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.
No doubt about it: Being rewarded is a great way to make someone happy. When you were a kid, you loved getting a reward for doing something good, right? It still works when you become an adult, but the reward—and what you did to earn it—is often more subtle. Rewarding your significant other for his or her daily acts of love and care is a sure way to bring you closer.
So this year, in addition to giving the usual flowers or chocolates or whatever you do for each other, try these two simple acts: Do or say something loving to your partner, and tell them you’re happy to be in a relationship with them.
For more information on supporting your relationship with your partner, visit HPRC’s Relationship Enhancement page.
Although DMAA is now illegal as a dietary supplement ingredient, some companies still offer products containing this substance. HPRC’s newest update of “Dietary Supplement Products Containing DMAA” lists those products still being offered on the Internet, as well as products that have disappeared from the market. Before you buy any dietary supplement, check this list and read the label to make sure it doesn’t contain this potentially dangerous ingredient. Based on federal policy, DoD considers such products illegal to use or possess. Don’t risk your health or your military career!
Proper running form can help improve your overall efficiency and reduce your risk for injury. We’ve all seen awkward running forms—you can’t help but wince because it looks challenging and sometimes painful to run that way. Following a few simple reminders can keep you injury-free as you reach peak performance.
Want to eat healthy and perform as well as the rich and famous? Often an elite athlete or entertainer has a dietitian or chef to plan meals and even do their grocery shopping. But is following someone else’s eating plan a wise idea?
- Some superstars eat mostly organic vegetables and less fruit. A diet rich in vegetables is healthy, but can be taken to extremes. Eating entirely organic foods isn’t essential. Fruit contains numerous vitamins and minerals plus fiber. The current daily recommendation is 2–3 cups of vegetables and 2 cups of fruit. It’s also unnecessary to avoid nightshades (tomatoes, eggplants, peppers, and mushrooms), as it’s not proven that they cause inflammation.
- A lot of performers pick proteins. Their pattern might include only specialty proteins such as grass-fed beef, wild-caught salmon, free-range chicken, and duck. These are good sources of protein but duck and beef should be eaten a few times per week, as they can be very fatty. Other good protein sources include eggs, beans, nuts, and seeds. Nuts and seeds are higher in fat but contain healthy oils and other key nutrients.
- Many icons avoid sugar and white flour. U.S. Dietary Guidelines recommend limiting sugar and refined grains but it’s unnecessary to completely avoid these foods. It’s best to eat at least 3 whole grains each day: whole-wheat products, brown rice, oatmeal, or popcorn are good choices.
- Some celebrities only eat foods cooked with coconut oil. It’s better to include a variety of unsaturated fats in your nutrition plan.
- Several VIPs dodge dairy. This isn’t recommended unless you have an allergy or intolerance. Dairy contains valuable nutrients such as calcium, vitamin D, protein, and potassium.
Want to be ready for the locker room or the red carpet? Follow a balanced plan and eat what works best for you.
If a dietary supplement product contains something called a “new dietary ingredient,” manufacturers or distributors must notify the Food and Drug Administration (FDA) before marketing any product that contains the ingredient. Aside from this, FDA doesn’t review or approve dietary supplements before they’re marketed. So what’s a “new dietary ingredient,” what makes it different from other ingredients, and what has to be done before one can be used in dietary supplements? Find out in the OPSS FAQ about new dietary ingredients.
Do you have more questions about other dietary supplement terms, regulations, or policies? Check out the other OPSS FAQs for some answers. If you can’t find what you’re looking for, send us a question using our Ask the Expert feature.
When it comes to alcohol, the dose makes the poison. The common (and informed) advice says that if you drink alcohol, do so in moderation. What’s considered “moderation”? For women that means up to one drink a day, and for men, up to two drinks a day. Drinking excessively can increase your short- and long-term health risks—including injuries, cancer, and other chronic diseases—and affect your sexual and mental health. Don’t know what’s a “drink” or what’s “excessive” drinking? Do you want to know more about what alcohol can do to you? Find out what you need to know about alcohol and your health in this infographic from the Centers for Disease Control and Prevention (CDC).
The brain can “feel” pain even after an arm and/or leg amputation, but a new treatment using mirrors can provide some relief. This common phenomenon, known as phantom limb pain (PLP), occurs in at least 75% of Operation Enduring Freedom (OEF)/Operation Iraqi Freedom (OIF) veteran amputees. Although its causes aren’t fully understood, one theory is that there’s a mismatch between what your brain sees and what it feels.
Mirror therapy offers a promising treatment for those suffering from PLP. A long mirror is placed between the patient’s legs and set to face the intact limb. As the patient moves and watches the intact limb in the mirror’s reflection, the brain is “tricked” into seeing the missing limb. The brain “sees” the phantom limb moving in the mirror and quiets busy activity or bad memories. The mirror positively stimulates the brain, causing reorganization or rewiring; this helps relieve PLP.
Healthcare providers have successfully used mirror therapy to help single-limb amputees. They’ve also adjusted the approach for double-limb amputees. Using an adapted method, a physical therapist (PT) acts as the mirror. The PT sits beside the patient and then mimics or “mirrors” the amputee’s phantom limbs with his/her intact limbs. For example, if a patient complains of calf cramps, the PT can stretch his/her own calves while the patient observes and feels relief in their phantom limbs. They’re currently working on using virtual reality to take the approach a step further.
Omega-3 fatty acids are important for brain development and function, but they also may help protect against damage from concussions and other traumatic brain injuries (TBIs). Several animal studies have shown that omega-3 supplements given before or after a traumatic event not only reduce the severity of damage in certain parts of the brain but also improve mental performance during recovery. Similar studies haven’t been conducted with humans yet, and although the results of these animal studies are promising, there isn’t enough current evidence to recommend taking omega-3 or fish oil supplements to reduce the risk of or assist in the recovery from concussions or TBIs. In addition, FDA has warned consumers to avoid using products marketed for these purposes. For more information, please read FDA’s Consumer Update.
Although omega-3 supplements haven’t been proven to help with TBIs, omega-3s are still important for your brain, heart, and overall health. It’s best to get your omega-3s from food, but if you choose to take supplements, do so under the supervision of your doctor. For more information on omega-3 supplements, please visit “Omega-3 Supplements: In Depth” from the National Center for Complementary and Integrative Health.
The U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS) just released the 2015–2020 Dietary Guidelines for Americans. These guidelines help shape policies for school lunch and breakfast programs, Woman, Infants, and Children (WIC), and nourishment programs for the elderly and military. The skinny is that they’re based on evolving nutrition science. They offer practical guidance on how to develop a nutrition plan too. Remember you can also seek a dietitian’s help to meet your goals towards healthy eating and performing well. Read more here.
This summer marks the 36th annual National Veterans Wheelchair Games (NVWG). The events, co-sponsored by the U.S. Department of Veterans Affairs (VA) and the Paralyzed Veterans of America, begin on June 27, 2016 in Salt Lake City, Utah.
Registration deadline is April 15, 2016. Register early as events fill up fast. Any veteran who uses a wheelchair for sport and is eligible for care in the VA system (due to spinal cord injury, Multiple Sclerosis, amputation, or neurological condition) can participate. Need some motivation? Check out this video from last year’s games.
We’re always looking for sponsors and volunteers to help with NVWG activities—come on out and support our vets!