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.
In our previous post, we talked about why family relationships are important for Warfighter performance. This week, we’ve identified strategies for enhancing one’s relationships, based on the latest research we’ve read. Just like our bodies, relationships can be made stronger with training.
Think about adding the following strategies to your “relationship fitness plan.” They can be used in any close relationship: with your partner, your child, other family, or friends.
1) Relationships need work before problems arise. Many programs, like the Comprehensive Soldier Fitness Program and the One Shot One Kill v2.0 Resilience Program, address this concept of prevention. Just as you don’t start training for combat the day before a mission, you shouldn’t start relationship training after issues arise. Your relationship fitness plan should include practicing these behaviors:
Appreciate your loved ones through words or deeds.
Obey the Golden Rule: Treat others as you want to be treated.
Put yourself in the other person’s shoes. When in a fight, stop and ask yourself what the true message is behind the other person’s words.
Listening openly rather than reacting to angry behavior can head off an argument.
Communicate using “I-statements,” rather than blaming statements beginning with “you.” Start with an “I” and clearly state what you want to say from your perspective.
Keep negative comments and interactions to a minimum. For every one negative comment or interaction, five positive ones are needed to balance it out.
Soften your “start-up.” Conversations that turn into fights can be predicted from the start of the conversation. If a conversation begins with angry tones, high-pitched voices, or aggressive behavior, it can quickly escalate into an argument.
Keep things in perspective. Focus on the bright side.
Have fun. Remember to laugh together and have fun.
2) Relationship problems don’t go away by ignoring them. Being proactive by addressing recurring problems can go a long way towards fewer problems and creating less stress in the long run.
3) Timing is everything. Be strategic about when you address problems. When emotions are high, you’re more likely to say things without first thinking them through. With sensitive issues, take a break and address the issue when everyone is calm. At the very least, break from the argument for the time it would take to drink a glass of water.
4) Practice good relationship skills during the good times, so you’re prepared in difficult times. Just as Warfighters constantly train in order to be prepared for the difficulties they might encounter, relationship skills require practice before they’re put to the test in stressful situations.
The above strategies can help your relationships be positive forces in your life – and with less stress and more love, you can handle the rest of your life better.
The June 29 edition of the Telegraph.co.uk published an article titled Caffeine can boost endurance racing. The article cites research done by Coventry University and reports that high doses of caffeine can increase muscle power and endurance.
Study author Dr Rob James, from the University of Coventry's Department of Biomolecular and Sports Science, said: "A very high dosage of caffeine, most likely achieved via tablets, powder or a concentrated liquid, is feasible and might prove attractive to a number of athletes wishing to improve their athletic performance.
"A small increase in performance via caffeine could mean the difference between a gold medal in the Olympics and an also-ran."
Recent surveys of dietary supplement use indicate that about 20 percent of active duty personnel are using some type of protein powder. The percentage of users is likely higher among special operations personnel, and this is of concern, given the July 2010 Consumer Reports® alert on protein drinks. These powder products are typically mixed with milk, water, or another liquid to make a shake and promoted as a sure way to increase muscle mass. The products often come in different flavors, with strawberry and chocolate the mainstays.
The Consumer Reports® Alert indicated that most of the 15 protein drink products analyzed contained miniscule to concerning amounts of selected contaminants – arsenic, cadmium, lead, and/or mercury – each of which is toxic to various organs in the body. Military personnel commonly use several of the products noted in the report. These include EAS Myoplex Original Rich Dark Chocolate Shakes; Muscle Milk chocolate, vanilla crème, and nutritional shake beverages; MuscleTech Nitro-Tech Hardcore Pro-Series Vanilla Milkshake; selected GNC products, and BSN and Optimum Nutrition whey protein products.
It is important to note that if three servings of these products were taken per day, consumers could be ingesting amounts of these contaminants in excess of the maximum limits proposed by the United States Pharmacopeia, the authoritative standard for health products. Importantly, toxic effects have been reported from using these products and are of concern because the Food and Drug Administration does not require such products to be tested to confirm the absence of contaminants and other potentially dangerous products before they are sold.
