Category Archives: Physical Fitness

Nutrition’s Role in Building Resilience

2017 FITmas_Nurtition_v2

Editor’s Note: The following is a guest blog provided courtesy of the Real Warriors Campaign. Navy Suicide Prevention Branch is a proud partner of the Real Warriors Campaign. To learn more, visit

Proper nutrition is vital to maintaining good health and mission readiness.1 In this article, you will find tips on making healthy food choices, whether at home or while deployed. You can also help boost the resilience of your whole family by sharing these tips with loved ones.

Why Nutrition is Important

One of the most important drivers of good physical and psychological health is what we eat.2 Food provides the energy and nutrients you need to be healthy. Nutrients include:3

  • Proteins (e.g. fish, chicken, beans)
  • Carbohydrates (e.g., bread, fruits, vegetables)
  • Fats (e.g., walnuts, olive oils)
  • Vitamins (e.g., vitamin D, folic acid)
  • Minerals (e.g., potassium, calcium)
  • Water

In short, healthy food is really fuel for the body. This fuel is key to your physical and mental performance, and helps maintain emotional control during field operations.4 Beyond performance, nutrition also plays an important role in protecting overall health throughout a lifetime. A diet rich in whole grains, lean protein, fruits, vegetables and low-fat dairy products helps lower the risk of certain diseases such as diabetes.3

Nutrition Tips

While healthy food options may be limited while deployed, the military has long understood the role of nutrition for service members. The military is continually working on improving the food supply for deployed warriors such as introducing the Unitized Group Ration–Express, a nutritionally complete meal-in-a-box group ration, and re-assigning some dietitians at dining facilities to implement education programs and food selection recommendations.If you are deployed, keep these helpful nutrition tips in mind:

  • To boost energy, consume complex carbohydrates such as fruits and whole grain bread
  • To meet the demand for increased energy needs in the field, increase your intake of food to prevent fatigue
  • To meet the need for increased energy in cold weather and at high altitudes, try to eat healthy, nutritious snacks in between meals and drink more than your thirst may dictate since the sensation does not keep pace with water loss.
  • Drink plenty of fluids to avoid dehydration; even mild dehydration can reduce your physical and mental performance

While home, and when possible while deployed, the following daily nutrition recommendations are important to keep in mind:1,5

Fruits and vegetables Eat at least 3 – 5 servings of colorful vegetables and 2 or more servings of fruit each day.
Grains Aim for 6 or more servings of whole grain products each day.
Fiber 20 – 35 grams of dietary fiber are recommended daily, although a low-fiber diet may be preferred during some operations.
Dairy Aim to have 3 cups of low-fat dairy products, including milk, yogurt and cheese, each day.
Meat/beans Eat 7 ounces of meat or beans (legumes) each day, with lean or low-fat choices that are heavy on fish, beans, peas, nuts and seeds.

In addition to these food groups, research is also uncovering the importance of omega-3 fatty acids to a healthy diet. Omega-3 fatty acids have been linked to decreased risk of heart disease, certain cancers, circulatory problems and high blood pressure. Researchers have also linked omega-3 deficiencies with increased risk of depression or other psychological health concerns. Some studies indicate that supplements provided to warriors who have low levels of omega-3s might provide a significant boost in their mood and additional resistance to stress.1 Seafood, including oily ocean fish such as salmon, tuna, sardines and mackerel, are among the richest fish sources of DHA, one of the most efficient forms of omega-3 fatty acids. While there is no official recommendation on a recommended daily allowance for omega-3, dietary guidelines call for increasing the amount of seafood consumed as part of a healthy eating pattern.6

What Line Leaders Can Do

As a line leader, it is important to stay informed about your service’s nutrition programs. It is also important to educate units about nutrition using guidance from each respective service.1 Finally, you should provide a model for healthy eating behavior and encourage everyone to make nutrition choices that help build resilience and contribute to mission success.

