While there is a lot to look forward to in the fall season, it also marks the beginning of cold and flu season, along with the challenges of shorter days and less daylight. To stay healthy during this transition, adopting a holistic approach that includes good sleep, proper nutrition, vaccinations, exercise, and effective hygiene practices is essential. Here are some key strategies to help you and your family stay healthy this fall.

1. Get Plenty of Rest

Adequate sleep is a cornerstone of good health, and it becomes even more critical during the fall months when our bodies adjust to changing daylight hours. Sleep helps our immune system function optimally, allowing it to fend off viruses and other infections. While studies show that men need less sleep than their female counterparts, it is still vital to get adequate sleep. Aim for 7-9 hours of quality sleep per night for adults, and ensure children get the recommended amount for their age. Create a relaxing bedtime routine—like reading, listening to calming music, or practicing mindfulness—to improve sleep quality.

2. Healthy Eating Habits

Fall is the perfect time to enjoy seasonal fruits and vegetables packed with essential nutrients that support a strong immune system. Incorporate produce like apples, pears, pumpkins, sweet potatoes, squash, and dark leafy greens into your meals. These foods are rich in vitamins A and C, antioxidants, and fiber, which help bolster your defenses against illness.

Staying hydrated is equally important, so drink plenty of water throughout the day. Opt for warm herbal teas or water with lemon if you prefer a cozy beverage on cooler days.

3. Flu Before Boo

The fall season is also flu season, making it the perfect time to get your annual flu shot. The flu vaccine is the most effective way to protect yourself and your family against the flu virus, which can cause serious health complications, especially for young children, older adults, and those with weakened immune systems. Vaccination reduces your risk of contracting the flu and helps prevent its spread to others. TRICARE covers the flu shot at local pharmacies and offers it at your local Military Treatment Facility (MTF) clinics. It is recommended to get your flu shot before Halloween, remember to get your flu before boo!

4. Stay Active with Regular Exercise

Exercise is crucial for maintaining good health all year round, and fall is no exception. Regular physical activity boosts your immune system, improves cardiovascular health, and enhances mood by releasing endorphins. While it can be tempting to stay indoors as the weather cools, get out and enjoy the cooler temperatures. Go for brisk walks, jogs, or bike rides. Consider at-home workouts, yoga sessions, or even dancing to your favorite music if outdoor activities are limited. The CDC recommends at least 150 minutes of moderate-intensity exercise per week but remember that every little bit counts.

5. Practice Proper Hygiene: Sneeze and Cough Etiquette

With colds, flu, and other viruses circulating more in the fall, practicing good hygiene is essential to prevent the spread of germs. Teach children and remind adults to sneeze or cough into their elbow or a tissue instead of their hands. This simple practice helps contain germs and reduces the likelihood of transmission to others.  If 2020 didn’t teach you this, here is your reminder – regularly hand washing with soap and water for at least 20 seconds is an effective way to minimize the spread of illness. Carry hand sanitizer for situations where soap and water are not available.

6. Boost Your Immune System Naturally

Regularly spending time outdoors can provide a healthy dose of vitamin D, vital for immune function. Even on cloudy days, try to get outside for at least 15-30 minutes. Adequate hydration, managing stress through relaxation techniques like deep breathing or meditation, and maintaining a healthy gut through probiotic-rich foods like yogurt or fermented vegetables can also enhance your immune response.

7. Manage Stress and Mental Well-Being

The fall season can sometimes bring added stress due to busy schedules, school commitments, and upcoming holiday planning. Chronic stress can weaken the immune system, making it more challenging to fend off illnesses. Incorporate stress-relieving activities into your daily routine, such as reading, journaling, practicing yoga, or spending time with loved ones. Maintain hobbies that bring joy and relaxation to maintain mental well-being.

Staying healthy in the fall is about taking a proactive and balanced approach to your well-being. By getting enough rest, eating nutritious foods, getting vaccinated, staying active, practicing proper hygiene, and managing stress, you can build a strong defense against seasonal illnesses and enjoy all that this beautiful season has to offer. Remember, small daily habits add up to make a big difference in maintaining your health and happiness throughout the fall season. So, embrace these practices, and get ready to enjoy a vibrant and healthy autumn!

