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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.

What’s the story with deer velvet and IGF-1?

Questions about deer velvet and IGF-1? Are they banned in the military? Read the OPSS FAQs to find out.

Both deer velvet and IGF-1 have been in the news lately, and HPRC has received many questions about what these are and whether they improve athletic performance. Does deer velvet contain IGF-1? Read this OPSS FAQ about deer velvet to find out. To learn what IGF-1 is and whether it is banned in the military, read more in the OPSS FAQ about IGF-1. Be sure to check back often, as we add answers to other questions about ingredients in performance and weight-loss supplements and how to choose supplements safely.

Do you like your significant other?

Liking the person you love makes a solid foundation for a secure and supportive relationship that will last.

We all know that falling in love with your significant other is a key feature of a romantic relationship—but did you know liking goes hand in hand with loving? The results of numerous studies found that those who both love and like their significant other are more likely to be happier and have more stable long-term relationships. Without both, couples are more likely to be dissatisfied or dissolve the relationship. Couples who both like and love each other are also more likely to assure each other of their feelings, be open with each other, and share tasks together—all behaviors that maintain happy relationships. Liking as well as loving your partner is the most fundamental characteristic of a good relationship.

For more information on how to enhance your relationship, check out HPRC’s Family and Relationships domain.

New Moms: Get Warfighter fit again!

Physical fitness is critical for military readiness. However, after giving birth some women find it more difficult to obtain pre-pregnancy levels of fitness.

Military servicewomen are exempt from physical fitness tests for a minimum of six months after giving birth. For many, though, this may not be enough time to get back to pre-pregnancy fitness levels. To date, studies have found that after pregnancy many active-duty women had slower run times, were not able to do as many push-ups, and had lower overall fitness scores compared to their pre-pregnancy fitness tests. One Air Force study found that sit-ups were the only component of the fitness test that didn’t change after pregnancy, despite increases in abdominal circumference. While exercise is generally recommended for women during pregnancy, there are many reasons why a lot of women stop, decrease, or are unable to do physical training during this time—having a baby is exhausting! Lack of sleep and sleep disturbances, quality and quantity of family support systems, breastfeeding needs, hormonal changes, and the physical stress of childbirth all impact recovery and performance. Getting back into an exercise routine takes time and patience. Discuss any possible restrictions with your doctor before starting. Begin slowly and at lower intensities until you feel stronger. Brisk walking, especially with your baby, is good exercise and good bonding time.

For more information, Military OneSource details out specific guidelines and activities that new moms can do to get back in shape. Also visit HPRC's pregnancy resources section here.

Anger control plan

It’s okay to get mad, but it’s not okay to get out of control. Try some of these resources to keep your anger in check and your relationships good.

Everyone experiences anger—it’s normal. It’s also normal that the people you love will make you angry at some point. The trick is figuring out how to manage your anger—an essential skill for yourself and your relationships. Not dealing with anger just makes the situation worse. Afterdeployment.org has handouts on different aspects of Anger and Anger Management to get you started, including Anger Cues and Measuring Anger, Myths About Anger, how to manage anger with Time-Outs, and how to create an Anger Control Plan.

For even more information on how to strengthen your relationships and manage your own emotions, check out additional resources in HPRC’s Family & Relationships and Mind Tactics domains.

Treadmills for trekkers

When conditions aren’t ideal for an outdoor hike, move your walking inside to a treadmill. Just make a few adjustments to ensure you’re getting a workout comparable to your regular hike.

Hiking is a great form of exercise and a great way to get outdoors and enjoy some scenery—especially when getting ready for deployment to challenging terrain. If the weather outside is less than ideal, however, or the winter temperatures become too frigid, you may need to move your hiking indoors to a treadmill. Keep in mind that you might not be working as hard on a treadmill as you would be hiking outside at your regular pace. Hiking requires different, often heavier footwear and involves a more diverse, varied terrain, both of which require more energy than walking in sneakers on a treadmill. If you want the same benefits, your treadmill needs to be set to at least a 3% incline for any speed up to 3.1 miles per hour to be comparable to what you expend hiking outside. You can still train for that mountain trek in bad weather—you’ll just need to make some slight adjustments. Happy trails…or treadmilling!

Keeping steady with motion sickness

HPRC Fitness Arena: Environment, Total Force Fitness
Motion sickness can affect anyone, and it can have a serious impact on military operations. Here are some ways to reduce your own risk.

Motion sickness can affect even the strongest Warfighters. Nausea, vomiting, dizziness, and sweating are some of the telltale signs of kinetosis, or motion sickness. The potential impact on individual and force readiness make it a concern in military medicine.

Motion sickness may affect individuals differently, but generally it follows a pattern. The earliest symptom typically is abdominal discomfort. If the motion continues, discomfort is usually followed by overly warm sensations, nausea, and wanting cool air.

Motion sickness can be alleviated to a degree by following these simple tips:

  • Pick a seat where motion is less likely to be felt, such as an aisle seat on a plane, a central cabin on a ship, or a car toward the front of a train.
  • Avoid sudden movements of the head, which can aggravate motion sickness.
  • Avoid tasks that involve prolonged close-up eye movement or focus (such as reading a book). Focus instead on the road in front of you or on a distant object so that your senses can confirm that you’re on the move.
  • Avoid alcoholic beverages before and during a trip, as alcohol can worsen motion sickness.
  • If possible, expose yourself to the motion in gradually and in stages until you adapt to the movement.

