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.
We know about colas, coffee, tea, and chocolate, but caffeine can also be found in some over-the-counter drugs and herbal dietary supplement products. Energy drinks contain caffeine, and some also contain guarana, a plant with high amounts of caffeine. Yerba mate, green tea extract, and kola nuts are also sources of caffeine, and can be found in weight-loss and performance-enhancing dietary supplements. Be sure to read labels for hidden sources of caffeine.
A recent study by The Journal of Consumer Research looked at the impact of changing the name of a food and how it affects the food choices made by dieters and non-dieters alike. Calling potato chips “veggie chips” and a milk shake a “fruit smoothie” can lead people to make unhealthy food choices. Read more about the study in the article “Many Dieters Eating Wrong Food Due to Misleading Labeling.”
The American College of Sports Medicine and the American Heart Association recommend doing moderate-intensity cardiovascular exercise for 30 minutes a day, five days a week (for details of these guidelines, click here). However, elite athletes and tactical Warfighters need to train more to achieve higher levels of fitness—see the Navy Seal Fitness Guide and the Building the Soldier Athlete Manual for more information.
A recent study examined eight different strategies for processing emotions and how they are linked to positive emotions and life satisfaction. The HPRC will describe two of these a week for the next four weeks. Although research has focused on the impact of these strategies on individual outcomes such as positive emotions and happiness, they also seem to be strategies that could be used with family relationships, friends, and comrades to promote positive and happy individuals and interactions. Additionally, parents as well as leaders could help foster positive strategies (called “savoring”) to help their children or their units decrease their use of negative (or “dampening”) strategies.
Savoring (Positive) Strategy #1: “Behavioral Display”
A “behavioral display” is a savoring strategy when an individual expresses positive emotions through non-verbal behavior. For example, when a child gets an “A” on a test, he or she has a huge smile, exhibits overall happy body language, and in essence seems to exude happiness. This expression of positive emotion appears to be contagious (in a good way) in relationships.
Dampening (Negative) Strategy # 2: “Suppression”
“Suppression” is a strategy whereby individuals hide their positive emotions for a variety of reasons (possibly shyness, modesty, or fear). Individuals who push down their positive emotions tend to report less life satisfaction and lower psychological well-being.
So the next time something positive happens to you, allow yourself a behavioral display of emotion and see if it makes others around you happier too. Likewise, next time something positive happens and you don’t show a positive reaction, compare and see how it impacts your emotions, well-being, and overall happiness.
Next week, we’ll discuss two more strategies—one positive and one negative—that you can try out.
True total force fitness and overall well-being are crucial to Warfighter readiness and success, and awareness of this is now spreading like wildfire. Admiral Mullen’s Total Force Fitness Initiatives center on the importance of mind, body, family, and environment for overall Warfighter resilience.
There are numerous programs within the military designed to support and enhance Warfighter resilience – some unit specific and some branch or joint-service specific. The HPRC is in the process of gathering information on these myriad programs and highlighting those that are clearly evidence-based, that highlight the importance of mind-body integration, and that teach Warfighter-relevant skills and strategies for performance optimization.
Last week we added a section in our Total Force Fitness domain on the Comprehensive Soldier Fitness (CSF) program. We describe the program, give step-by-step information about its components, and highlight where to go for more information and program participation.
To give you a brief overview, CSF is an integrated Total Force Fitness (TFF) resilience-building program developed by the Army in collaboration with researchers in positive psychology and resilience building. CSF is designed to give Warfighters, their families, and their communities the knowledge, skills, and behaviors to “thrive in their lives” and successfully adapt to life’s challenges. Consistent with some of the components of Total Force Fitness identified by the DoD, CSF has five basic sectors: physical, social, emotional, spiritual, and family.
CSF was initially developed for the Army community, but it has now been adapted for use by the Air Force, Navy, and Marines. In addition, CSF provides training tools specifically designed for family members. Most of the training materials require AKO/DKO access, but the main exception is the family member materials, which are available for immediate download (with registration).
