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.
All successful athletes have routines: bouncing the ball three times and pausing before shooting a free throw, having a warm-up routine before every game, or chanting together in a group to get pumped before a game starts. As elite athletes, Warfighters also engage in routine activities to get into a mindset for success: cleaning their weapon the exact same way every time, having a pre-combat check prior to engagement, or putting their gear on in a certain order every day. Likewise, all successful families have routines. Spending time doing fun family activities, chores, or other quality time (like mealtime) together creates stability within the family and opportunities to connect. In fact, these findings have prompted researchers to assert, “Families who play together stay together.” Research has shown that couples who spend their leisure time together are less likely to divorce or separate. For military families, being apart (for deployment or training) can make it more difficult to maintain family routines, but it makes it even more important. Research has found that it is important for children to maintain a consistent routine while a parent is deployed. Some families mark a calendar, have special bedtime routines, or write in a diary while their family member is deployed. It’s equally important that deployed spouses and/or parents develop routines that keep them connected to their families at home. All of these strategies build family strength and closeness, both on the home front and during the heightened stress of separation.
For more strategies to help build family resilience, see the Family & Relationships section of HPRC's website.
Heart disease is the number-one killer for both men and women. A well-balanced diet, along with regular exercise, can reduce the risk of heart disease. New heart disease guidelines were recently issued, with particular focus on illnesses that increase the risk of cardiovascular disease in women. For more information, read the news release and information about the new guidelines, which include information about the American Heart Association’s “Go Red for Women” campaign.
According to the National Sleep Foundation’s (NSF) latest poll, our electronic gadgets may be preventing us from getting adequate sleep. Common behaviors such as computer use, texting, and watching television are associated not only with less sleep but with lower quality sleep. One recommendation from NSF: “Create a cool, comfortable sleeping environment that is free of distractions. If you're finding that entertainment or work-related communications are creating anxiety, remove these distractions from your bedroom.” For the full report of the poll, visit NSF’s Annual 2011 Report Homepage: Technology and Use and Sleep.
Patient Centered Medical Homes (PCMH) is a medical model being instituted in the military medical community that will impact how military families access and receive medical care. In this new model, every patient will be assigned a Primary Care Manager (a physician or other medical professional) who will ensure continuity of care and services 24/7. Other benefits include having a consistent relationship with one care provider as well as team-based medical care. Patients who use PCMHs have been found to have better outcomes than those who use a traditional medical model.
PCMHs will be used by 100% of all services by 2016, and patients will be encouraged to seek all care through their Primary Care Manager (called PCMs). Additionally, each service is now using PCMHs with different names: Family Health Operations (AF), Medical Home Port (Navy), and Army Medical Home (Army).
March is National Nutrition Month, and this year’s theme is “Eat Right with Color,” which promotes eating lots of fruits and vegetables, as well as whole grains, lean proteins, and dairy foods. For recipes, snack ideas, games, and overall resources supporting National Nutrition Month, go to the American Dietetic Association’s page on nutrition education resources.
The FDA posted an alert on an E. coli outbreak that involves hazelnuts by DeFranco & Sons, which has voluntarily recalled bulk and bagged in-shell hazelnuts and mixed-nut products. The recalled products have been linked to seven cases of Escherichia coli O157:H7 in Michigan, Minnesota, and Wisconsin and may cause serious illness.
Click on link below to access the article.
We’ve seen all the recent news and reports about energy drinks and the concern about the amount of caffeine in these products. Now a new wave of products is gaining attention, aimed at helping us relax, reducing our anxiety, and helping us sleep. These “relaxation beverages,” or “anti-energy drinks,” contain ingredients such as melatonin, valerian root, kava, St. John’s Wort, L-theanine, rose hips, and chamomile. A great number of relaxation beverages have been introduced into the market over the last three years, with names such as “Dream Water,” “iChill,” “Vacation in a Bottle,” and “Unwind.” Consumers of any age can buy these drinks in convenience stores, college campuses, and online.
Part of the problem with these relaxation drinks is that some of their ingredients, particularly melatonin, have not gone through the Food and Drug Administration’s (FDA) approval process required for all food ingredients to be designated as safe or GRAS (“generally recognized as safe”). Melatonin is a hormone made by the body, but it is also available as a supplement and is often used to treat sleep disorders and jet lag. The FDA sent a warning letter last year to the manufacturers of the “Drank” beverage saying, “there is no food additive regulation in effect that provides for the safe use of melatonin…Likewise, we are not aware of any basis to conclude that melatonin is GRAS for use in conventional foods.” The manufacturers of “Drank” want their product to be classified as a dietary supplement, not as a beverage, since the FDA scrutinizes foods and beverages much more closely than dietary supplements.
People who have liver problems, liver disease, or are taking prescription drugs should be cautious about using the herb kava, an ingredient found in some of these relaxation drinks. Kava has been linked to severe liver injury, and the FDA issued a consumer advisory in 2002 with a warning that kava-containing dietary supplement products have been associated with liver-related injuries, including hepatitis, cirrhosis, and liver failure. Valerian root, a medicinal herb, is used to treat sleep disorders as well as anxiety. Although some research has been conducted on the effects of valerian on insomnia, the data are mixed, and no studies have tested the safety and effectiveness of the combination of ingredients found in relaxation beverages.
The marketing of relaxation drinks is also of concern, as it is geared toward a younger crowd, with bottles resembling the look of popular energy drinks and shots. The concern is that young adults will think nothing of having more than one of these a day. Some of these beverages have warnings on their labels stating that users should not consume them before operating/driving machinery or if pregnant or nursing.
What’s the bottom line? Buyers beware! There’s no magic pill, and there’s no magic beverage. Try to determine the causes of your stress and/or insomnia, address those issues, and then work towards establishing a healthy lifestyle overall.
The U.S. Army has retooled its yearly physical fitness test with more practical exercises geared to finding out if soldiers are in fighting shape. Along with other changes to the current test, troops will be required to run an obstacle course while dressed in full combat armor and dragging 180 pounds‹the equivalent of a human body.
The new Army Physical and Combat Readiness Test is being introduced at eight installations, and if all goes well, will be rolled out Army-wide on October 1st.
Click below to access the article.
Slate.com has an opinion piece on the Army's "Soldier Athlete" food program that was initiated last fall in cafeterias at Fort Jackson in South Carolina; Fort Sill in Oklahoma; Fort Knox in Kentucky; Fort Benning in Georgia, and Fort Leonard Wood, in Missouri—the five bases where the Army's 10-week basic training sessions take place.
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The American Heart Association recently reduced the recommended daily intake of sodium, or salt, to 1500 mg or less per day. High salt intake is associated with increased risk of blood pressure, heart attack, stroke, and kidney disease and many Americans are at risk. Read about daily recommendations and the benefits of consuming less salt by clicking here.