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.
Olive oil is known for its flavor, versatility, and health-promoting qualities. Nutrition experts think olive oil may be partly responsible for the many health benefits associated with the “Mediterranean diet,” an eating pattern that emphasizes fruits, vegetables, whole grains, beans, nuts, and “healthy” fats. Olive oil is a monounsaturated fat—one of the healthy fats. It contains vitamins A, E, and K, plus many other beneficial compounds that might reduce your risk of heart disease.
Heating olive oil or holding it at high temperatures for long periods of time can reduce its beneficial qualities. If you use olive oil for deep-frying, it should be discarded after one or two uses.
Interestingly, olives can “pick up” airborne toxins present in smoke from fires, car exhaust, and other pollutants. So it might be a good idea to choose olive oils produced from olives grown in areas where air quality is good most of the growing season. This is likely true for all edible oils.
Olive oil can be used in countless ways: Drizzle on pasta or bread, brush lightly on meats or fish, coat vegetables for roasting, or use nearly any way that butter or other fats can be used—even baking! Of course, as with all fats, be sure to use olive oil in moderation to avoid gaining weight.
Having a resilient family isn’t something that just happens—it takes some effort. You can develop and improve your family’s resiliency by honing the skills you already have and developing new ones as needed. To give you a jump start, try doing 30 days of activities that will improve your relationships. The Families Overcoming Under Stress (FOCUS) resiliency program created a calendar of events you can do with your children that covers an entire month. Each activity teaches a skill that will strengthen your family over time. They highlight activities such as family fun nights and family meetings and teach skills such as deep breathing, goal setting, communication, and self-care. They also have many activities specifically for military families and children.
To learn other family-strengthening skills and activities, check out HPRC’s Rock Solid Families section.
- Stop what you are doing
- Take a few deep breaths and focus on the experience of breathing
- Observe your thoughts, feelings, and actions
- Proceed with new awareness
Like Warfighters, judges make very important decisions that affect peoples’ lives, but judges also are not immune to impacts of stress. Like everyone else under stress, they can thoughtlessly make quick decisions based on “rules of thumb,” but because we are human biases creep in, sometimes leading to bad decisions.
So, the STOP technique can be important too for Warfighters, spouses, parents, or anyone else looking to make good decisions when it matters. STOP-ping allows you to monitor and adjust your current stress in order to make good decisions.
If you’ve ever had a back injury, you know that the recovery process can take weeks, months, or even years—this is referred to as a chronic condition. Preventing injuries to the back can save you from going down this long road to recovery. Check out our new article on back injuries that includes tips on lifting heavy objects, strengthening the muscles of the back, and maintaining adequate flexibility in the muscles, tendons, and ligaments.
The Defense Health Agency and Uniformed Services University are co-hosting a “Women in Combat Symposium” at the Defense Health Headquarters (DHHQ) in Falls Church, Virginia, April 29–May 1. Experts from various Department of Defense organizations and branches will present research and hold panel discussions on the physical, psychological, and social aspects of performance, leadership, health, and well-being.
The event is only open to federal employees, federal contractors, and active-duty military supporting this work. Participants also have the option to attend the event online in a virtual environment.
Max.gov is the online platform for the symposium. Whether attending in person or virtually, all participants must first register with max.gov and then join the WIC group to be able to register for the event. Select the “registration” tab on the “Women in Combat Symposium” page on max.gov.
Think of stress as a balance scale. All the situations you find stressful are heaped up on one side. How you deal with them is on the other side. The trick is learning to balance the two sides (or even better, having your coping resources outweigh the causes of your stress).
Everyone feels overloaded at times, when stress seems too much to handle. This can be compounded with multiple family demands—from finances, children’s needs, managing work and family demands, and fostering your relationships. Here are two suggestions to help you find balance:
- Find out what practical needs are causing your stress and come up with possible ways to address them using HPRC's problem-solving tips. For example, you know that you need seven to eight hours of sleep a night, but you and your partner seem to manage only five hours or so. So discuss possible solutions with your partner. For example, set a bedtime and stick to it no matter what chores aren’t done; put the kids to bed at an earlier time; create a wind-down routine 30 minutes before bedtime in order to get that eight hours—and stick to it! Then pick one of these possible solutions, try it out for a week, and then re-assess. If it doesn’t work, pick another; or if it does work, maybe tweak it a little to make it even better.
- Once you have plans to deal with the sources of your stress, then you can focus on managing your stressful feelings. There’s no need to continue feeling stressed out while you put your plan into action. Try some of the “behavioral strategies” in HPRC’s Managing Emotions that you can do anywhere with minimum fuss, such as deep breathing, progressive muscle relaxation, or other relaxation strategies. You can even teach them your children and do them together as a family. Learn how in “Calming & Grounding Activities” from the FOCUS Family Resiliency Training Manual, which describes several shared activities.
And check out HPRC’s Mind-Body Skills section for resources that are geared more for you as an individual.
Wheat products such as bread and pasta are mainstays of our diets. However, some people are sensitive to gluten, a blend of two proteins found in wheat and other grains such as rye and barley. Three distinct conditions caused by gluten sensitivities have been identified: wheat allergy, celiac disease, and non-celiac gluten sensitivity.
Wheat allergy is more common in children than adults, and many children outgrow the condition. Symptoms include hives, itchy throat or eyes, and difficulty breathing. Wheat allergy can be life threatening and requires immediate medical attention—an especially serious consideration for Warfighters in the field.