We hope that this new area of our website will be useful, help foster resilience in all, and provide a one-stop shop for previewing some resilience programs ongoing within the military.
According to a recent article in the Morbidity and Mortality Weekly Report, the National Sleep Foundation reported that more than one-third of adults in the United States are not sleeping enough, and inadequate sleep impairs daily tasks. Compared to those who reported sleeping 7-8 hours regularly, those who slept less than 7 hours reported significantly more trouble performing the daily tasks such as:
- Ability to concentrate
- Working on a hobby
- Driving or taking public transport
- Taking care of financial matters
- Performing at work.
The marketing and selling of dietary supplement products has become a 20-billion-plus industry. Consumers are bombarded with ads, and some people turn to them as “healthier” choices to prescription and over-the-counter medications. Consumers should seek products that have been properly manufactured and should be aware of potential interactions with medications. For other important tips, read the article “Prepared Patient: Vitamins & Supplements, Before You Dive In”.
We’re supposed to eat a lot of dark green vegetables, but beyond broccoli, what are some good options? For starters, pick a salad that has romaine or dark green leafy lettuce. Bok choy, collard greens, kale, mustard greens, spinach, turnip greens, and watercress are all good dark green vegetables that contain lots of nutrients. Variety is the key to an overall healthy diet, so don’t forget to include some dark green vegetables in your daily diet.
Tainted dietary supplements most often occur among products typically marketed for weight loss, sexual enhancement, and bodybuilding. They can have deceptive labeling as well as undeclared, harmful ingredients. The question is: How can consumers protect themselves from these products?
The Food and Drug Administration (FDA) has recently taken some steps to help consumers look out for potentially harmful dietary supplement products. Consumers and healthcare professionals can receive notifications from the FDA by subscribing to the RSS feed. The Commissioner of Food and Drugs also sent a letter to the dietary supplement industry reminding them of their responsibility to prevent the sale of tainted products in the United States. The FDA has also made it easier to report to the FDA about tainted products.
Some of these tainted dietary supplement products contain active ingredients of FDA-approved drugs or other compounds that are not classified as dietary ingredients. These products can have serious side effects, including death. The FDA has identified roughly 300 tainted products that are not legal dietary supplements and are warning consumers about the serious side effects of these products. Consumers should be cautious of:
- Product ads that claim to “melt your fat away,” or claim that “diet and exercise [are] not required,” or products that use the words “guaranteed,” “scientific breakthrough,” or “totally safe.”
- Products that use numerous testimonials about “results seen” from using the product.
- Any product that is labeled or marketed in a foreign language. Consumers should not buy or consume these products.
- Products that are marketed as herbal alternatives to FDA-approved drugs.
- Products marketed and sold on the Internet.
There have been some recent voluntary recalls due to FDA investigations of dietary supplement products. Some of these have included weight-loss products that contained the prescription drug ingredient sibutramine. Sexual enhancement products have also been recalled for containing the undeclared drug ingredients sulfosildenafil and tadalafil. Other products marketed as supplements have been identified as containing various prescription drug ingredients.
It is important that consumers be aware that, under the Dietary Supplement Health and Education Act of 1994, companies do not need FDA approval prior to marketing such products. Thus, generally speaking, the FDA does not approve dietary supplements.
Consumers need to be savvy when they make product purchases, and when in doubt, check with a healthcare professional or registered dietitian to determine if you need a dietary supplement product and to help determine what could be a tainted product. If it looks too good to be true, chances are it is. For more information, read the “FDA’s Beware of Fraudulent ‘Dietary Supplements’.”
Monitor your heart rate to ensure that you are training in the appropriate range for your performance needs. This simple practice will help you track the way your body responds to training to effectively optimize your physical performance. The American Council on Exercise (ACE) has information on how to monitor your exercise intensity using your heart rate, as well as an online tool for calculating your target heart rate. A similar online calculator is available from the Army’s Hooah 4 Health website.