text: Chapter 13
  a dietitian, the following guidelines, fleshed out with the information in Chapter 8, “Nutritional Readiness,”
  provide a rational approach for leaders:
  * Eat breakfast. Front-load calories during the day—eat most calories earlier rather than later.
  * Don’t skip meals or snacks.
  * Cut back on caffeine.
  * Drink more water and limit consumption of sugar-sweetened beverages.
  * Limit eating out and bring a healthful lunch to work.
  * Eat more fruits and vegetables. The more color on your plate, the better.
  * Eat slowly and mindfully focusing on food rather than on screens; limit screen time during meals.
  * Be realistic and make small changes over time.
  * Be sensible and enjoy all foods in moderation.
  RECHARGE
  13-20. As discussed in the chapter 11, Soldiers need to maintain a well-balanced sleep-wake schedule for
  overall health. Disruption of this schedule promotes chronic fatigue and the onset and progression of illness.
  For those with less than 5 hours of sleep per night versus those with greater than 7 hours of sleep, there is an
  increased risk of obesity, hypertension, diabetes, heart attack, and stroke.
  13-21. Recharging does not just include sleep. Energy levels can be positively impacted by vacations, rest
  periods, and breaks at work. Taking time for leisure, creativity, and hobbies or other non-work interests can
  restore energy levels. The break from work does not have to be a long one for restored energy to happen.
  FAMILY, FRIENDS, AND COLLEAGUES
  13-22. A Soldier’s support network is perhaps the single most important variable in determining his or her
  physical and emotional health. The stress hormone, cortisol, does not increase as much in stressful situations
  when people have supportive companions nearby. A simple hug from a friend or family member can be a
  stress-buffer, alleviating fears and increasing positive feelings. When contact activates the skin’s sensory
  receptors, the hormone oxytocin—the one that makes people feel good—is stimulated and cortisol is reduced.
  13-23. Soldiers have many ways to enhance social connections and relationships. The following list is by
  no means exhaustive but includes many simple ways for Soldiers to improve their support network:
  * Consider joining a health group, sports team or workout group.
  * Become more active in the community through volunteering.
  * Make sure to have a confidant to turn to.
  * Connect with a significant other.
  * Connect with animals. Heal or avoid negative relationships.
  * Cultivate communication skills.
  * Work with H2F performance team experts to build coping skills.
  * Practice being compassionate to and thankful for others.
  + SPIRIT
  13-24. Chapter 10 discusses spiritual readiness. It outlines ways that Soldiers and their leaders can
  encourage individual spiritual readiness and development. When Soldiers seek a sense of meaning or purpose
  in their lives, they can take practical actions toward that goal. For example, Soldiers can write in a journal to
  answer questions about what spirit means to them. They can pray, meditate, join a spiritual community, or
  connect with a chaplain or chaplain service. Some of the demonstrated benefits include—
  * Coping: religiosity and spirituality can help people cope with many problems including anxiety,
  chronic pain, addiction, mental disorders, and the stress caused by natural disasters and war.
  * Pain control: Many people pray as a method to cope with pain. Prayer is a positive resource for
  reducing pain and improving well-being and mood. Accessing religious and spiritual resources