The process of moving with the military has always been a significant undertaking, involving meticulous planning and coordination to ensure a smooth transition by the service member and their family. The Department of Defense (DoD) is introducing HomeSafe Alliance, the new Global Households Goods contractor, this year. The new contractor reports it is aimed at enhancing efficiency and service quality. These updates promise to make military relocations more manageable and less stressful for service members and their families.

HomeSafe Alliance: Key Updates

The DoD’s new program enhancements, announced in a recent update, are set to transform the military moving experience. HomeSafe Alliance, the contractor managing household goods shipments for the military, is central to these improvements. Here are some of the key updates:

1. Enhanced Customer Service: HomeSafe Alliance is implementing an easily accessible customer service approach, which includes 24/7 support and a user-friendly online portal. This aims to provide military families with timely communication and real-time tracking of their shipments, ensuring they are always informed about the status of their belongings.
2. Improved Technology Integration: The updated program leverages advanced technology to enhance the efficiency of the moving process. This includes the use of easy to read electronic inventories with photos of customer’s belongings allowing for verification of pre-move and post-move condition of items. This, in theory, will make the claims process post-move easier.
3. Increased Accountability: The new program emphasizes accountability and transparency in the moving process. HomeSafe Alliance is required to adhere to stricter performance standards, and there are enhanced mechanisms for addressing and resolving issues that may arise during the move. This focus on accountability is intended to ensure that military families receive the high-quality service they deserve.
4. Support Services: HomeSafe Alliance’s services will include pre-move consultations and post-move assistance. This approach aims to address the various needs of military families before, during, and after their move, making the entire process more seamless and less disruptive.

Tips for Organizing Before a Move

Effective organization can significantly ease the moving process. Here are some general tips to help you prepare before your next move:

1. Create a Moving Checklist: Use comprehensive checklist of tasks to complete before, during, and after the move. This should include everything from notifying utility companies and updating your address to packing and organizing important documents. A well-structured checklist will help keep you on track and ensure that nothing is overlooked.
2. Sort and Declutter: Go through your belongings and sort them into categories: keep, donate, or discard. Decluttering reduces the volume of items you need to move and makes unpacking easier. Consider donating items you no longer need to local charities or put them up on your local Buy Nothing Group.
3. Label Boxes Clearly: Clearly label each box with its contents and the room it belongs to. This will make unpacking much more efficient and help movers place boxes in the appropriate rooms, saving you time and effort. There are QR stickers you can use to digitally manage what is in each box, or simply use color coded stickers for each room and label what is in each box.
4. Pack a Moving Essentials Kit: Prepare a moving essentials kit with items you’ll need immediately upon arrival at your new home. This might include toiletries, a change of clothes, important documents, and basic kitchen supplies. Having these essentials readily accessible can help you settle in more quickly.
5. Notify Important Parties: Time to prepare for the lengthy task of informing banks, insurance providers, healthcare providers, subscription providers, friends and family of your change of address. Don’t forget to pause anything that is on auto-ship!
6. Take Inventory of Valuables: Make a detailed inventory of valuable items, including electronics, jewelry, and important documents. Consider taking photos or videos of these items for insurance purposes and to help you keep track of them during the move.
7. Coordinate with HomeSafe Alliance: Engage with HomeSafe Alliance early in the process to understand their updated services and requirements. They can provide valuable guidance and ensure that your move aligns with the new program’s standards.

The recent updates to the household goods shipment program, led by HomeSafe Alliance, mark a significant change in the military moving experience. By incorporating advanced technology, enhancing customer service, and expanding support services, the DoD aims to make relocations more efficient and less stressful for military families. Time will tell what tangible impact these changes have for military families. Until then, it is business as usual for the service member and their families to organize as much as you can ahead of time and keep a meticulous record of all communication between the Transportation Service Provider, local DMO/TMO and any other involved parties.

As said in Hunger Games, May the odds be ever in your favor.

