Individuals who serve in US military services face health issues that are more extensive and nuanced than those faced by the general population. Both frontline soldiers and support staff may be subjected to natural or manmade hazards for extended periods. Some chemical exposures, for instance, may go beyond what is considered safe in a standard work setting. As a result, military personnel has to deal with various health issues that could last for months or even years.
Less than half of the roughly 20 million army veterans of the US military use the Veteran’s Health Administration services. The rest get all their medical treatment from the private sector, where nurses and other medical staff may lack proper training in looking after veterans. However, the good news is that military veterans can live a healthy lifestyle without relying on anyone else by embracing the following changes in their routine:
1. Get moving
We cannot stress the importance of physical activity enough. Physical activity reduces the risk of developing chronic diseases, improves blood flow, and boosts muscle strength. It is worth mentioning that you do not have to sign up for gym memberships. There is no need to engage in intense workouts as you used to while on active duty.
You can undertake something as easy as going for brisk walks. If you have a serious illness, talk to your doctor before beginning any fitness routine. For example, if you are a victim of a medical condition like mesothelioma, a qualified healthcare expert may help devise a fitness regimen appropriate for your current condition. A doctor will also recommend a credible website for veterans where you can find all the information about the various aspects of the disease.
2. Eat a healthy diet
Veterans of the US army who consume diets high in nutrients have a lower risk of dying prematurely and experience fewer health issues as they age. You should not make any major dietary adjustments at the outset. Try implementing one small change at a time.
Consider swapping out one of your morning white-bread slices for a slice of whole-grain toast. Replace potato chips and other high-fat salty snacks with low-fat popcorn. The federal government has instructed food producers to mention detailed nutritional information on their product labels. By carefully reading ingredient lists, you may be able to make more nutrient-conscious decisions.
Be sure to keep your water intake high all day, even if you are not feeling thirsty. You can drink anything from water to fat-free milk or 100 percent juice to keep yourself hydrated. Veterans over 65 should aim for at least 57.5 fluid ounces of water per day (1.7 liters).
3. Build a support network
We humans have a built-in need for companionship and social interaction. People are happier, healthier, and live longer when their interactions with loved ones (whether they are blood relatives, friends, coworkers, or romantic partners) are positive and mutually beneficial.
Contrarily, those who do not have many meaningful relationships are more likely to experience mental health issues like depression, stress, anxiety, and sleeplessness. Therefore, investing time and energy into developing positive relationships with the people in your life is a must. This will help you overcome mental health problems as well.
4. Get some sleep
It is important to get sufficient rest. It works as a great stress reliever. On top of that, getting enough shut-eye helps strengthen your immune system, which enables your body to fend off a slew of illnesses.
Sticking to a sleep pattern of 7 to 9 hours every night helps people operate at their peak the following day. Maintaining a more regular sleep schedule can help you get better sleep. Set a regular time to go to sleep; it will notify your brain and body when it is time to wind down.
5. Meditate
Meditating for even a brief period every day has positive effects on mental health. For instance, several studies have revealed that meditating can drastically decrease the likelihood that you will go into a downward spiral of stress and despair that ultimately leads to depression.
Set a fixed time and stick to it in the long run. Meditating first thing in the morning yields the best results for most people. If you are not a morning person, you can still reap the benefits of meditation by doing it right after work or before going to bed.
6. Seek professional help
According to studies, military service is associated with increased risks for mental health issues, including post-traumatic stress disorder and major depressive disorder. Sadly, this contributes to increased incidents of domestic violence, substance abuse, and suicide. Statistically speaking, 22 US military veterans commit suicide every single day. It suggests that some challenges military members face are best dealt with by seeing a mental health expert.
The highest form of self-care is talking to a trained mental health practitioner. After returning from deployment or military service, some service members find it difficult to adjust back into civilian life. Talking to a mental health expert can help you connect to useful services and give you a safe space to process your issues.
Conclusion
Military veterans should make time for self-care, including mental and physical health. You can put your unique spin on self-care. However, there are effective and ineffective strategies for dealing with post-deployment trauma, pain, and stress. To make life easier for you, we have done all the heavy lifting and put together the best practices to maintain optimal health.
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