September 2023 — MHCE Newsletter

WWW.MHCE.US Monthly Newsletter | 23
Avoid alcohol within two
hours of your bedtime
Promote a sleep friendly
environment; minimize
noise and light and
maintain a cool but
comfortable room
temperature
Avoid use of smartphones
or reading devices that
give off light for two
or more hours before
bedtime.
2. Protect your head
Service members
can limit their risk of
experiencing a TBI by
wearing a helmet or other
protective equipment
when training, deployed,
or recreating. Many
activities that service
members engage in
regularly, such as
military training and
sports or recreational
activities, are potentially
dangerous and could
result in a TBI.
When wearing a helmet
while playing sports
or riding a bike or
motorcycle, always
remember the following
tips from A Head for the
FutureOpens to a new
webpage on the Health.
mil webpage:
Never wear a cracked or
broken helmet
Never alter a helmet
yourself
Regardless of wear and
tear, always replace a
helmet five years past
the manufacturer's date
to be sure it has the latest
safety features
3. Take care of your
mental health
The brain affects how
we think, feel, and act.
Damage to the brain,
including from TBI,
can affect physical
function, thinking
ability, behavior, mental
health, and more. Severe
TBIs increase the
risk for mental health
conditions such as
anxiety and depression,
as well as sleeping
problems. Remember to
seek medical treatment
if you have symptoms
of depression, anxiety,
or other mental health
concerns, especially
if you have recently
experienced a TBI.
4. Build your social
networks
The ability to engage
in productive personal
and professional
relationships, and
positively interact with
unit and command
networks, is important
to overall well-being
and brain health. When
you experience a TBI,
changes to your personal
and professional
relationships are
common. Some TBI
symptoms, like mood
swings and personality
changes, can stress
relationships. Friends,
families, and coworkers
who notice these
changes, and are aware
of a possible head
injury, should encourage
medical attention.
Seeking medical
attention for a potential
TBI is a sign of strength,
not weakness.
5. Get regular exercise
and eat a healthy diet
Physical exercise is
very beneficial for
maintaining brain
health. You can make
a major difference in
terms of how your body
is functioning and, as a
result, how your brain
is functioning, through
regular exercise.
Good nutrition is also
essential to everyone's
good health and wellness,
and to warfighter
readiness. The right diet
can improve physical and
cognitive performance,
positively impact your
mental health, lower
your risk of many
chronic diseases, and
even help with recovery
from some injuries.