The Armys Performance Triad is a public health campaign aiming to implement this upkeep through proper sleep activity and nutrition recognizing their critical role in developing the high quality physically fit mentally tough Soldiers able to succeed during Multi Domain Operations
The current COVID 19 pandemic adds another layer of difficulty to continuously remaining fit and effective requiring extra care to avoid infection or spreading the infection to family friends fellow Soldiers and the wider community
Yet researchers from the US Army Research Institute of Environmental Medicine and Walter Reed Army Institute of Research both subordinate commands of the US Army Medical Research and Development Command are finding that these same building blocks of Soldier performance may also prove to be techniques for fighting off the disease
As weve shifted our resources to help address this pandemic were building from the understanding that the same strategies that help us optimize human performance in training and operational settingseating well exercising right and getting a good nights sleepalso protect us from infection said Col Sean ONeil USARIEMs Commander
Here is what these laboratories leaders of the Armys efforts to improve military nutrition human performance sleep resilience and defense against infectious disease have learned and what they advise
Nutrition The Building Blocks of Immunity
A balanced diet that meets energy demands and provides essential nutrients not only increases energy and endurance enabling better performanceit also directly impacts the immune system
The absence of key nutrients can directly limit your bodys ability to protect from invaders a lack of vitamin D can limit the production of antimicrobials and compromise your skin the primary barrier against infectious disease a lack of iron and zinc directly threaten the function of white blood cells which include your bodys first responders against pathogens
Poor nutrition can even increase harm from infectious diseaseone study found that low levels of the nutrient selenium caused viral mutations resulting in an even more damaging infection
Obesity or excess energy intake can also stress the immune system Studies have identified a greater risk of hospital acquired infections more severe infections from influenza and other respiratory infections and a greater overall risk of viral and bacterial infection
Furthermore individuals with obesity are still at risk of missing critical nutrients from their diets further compounding potential risk
These findings highlight the critical role of diet and nutrition in Warfighter health and performanceincluding immune function and infectious disease Optimal nutrition is a critical first step to immunity says James McClung chief of the Military Nutrition Division at USARIEM
SleepYour Internal Body Armor
Given its well known impact on vigilance learning reaction time and mental acuity sleep loss has long been a topic of concern for military leaders and a focus of research by military scientists Less widely known however is the recent evidence showing that sleep is also critical for maintaining a healthy and effective immune system
It is now understood that sleep duration is a powerful predictor of infection In one study volunteers were exposed to the virus that causes the common cold It was found that those who averaged less than seven hours of sleep per night had a three fold greater risk of infection than those who averaged eight hours or more for those who habitually obtained less than five hours of sleep the risk was 4 ½ times greater
In addition limited but exciting evidence from animal studies suggesting that sleep not only helps protect against initial infection but also plays a direct role in aiding recovery from infectious illness
These studies show that sleep can enable and enhance your bodys ability to establish physical cognitive and now immunological dominance says Lt Col Vincent Capaldi director of the Behavioral Biology Branch at WRAIR responsible for studying the relationship between sleep and military performance
Physical Activity Boost Your Immune System
Physical activity and fitness are critical aspects of military service as well as overall healththey also can boost your immune system
Even a single session of physical activity can improve your immune system resulting in the redistribution of immune cells to your bodys front linesplaces like your lungs or gutto enhance surveillance of potential pathogens Regular physical training also improves ones immune response to infection challenges
Conversely excessive physical training without adequate time to recover has been linked to a suppressed immune system
Physical activity and fitness are key to optimal and enhanced health and performance of our Soldiers Special care to practice smart physical training practices will help promote stronger immune system responses says Susan Proctor chief of the Military Performance Division at USARIEM responsible for targeted musculoskeletal health and military performance research
Dont Let This Information Stress You Out
In addition to emotional health well being and job performance stress may impact our immune system as well
One study found that self reported stress predicted more symptoms in volunteers exposed to influenza virus Another study found that individuals who reported high levels of stress over a period of at least a month were two to three times more likely to develop colds than those reporting less stress when challenged with a cold virus
A range of evidence also suggests that in addition to increasing the risk of infection stress also worsens outcomes stress may increase the likelihood of disease becoming symptomatic as opposed to having a mild asymptomatic infection or more active some viruses like herpes can lay dormant after infection with symptoms recurring over time
Stress has significant direct and indirect impacts to both risk and severity of infectionalongside getting enough sleep and regular exercise stress mitigation strategies like mindfulness can go a long way to improving overall wellness and staying healthy says Amy Adler acting director of WRAIRs Research Transition Office which bridges the gulf between laboratory and field to get research advances into Army training
The Performance Triad Infection and COVID 19
Perhaps most significant is that deficits in each factor are separately linked to decreased vaccine efficacy For example being physically active heightens vaccine effectiveness compared to being sedentary Also hepatitis B vaccine efficacy was eight times lower in individuals with obesity than those at a healthy weight individuals who slept fewer than six hours the night prior to vaccination against hepatitis B were less likely to have gained immunity six months later compared to those who had obtained more than seven hours of sleep
Furthermore nutrition sleep exercise and stress are all intrinsically linkedhigh levels of stress may result in difficulty falling asleep poor diet or lack of motivation to exercise overexertion is often linked with compromised nutrition and sleep disturbancessuggesting that addressing one factor can positively influence others
Sleep activity and nutrition are all critical aspects of ready resilient and healthy Soldiers and Family membersit is important that individuals and their families consider every one of them Setting realistic attainable but ambitious goals can help you focus on your health during this pandemic while building your invisible body armor against infection said Col Deydre Teyhen WRAIRs Commander
Research laboratories under USAMRDC including WRAIR are working diligently on a range of solutions to detect treat and prevent COVID 19 including a vaccine As these efforts progress the following resources can help you and your family improve their first lines of defensethe immune system
Army Performance Triad
Activity
Diet and nutrition
Behavioral health resources for COVID 19
Sleep resources
Mindfulness strategies
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