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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.

Go Red for Women

Friday, February 6th, is Go Red for Women day. Wear your best red to support women and the prevention of heart disease.

Heart disease is the #1 cause of death among women (and men) in the United States; deadlier than any form of cancer. Risk factors for heart disease include high blood pressure, high cholesterol, diabetes, overweight/obesity, family history, and smoking.

So what can you do to protect yourself and the women in your life? First, know your risk factors. There are some things that you can’t change, such as your family history and your age. However, you can reduce your risk through lifestyle changes.

Regular exercise can help you manage many risk factors such as weight, blood pressure, and cholesterol. By now, you have probably forgotten about your New Year’s fitness resolutions! Get back on track: Commit to at least 30 minutes of moderate to vigorous activity at least four days of the week and stand up for your health.

Also remember to make healthy food choices and manage your stress. Reboot those fitness resolutions to stay ready, resilient, and healthy. And don’t forget to Go Red!

Eat smart for a healthy heart

HPRC Fitness Arena: Nutrition, Total Force Fitness
February is American Heart Month. Show your heart some love, and follow these tips for heart health.

Heart disease is the leading cause of death in the United States for both men and women. But making positive lifestyle choices, especially when it comes to food, can help keep your heart strong and healthy. Keep the following tips in mind whenever you eat out or cook at home:

  • Eat more fiber. Fiber from fruits, vegetables, whole grains, beans, and legumes can help lower your cholesterol and reduce your risk for heart disease. High-fiber foods also contain minerals that help manage your blood pressure.
  • Choose your fats wisely. Liquid fats such as olive oil and canola oil are considered “heart healthy” fats, whereas solid fats such as butter and animal fat contribute to clogged arteries. Another fat that is good for your heart is omega-3 fatty acid, which is found in salmon and walnuts.
  • Monitor your sodium intake. Diets high in sodium put you at risk for high blood pressure, stroke, and heart attack. Instead of using salt, try spices and herbs to season your food. Salt isn’t the only source of sodium though. Other foods high in sodium include canned soups and sauces, fast food, restaurant food, and deli meats.

A healthy eating plan is just one factor in reducing your risk for heart disease. For information on other ways to improve your heart health, visit healthfinder.gov.

Just beet it!

HPRC Fitness Arena: Nutrition, Total Force Fitness
Never liked beets as a kid? Well, here’s a good reason to put them back on your plate.

Beets are often overlooked in the produce aisle, but they have been gaining popularity for their potential cardiovascular health and performance benefits. This is because beets contain a high amount of nitrate, which improves blood flow to your heart and muscles. While the performance-enhancing benefits of nitrates from beets have yet to be fully established, there are many other reasons to include beets in your lunch or dinner menu. Beets are a great source of fiber, antioxidants, potassium, magnesium, folic acid, and vitamin C—all important nutrients to keep you at the top of your game.

If beets aren’t your favorite food, there are plenty of other nitrate-rich (and nutrient-rich) vegetables, including arugula, rhubarb, lettuce, celery, radishes, and spinach. Try eating roasted beets or a salad with dark-green, leafy vegetables two to three hours before your next workout. Keep in mind that eating a variety of high-quality foods is key to optimal performance, so for more information on proper fueling, see HPRC’s “An Athlete’s Guide to Everyday Nutrient Timing.”

Truth in advertising?

Does your dietary supplement’s advertising promise more than the product can actually deliver?

HPRC has often posted information about the U.S. Food and Drug Administration (FDA) and safety surrounding the topic of dietary supplements. But there’s another Federal agency watchdogging the supplements industry: the Federal Trade Commission (FTC). One of the primary missions of FTC is to protect consumers from unfair or deceptive business practices. That includes misleading or false advertising and claims. FTC advertising law states that all claims by dietary supplement manufacturers and distributors must be substantiated before they are made. So far in 2014 alone, FTC has issued press releases regarding unsatisfactory practices by dietary supplement companies. Most recently, one marketer admitted to wrongfully marketing weight-loss benefits of green coffee beans through appearances on television talk shows. Please see the FTC press release for more information.