Grandparents hold a special place in the hearts of their grandchildren, offering wisdom, love, and a sense of family history that transcends generations. For military families, maintaining that connection can be challenging due to frequent relocations and deployments. However, with the right tools and strategies, staying connected with grandparents, no matter where the military sends you, is entirely possible. This Grandparents Day, let’s explore how to bridge the distance, foster meaningful relationships, and learn about family roots, even from afar.

1. Embrace Technology for Regular Communication

In today’s digital age, technology offers easy ways to stay connected. Video calls, messaging applications, and social media platforms can help maintain regular contact with grandparents. Here are some tech-based methods to consider:

• Video Calls: Platforms like Zoom, Skype, and FaceTime allow for face-to-face conversations, making the distance feel shorter. Schedule regular video calls so grandparents can see their grandchildren and share in their daily lives.
• Messaging Apps: Use apps like WhatsApp or Facebook Messenger for quick updates and sharing photos. These platforms also support voice messages, which can add a personal touch.
• Social Media: Create private family groups on Facebook or other social media platforms to share updates, photos, and milestones. This keeps everyone in the loop and allows grandparents to feel involved in their grandchildren’s lives.

2. Share Creative and Personal Updates

Beyond standard updates, consider more creative ways to share your family’s experiences:

• Personalized Videos: Record short videos of your family’s activities and milestones and send them to grandparents. This can include anything from a simple “hello” message to a video of a special event or holiday celebration.
• Digital Scrapbooks: Create digital scrapbooks or photo albums that grandparents can access online. Include captions and stories to give context to the photos, making them more meaningful.
• Storytelling: Share stories and anecdotes from daily life, whether through written letters, emails, or voice memos. This helps grandparents feel connected to their grandchildren’s experiences.

3. Send Thoughtful Care Packages

A tangible reminder of your love can be incredibly meaningful. Sending care packages to grandparents can include:

• Personalized Gifts: Include items that reflect your family’s current location or experiences, such as local crafts, specialty foods, or handmade items from your children.
• Family Photos: Print and send recent family photos or create a photo calendar with special dates and events highlighted.
• Homemade Treats: If possible, send homemade treats or baked goods. These personal touches can make grandparents feel cherished.

4. Engage in Shared Activities

Even from a distance, you can engage in shared activities that strengthen bonds:

• Book Clubs: Start a family book club where everyone reads the same book and discusses it during video calls. Choose books that cater to various ages and interests.
• Virtual Games: Play online games or puzzles together. Many games and apps allow for multiplayer options, making it possible to have fun as a group despite the distance.
• Joint Projects: Work on a project together, such as a family tree or a collaborative art project. Share progress and updates through photos and video calls.

5. Learn and Preserve Family Stories

Understanding and preserving family history is a valuable way to connect with grandparents. Here’s how to explore and document family roots:

• Interviews: Schedule regular video or phone interviews with grandparents to record their stories, memories, and experiences. Use these recordings to create a family history archive that can be shared with future generations.
• Family History Projects: Involve your children in creating a family tree or genealogy project. Include stories, photos, and important dates to build a comprehensive picture of your family’s history.
• Memory Books: Create memory books or journals that grandparents can contribute to, documenting their life experiences, traditions, and family anecdotes.

6. Celebrate Special Occasions Together

Even when you can’t be physically present, celebrate special occasions with your grandparents:

• Virtual Celebrations: Plan virtual parties for birthdays, holidays, or anniversaries. Coordinate with other family members to make the event festive and interactive.
• Shared Experiences: Send gifts or plan surprises for special occasions, such as a subscription to a favorite magazine or a gift card to a favorite store.

7. Maintain Consistent Communication

Consistency is key to maintaining any relationship, especially when separated by distance. Establish regular communication routines, whether through scheduled video calls, weekly emails, or monthly care packages. Keeping in touch regularly helps sustain the connection and shows that you value and prioritize the relationship.

Maintaining a strong bond with grandparents despite the challenges of military life requires creativity, commitment, and effort. You can bridge the distance and foster meaningful connections by leveraging technology, sharing personal updates, sending thoughtful gifts, engaging in shared activities, preserving family stories, and celebrating special occasions. This Grandparents Day, take the opportunity to reconnect, share your experiences, and celebrate the rich tapestry of family history that binds you together.

