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.
Helping your kids limit their screen time can be difficult, but it could be the key to keeping your kids healthy. The American Academy of Pediatrics recommends limiting the total amount of entertainment screen time to only 1–2 hours a day, with no screen time for kids under the age of two. Yet the average 8-year-old spends 8 hours a day in front of a screen, and teenagers can even exceed 11 hours a day. That’s a lot of sitting around! The more time kids sit in front of a screen, the less time they spend being active, and the more likely they are to become overweight.
Here are some tips to help reduce screen time and, in turn, promote fitness:
- Keep the TV and Internet-enabled devices out of bedrooms.
- Stay informed: Monitor what media your kids are using, such as websites or social media applications.
- Watch movies and shows with your children. As a bonus you can use the entertainment as a way of discussing important family values and finding out what they think about certain scenarios.
- Make a family home-use plan for your media. For example, set a mealtime and bedtime curfew for cell phones and other devices. Establish some reasonable but firm rules.
- Be a role model. Encourage and join your kids in different outdoor activities.
You can learn to use the same mental imagery skills that elite athletes use to achieve peak performance. Mental imagery is the practice of seeing (and feeling) in your mind’s eye how you want to perform a skill, as if you were actually doing it. It’s a popular sport psychology technique that service members can take advantage of. You can enhance your usual training to help maintain—or even surpass—your current skill level, even when you’re sidelined.
Some of the benefits of mental imagery include:
- Better decision-making
- Fewer errors
- Improved attention
- Increased confidence
- Reduced stress and anxiety
You can create imagery in your mind for just about any task, such as improving your running time or marksmanship. Good mental imagery uses all of the senses, but it often helps to listen to a scripted audio recording. Use HPRC’s Building an Imagery Script worksheet to guide you through the steps of creating your own imagery script.
Watching others can also help. In fact, being a spectator can boost learning even more than mental imagery by itself because you’re viewing what you’d like to accomplish rather than conjuring up images with your own mind. Both methods of learning are effective. Observing can be in person or by video, but you can also combine video/imagery approaches and potentially get even more bang for your buck.
With any of these approaches, it’s important to “feel” yourself executing the skill, even though you might be sitting or lying down. Of course, you don’t have to be sitting still to use mental imagery. Try using it in the setting where you’ll actually perform the skill. You can even incorporate it into existing training protocols.
Carbohydrates are essential fuel for muscles and provide a source of quick energy. But is it true that eating extra carbs before an athletic event or mission will improve your performance? Carbs becomes especially important when you put your body to test during athletic competitions and events. If your body’s available carbs run out, fatigue sets in and you can “hit the wall.” To avoid this, many athletes load up on extra carbs such as bread, pasta, and rice. Read more about the concept behind carb loading and how it can affect your performance.
Recovery Care Coordinators (RCC) help wounded, ill, and injured service members, their caregivers, and their families navigate the recovery, rehabilitation, and reintegration process. They help ensure a smooth transition from a recovery and rehabilitation setting back into the civilian community or, in some instances, back to military duty. An RCC is the first point of contact within each of the military services’ wounded warrior programs. RCCs are located at military treatment facilities and installations throughout the country and overseas. Referral to RCCs can come from the service member, a caregiver, a family member, medical personnel, or a wounded warrior program. For more information on the referral process (and for contact numbers), read this factsheet.
How do RCCs help support service members, their caregivers, and their families during what is often a difficult and stressful period in their lives? The RCC develops a comprehensive recovery plan (CRP) with the service member, caregivers, family members, and the recovery team to identify goals and resources needed to achieve those goals, such as assistive technology, education, employment, or housing.
The DoD Office of Warrior Care Policy is responsible for oversight, policy of the Recovery Coordination Program, and standardized training for all RCCs, but each military service branch implements its own Recovery Coordination Program in accordance with DoD policy. The terminology may differ with service (for example, advocate, care coalition, recovery care), but the mission and the standards are the same. Check out the following links for service-specific information:
The benefits of exercise in the postpartum period (six to eight weeks after delivery) include decreased physical, mental, and general fatigue, in addition to improved fitness and motivation. It may even reduce depression, as long as the exercise relieves stress rather than provokes it.
Some women who exercise during their pregnancy and immediately resume exercise after giving (vaginal) birth aren’t at risk for post-partum complications (such as excessive or prolonged bleeding, uterine inversion, or infection). However, most women don’t meet the recommendations for exercise during pregnancy, so when you do resume exercise, you should do so gradually.
