determine the amounts that are right for you. Eating more protein than your body needs isn’t necessarily better. Going beyond these protein recommendations won’t provide any additional benefit to your performance.
When a wounded, ill or injured service member returns home, his or her life has significantly changed, and so have the lives of the caregivers and family. DoD recognizes the importance of the caregiver and family in the recovery process. However, caregiving can be stressful, and you run the risk of burnout when you focus solely on others without time to recharge. So it’s important to take time for yourself too. Read on to learn HPRC’s top tips for caregivers and families.
Poor oral health adversely affects readiness and could cost you your career, but it’s something you can prevent. Despite advances in dental care and hygiene, deployed service members are still at risk for trench mouth—technically referred to as “necrotizing periodontal disease,” or NPD—a condition that can lead to painful ulcers, spontaneous gum bleeding, and a foul taste in the mouth. A variety of factors can contribute to poor oral health, so we offer a few solutions. And remember to visit your dentist regularly when you can.
- Poor hygiene
- When deployed, you may have little time for oral hygiene, making you fall out of your normal routine of brushing and flossing.
- Solution: Pack a few travel-size tubes of toothpaste, dental floss, and a travel toothbrush in your kit, and establish a routine as quickly as possible.
- Tobacco use
- Using tobacco products can lead to gum disease by reducing blood flow to your gums, which can lead to tooth loss and mouth infections.
- Solution: It’s never too late to quit. Check out these great tips to become tobacco-free.
- Poor nutrition
- Eating right can be challenging in the field. But not eating enough food or the right foods can cause vitamin and mineral deficiencies that reduce your ability to fight oral infections.
- Solution: Although MREs can’t replicate the tastes of a home cooked meal, they’re nutritionally balanced to prevent vitamin and mineral deficiencies. Eat a variety of MREs and eat as many of the components as you can to make sure you get all the nutrients they provide
- Too much stress can adversely affect many aspects of performance and overall health, including dental health. Stress can cause dry mouth and sore, inflamed gums.
- Solution: Start learning how to reduce stress with the ideas in this article from HPRC.
Roughly one in 3 children in the U.S. is overweight or obese, but you can do something about it. Obese children are more likely to be obese as adults and at risk for diabetes and other health conditions, so it’s important to act early. September is Childhood Obesity Month, so there’s no better time to start.
Let’s Go! is a childhood obesity prevention program to help kids eat better, be more physically active, and live healthier lives. Just remember their “5-2-1-0” countdown message:
5 – Get your kids to eat at least 5 fruits and vegetables every day. Make it fun with kid-friendly recipes. Let your kids choose fruits and veggies at the store that they want to try, help prepare meals and snacks in the kitchen, or even plant a vegetable garden together.
2 – Cut down kids’ screen time to 2 hours or less a day. (No screen time for those under 2.) Get them to try other ways to be entertained, such as playing a game or going on a scavenger hunt. These types of activities will get your kids’ bodies and minds working.
1 – Kids need at least one hour of moderate to vigorous physical activity every day. Sound like a lot? Just think of it as playing instead of exercise! Make it a family affair. Go to the playground, play a sport, or simply go for a walk around the neighborhood together.
0 – Zero sugar-sweetened sodas, sports drinks, and fruit drinks. Instead, have your kids drink water and fat-free or one-percent milk. If your kids aren’t fans of plain water, add a little pizazz with some sliced berries, citrus fruits, melons, or kiwis. And they can eat the fruit when they’re finished drinking!
For more information, tips, and resources, please visit Let’s Go!
It’s cause for concern: Approximately 30% of teens consume energy drinks on a regular basis. Energy drinks provide no nutritional benefit and can actually pose health risks to adolescents, including increased heart rate, high blood pressure, anxiety, digestive problems, sleep disturbances, dehydration, and even death. Teens who consume energy drinks are also more likely to engage in unhealthy behaviors such as drinking more sugar-sweetened beverages, smoking cigarettes, and using drugs and alcohol.
Many of the negative effects associated with energy drinks are due to the large amounts of stimulants in these beverages. Their caffeine content can range from 50 to more than 500 mg per can or bottle. The American Academy of Pediatrics recommends that children and teens:
- consume no more than 100 mg of caffeine per day (equal to about 2 cans of caffeine-containing soda or one 8 oz. cup of coffee) and
- avoid energy drinks altogether.
However, the amount of caffeine teens consume from energy drinks is trending upwards, in part due to heavy marketing with celebrity athletes. Be sure to talk to your teens about the potential problems associated with energy drinks, and make sure they don’t confuse them with sports drinks.
Tattoos are a point of pride with many—civilians and service members alike—but the military has specific guidelines on this form of body art. The following general guidelines apply:
- Tattoos or brandings that might be considered gang-related, extremist, sexist (including nudity), racist, or supremacist are not allowed.
- Tattoos may not appear to endorse the use of illegal drugs.
- Other obscene, offensive, or discriminatory tattoos are also not tolerated.
- Tattoos cannot show above the neck, that is, on the head, neck, or face.
Other regulations vary by branch and are usually more restrictive. For example, in the Army, soldiers may have one ring tattoo on each hand, but no other tattoos on the wrists or hands. The Air Force limits tattoos to less than 25% of the body visible when in uniform. In the Navy, only tattoos that endorse good order, discipline, and morale are allowed, and they may not be larger than the wearer’s hand with fingers extended. Marine Corps regulations are complex and include “grandfathering in” of some tattoos obtained prior to enlisting; see USMC’s “Are you grandfathered?” poster. The Coast Guard has similar limitations, with more details on permitted body art in the U.S. Coast Guard’s Uniform Regulations. Please visit these links for details for your service branch.
And buyer beware! The U.S. government does not regulate tattoo inks. More than 10% of tattooed people recently surveyed reported unwanted side effects such as pain, itching, infections requiring antibiotics, and scabbing. A significant number of these involved red and black inks. Given these possible drawbacks, choose your tattoo parlor carefully. These FDA tips can put you on the right path:
- Use a hygienic tattoo parlor.
- Avoid do-it-yourself tattoo inking and removal methods.
- Consult a healthcare provider about tattoo removal or any complications arising from body art.