Welcome back. In parts 1 and 2 of Your Takeaways from Men's Health Month, we talked about health and its range of factors that may affect soldiers. Health is more than just not having an illness; it's about making smart health choices, remaining fit, having a good diet, building supporting personal relationships, and being smart when it comes to risk-taking behavior.
Nevertheless, on any given day about 43,000 Soldiers (about 12 Brigade Combat Teams) are non-deployable due to medical issues.
In addition, only about 30% of Soldiers are meeting activity goals that support the development of a tactical athlete.
Soldiers and their families can take control of their health by following the Performance Triad (August 2016 will be Performance Triad month).
The Performance Triad enhances readiness by promoting sleep, physical activity, and nutrition. Improving sleep, activity and nutrition will optimize human performance through individual and unit health readiness, performance, mental and physical well-being, and resilience.
For activity, Soldiers should have a minimum of 150 minutes of moderate exercise and 75 minutes of vigorous exercise each week. Only about 60% of Soldiers meet this goal. The 150 minutes per week of moderate exercise is the foundation for sustained performance and personal health. Adding 75 minutes of running, fast cycling, swimming, and high intensity training builds optimal fitness.
Nutrition is especially important in promoting health. Eating at least eight servings of fruits and vegetables per day and making one-half of your plate fruits and vegetables can go a long way in reaching this goal. Fruits and vegetables are nutritional powerhouses, and studies continue to show they help build physical, cognitive, and emotional strength.
The most important component of the Triad may be sleep, however. Sleep is vital for health, performance, and well-being -- and the better the quality of sleep, the greater its benefits. This is why proper sleep practices are important for all adults.
We know the signs of lack of sleep:
--Struggling to stay awake during mission breaks, guard duty, or driving
--Difficulty understanding or tracking information
--Attention lapses
--Irritability, decreased initiative or motivation.
You should identify sleep distractors and try to illuminate them. Consider the following that might improve your sleep.
--Get 7-8 hours of sleep every 24 hours.
--Sleep in a safe, quiet place: if tactically permitted, use soft foam earplugs or a fan to block sounds; use a sleep mask to block light.
--Do not use any drugs (prescription or over-the-counter) to help you sleep unless you are taking them under the guidance of your healthcare provider.
--No caffeine within 6 hours of lights out.
--Finish PT 3 hours before lights out.
--Establish a wind-down routine starting 30-60 minutes before lights out. Stop using electronic devices. Read or listen to relaxing music instead.
The Performance Triad encourages Soldiers in a sustained operating environment to get as much sleep as possible and try to establish and maintain a routine for sleep. Remember, the recommendation is about 8 hours every 24 hours, not necessarily 8 hours straight.
Sleep banking prior to a high operations tempo may help Soldiers be more resilient to fatigue. Up to two weeks prior to the start of a mission, you can pay down your sleep debt and bank sleep by getting 8 or more hours of sleep.
The Performance Triad of adequate sleep, physical activity, and proper nutrition are important cogs in helping to ensure health.
The Triad helps the Soldier Athlete and their families to be an unstoppable force. Being ready, resilient and healthy are hallmarks of men and women in uniform and characteristics of tactical athletes.
It is up to you to guard your health, and you do this best through your life choices that enhance health and fitness.
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