Take Home Message: A chicken breast, three 8-oz glasses of milk, and three eggs are inexpensive sources of high quality protein, whereas protein powders are expensive sources of uncertain quality, and potentially contaminated, protein. It is both better and cheaper to eat real foods.
The awareness that family well-being is crucial to Warfighter readiness and success is growing. Admiral Mullen’s talk at the Total Fitness Conference in December centered on the importance of the family for total Warfighter fitness. There are numerous programs designed to support the Warfighter’s family – from Family Readiness Groups to advice and counseling services. But other than the common knowledge that military life can be hard on families, why are family relationships so important to Warfighter performance?
For many of us, everything we do, all the choice and decisions we make, are with our families in mind (be it parents, spouses, children, or siblings). This is because relationships enrich our lives. At the same time, relationships can be a double-edged sword – while happy and supportive relationships help people deal with stress better, unsupportive relationships with lots of fighting are a source of stress. In fact, being in a difficult relationship can go beyond just being a source of stress – relationships can impact your health for better or for worse. People in supportive and loving relationships are in better health, rebound from pain and trauma faster, and heal faster than those in unsupportive and negative relationships.
Now imagine the impact a personal relationship filled with a lot of conflict could have on a Warfighter’s ability to be successful in theater, and on returning home from a demanding tour.
The military lifestyle, with its long and stressful deployments and multiple moves, can take a toll even on the best relationships. But stepping outside of the military for a moment, relationship happiness is a major problem for most Americans. Divorce statistics in this country speak for the state of most relationships, and surveys show that of the 50 percent of couples who stay married, less than half report actually being happy with their spouse.
The good news about relationships, though, is that they can improve!
Learning the relationship skills that strengthen families and ease problem areas is something everyone can do. The saying “relationships take work” is true, but the work we put in can powerfully benefit all of our relationships. The importance of these skills is recognized by the Army’s Comprehensive Soldier Fitness program, which focuses on prevention and enhancing family relationships as key components of Warfighter performance and success.
In next week's blog, the HPRC will identify what we think are the best strategies for enhancing one’s relationships, based on the research we’ve read. Just like our bodies, relationships also need daily training for optimal fitness. Check back next week for what we think should be in everyone’s “relationship fitness plan.”
The FDA does not strictly regulate dietary supplements. As a result, supplements may not be as pure as stated on the label and may have potentially harmful contaminants. When purchasing dietary supplements, choose products approved by United States Pharmacopeia (USP) or other reputable sources.
When performing physical activities in the heat, avoid drinking liquids that contain alcohol or large amounts of sugar since these actually cause you to lose more body fluid. Also avoid very cold drinks, because they may cause stomach cramps.
Dietary supplements may interact with medications or other dietary supplements, and may even contain ingredients not listed on the label. To help ensure coordinated and safe use, inform your health care provider about any dietary supplements you are using.
John Gottman, a noted couples researcher, has identified four characteristics that destroy relationships over time. In fact, if these characteristics are present when couples communicate, they are more likely to divorce over time. These characteristics are: criticism, contempt, stonewalling, and defensiveness. Gottman contends that these destroy relationships and termed them “The Four Horsemen of the Apocalypse." Visit the HPRC Overall Family Optimization Skills section to learn more or see for more information (Gottman, 1994; Holman & Jarvis, 2003; Camp, Holman et al. 1993; Gottman and Levenson, 1992; Gottman 1993).
Does LOVE make you healthier? WebMD has compiled recent research on the amazing health effects of love, particularly in marriage. Happily married individuals 1) live longer, 2) see the doctor less, 3) have lower blood pressure, 4) are less depressed and 5) anxious, 6) manage stress better, 7) manage pain better, 8) have fewer colds, 9) heal faster and 10) are happier. See the full article here.
Also, for tips on how to make your relationship better, visit the HPRC Family Matterspage.
Relationships have a profound impact on health and happiness (see HPRC Family Matters section for more information). Recent research confirms that supportive and happy marriages promote better health, and conversely, that conflictual and negative marriages contribute to poor health. These findings may not be specific to just legally married couples since some studies have shown that having a consistently close and intimate relationship fosters positive effects. Click here for the full article.