You may be concerned that exercise could decrease your milk supply; however, exercising women who drink enough fluid (stay hydrated) and eat enough to meet their caloric needs continue to produce enough breast milk. Composition of breast milk remains the same with moderate exercise intensity, but vigorous exercise can cause lactic acid to appear in the milk, which could affect how well your baby accepts your milk. Consider nursing before participating in vigorous exercise.
Returning to physical activity after giving birth depends on the individual. Be sure to discuss your exercise habits and plans with your doctor before resuming your regular workout routine. Visit this web page from The American Congress of Obstetricians and Gynecologists to learn more about exercise in the postpartum period. Stay healthy for you and your baby!
Getting the right nutrients at the right time can give you the edge you need when it comes to performance. Are you drinking the right kind of beverage to keep you hydrated? Do you know what to eat after a workout to optimize your recovery? Find answers to these questions and more in HPRC’s FAQS: Fueling for Performance.
And while you’re there, be sure to check out our other Nutrition FAQs for more answers to common questions we’ve received about nutrition.
Caring for elderly parents, even in the best of situations, can be difficult, especially if you’re a military service member. Trying to make long-term care and emergency decisions for elderly parents while you carry a lot of responsibility at work can cause a lot of worry. And if you’re deployed overseas, it’s even more difficult to monitor your parents’ well-being. As they age, your parents may need help with daily activities such as home maintenance, personal hygiene, and meals. And if a medical emergency occurs without a contingency plan in place, it adds to your burden of guilt and anxiety over what could happen in the your absence.
As your parents age, your worry grows, especially if they have had any prior illnesses. But you are likely to worry less if you have other siblings and you have a solid parent-care plan in place.
Here are some preemptive steps that you can take to make sure your parents are well cared for, even if you’re on different continents:
- Find out what community and government resources there are for information and support services in your parents’ neighborhood.
- Ask siblings, extended family members, neighbors, and friends to help with your parent-care responsibilities.
- Schedule regular phone calls or Skype chats for updates on your parents’ well-being and health.
- Develop a care plan together with your parents before a medical emergency occurs.
With so many people counting on you, it’s important to be organized, mentally solid, and in control of every situation no matter what happens. Strategic planning and communication can make all the difference in caring for your elderly parents from afar and maintaining your own performance as you cope with these additional stress loads. For more information on caregiver support and eldercare, please visit the National Resource Directory.
Stimulants can be dangerous to your health, especially in large quantities, but they’re what give energy drinks their “punch.” You may already know caffeine is a major stimulant found in energy drinks. But do you know that energy drinks often contain other stimulants? These can include “hidden sources” of caffeine (such as guarana, green coffee bean, green tea, and yerba mate), yohimbe, and synephrine (bitter orange).
Many energy drinks, however, aren’t labeled with the amounts of caffeine or other stimulants in them. Some or all of these ingredients are often part of “proprietary blends,” so it’s impossible to determine from the label the exact amount of each ingredient you would be taking. Furthermore, energy drinks might be mislabeled or marketed as sports drinks, causing even more confusion.
Remember, stimulants come in many different forms, so Operation Supplement Safety (OPSS) put together a list of stimulants found in dietary supplements to help you identify these potentially harmful ingredients. And to help you understand what’s in your energy drink, check out the OPSS infosheet on energy drink labels, which includes helpful notes about ingredients.
Mindfulness can help you feel better equipped to handle difficult emotions. It’s a process geared to help you tune in to emotional experiences rather than try to escape from them. It’s easy to be overcome by depression, anxiety, PTSD, addiction, or other mental health problems. And you can make it worse by trying to forget the cause. For example, a service member afflicted with PTSD desperately wants to avoid experiencing certain traumatic events. Ironically, the actual effort to forget can cause him to relive difficult events through dreams, flashbacks, or memories. To illustrate this idea, right now, try NOT to think of weapons. You probably thought about them that much more. Read more here.
Too much sitting during the day is linked to multiple illnesses, including heart disease, diabetes, and even some cancers. And sitting has become an all-too-common activity in the modern workplace. One remedy to the problem is the use of standing desks. However, even standing isn’t enough to keep you at your healthiest. Another important weapon against sitting disease is movement. By adding just 2 minutes of walking every hour, you can increase blood flow to your heart and other muscles. These short bursts of movement “wake the body up” and keep important systems working. If it helps, set a timer on your phone or computer to remind you to walk around at least once every hour. This doesn’t replace the recommendations for getting regular exercise, but it will help keep you active and healthy! Get moving!