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Keeping Supplements Safe for Service Members

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It’s impossible to turn on the television, listen to music or read online publications, without happening upon an ad for some kind of dietary supplement. Even a trip to the exchange or commissary offers supplement options, including full-fledged GNC stores operating on many military installations.

And it’s not like we just have one or two options. There are hundreds if not thousands of supplements to choose from. Some promise help with weight loss, others with building muscle mass. There are supplements for better sleep, better digestion, stress relief, bone and heart health, and even better sex.

Given all the promises that these products have to offer, it is understandable why so many service members would turn to supplements. Long hours, expectations for physical and mental endurance, and competition for promotion and awards pushes many to consider any option for even a small competitive edge.

But how can a service member be sure that the supplements they are taking are safe?

And how can service members ensure that the supplements they are taking don’t contain any one of a number of restricted substances banned by military guidelines and tested for in routine urinalyses?

The common sense answer is, talk to your doctor and do your research before buying and taking any dietary supplement.

Many of us will search of any number of supplement information online before talking with our doctors. Have you searched online for this information? Try it now. Go ahead, I’ll wait.

Chance are, any online search produces hundreds and hundreds of pages, most touting the benefits of said supplement. Before and after pictures offer proof of a supplement’s effectiveness and countless endorsements make it appear that you’ve found the miracle pill that will make you run faster, grow stronger or stay sharp for hours on end.

Should you trust these claims? How much is marketing fluff designed to make you spend your money on a magical pill?

You might not know it, but there is a trusted source you can use to find out more about the supplements you are taking and how to use them both effectively and safely. It’s called: Operation Supplement Safety.

After several instances of harmful supplements being sold on military installations, the Assistant Secretary for Health Affairs put out a request for the creation of a dedicated resource for members of the DoD community. In 2012 Operation Supplement Safety (OPSS) was born.

OPSS was created by the Consortium for Health and Military Performance (CHAMP), a Defense Center of Excellence department at the Uniformed Services University of the Health Sciences. Its mission is to both educate and protect members of the DoD community by providing “evidence-based, up-to-date information on dietary supplements.”

And its efforts to promote awareness and safety are further enhanced by its industry partnerships with agencies like the Food and Drug Administration, the National Institutes of Health, U.S. Anti-Doping Agency, and the National Center for Complementary and Integrative Health.

As part of OPSS’s ongoing efforts and community partnerships, the supplements sold in commissaries and exchanges must be vetted against a list of supplements and ingredients included on the DoD’s list of banned or prohibited substances.

This means that if you buy on-post or online through the exchange, you can trust the products you are buying.

Additionally, the OPSS website is a treasure trove of information on how to use supplements safely and effectively. For example, want to know how to safely use caffeine to help “boost your mental and physical performance?” Check out this infographic created by OPSS.

Want to check the ingredients of your supplements against the banned ingredient list? Here’s a chart that lists all of these substances and the dangers associated with them.

We still live in a time of buyer beware, but it’s nice to know that when it comes to our health, there is one place we can trust to get the information we need.

Do you buy dietary supplements? Why do you buy and take them?

5 Things Not to Do if You Want to Lose Weight

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I was overweight.

During a doctor’s visit years ago, I stepped onto a scale to discover shocking numbers. It was my first time seeing my then doctor, so after we recorded my vital signs we talked about my health and goals. She was trying to be kind, but when you tell someone that they’re overweight, it’s not something to take lightly.

I was a very active child and enjoyed sports and different outdoor activities. I would say my struggle really started after high school and left home. My weight would fluctuate a lot, but I noticed my clothing size get bigger and bigger. Honestly, I must have been in denial and dismissed everything entirely.

6 Tips to Lose Weight and Feel Healthy

That doctor’s visit gave me the push I needed because someone was brave enough to tell me the truth. My health habits haven’t been the best.

I left the office determined to be healthy and took it on myself to change my lifestyle. Finally, I had the means and drive to map out a plan.

Here are my 5 major “don’t’s” that helped me lose 60 pounds in 2 years:

  1. Don’t weigh yourself. I know I probably sound nuts, but I didn’t weigh myself once in the two years I lost weight. Well, besides the two times I visited my doctor for an annual visit and that’s when I actually learned how much weight I lost. My goal wasn’t to lose weight…it was to be and FEEL healthy. At least for myself, if I start fixating on a number, I might drive myself crazy. So, losing weight is the result of being healthy, I quickly found that out.
  2. Don’t stay inside. I would say this is the most important step I took in my journey. Instead of going straight home after work, I would go to the gym four days out of the week for 30 minutes. I utilized a New Year’s discounted gym membership plan, but there are lots of different ways to make the gym affordable for you. I also used groupon, livingsocial and lifebooker deals on cardio dance classes to add variety to my workouts. Check out your installation’s gym facility, they might even have that available like mine does here at Fort Belvoir. If you live near or on an installation, there are also gym facilities that you can use for free. The elliptical was my go-to machine and I would listen to my favorite music to pump me up. It really was hard for me not to go straight home after ten hours of working and commuting every day. No excuses became my motto.
  3. Don’t diet. I would never stop eating the foods I loved. Are you kidding me? My favorite dessert is cake and I don’t think punishment is the way to go. Instead, reward yourself after a good workout. Motivate and encourage yourself that at the end of an hour of Zumba, there is a delicious cupcake waiting for you. It doesn’t go without saying though that I changed my eating habits overall. I made sure I stopped eating when I was full and actually stopped drinking soda regularly. Water became me source of hydration and it made me feel better, so I naturally stopped craving soda. Eat what makes you happy, but be mindful of moderation and nutrition. I never counted calories either, only practice recipes that were “more healthy.”
  4. Don’t expect a change overnight. It really took a lot of self motivating to get through each year, but a lifestyle change doesn’t come quickly. That’s why I never did so well with dieting because if I did, I would see immediate results, but then, it would be twice as easy to gain it all back and then some. I had to constantly keep telling myself that as long as I maintain my goals, it will pay off eventually.
  5. Don’t do this alone. It’s a rough journey and having a good support system is key. Before my husband came along, my roommates and friends helped keep me on track and went to workouts with me. There were still there even after my husband and when he’s away! I wouldn’t be where I’m at now without them all. Now, my husband and I keep active by hiking, biking and going to the gym together. We keep each other in check and I’m happy to say enjoy exploring new places, while working out.6 Tips to Lose Weight and Feel Healthy

After lots of practice, it starts to become second nature. I’ve maintained my weight and activity level for two years after I lost it. Remember the goal is to be and feel healthy!