For military families stationed overseas, or outside the continental United States (OCONUS), shopping off base has become a common practice. While military exchanges and commissaries offer a range of goods and services designed to meet the needs of service members and their families, there are several compelling reasons why many choose to shop on the local economy instead. These reasons include cost considerations, a wider variety of products, convenience, cultural experiences, and the opportunity to explore different options and brands.

Cost Considerations

One of the primary reasons military families shop off base is the potential for cost savings. While commissaries and exchanges offer tax-free shopping, the prices of goods on the local economy can sometimes be more competitive, especially for fresh produce, dairy products, and local specialties. In many countries, markets and local stores offer high-quality goods at lower prices due to reduced transportation costs and local production.

Moreover, exchange rates can sometimes work in favor of the dollar, making off-base shopping more economical. Military families often become adept at comparing prices and taking advantage of favorable exchange rates to stretch their budgets further. The $9 head of garlic at the on base commissary may only $2 after the exchange rate out in town – that significant savings.

Wider Variety of Products

Another significant factor driving military families to shop off base is the wider variety of products available. While commissaries and exchanges strive to stock a broad range of goods, they are often limited by space and the need to cater to a wide audience. In contrast, local stores offer an array of items that reflect the preferences and tastes of the host country, providing a much richer shopping experience.

From unique local foods and beverages to traditional crafts and household items, shopping off base allows military families to access products that are not typically available in military facilities. This variety is especially important for those looking to immerse themselves in the local culture and cuisine, as it offers a way to discover and enjoy new tastes and experiences.

Convenience for Off-Base Residents

For military families living off base, shopping on the local economy is often more convenient. Traveling to and from the base can be time-consuming and costly, especially in countries with heavy traffic or limited public transportation options. Local stores are often closer to off-base housing areas, making it easier for families to run errands and complete their shopping without the need for long commutes.

Additionally, local stores often have longer operating hours compared to commissaries and exchanges, which can be particularly beneficial for families with busy schedules. The convenience of having nearby grocery stores, markets, and shopping centers allows families to manage their time more efficiently and reduces the stress associated with longer trips to the base.

Cultural Experiences

Shopping off base provides military families with a unique opportunity to engage with the local culture and community. Exploring local markets, shops, and restaurants allows families to interact with residents, practice language skills, and gain a deeper understanding of the host country’s traditions and customs. This cultural immersion can be a valuable part of the overall experience of living overseas, enriching the lives of both adults and children.

By shopping on the economy, military families can discover new foods, learn about local ingredients and cooking techniques, and enjoy traditional dishes that they might not encounter otherwise. This culinary exploration not only broadens their palates but also fosters a greater appreciation for the diverse cultures and cuisines of the world.

Exploring Different Options and Brands

Lastly, shopping off base gives military families the chance to try different options and brands that are not available in military facilities. Each country has its own unique products and brands that reflect local tastes and preferences. By shopping locally, families can experiment with new items, from snacks and beverages to personal care products and household goods.

Japan has a wide array of drinks, Germany has options galore of bakes goods and cookies, and Italy offers unprecedented pasta and chocolate options. Living overseas is a once-in-a-lifetime opportunity.

This exposure to different brands and products can be exciting and educational, offering a break from the familiar and providing new favorites that may become cherished memories of their time overseas. Additionally, discovering new products can lead to healthier and more varied diets, as families incorporate local foods and ingredients into their meals.

Shopping off base OCONUS offers military families numerous benefits, from cost savings and convenience to cultural enrichment and access to a wider variety of products. While commissaries and exchanges provide valuable services, the local economy presents opportunities for unique experiences and practical advantages that enhance the overseas living experience. By embracing the local culture and exploring the diverse offerings of their host countries, military families can make the most of their time abroad, creating lasting memories and building connections that transcend borders.

In response to rising living costs and economic pressures, the Department of Defense (DoD) is introducing an Economic Hardship Bonus for eligible service members. This new initiative aims to provide financial relief to troops facing economic difficulties due to increased costs of living. Despite some initial expectations, the rollout of this bonus may be more modest than anticipated.