Additional Resources


1Scott Montain, Christina Carvey and Mark Stephens. “Nutritional Fitness” [PDF 4.65MB], Total Force Fitness for the 21st Century, Supplement to Military Medicine-Volume 175. Published August 2010.
2The Nutrition Source, Harvard School of Public Health. Last accessed Aug. 20, 2014.
3Nutrition, MedLine Plus, National Institutes of Health. Last accessed Aug. 20, 2014.
4Module 6: High Caliber Nutrition in the Field [PDF 1.10MB], U.S. Army Public Health Command (Provisional). Last accessed Aug. 20, 2014.
5Patricia A. Deuster and others. “Sustaining Health for the Long-Term Warfighter” [PDF 451KB], The Warfighter Nutrition Guide, Uniformed Services University of the Health Sciences. Last accessed Aug. 20, 2014.
6Covington, Maggie. “Omega-3 Fatty Acids,” American Family Physician. Published July 1, 2004.
7Health Consequences, Overweight & Obesity, Centers for Disease Control & Prevention.

Fueling Your Body and Mind with Food

Fueling Your Body and Mind With Food_blog image

The relationship between food and health is complex. The foods we eat have a chemical effect on the brain and impact how we feel. Eating processed foods—from nutritional supplements like protein powders to combo meals from your favorite drive-thru—can keep your body from accessing the beneficial nutrients it needs to help you feel and perform your best. Why is this? Many of the essential and naturally occurring nutrients are stripped, altered or replaced during processing. This includes fiber, phytonutrients and other healthy compounds.

Current studies show that a balanced diet that is high in fruits, vegetables, whole grains and lean protein promotes optimal health and better mood. These whole foods are made of vitamins and minerals that are broken down during digestion, making them available for the body to use as energy and for essential processes like cellular repair. When essential components are missing, we experience a decline in energy, alertness and mood.

Supplement vs. Whole Food

Supplements typically use artificial or synthetic vitamins and minerals, which may not offer the same benefits as whole foods. The human body is designed to recognize natural and whole ingredients, so it isn’t able to utilize the man-made vitamins and minerals as effectively.

Many supplements isolate particular nutrients and leave out essentials that the body would otherwise use if the food was consumed in its natural form. Take whey protein powder supplements for example. While this milk-based protein produces a rapid increase in amino acids needed for muscle growth and repair, casein protein can also help prevent muscle breakdown (which in turn, supports growth). Where do both whey and casein naturally occur? In milk! In general, service members consume enough protein through their food and don’t actually need to supplement their protein intake.

Comfort Food vs. Whole Food

Our mood often influences what we eat, but what we eat can also influence our mood. Consider these scenarios:

  • Two Sailors are experiencing similar stressors. They’re in the midst of preparing for permanent change of station (PCS) moves that are causing a lot of strain in their households and on their wallets. At work, they’re both hit with short-fused tasks that their current supervisors are keeping close watch on, in addition to the other things they have to get done.
  • When Sailor A gets home, tired and frustrated, he reaches for cookies, potato chips and a soda and heads to the couch. He starts to get his mind off of everything, but about 20 minutes later he’s back to feeling drained and irritated.
  • When Sailor B gets home, tired and frustrated, he goes for some leftover grilled chicken and vegetables in the refrigerator and a glass of water. His problems don’t go away after he eats, but he’s able to regroup and shift focus to the things he can get done at home to support the move without feeling angry or annoyed.

Why the different outcomes? The comfort foods Sailor A went for are highly processed, high in added sugar and fat, and low in nutrients. While they may have an emotional appeal (especially if they were his go-to comforts as children) those effects wore off quickly. The vitamins and nutrients he needed to rebalance his mood, such as serotonin, were missing or less effective because they were in a man-made form that wasn’t as accessible to his body. This emotional rollercoaster can increase feelings of anxiety, depression and fatigue, causing the craving cycle to begin again. Sailor B got the benefits of serotonin, boosting his mood and giving him the energy to do something productive. Not only did he get his mind off of his day, but he’ll sleep better and be more focused and alert.

How to make changes

Eating healthy or healthier doesn’t have to be difficult or expensive. Here are a few ways to make the switch to whole or less processed foods:

  • Re-think fast food. For a quick and healthy meal, opt for a rotisserie chicken at your local grocery store, a salad and fresh fruit.
  • Shop the perimeter of your grocery store for fresh meats and produce. Most frozen food is good too; just skip items with gravies and sauces. Living in the barracks? Check out these tips to eat healthy while saving time, space and money.
  • Swap out your sugary snack stash for your favorite fresh fruits and vegetables; the original comfort foods. Pair them with 10-15 nuts or a tablespoon peanut butter or other healthy spread.
  • If going for a processed food (something that comes in a bag, box, container or package), aim for five ingredients or less. Watch out for high-fructose corn syrup and other hidden sugars.

