A Selfcare Program

1
Soldier Health Maintenance

• A Self-care Program
• Self-care Class Brief

2
Terminal Learning Objective (TLO)

• Explain healthy behavior practices, describe
  what self-care is, and describe how to use the
  Self-care Program.

3
Enabling Learning Objectives (ELOs)

• Learn and review health behaviors in order to
  help prevent disease and to stay healthy.
• Identify minor health conditions or symptoms.
• Review and use the Soldier Health Maintenance
  Manual.
• Use the symptom evaluation charts.
• Identify components of the self-care process.
• Review a sample green sheet for over-the-counter
  (OTC) medications.

4
Part 1 Staying Healthy

• Good Health Basics
• Dental Health
• Food and Nutrition
• Protecting Yourself
• Alcohol Use
• Hearing
• Wellness for Soldiers
• Deployment Medication
• Foot Care

5
Nutrition in the Field

• Good nutrition can mean the difference between
  top performance and mission failure.
• MREs are made with real food.
• Parts of MREs have extra nutrients.
• When you eat at least a part of all components of
  your MREs, you are getting a well-balanced diet.
• MREs give you the most nutrition in a small
  package.
• Make sure you drink plenty of fluids.

6
Dietary Supplements

• Traditional vitamins and minerals, herbs, amino
  acids, powders, teas, and energy bars.

• Supplements are NOT regulated for purity and
  safety as are food or drugs.
• Natural doesnt necessarily mean Safe.
• They can interact with other prescribed drugs,
  supplements, or caffeine or hydration status to
  cause dangerous side effects.

7
Mental and Emotional Fitness
Resources for Mental Health

• Chaplains
• Commanders
• Community health nurses
• Counselors
• Drill instructors/ cadre

• Doctors and health care workers
• Psychiatrists
• Psychologists
• Social workers
• Spiritual advisors

8
Physical Fitness, Activity, and Readiness

• Impacts combat readiness.
• Fit soldiers are much less likely to get physical
  injuries.
• Soldiers must meet APFT standards by the end of
  training cycle.

9
Sleep

• To get a good nights sleep

• Avoid coffee, tea, cola, or other drinks with
  caffeine 4-6 hours before bedtime.
• Avoid tobacco products before bed or during the
  night.
• Avoid alcoholic beverages 4-6 hours before bed
  time.
• Avoid large meals.
• Avoid strenuous exercise right before bed.
• Keep your sleeping area dark, quiet, and a little
  cool.

10
Sun Safety

• Use sunscreen with a Sun Protection Factor (SPF)
  of 30 or above.
• Use your uniform to cover your arms and legs.
• Wear sunglasses that block UVA and UVB rays.
• Use the rule Short Shadow? Seek Shade!

11
Alcohol Use - CAGE Test
Ask yourself the following questions

• Have I made unsuccessful attempts to cut down on
  drinking? (Cut down)

• Have I been criticized for drinking and become
  annoyed? (Annoyed)
• Have I felt guilt about drinking? (Guilt)
• Have I used alcohol as an eye-opener in the
  morning? (Eye-opener)

12
Substance Abuse

• Hurts your physical and mental health.
• Decreases combat readiness.
• Hurts mission completion.
• Affects safety in the workplace.
• Hurts relationships with family and friends.

13
Hearing

• Soldiers use their hearing to
• Detect movement through brush.

• Determine where gunfire is coming from.
• Conduct radio communications.
• Hearing loss could put your life and the lives of
  your unit in danger in a combat situation.
• Hearing loss caused by noise is
• Permanent.
• Cannot be medically corrected.
• The Army has free noise muffs, earplugs, ear
  canal caps, and protective helmets.
• Cotton or tissues are not hearing protectors.

14
Injury Prevention

• Listen to your body. Overuse injuries start out
  with a pulling feeling and progress to pain
  after the activity.
• Use protective equipment including
  properly-fitted running shoes when playing sports
  or exercising.
• Warm up to prepare for activity.

15
Sexual Responsibility

• Being responsible about having sex helps you
• Avoid sexually transmitted diseases (STDs).
• Avoid unintended pregnancy.
• Best protection - not having sexual intercourse
  of any kind (vaginal, oral, or anal).

16
Tobacco Use

• Smoking greatly increases your chance of getting
  a physical injury.

• You can get hooked on tobacco products.
• Tobacco use
• can cause serious health problems.
• can also hurt your performance.
• reduces night vision.
• If you are a tobacco user, the most important
  thing that you can do for your health is to quit.
  

17
Vision

• Follow eye safety signs and procedures.

• Always wear approved eye protection.
• Do not wear contact lenses where there is smoke,
  dust, or fumes.
• Know where the nearest eyewash station is and how
  to use it.
• Report eye hazards to your supervisor.
• If someone gets an eye injury, call emergency
  medical services immediately.
• When outside, wear sunglasses that absorb the
  suns harmful UV rays.

18
Foot Care

• Healthy feet are important to a marching soldier.
• Keep your feet clean and dry.

• Trim your toenails properly.
• Wear clean, dry socks.
• Change your socks at least once a day.
• Wear proper shoes/boots for every activity.
• Foot pain is not normal, dont ignore it.

19
Hot Weather Safety

• To prevent heat injury, drink plenty of water.
• When exercising or training outdoors, wear
  lightweight clothing that lets air flow through.
• Avoid sunburn.

20
Prevent Cold Injury

• Clothing should be worn in loose layers.
• Keep clothing clean and dry.
• Keep hands and feet dry and well-protected by
  wearing proper hand/foot gear.
• Keep moving when possible exercise to stay warm.