Rising Costs

Over the past several years, service members have experienced significant increases in various living costs, which have strained their budgets and contributed to financial stress. Here’s a look at some key areas where costs have escalated:

1. Housing Costs: One of the most substantial changes has been in housing costs. According to the U.S. Census Bureau, the median home price in the U.S. increased by approximately 30% from 2021 to 2024. Rent prices have also surged, with many urban areas experiencing rises of 15-20% in rental rates, as reported by Apartment List. Despite annual changes in the Basic Allowance for Housing (BAH), the financial updates do not often meet the actual cost of housing in many areas like San Diego, Washington D.C., and Tampa, meaning service members are spending hundreds out of pocket just for housing before other related housing costs like water, electric and internet.
2. Food Prices: Food costs have also seen a notable increase. The U.S. Bureau of Labor Statistics reported that food prices have risen by about 18% over the past three years. This increase has been driven by supply chain disruptions and inflationary pressures affecting everything from groceries to dining out.
3. Healthcare Costs: Healthcare expenses have risen significantly, with premiums and out-of-pocket costs for medical services climbing by over 10% annually, according to the Kaiser Family Foundation. These increases impact both the affordability and accessibility of necessary medical care. While service members are seen on base by military providers, this does not include emergency care where military bases, like any of the 50+ Air Force bases across the U.S. that do not provide emergency services.
4. Utilities and Transportation: Utility bills and transportation costs have also risen. Gasoline prices have fluctuated but generally increased by 12% over the past three years, as indicated by the U.S. Energy Information Administration. Utility costs, including electricity and heating, have seen similar upward trends, placing additional financial burdens on households.

Introducing the Economic Hardship Bonus

The DoD is rolling out the Economic Hardship Bonus in response to these financial pressures. While the bonus aims to alleviate some of the financial strain on service members, recent reports indicate that the amounts may be smaller than initially expected. While the NDAA included budgeting for these bonuses, they have not rolled out as the DoD determined how best to utilize these funds. The bonus will vary based on individual circumstances and rank but is designed to provide targeted assistance where needed.

Key Features of the Economic Hardship Bonus

• Eligibility: The bonus is available to service members who demonstrate financial hardship due to increased living costs. Eligibility criteria include income levels and specific financial challenges, with detailed guidelines provided by the DoD. As of this writing, the hardship bonus will apply to those E3 and below.
• Amount and Distribution: While the exact bonus amounts are still being finalized, the bonus is anticipated to be distributed in monthly installments. This approach aims to provide ongoing support rather than a one-time payment, helping service members manage their expenses over time.
• Application Process: Service members must apply for the bonus through their respective military branches. The application process will involve submitting documentation of financial hardship and meeting eligibility requirements. Detailed instructions and application forms will be available through official military channels.

How the Hardship Bonus Will Help

The Economic Hardship Bonus is designed to address the financial challenges faced by service members due to rising costs. Here’s how it will provide relief:

1. Mitigating Financial Strain: By offering direct financial support, the bonus helps offset increased costs for housing, food, healthcare, and other essentials. This relief can ease the burden on service members and their families, allowing them to manage their budgets better.
2. Supporting Retention and Morale: Financial stress can impact morale and job performance. The bonus aims to reduce this stress, contributing to higher retention rates and overall well-being among service members.
3. Enhancing Quality of Life: With additional financial resources, service members can improve their quality of life, access necessary healthcare, and maintain a stable living environment. This support is crucial for maintaining the military’s readiness and effectiveness.

The introduction of the Economic Hardship Bonus reflects the DoD’s recognition of the financial pressures service members face in today’s challenging economic environment. While the bonus may not be as substantial as initially hoped or provide coverage to as many individuals as originally planned, it represents a meaningful step toward addressing the rising living costs. By providing targeted financial assistance, the DoD aims to support service members in managing expenses and maintaining their well-being. As the program rolls out, continued monitoring and adjustments may further enhance its impact, helping to alleviate some of the economic hardships experienced by our troops.