 

Jerome Greer Chandler, a former combat medic, describes the severity of motion sickness among U.S. service members in an article to The American Legion Magazine [PDF]. For a detailed reading on motion sickness and its effect among military personnel, see the Textbooks of Military Medicine (volume 2).

ACE being a good wingman!

HPRC Fitness Arena: Total Force Fitness
Be a good wingman and deploy ACE for someone in need!

Caring enough to really listen when someone needs it—also known as being someone’s “wingman”—can make a big difference in a Warfighter’s life. Being a wingman means showing care and concern for a buddy consistently—if you’re separated, for example, it means staying in touch and checking in regularly to make sure you’re both okay. When a buddy is thinking of hurting himself or herself, a great wingman skill to use is ACE—the acronym for “Ask, Care, Escort.”

Ask. If you are concerned, ask directly, “Are you thinking of killing yourself?”

Care. Next, as wingman, care for your buddy by staying with him or her, actively listening, staying calm, and removing anything he or she could use to hurt him/herself.

Escort. Finally, take your buddy to someone who is trained to help, such as a primary care provider, chaplain, or health professional, and call the National Suicide Prevention Lifeline or 911 for additional support.

 

To learn more about ACE, check out the Wingman Project website. For more information about suicide prevention, check out this Mind Body section on the HPRC.

Physical activity and sickle cell trait

Sickle cell trait is a largely benign condition that affects millions of people worldwide. Researchers are looking into its role in serious conditions such as sudden death and exertional rhabdomyolysis in athletic and military populations.

Approximately 300 million people around the world have sickle cell trait (SCT), including approximately 9% of African Americans. It is a hereditary condition in which red blood cells are affected, but most people who have it never experience symptoms. (It is important to note that SCT is not the same as sickle cell disease [SCD]. Sickle cell disease [or sickle cell anemia] can lead to other serious clinical risks and can cause severe symptoms. Those with the SCD usually have a shorter lifespan.)

Individuals with SCT usually can participate in normal physical activity and sports, as SCT doesn’t seem to adversely affect performance. In fact, some studies have found that those with SCT excel in short-distance power activities such as sprinting and jumping.

While SCT is largely a benign condition, there have been related complications such as exertional rhabdomyolysis and exercise-related sudden death. They have been found in non-SCT individuals as well, but they occur at higher rates in those with SCT and are a “hot topic” in military, and civilian communities; the National Collegiate Athletic Association even requires screening for all its Division I and II athletes.

It has been suggested that those with SCT may be more prone to sudden death from dehydration, heat illness, and high-intensity exercise; however, these factors and the role of prevention standards, medications, and the use of dietary supplements are still being studied. In both military and civilian SCT populations, collapsing during exercise is most commonly observed during times runs and sprints within the first few weeks of conditioning. SCT Recruits who have difficulty passing the Physical Readiness Test are also at higher risk for collapse. Military leaders should be aware of safe training guidelines and take universal precautions. Effective prevention tactics include heat acclimatization, hydration, gradual physical conditioning, and addressing progressively worse symptoms early on.

All newborns in the United States are screened for both SCT and SCD as part of a public health imperative. Each military branch has its own policies regarding SCT. The Army does not screen for SCT but promotes universal precautions for all soldiers, whereas the Air Force, Navy, and Marines all screen for SCT after accession. Further testing and counseling may be done for those who are positive for SCT. If you are unsure about SCT and exercise, consult with your physician, especially if you are starting a new exercise routine.

Optimism can boost performance—give it a try!

HPRC Fitness Arena: Total Force Fitness
“Perpetual optimism is a force multiplier” – Colin Powell, 65th Secretary of State, former Chairman of the Joint Chiefs of Staff, and retired U.S. Army four-star General

Optimism is a hallmark of resilience, and being optimistic can enhance your performance. Having a positive outlook can also help you harness your mental and physical strength to deliver your best performance, no matter the conditions. Whether you’re facing physical, mental, or emotional challenges, learn how to shift your thinking from negative (pessimistic) to positive (optimistic), and see how an optimistic perspective can help you achieve a greater outcome. For help on how to accomplish this, check out HPRC’s "Reframe your thoughts for peak performance."

Aquaman to the rescue!

HPRC Fitness Arena: Environment, Total Force Fitness
Filed under: Diving, Environment, Gear
Scientists hope to turn military divers into real life “Aquamen” with new technology designed to help them avoid some of the dangers associated with diving.

Pentagon scientists are hoping to build special gear designed to turn divers into veritable Aquamen (and Aquawomen). Although it’s still in the research phase, the new system would protect divers from the adverse effects of diving too deep or surfacing too fast. Sensors would read and adjust to a diver’s physical signs as well as help control levels of nitric oxide to prevent the decompression sickness known as “the bends.” When a diver ascends too quickly, bubbles form inside the body, which can block the blood vessels in the spinal cord and disrupt the nervous system. It can be very painful and can lead to joint pain, paralysis, and even sudden death if a diver is not careful.

The new diving gear will be a portable and versatile system that can potentially serve for use in other special operations as well as for civilian divers. This system will have to be designed for the most extreme combat dive profiles, which sometimes require a 35,000-meter free-fall from an aircraft, diving 200 feet below the surface for at least two hours, surfacing, and immediately diving again, followed by continued protection after being picked up in an unpressurized aircraft. This is one of DARPA’s most recent Small Business Innovation research proposals for 2013.

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