Talk to your Health Promotions Office or Registered Dietitians (RD/N) office for more information and resources.

LT Pamela Gregory, OPNAV N17 Nutrition Program Manager, is a Registered Dietitian with nine years’ experience in counseling a wide variety of clientele on nutrition and health-related diseases/ topics. LT Gregory uses a functional nutrition approach to assist clients in their treatment phase.


  1. (2015, Aug. 31). Is Whey Protein the way to go? Retrieved Jun. 21, 2017, from
  2. (2014, Jan. 2 ). Can Food Affect Your Mood. Retrieved Jun. 21, 2017, from
  3. (2012, Jan. 1) Journal of Food Science, 77 PP R11-R24.
  4. (1999). Impact of Processing on Food Safety. Advances in Experimental Medicine and Biology, 459 PP 99-106.

5 Benefits of Working Out with a Buddy


Editor’s Note: The following is a guest blog post provided courtesy of Guard Your Health. More information and tools are available at

We all know that staying fit and exercising is important. We also know that staying motivated to work out on a regular basis can be hard.

That’s why finding a good workout buddy is one of the smartest fitness moves you can make. Working out with a buddy can give you:


When you work out by yourself, it’s easy to lose motivation. A buddy will support you and cheer you on to help you reach your fitness goals.


It’s easy to bail on your own workout. But it’s much harder to ditch a workout when you know you’re going to be letting someone else down. Having a reliable workout buddy will help you stick to your goals.


As humans, we like to be competitive—even if it’s just good, friendly competition among friends. A buddy will challenge and push you to do more than you might do alone.


Working out can be boring, especially during long cardio sessions. Having a buddy to talk with while working out will make the time go by faster.


A buddy can share new exercises or workouts so that you can switch up your routine. This will keep your workouts fresh, as well as keep you motivated to try new moves.

So who qualifies as a good workout buddy? Here are some tips of what to look for when choosing one:

  • A good attitude. You want someone who is encouraging and positive.
  • A compatible style of motivation. You may need a drill sergeant to get motivated, or maybe a cheerleader.
  • Similar schedules. You want someone who is dependable, as well as available to consistently work out with you at the same times.
  • Similar fitness goals. You need to share similar fitness goals to be effective workout partners.
  • You want someone who makes working out enjoyable and even fun.

Finding a workout buddy can be as easy as looking around the gym during your workout, or calling a fitness-minded friend.



Navy Suicide Prevention Branch is a proud partner of Guard Your Health (, a health and medical readiness campaign for Army National Guard Soldiers and their families sponsored by the Army National Guard Chief Surgeon’s Office. Guard Your Health provides Army National Guard Soldiers with the information, motivation, and support to overcome challenges and make healthy decisions for themselves, their families, and their units. To learn more about improving your health, visit the Guard Your Health website, like “Guard Your Health” on Facebook, and follow @ARNGHealth on Twitter. For more tips to max your APFT and stay mission ready, subscribe to FitText, Guard Your Health’s text message program, by texting FIT to 703-997-6747.

Seasonal Self-Care for Military Families

Fort Hood Oktoberfest 2014

“Sweater weather” is here, but there’s more to the fall season than overhauling your family’s wardrobe by swapping bathing suits and sandals for warm jackets and boots. Though cleaning is typically associated with the spring, the fall season is synonymous with change and is an opportunity to clear out the excess and the negative from our lives, tune-up our engines and start fresh. As you notice the leaves starting to change color, the sun setting earlier and the days getting cooler, take a look at how your family’s schedules and routines may have transformed since the summer months as well. The fall season is a good time to evaluate, adjust or establish self-care strategies for yourself and your family to help everyone keep an even keel leading into the holiday season.