Just as FDA has a reporting system for adverse effects associated with dietary supplements, FTC has a consumer complaint process that you can use. For this and other consumer information related to dietary supplements, visit this FTC web page.


Use your mind to strengthen both brain and body

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Imagining how it feels to move can help you keep stronger brain connections and stronger muscles to recover faster from injury.

If you’ve ever worn a cast, you know that the muscles in that area are weak when your cast comes off. Or maybe you’ve experienced this feeling after being bedridden with other injuries. Muscles lose strength from not being used, but there’s more to it than that: Your brain also “forgets” how to send the signals needed to move parts of your body.

Mental imagery helps your brain “remember” how to move your body. When you use imagery that focuses on the physical (not just visual) sensations associated with moving specific muscles, your brain sends the same kinds of signals actually used to move those muscles. Doing imagery while you’re injured may reduce strength loss.

Does this mean that if your elbow is in a cast, or if you simply prefer couch time to working out, you can get bigger biceps just by thinking about doing curls? No, but it does mean that during any stage of recovery from an injury, even before you are able to move, you can play an active role in making rehab go more smoothly. And it reinforces what earlier research tells us: Mental imagery can augment physical practice, helping your body to learn physical skills.

Make no bones about it: Get enough magnesium!

HPRC Fitness Arena: Nutrition, Total Force Fitness
Magnesium is important for healthy bones. Are you getting enough? Read more to find out how to get magnesium from food.

You may know that calcium and vitamin D are important for healthy bones, but do you know that magnesium plays an important role too? People who eat enough magnesium in their diet tend to have higher bone mineral density (a measure of bone strength) than those who do not. Not getting enough magnesium can put you at risk for osteoporosis (weak, fragile bones).

So make sure you get at least the Recommended Dietary Allowance (RDA) for magnesium, which is 400–420 mg for men and 310–320 mg for women. According to the Institute of Medicine’s Committee on Military Nutrition Research, only 30% of military personnel meet or exceed the recommendations. However, this doesn’t mean you need to start taking magnesium supplements. You can easily get enough magnesium from eating a variety of magnesium-rich foods in each food group:

  • Vegetables—dark green, leafy vegetables such as spinach
  • Fruits—bananas, avocados
  • Protein—beans, legumes, nuts, and seeds, as well as fish and seafood
  • Grains—fortified cereals and whole-grain bread, rice, and pasta
  • Dairy—milk, yogurt, and soymilk

As an added benefit, many of these foods are also rich in other nutrients, such as calcium, that help keep your bones strong. For additional information, see the Magnesium Fact Sheet from the Office of Dietary Supplements. And for information on other nutrients related to bone health, see HPRC’s Eating for healthy joints and bones.

Don’t let good times turn deadly

Alcohol poisoning is serious. Learn the warning signs.

Drinking a lot of alcohol in a short amount of time—“binge drinking”—can lead to alcohol poisoning. It’s very serious and can even be deadly. Binge drinking involves more than four drinks for women and more than five for men over a relatively short period. The Centers for Disease Control (CDC) reports that an average of six people die from alcohol poisoning every day, with the majority being men between 35 and 64 years of age. Life-threatening signs of alcohol poisoning include seizures, not being able to wake up, fewer than eight breaths per minute, 10 seconds or more between breaths, and low body temperature. If you’re with someone who shows any of these signs, seek help immediately. That Guy, an alcohol education campaign from the Department of Defense, recommends that if you’re ever worried about someone’s alcohol intake, never let them “sleep it off.” To learn more, visit this web page from CDC on “Alcohol Poisoning Deaths.” Not sure how much is too much? Read HPRC’s article, Had enough to drink?”

Weight-loss promises

FDA warns against weight-loss products that don’t live up to their claims.