Celiac disease is an autoimmune disorder that affects the small intestine. When a person with celiac disease eats foods containing gluten, his/her immune system attacks the small intestine, impairing the way the body digests food. Symptoms include bloating, gas, diarrhea, abdominal pain, lactose intolerance, and anemia. If not treated, celiac disease can cause neurological disorders, osteoporosis, and other autoimmune disorders such as type 1 diabetes. About three million people in the U.S. have celiac disease.
In non-celiac gluten sensitivity, or NCGS, a person is sensitive to gluten but—as the name suggests—does not have celiac disease. Symptoms include diarrhea or abdominal pain and vague, non-intestinal symptoms such as bone or joint pain, leg numbness, or skin rashes, making diagnosis difficult. About 18 million people in the U.S. have NCGS.
The only way to treat gluten sensitivities is to adhere to a strict gluten-free diet. Things to avoid include:
- Wheat, rye, and barley
- Flours made from wheat: self-rising flour, graham flour, cake flour, pastry flour
- Oats, unless certified gluten-free
- Communion wafers and matzo
- Soy sauce
Even if a product label says it is “wheat free” it might contain rye or barley. FDA has established guidelines for labeling gluten-free foods.
Gluten-free foods can become “contaminated” with gluten in home kitchens, so be sure to use clean tools for preparing and serving gluten-free foods, and designate appliances, such as a toaster, for use with gluten-free products only.
Many people with gluten sensitivities are deficient in calcium, folate, iron, and certain B vitamins. They should have their vitamin and mineral status monitored by a doctor.
Although following a gluten-free diet can be challenging at first, with a little practice it can become second nature. There are many gluten-free products on the market and many bakeries now offer gluten free selections. People who follow the diet typically experience significant improvements in their health and quality of life that make the effort worth the challenges. You can learn more about celiac disease and gluten-free diets from the Academy of Nutrition and Dietetics.
Military Sexual Trauma (MST) is a serious issue. Afterdeployment.org describes MST as “among the most serious violations a person can experience.” Both men and women can experience MST, which can include sexual harassment and/or sexual assault.
Sexual harassment refers to unwelcome and/or threatening verbal or physical behavior of a sexual nature.
Sexual assault is any kind of sexual behavior without consent.
Survivors of MST experience a variety of symptoms ranging from relationship problems, intense emotions, feelings of numbness, memory problems, sleep issues, and more. See this factsheet from Veterans Affairs for more information on symptoms.
MST can impact your mental and physical health not only at the time but even years later. It’s important to know that you can recover from this traumatic experience, but seeking professional help is essential for recovery. If you or someone you know has recently experienced a sexual assault, the MST resources at afterdeployment.org can help. Active-duty Warfighters can get help at the Department of Defense’s Safe Helpline, which provides a wide variety of support for sexual assault, from basic information to their telephone helpline. Veterans who have experienced MST can locate help at their local VA Facility Locator and/or call the VA Information hotline at 1-800-827-1000. To hear about other veterans’ experiences with MST and locate more vet-centric information, check out the VA’s website on MST.
In addition, afterdeployment.org provides MST factsheets with more information and resources, including sexual assault and harassment, emotional recovery, and reporting and legal issues. Finally, for information about reporting and what the Department of Defense is doing to help MST, check out their Annual Report on Sexual Assault in the Military (see the 2013 report here).
Your knees are major weight-bearing joints and require some ongoing care to keep them functioning well, regardless of your MOS or sport activities. A new HPRC article on knee injuries provides information on knee-injury prevention. We focused on the anterior cruciate ligament (ACL) because this injury is quite common in the military and can put a soldier on profile for six months or even more. ACL injuries typically require surgery, so it’s an injury you want to avoid, if possible. Scientists and researchers have discovered some specific information that can be useful to decrease your risk of ACL injuries.
If there’s one constant in the military lifestyle it’s change. You could be engaged in a high-intensity ops tempo one day, and then find yourself at a desk job the next day (and vice versa). Similarly, you could be training for a triathlon, and then suddenly recovering from an injury. When your circumstances change, your calorie needs change too.
The Go for Green® plan is based on a Warfighter consuming 2,500 calories per day. Your needs might be different depending on a number of factors such as your age, sex, and level of activity. Go for Green® can help you choose appropriate foods for your calorie needs. But first, find out how many calories you need each day with this handy (downloadable, Excel) calculator from HPRC.
If your needs are greater than 2,500 calories per day—perhaps your job or workout regimen is very physically demanding—eating a few “yellow” foods (especially from the protein, fruit, and starchy food categories) and one or two “red” foods each day is appropriate for you. “Yellow” and “red” foods help boost the calorie content of your meals and restore your body’s carbohydrate and fat stores—essential fuels for Warfighters with high-calorie needs.
If your needs are less than 2,500 calories per day—maybe because you sit at a desk all day or you’re nursing an injury—it’s important to remember that reduced physical activity means reduced calorie needs. Steer clear of “red” foods and keep “yellow” ones to a minimum. Aim for plenty of “green” foods to help you heal and enhance mental and physical performance, and be sure to watch your portions to avoid unwanted weight gain.
And remember, “Green” foods are always a good choice for optimal performance, whatever your circumstances or calorie needs! For more information, visit the Warfighter section of the Go for Green® website and click on the “Personalizing G4G” tab.