1. A Self-care Program Self-care Class Brief Soldier Health Maintenance

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 Chaplains Commanders Community health nurses Counselors Drill instructors/ cadre Doctors and health care workers Psychiatrists Psychologists Social workers Spiritual advisors Resources for Mental Health

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 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) Ask yourself the following questions:

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 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. Follow eye safety signs and procedures.

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.