H2F Weekly Blog

H2F Blog Post #7

September 18th, 2024

Gut health is more than just a trendy topic, it's central to your overall well-being, particularly when it comes to mental health and productivity. The gut, often referred to as the "second brain," is home to trillions of bacteria that play a pivotal role in various bodily functions, including digestion, immune support, and even brain function.

Why should I improve My Gut Health ?

Improving your gut health is crucial because it directly influences your overall well-being. A balanced gut supports better digestion, enhances mental health, and boosts cognitive function, which collectively contribute to a more productive and satisfying life. By focusing on gut health, you’re investing in a foundation that supports both your physical and mental health, ultimately enhancing your quality of life.

Gut Health and Brain Function

Maintaining a healthy gut has a profound and direct impact on brain function. The gut is home to a diverse community of beneficial bacteria that play a crucial role in supporting cognitive processes. When your gut is rich in these good bacteria, it promotes clearer thinking, sharper decision-making, and improved memory retention. The gut and brain are connected through the gut-brain axis, a complex communication network that allows them to influence each other. A well-balanced gut helps to regulate neurotransmitter production, which is essential for mood stability, focus, and cognitive performance. As a result, when your gut is in optimal condition, your brain operates at its best, enabling you to approach tasks with greater ease, enhanced creativity, and a more focused mindset. This connection highlights the importance of gut health not just for physical well-being but also for maintaining mental clarity and cognitive sharpness in daily life.

Gut Health and Emotional Well-Being

The gut-brain connection is a crucial factor in emotional well-being, significantly influencing how you feel daily. A well- functioning gut can help stabilize your emotions, reducing the likelihood of mood swings and promoting a sense of calm. On the other hand, poor gut health can contribute to irritability, heightened stress levels, and even symptoms of depression. By prioritizing your gut health, you’re not only supporting your physical body but also fostering a more balanced and positive emotional state, which is essential for overall well-being.

Gut Health and Mental Health

The connection between your gut and brain is strong and significant. Over 90% of serotonin, the hormone that contributes to feelings of happiness and well-being, is produced in the gut. When your gut is healthy, it can better regulate serotonin production, which helps stabilize your mood and reduce the risk of mental health issues like anxiety and depression. Conversely, an imbalanced gut can lead to increased inflammation, which has been linked to various mental health disorders.

How to Eat for Optimal Gut Health

To support optimal gut health, focus on a diet rich in fiber, probiotics, and prebiotics. Incorporate plenty of fruits, vegetables, whole grains, nuts, and seeds to fuel beneficial gut bacteria. Include fermented foods like yogurt and kimchi to maintain a healthy population of probiotics. Prebiotic foods such as bananas, onions, and garlic help nourish these good bacteria. Limiting processed foods and sugars is essential to prevent the growth of harmful bacteria. Lastly, stay hydrated to support digestion and maintain a balanced gut microbiome.

H2F Blog Post #6

September 11th, 2024

While the importance of water consumption and hydration may be common knowledge for the success and sustainability of runners, proper fueling and nutrition are also important factors to consider through carbohydrate intake. When people eat carbohydrates, their body breaks them down into glucose, which fuels the body for activity, i.e. running. The body stores carbohydrates in a form known as glycogen. Our glycogen levels can become depleted during long periods of physical exertion. In addition to fueling the body for activity, carbohydrates are essential for post-run recovery functions such as muscle recovery and glycogen resupply. Carbohydrates should be taken pre-run, post-run, and during long-distance runs as well. The most common methods of carbohydrate intake during runs are in the forms of gels, chews, or sports drinks. These carbohydrate-based options are fast-acting due to their glucose-based formula, and some can be best absorbed through dilution with water to prevent stomach issues.

Energy gels are a concentrated, liquid form of carbohydrates. There are several different types and flavors of energy gels. Common forms are the classic gels, caffeinated, electrolyte-enhanced, and isotonic gels. Classic gels are the most common form of simple carbohydrates and will provide a fast-acting boost of energy for runners. Caffeinated gels can be a great option for runners looking for an immediate boost of energy during prolonged physical exertion. However, the caffeine contained in these gels may cause stomach upset, so it is best to experiment before a race day to see which form is best for you. Isotonic and electrolyte-enhanced gels both provide essential electrolytes to keep the body hydrated including potassium, sodium, and magnesium. Water intake is advised during gel consumption to avoid GI issues and prevent cramping. Flavors can range from fruity to more rich flavors like chocolate and PeanutButter.