With New Year’s resolutions upon us, weight loss is often at the top of the list for many. However, before you consider a dietary supplement to help your weight-loss goals, be aware of the Food and Drug Administration (FDA) warnings that these products don’t live up to their claims. Even worse, some can result in serious harm.

Many dietary supplement products marketed for weight loss have been found to contain hidden prescription drugs or compounds that have not been adequately studied in humans. FDA continues to identify “tainted” products and warns consumers to stay away from these tainted products. You can read more about this in FDA’s consumer-health article Beware of Products Promising Miracle Weight Loss and watch their video. Also, be sure to check out the Operation Supplement Safety (OPSS) FAQs about Weight Loss for additional information on weight loss and dietary supplements.

Does “helicopter parenting” work?

Parents sometimes hover (often called “helicopter” parenting) when their child heads to college, but is this helpful? Learn tips for providing your young adults the best kind of support.

As your children head to college, it’s hard to know how much to let go and still support them as they tackle new challenges. It’s a major milestone for both kids and parents, and the milestone is especially relevant for Department of Defense parents (80% of whose children go to college, compared to 66% of graduating high school students in the U.S. with non-DoD parents).

During this transition, “helicopter parents” (so-called because they hover) frequently text or call, continue to make decisions for their children, and directly intervene when problems arise between their kids and other people. It makes sense to let go and give your children “space” as they transition into adulthood. After all, how else is your emerging adult supposed to learn self-reliance and financial independence? But protective parenting instincts can overcome what might otherwise make sense.

Helicopter parenting can essentially be an overdose of previously good instincts. To your kids, it can feel as though you’re trying to control how they act or feel. Even though you have good intentions, your behavior may feel intrusive to them, and it might not be obvious that “solving” your kids’ interpersonal, school, or work crises actually causes problems. In fact, helicopter parenting usually leads kids to feel less engaged with college, more anxious and depressed, and less pro-active.

Here are some tips for less-direct ways to help that also keep you grounded instead of “flying away” as a helicopter parent:

  • Resist the urge to make decisions for your kid. Instead, ask open-ended questions to get him or her thinking.
  • Ask your kid to set his/her own boundaries for how much he or she wants you to intrude (such as how often to text or call), and accept them!
  • Encourage your kid to have direct conversations with other important people such as professors.
  • Give tips on how to do things such as grocery shopping (rather than just doing it yourself).
  • Avoid tracking grades; encourage your kid to set his or her own goals and sub-goals.

If you are a helicopter parent, you don’t have to change radically overnight. But make sure you talk to your kids about the changes you’re planning, and then gradually make them happen. Give your kids more power and autonomy, such that you become a trusted advisor rather than a dictator. The milestone of college isn’t a time for parents to withdraw completely, but it is a time to trust that some of what you taught your children actually sunk in.

Safe return to duty after a head injury

Filed under: Concussion, Injuries, TBI
Mild traumatic brain injuries (concussions) are very common in the military. Learn how you and your doctor can get you safely back to duty.

Returning to duty after a mild traumatic brain injury (mTBI; also referred to as acute concussion) requires a special recovery process. Until now, procedures used by military healthcare professionals were largely based on sports-related mTBI practices, which are not always appropriate for returning Warfighters to military activities and demands. Medical and military experts worked together to develop new recommendations for returning service members to military activity after mild traumatic brain injury. The six-step process includes progressing from rest through light to moderate activity and exercise and eventually to unrestricted activity. Patients cannot progress until they are symptom free at any given stage in the process. Almost 84% of military brain injuries in 2014 were from mTBI/concussions. Some of the most common causes of concussions occur in non-deployed setting. While not all mTBI/concussions are preventable, there are things that you can do to reduce your risk in your day-to-day life:

  • Always wear a seat belt when driving or riding in a vehicle.
  • Wear a helmet when suitable (for example, on a bicycle or motorcycle).
  • Create safe living spaces to reduce falls. Remove or secure potentially hazardous items from floors and overhead.
  • Be aware of your surroundings. Try these Mind Tactics Performance Strategies to improve your ability to control your attention.
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