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HPRC Blog

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.

Supplements to boost your T

What does the science say about testosterone boosters and their ability to enhance your performance in the gym and in the bedroom?

Before you reach for dietary supplements marketed as “testosterone boosters,” consider this: They probably won’t produce the results you’re looking for, and while some of the ingredients in these products might not be cause for concern, others might put your health and career at risk. To learn more about the safety and effectiveness these types of supplements, visit the Operation Supplement Safety (OPSS) FAQ about testosterone boosters. However, if you’re concerned about your testosterone levels or if you’re experiencing related symptoms such as low sex drive, insomnia, or depression, talk to your healthcare provider.   

The “I” in team

What strengthens teams? What breaks them down? Find out how your mood and drive to dominate impacts your team’s stability and performance.

Your team wins when you have a good attitude, manage your emotions, and care about your teammates. But your team can break down, especially when members let their talents or controlling ways interfere with reaching team goals.

What individual traits make a team stronger? Managing your emotions can make you a better teammate, unite your group, and help your team thrive. People who deal with their emotions well are often good “team players” because they tend to listen openly to other points of view. And they’re less likely to feel threatened when wrong.

With emotions in check, you’re more likely to be cooperative and open to resolving conflict, instead of avoiding it. Just one team member with a negative outlook can affect the whole team, while those with a “can do” attitude can improve atmosphere and team performance.

What individual traits break down a team? Teammates rely on each other for the team’s overall success, but those with too much talent can break down a team. Teams don’t function well when talent—from one or a select few—dominates the group.

That’s why cohesiveness is essential to solid teamwork. If individuals try to dominate, unity breaks down and can cause arguments over authority. Teams become weaker when members are more concerned with advancing themselves and undermining their teammates, interfering with reaching the common goal.

How do your traits impact your unit? How do they affect your family? Check out HPRC’s Mental Resilience and Family Resilience sections and learn how to become a more effective team member—at work and home. 

Trigger point treatments

HPRC Fitness Arena: Total Force Fitness
How effective are trigger point injections and dry needling at treating trigger point pain?

In 2015, HPRC posted an introductory article on trigger points. Commonly called muscle knots, these tight and sometimes painful spots often can be treated on your own. But when that fails, they might need further attention from a healthcare professional. Such treatment might include trigger point injections directly into the affected muscle. Another treatment is dry needling (similar to acupuncture), in which a healthcare specialist uses shallowly inserted thin needles without injection. The effectiveness of trigger point injections and dry needling for pain management varies.

To read a basic description and introduction, visit What exactly is a ‘trigger point’? At-home treatments for trigger points include massage, manually or with a massage ball, and foam-rolling exercises. To learn more about treatments your healthcare provider can offer, read on.

Practice safe sun

HPRC Fitness Arena: Environment, Total Force Fitness
Filed under: Exposure, Heat, Safety, Sun
Learn how to protect yourself from the summer sun while still enjoying time outdoors.

Skin cancer is the most common form of cancer in the U.S., but with proper precautions you can decrease your risk considerably. The sun releases invisible ultraviolet (UV) radiation, which can cause cataracts (clouding of the eye lens) and skin cancers. An estimated 63,000 new cases and 9,000 reported deaths from melanoma—the deadliest form of skin cancer—occur each year.

UV rays also cause tanning and sunburns—and can damage your skin after only 15 minutes of exposure. They weaken the skin’s elasticity, causing wrinkling, rash, and freckles too.

Remember that you can get sun damage on sunny and cloudy days. UV rays penetrate clouds, exposing you to 80% of the sun’s harmful effects. The good news is that you can take steps to protect yourself from UV rays, while enjoying the outdoors.

  • Limit your time in the sun. Seek shade and try to avoid sun exposure during midday (10 a.m. to 2 p.m.) when the rays are strongest. And avoid suntanning and burning.
  • Cover up. Wear protective clothing, including hats, long-sleeved shirts, and pants when going outdoors. Remember that protection decreases when clothes are wet.
  • Apply sunscreen. Use water-resistant sunscreen with Sun Protection Factor (SPF) 15 or higher. Apply and let it absorb 15–30 minutes before heading outdoors. Use lip balm with SPF 30 or higher to protect your lips too. Reapply every 2 hours or after swimming, sweating, or toweling off. 
  • Protect your eyes. Wear sunglasses to cover the skin around your eyes and help prevent eye damage. When choosing sunglasses, check the label to make sure they block 100% of UV rays. 

“Smart snacking” for kids

HPRC Fitness Arena: Nutrition, Total Force Fitness
In the past 25 years, young children have greatly increased the number of snacks they consume. Try these “smart snacking” tips to help keep your kids healthy.

Almost 1 in 3 children starts school either overweight or obese—but giving healthy snacks to your preschoolers can get them off to a good start. The American Academy of Pediatrics recommends healthy snacks as part of early childhood nutrition, especially since younger kids have small stomachs and might not be able to get all their nutrients at mealtime.

Over half of children ages 2–6 eat 3–5 snacks daily. Sweet and salty snacks (including sugary drinks) make up nearly 30% of their daily calories. These energy-dense foods also are linked to excess weight gain.

But there are ways to get the proper nutrients into their little bodies without going over their daily calorie needs. 2–3 healthful snacks can be just the ticket. Here are some helpful hints for “smart snacking.”

