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.
If you sweat a lot during exercise drink lots of fluids, but do not exceed 1.5 L/hour. Sip frequently rather than gulp; drinking small amounts of fluids at a time are more effective than drinking large amounts occasionally. Also, start drinking before you become thirsty.
In all relationships, conflict management is often a key ingredient for success. However, the old belief that the best relationships are those without conflict is being replaced with the new understanding that conflict is normal in intimate relationships. The happiest couples, come to find out, are those who manage conflict without being destructive to each other.
Interestingly, research of couples problems over time shows that 31 percent of the problems couples deal with are solvable, and 69 percent are perpetual problems - so being able to manage differences over time is key to marital happiness!
Dr. John Gottman, having studied couples for over 20 years, found that there are key ingredients for relationship happiness:
- Having a strong friendship with your spouse.
- Being able to manage conflict in the relationship (and knowing which problems are solvable).
- Avoiding destructive behavior like criticism, contempt, defensiveness or ignoring your spouse.
- Building dreams and shared meaning with each other.
For military couples in particular, the ability to problem-solve and manage conflict is key to relationship happiness. Fortunately, problem-solving and conflict management are essential ingredients for Warfighter success. Through pre-deployment training, deployment, and reset, Warfighters within each branch learn key strategies for how to manage their emotions, identify problems, develop friendships, share memories together and map strategies for optimal outcomes - all of which are skills that can help foster great family relationships.
However, while deployed, each partner can change in ways that their spouse might not be aware of (both in theater and at home). That’s why making the effort to get to know each other again (even if you've been together for 50 years) is an important part of relationship happiness over time.
Take some time to ask your partner questions like:
- What attracted you to me when we first met?
- Who are your best friends at this point?
- What would you like to see happen for us in the next five years?
- What about yourself are you most proud of?
Questions like these can help foster friendship and positive feelings between you, and keep building dreams for a happy relationship and future together.
Source: These strategies were discussed at the recent American Association of Marriage and Family Therapists conference in September. Specific ideas from Dr. John Gottman's keynote speech, as well as Dr. Robert O'Brien's workshop on "Research-based Conflict Management After Combat Trauma," were used.
As stated in the Warfighter Nutrition Guide (chapter 5) , certain foods raise blood sugar, or glucose, levels better than others. Ultimately, blood glucose from foods you eat are stored in the muscles and liver, in the form of glycogen, to supply energy for future physical activity.
The term glycemic index (GI) is used to describe how high a particular food will raise blood glucose. A high GI food is more effective for replenishing muscle and liver stores of glycogen than one with a low GI. Immediately after a moderate/high intensity mission or exercise, eat foods and beverages that have a moderate to high GI to replenish the glucose used up.
Click here for more information on the Glycemic Index.
Do you find the nutrient claims listed on many foods confusing? You are not alone!
Such claims are strictly defined by the Food and Drug Administration (FDA). Here are common cholesterol-related nutrient content claims with a detailed description of what each means. If a food claims to be cholesterol free, it means that one serving of the product contains less than two milligrams of cholesterol and two grams or less of saturated fat. Low cholesterol means that one serving contains 20 or fewer milligrams of cholesterol and two grams or less of saturated fat. Finally, reduced cholesterol means at least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat. Arm yourself with this information and be an educated consumer next time you shop.
The New York Times Well blog features an article on research that studies the differences of men and women sweat.
According to the article, fit women seem to sweat differently than unfit people of either sex, and quite differently than fit men, a fact that has implications for sports performance.
Click on the link below to access the article.
The October 20 edition of the Vancouver Sun has a brief article on preventing sports injuries.
Click on link below to access the article.
It’s important to eat something after a strenuous workout to replenish muscle stores of carbohydrate and have plenty of protein available to repair the body. Try a peanut butter and jelly (PBJ) sandwich for a great post workout meal! It’s cheap and packed with nutrition if you use natural peanut butter without added sugar and fats, and whole-grain bread.
For other post-exercise snacks please visit the Warfighter Nutrition Guide.
Reuters.com has an article that examines the advantages and disadvantages of treadmills versus elliptical exercise machines.
In the 10/18 In the Crosshairs, we linked to a story on from CNN.com that reported on military medical researchers that have developed a blood test that can detect if someone has suffered a concussion or a mild traumatic brain injury.
In response, Wired.com has an article in their Danger Room section that calls into question the research that has been done by the Army.
CNN.com is reporting that military medical researchers have developed a blood test that can detect if someone has suffered a concussion or a mild traumatic brain injury.
Traumatic brain injury (TBI) is a big concern for the military, particularly milder forms, because unlike TBI, milder injuries cannot be seen on X-rays, CT scans or MRIs. Having this test would be useful not only for the military but for civilians as well.