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.
You have probably noticed that people tend to be happy when they’re successful. But did you know that it can also work the other way—that happiness can lead to success? Happier people tend to get more excited about chasing after opportunities. Happy people tend to interpret, remember, and even experience life events differently than unhappy people. For example, happy people tend to like other people more readily (leading to positive interactions). And when they are faced with adversity, they tend to use humor and focus on what has gone well recently. Across studies, researchers have found evidence that in marriage, friendship, income, work performance, and health, there is a two-way street: Success leads to happiness and happiness leads to success! Want to experience the successes of a happy person? One strategy is to be sure to somehow experience positive emotions frequently. Check out HPRC’s series highlighting research-based tips for making this happen.
HPRC continues its series on Pain Management with an article on epidural steroid injections (ESIs), which involve injections of pain medication around the spinal nerve roots. They are done by qualified healthcare providers for short-term relief of back and neck pain. They also can help doctors diagnose some types of pain. Learn more in HPRC’s “Epidural Steroid Injections for Pain."
Many military jobs require that you have strong and healthy shoulders. So whether it’s performing well on your push-up test during the PRT or moving the ammunition can during the CFT, you need your shoulders to function well. HPRC has rolled out a new Injury Prevention Strategies series, which includes tips on preventing shoulder injuries. Check out the information on strengthening and flexibility exercises and get started today!
A new Air Force guidance, which will be go into effect in a few months, directs all downrange DFACS (dining facilities) to stop buying energy drinks, nutritional shakes, and energy bars. Air Force DFACs in the U.S. do not buy these products either. The new guidance is a result of health concerns from consuming energy drinks and these other products. Read the article in the Air Force Times for more information.
Have you heard about Go for Green®?
Go for Green® is a DoD-wide, joint-service food-identification program. It’s designed to help you easily identify the nutritional value of foods when you’re standing in line at the dining facility (DFAC) deciding what to eat.
Foods in DFACs are color-coded Green, Yellow, or Red to help you choose foods for optimal performance. When using Go for Green® in the DFAC, look for these symbols to identify “Green,” “Yellow,” or “Red” foods.
What do the colors mean?
Go: High-Performance Food
“Green” foods can and should be eaten everyday. These foods score high in nutrient density (the ratio of nutrients to calories in a food) and help you perform best. Most “Green” foods can be eaten without having to worry much about portion size.
Caution: Eat occasionally
“Yellow” foods are still healthy in small amounts but should be eaten less often than “Green” foods. How much and how often depends on your health and performance goals. Try to eat “Yellow” foods just some of the time.
Limit: Eat rarely
“Red” foods are meant to be treats eaten just once in a while. They have little nutritional quality but are often an enjoyable part of eating. Most people can have a few “Red” foods each week and still meet health and performance goals. Try to limit how much and how often you eat “Red” foods, and balance them with plenty of “Green” foods.
Although the Go for Green® program is geared toward use in the DFAC, it translates well to just about any setting—home, fast-food restaurants, even when eating MREs. Eating the Go for Green® way can promote a healthier, better-performing you. For more information, visit the Go for Green® website. Download the Go for Green® Guide for a handy reference.
Need help deciding how much to eat? Look for future posts about how to personalize Go for Green® based on your individual calorie and performance needs.
“Heart rate variability,” a way to track how your heart rate rhythmically goes up and down, helps you objectively assess your mind-body optimization. When your heart rate varies more, it’s good for your health and performance. Breathing at certain paces has a big impact on heart rate variability and—in turn—the mind-body connection and performance. And because you can learn to control your breathing, you can also improve your HRV. For more information about HRV and breathing to increase your HRV, read HPRC’s “Vary Your Heart Rate to Perform Your Best.”
Deployment can be a challenge for couples, but it can also be a time of potential growth for a relationship. Questions invariably arise such as, “How much should I share with my partner? How often can we talk?” Some couples easily develop a dynamic that works for them; for others, the feeling of closeness is hard to hold on to when one partner is far away. Whether it’s your first deployment or you’re a seasoned veteran, here are some tips you can add to your deployment arsenal:
- Balance talk of "everyday" things with more-intimate conversations about deeper feelings and meaning.
- When there’s a lull in communication, whether it’s a day or a few weeks (due to mission requirements), think about creative ways to stay feeling connected such as journaling, burning video-diary messages on a DVD, or writing cards or letters.
- Communicate marriage-related emotions that come up during deployment; don’t put them off for later.
- If you’ve been through deployments before, think and talk about what worked for each of you and what you would like to do next time. Sometimes couples want the same things, but more often each person has different or even opposing wants. When this happens, it’s a good time to practice problem solving to find compromises that address each person’s desires as much as possible.
- Take good care of yourself and use your favorite stress-management techniques. Stress can increase the likelihood of getting into fights with your loved ones!
- Finally, don’t forget to weave appreciation for your partner into your conversations; read "Thankful for you?" to learn why appreciation is important for couples.
But most important: Figure out what works best for you. For more ideas on strengthening relationships check out HPRC’s Relationship Enhancement section.
A staggering number of Americans (approximately 36 million) have hearing loss, and one-third of those probably could have been prevented. Hearing loss continues to be a safety hazard for Warfighters at home and in the field. So how do we combat this not-so-silent epidemic? Here are a few tips to help you protect your hearing.
- Wear a hearing protective device (HPD). HPDs should be worn for noise levels at or above 85dB. Not sure what 85dB really means? Check out this guide to occupational noise levels. Also check out “How Loud is Too Loud?,” a graphic designed to inform Warfighters about how and when to choose the proper HPD for their jobs.
- Learn how to wear your HPD correctly. Even if you have the correct protection, it may not be effective if you’re not wearing it correctly.
- Always have disposable HPDs handy. Disposable HPDs are lightweight and easily portable. Make them a part of your everyday gear.
For more information about how to protect yourself against or to seek help for hearing loss check out the DoD Hearing Center of Excellence website or make an appointment with your local hearing loss treatment center.
HPRC previously ran an Injury Prevention series with some general information to help keep you off profile. A new addition to the series is Injury Prevention Strategies, which will include information for the knees (specifically the anterior cruciate ligament or ACL), ankles, shoulders, and back. Check back often for the next in the series, and keep your body functioning at the top of its game!
Sleep is essential for optimal performance. Especially Warfighters, though, it can be hard to come by. Lack of adequate sleep, called “sleep debt,” can result in reduced mental and physical performance (see HPRC's "How much sleep does a Warfighter need?"). Use HPRC’s “Sleep & Warfighters” infographic to learn how sleep impacts your health and performance, as well as tips to get your best rest. For more in-depth information on optimizing sleep, visit our Sleep Optimization page.