In the post Being There for Others Starts with Being There for Yourself, self-care is described as “your oxygen mask for everyday life and unpredictable moments alike.” It includes tending to basic needs that may sometimes fall by the wayside during busy times, such as eating a balanced diet, getting enough sleep and exercising regularly. Self-care also includes coping skills and strategies to help you regroup and decompress. Good self-care can be challenge for many and is unique for everyone. Check out these ideas to get your entire family on a path to restoring, revitalizing and recharging your self-care routines this fall:

  1. Give Your Fitness Routine a Facelift. Exercise is an overlooked but important type of self-care. Our daily lives are often dictated by schedules and sometimes run on auto-pilot. When things pop up and throw us off course, workout time may be the first thing to go. But exercising isn’t merely a tool to promote physical health or just another item on the to-do list. Your workout can also serve as a daily escape from routine and challenges. If you can’t make it to the gym to take your usual run on the treadmill, move your run outdoors to enjoy the fall foliage, cooler temperatures and convenience that nature has to offer. While building your workout into your regular routine is ideal, switching it up will help you meet your goals without causing your fitness gains to plateau or your schedule to spin out of control. Whether you get in 30 minutes of cardio at the gym or on the trail, you’re still caring for your mental and physical strength. Check out other workouts you can try here.
  1. Make Good Zzz’s a Priority. As we adjust to winding the clocks back an hour, make an effort to help your family build better sleep habits. Creating a sleep-ready environment, following a consistent and relaxing sleep ritual, and avoiding stimulants before bedtime (such as sugar, alcohol, caffeine and nicotine) are all examples of healthy sleep habits that you and your family can incorporate into your self-care practices. A good night’s sleep is so vital, that even slight deprivation beyond the recommended seven to nine hours can negatively affect performance, memory, mood, judgment and healthy stress navigation. In fact, research demonstrates that after only one day without sleep, even young, healthy service members lose 25 percent of their ability to think clearly [1]. For more sleep tips, check out Human Performance Resource Center’s Sleep Optimization section for strategies, apps, assessments and tools.
  1. Make Time for Play Time. Even though it is sometimes dismissed as unproductive, “recess” is just as essential for adults as it is for kids. Play is important for many aspects of our lives, boosting creativity, improving relationships and connection with others, fostering problem-solving skills, improving brain function and fueling emotional well-being. Rather than adding to your sensory overload from electronic gadgets, find unstructured activities that allow you to unplug while having fun and enjoying yourself. Fall provides the perfect backdrop for investing in some play time. Carve or paint a pumpkin with friends or family, jump in a pile of leaves, go apple-picking, attend a local fall festival, or go hiking.
  1. Practice Gratitude. Don’t wait until Thanksgiving to share what you’re thankful for; start now to cultivate an attitude of gratitude throughout the year. New Small ACT Selfie signs with a seasonal twist are now available, providing you and your family with the opportunity to jot down what you’re grateful for, take a photo with the sign, and submit to for publishing in the 1 Small ACT Photo Gallery on Flickr and Facebook. To keep the practice going, create a gratitude jar and place it in a high-traffic area in your home with small strips of paper and a pen or pencil nearby. Encourage everyone to write down one or two things for which they’re grateful and take a moment to reflect on what life would look like without those things. Whenever challenges arise or anyone needs a motivational boost, pull a strip from the jar.

The onset of the holiday season often sneaks up on us, placing increased demands on our time, wallets and relationships, as well as our physical and emotional health. This year, don’t let taking care of yourself fall by the wayside; make it a priority for your entire family so that you can each find simple and healthy ways to navigate stress, restore a sense of Controllability and enjoy all that the season has to offer. Practicing healthy self-care habits is one way to be there for yourself, your family and Every Sailor, Every Day.