Energy gels are mostly used for long-distance runs or any prolonged, high-intensity form of exercise, typically 60+ minutes. The body relies on carbohydrates as a form of fueling during high intensity exercise such as a ruck march greater than 4 miles. Energy gels work as a fast-acting way to maintain glycogen levels, delaying the onset of fatigue and allowing you to run further for a longer period of time.

It is recommended that 30-60 grams of carbohydrates be consumed per hour during prolonged physical exertion. Energy gels contain approximately 25 grams of carbohydrates per packet. Putting this into perspective, a runner taking on a half marathon will want to consume their first energy gel approximately 45 minutes into their race. Additional gels should be taken every 20-45 minutes after the initial packet.

H2F Blog Post #5

September 4th, 2024

With the winter quickly approaching it is important to know what is needed to train in the cold weather successfully. Correct gear is one of the most important things to have when exercising in a cold environment. The goal of the gear is to keep you warm enough that are you are not shivering but not too warm to cause excess sweating. Shivering is the forcible contraction of one group of the body’s muscles against their immediate antagonists. It is important to avoid shivering because it has a peak effect of a 5-fold increase in the resting energy expenditure. Shivering is useful to increase metabolism in an emergency, but it does make coordinated motor tasks more difficult to perform. There is a learning curve for figuring out when to add or remove layers but over time you will figure out what works best for you. Another important factor of training in the cold is acclimation. The main feature of a cold acclimated individual is a downward shift of the shivering threshold. There is also a shift in the subjective feeling of coldness and discomfort in any given environment, and the core temperature is allowed to drop to a lower level. Guidelines to become a cold acclimated individual are scare so its just important to get out in the cold and be comfortably cold.

H2F Blog Post #4

August 28th, 2024

Choosing the right shoes for your workouts is essential for maximizing performance, comfort, and safety. The right pair of shoes can support your feet, ankles, and knees as you move through different workouts. With so many options available, knowing which pair is best can be overwhelming. In this article, we will break down some key considerations to keep in mind to help you select proper shoes for workouts.

1. Know your workout routine 

Considering the type of exercise you will do is the first step in selecting the right shoes. Different activities require different types of support and cushioning. For example, running and walking requires a shoe with good shock absorption and higher cushioning. On the other hand, if you are doing weightlifting, you will benefit from a shoe with a flat sole and firm support to provide more stability.

2. Get the right fit

It is crucial that your workout shoes fit properly. Ill-fitting shoes can lead to discomfort, blisters, and even injuries. When trying on shoes, ensure there is enough room in the toe box for your toes to wiggle and that the shoe is snug around the heel. Additionally, ensure the shoe provides enough support and cushioning for your foot.

3. Look for quality and durability

Investing in a high-quality pair of workout shoes is important for ensuring they last and provide the support you need. While it may be tempting to opt for a cheaper option, spending a little extra money on a good pair of shoes can save you from potential injuries in the long run.

Selecting proper shoes for workouts is essential for maximizing performance and preventing injuries. With the right pair of shoes, you can feel confident and comfortable during your workouts.

H2F Blog Post #3

August 21st, 2024

The warm temperatures have graced their presence on the Fort Wainwright Arctic strong soldiers. What does that mean? Of course, more time to run on clear paths here while soaking in that oh-so-good sunshine. Who doesn’t love a good mixture of vitamin D and endorphins? As much as running may be a love-hate relationship, Soldiers are already increasing their volume of running. H2F Injury Control is here to remind you that sudden increases in running volume without proper train up is a recipe for a quick rise in injuries. Progressive running distances should be planned, not random. An easy method for this is a 10-15% volume increase per week with proper pacing. The level of fitness and capability of individual Soldiers should also be considered when planning this progression. While some may encourage daily running, there must be proper recovery time before the next run session for the whole formation. A recommended beginning plan is to run no more than twice per week with a mixture of pace training and longer distances. Consider only running once per week if weekly rucking is a part of the plan. The other days should consist of weight training with a potential short cardio component. If you do find yourself starting to notice shin, knee, or hip pain, consider the following treatments before seeking medical care: relative rest from the aggravating activity, cross-training (ie. Biking, swimming, elliptical), stretching, and potentially nonsteroidal anti-inflammatory medication. Improving running techniques can also aid in reducing the stress of running. Contact your H2F Athletic Trainer or Physical Therapist for more information about treatment options or visit the H2F running technique class at Hangar1 (schedule can be found at www.h2f40below.com).

H2F Blog Post #2

August 14th, 2024