Transcript Self-care Class Brief - Employee Wellness Programs

Soldier Health
Maintenance
A Self-care Program
Self-care Class Brief
Terminal Learning
Objective (TLO)

Explain healthy behavior
practices, describe what selfcare is, and describe how to use
the Self-care Program.
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.

Part 1: Staying Healthy

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Good Health Basics
–
Dental Health
–
Food and Nutrition
Protecting Yourself
–
Alcohol Use
–
Hearing
Wellness for Soldiers
–
Deployment Medication
–
Foot Care
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.
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” doesn’t necessarily mean
“Safe.”

They can interact with other
prescribed drugs, supplements, or
caffeine or hydration status to cause
dangerous side effects.
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
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.
Sleep
To get a good
night’s 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.
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!”
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)
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.
Hearing

Soldiers use their
hearing to:
–
–
–
–

Hearing loss caused by noise is:
–
–


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.
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.
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.

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).
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.
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 sun’s harmful UV rays.
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, don’t
ignore it.

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.
Prevent Cold Injury




Clothing should be worn in loose
layers.
Keep clothing clean and dry.
Keep hands and feet dry and wellprotected by wearing proper hand/foot
gear.
Keep moving when possible;
exercise to stay warm.