Five Small ACTs to Strengthen your Mental Health


Promoting mental health involves a combination of strategies supporting psychological, emotional and social well-being. While mental health is often discussed in relation to mental illness, it is defined as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her own community.” [1]

In honor of Mental Health Month (May), try incorporating these five small ACTs into your daily routine to build strength from the inside out:

  1. Practice self-care.
    Whether you’re navigating life’s daily stressors or are working through ongoing challenges, self-care is an important mental health tool. Journal writing is a self-care technique that can help you relieve stress, find meaning during adversity, and process thoughts and emotions in a healthy manner. To build this habit, seek a quiet place and aim to write for a few minutes at the same time each day (set a reminder on your smart phone if you need a nudge). Pick a format that’s most accessible and comfortable for you, such as a notebook or computer. If you’re ready to go but feel a bit of writer’s block coming on, try starting with phrases like “I am most grateful for…” or “I believe in myself because…” to get you going. Our partners at the Real Warriors Campaign have more tips on journaling and other self-care tools, such as practicing mindfulness.
  1. Fuel with nature’s best.
    When it comes to optimizing physical or mental health, the benefits of drinking water are a “no-brainer.” Moderate dehydration can elevate cortisol levels (one of the body’s fight or flight hormones) leading to feelings of anxiousness and stress. Just a two percent decrease in weight due to fluid loss has been shown to impair both mental and physical performance, including memory function [2]. The Navy Operational Fitness and Fueling System recommends drinking at least 0.5 to one fluid ounce of water per pound of body weight daily to promote physical and mental performance. Be sure to pair your H2O with nutrient-packed fruits, vegetables, whole grains and lean protein. Research shows that people with diets high in whole foods have a lower risk of depression than those who consume mostly processed food [3]. For more tips on fueling with your physical and mental health in mind, click here.
  1. Maintain a physical fitness regimen that you enjoy.
    What can you do to improve your mood, get better sleep, increase endurance, navigate stress, boost energy and stay mission (and PFA) ready? Exercise. Physical activity has been proven to do all of the above, in addition to potentially reducing the symptoms of anxiety and depression, and boosting cognitive function [4]. Round up a few shipmates and go for a run around the flight-deck, try a group fitness class on your installation, sweat it out on the yoga mat or get fit with interval training. The objective is to find a physical activity you enjoy that strengthens your body and mind! Aim for a minimum of two hours and thirty minutes of moderate physical activity per week, strength training all major muscle groups. Short on time or space? Try this workout.
  1. Have a plan to navigate stress—and put it in ACTion.
    Challenges are inevitable, and sometimes determining where you can turn for help can be a challenge in itself. A Stress Navigation Plan can help you identify your physical, emotional and social reactions to stress; note helpful coping strategies; and determine who and where your resources are before you need them. Your plan is a reminder that no matter the situation, you don’t have to navigate it alone. Personalize your Stress Navigation Plan today and keep it in a safe, easily accessible place. Key resources such as the Military Crisis Line, Military OneSource and Navy Chaplain Care are already populated in the plan for your convenience.
  2. Practice kindness, 1 Small ACT at a time.
    Performing a kind act stimulates “emotional warmth,” which promotes release of oxytocin in the brain [5]. Whether you volunteer to be an on-call designated driver for your shipmates, tell a loved one how much they mean to you, or simply hold the door for someone, you’re contributing to your own feelings of connectedness, purpose and belonging. These are important aspects of social and emotional well-being that build mental health. 1 Small ACT not only makes a difference to others—it makes a difference to you.

While you’re working these small ACTs into your daily routine, don’t forget to find the funny in life. Laughter can help thwart the release of stress hormones, trigger production of feel-good hormones and promote relaxation. Just don’t take it as far as Jonesy (pictured above, courtesy Julie Negron)!

For more small ACTs to strengthen your mental health this month and throughout the year, follow Operational Stress Control on Facebook and Twitter at @NavStress.


[1] Mental Health Basics. (2013). Retrieved April 2, 2016, from

[2] Department of the Navy, Morale, Welfare and Recreation. (n.d.). Navy Operational Fitness and Fueling System. Retrieved April 3, 2016, from

[3] Akbaraly, T. N., Brunner, E. J., Ferrie, J. E., Marmot, M. G., Kivimaki, M., & Singh-Manoux, A. (2009). Dietary pattern and depressive symptoms in middle age. The British Journal of Psychiatry, 195(5), 408-413. doi:10.1192/bjp.bp.108.058925

[4] Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for Mental Health. Primary Care Companion to The Journal of Clinical Psychiatry, 8(2), 106.

[5] Acts of Kindness can make you Happier. Retrieved March 01, 2016 from