  • Think food groups. Many traditional snacks are carb-based with little nutrition and empty calories. Include 2 food groups per snack, such as whole-grain cereal with dried fruit, peanut butter on apple slices, plain yogurt with chopped fruit, or nut butter on whole-wheat bread or cracker.
  • Fill in the gaps. Young children can be picky eaters, especially at mealtime. Eating a snack in-between—such as fruit, vegetable, or protein (for example, chicken, egg, or nut butter)—can make up for what they’ve missed.
  • Timing is important. Limit snack time to 10–15 minutes to prevent overeating. And avoid eating too close to mealtime.
  • Portion size matters. Kids are small so their portions should be too. Limit portion sizes to half of adult ones, except they’ll still need about 2–2½ cups of dairy daily.
  • Think easy access. Store healthy-snack portions in baggies or containers at home. Take them on the go too!

Visit HPRC’s Family Nutrition page for helpful resources on nutrition, healthy recipes, and more.

It’s Men’s Health Awareness Month

The Military Health System has declared June as Men’s Health Awareness Month. Exercise, good nutrition, and regular screenings can help keep you healthy.

The best ways for men of any age to stay healthy include understanding risk factors, exercising regularly, eating right, and getting screened for potential health issues. Heart disease and cancer are the leading causes of death among men. The good news is that exercising and maintaining a healthy lifestyle can help reduce your risk for these illnesses. Visit your doctor for routine checkups too.

The Military Health System has declared June as Men’s Health Awareness Month. Wear Blue Day is Friday, June 17. Wear blue to help raise awareness about men’s health issues. Help spread the word that good-health habits keep them fit and strong. And visit HPRC’s Exercise section for information on strength training, fitness guidelines, and more.

Is your supplement adulterated or misbranded?

Filed under: FDA, OPSS, Supplements
Some dietary supplement products contain ingredients that just shouldn’t be there. Here’s what to look out for.

In recent years, the Food and Drug Administration (FDA) has taken action against dietary supplement companies for selling products with ingredients that put them in a category of being “adulterated” or “misbranded.” Examples of these ingredients include Acacia rigidula, BMPEA, DMAA, DMBA, ephedra, methylsynephrine, and picamilon. Such ingredients have been determined to be unsafe, lack evidence of safety, don’t meet the definition of a dietary ingredient, or combinations of these issues. Some are even used as drugs in other countries.

Although these ingredients are not allowed in dietary supplements, you might still find them in some products, so always read product labels carefully. Service members especially take note! Since FDA has declared the ingredients listed above (and others) to be “illegal” or “not allowed” in dietary supplements for one reason or another, commands have restricted their use by military members. For more information about FDA’s role in regulating dietary supplement products and ingredients, visit FDA’s web page.

Make today your “Quit Tobacco Day”

HPRC Fitness Arena: Mind Body, Total Force Fitness
Filed under: Smoking, Tobacco
There’s no better day than today to quit tobacco, and the DoD is here to help.

May 31 is World No Tobacco Day, an initiative sponsored by the World Health Organization to educate people across the globe about the dangers of tobacco and encourage them to stop using all tobacco products. It’s no secret: Tobacco causes cancer and other diseases. It also can lead to erectile dysfunction and decreases in physical performance. By quitting tobacco, you reduce these risks, but there are other benefits as well: Your overall health will improve, the people around you will be healthier, and you’ll save money. For example, cutting out one pack of cigarettes a day will save you around $2,000 a year!

If you’re thinking about quitting tobacco, trying to quit, or have tried to quit in the past without success, then visit Quit Tobacco – UCanQuit2.org, a DoD-sponsored educational campaign. It offers personalized plans and live 24-hour support to help you succeed in becoming tobacco free.

Moving in together? Talk finances.

It’s an exciting time when you’re ready to combine households with your significant other. Should you combine finances too? Learn how to start the “money talk.”

Moving in with your significant other is a big step in your relationship—and that often means combining finances. Take some time to explore your comfort level in the relationship and decide what’s best for you.

Sometimes couples have a hard time talking about money, especially if you approach finances differently. What if you’re thrifty, but your partner lives paycheck to paycheck? Or your significant other made some smart investments over the years, while school or job changes kept you from doing the same? Here are some tips to start the “money talk.Read on...

Helmets save lives

May is Motorcycle Safety Awareness Month and National Bike Month. This Memorial Day, bicycle and motorcycle enthusiasts will take to the roads. Wearing a helmet is essential!

Bicycle and motorcycle helmets save lives and help prevent serious brain and face injuries. Service members wear helmets on the battlefield to prevent death and serious head injury. Wearing helmets can reduce motorcycle-related deaths effectively. While bike helmets might not prevent concussions (a mild form of traumatic brain injury), they can go a long way toward preventing severe brain injuries.

According to the National Highway Traffic Safety Administration, in 2014 alone, more than 4,500 motorcyclists were killed in motor-vehicle accidents and an estimated 88,000 motorcyclists were injured. Motorcycle-related deaths were a significant cause of non-combat deaths among veterans in 2013.

Motorcycle safety classes provide safe riding strategies. For example, the U.S. Army Maneuver Center of Excellence offers safety courses for active duty, reserve, and guard members. And the U.S. Army Combat Readiness Center sponsors a motorcycle mentorship program that pairs new riders with experienced ones.

Ready to bike to work or school—or just for fun? Check out the League of American Bicyclists website for helpful cycling tips, videos, and more. Ride smart!  

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