Health and Wellness: Practical Tips for Military Members and Families

Feeling run down, stressed, or just off your routine? This page brings together short, usable advice on stress relief, gut health, biofeedback, exercise, and setting health goals—written for busy military life. You won’t find fluff here. Each tip is something you can try this week.

Quick wins you can use today

Want less stress right now? Try a five-minute breathing break: sit comfortably, breathe in for 4, hold 2, out for 6. Do it twice a day. For sleep, cut screens 30 minutes before bed and dim lights. If digestion feels off, add one extra serving of fiber-rich food—oats, beans, berries—and drink an extra glass of water with it.

Short walks are powerful. A 20-minute walk outdoors lifts mood, improves circulation, and helps clear your head after a shift or training. No gym? Bodyweight moves—squats, push-ups, planks—done in circuits for 10–15 minutes raise heart rate and boost strength.

Build habits that stick

Pick one health goal for 30 days. Make it specific: "Add one vegetable to dinner" beats "eat healthier." Track it with a note on your phone or a calendar. Small wins build momentum. Pair the habit with something you already do—brushing teeth, coffee, or briefing prep—so it becomes automatic.

Biofeedback tools can speed up stress control. Simple devices and phone apps show your heart rate or breathing patterns so you can learn what calms you. Use a 5–10 minute session after work or before sleep to lower anxiety and improve focus. If you’re curious, start with a free app or ask your clinic about options covered by TRICARE.

Gut health matters for energy and mood. Add fermented foods like yogurt or kefir, eat diverse plants, and avoid long stretches without food if you’re on a shifting schedule. If you take medications, check interactions—some antibiotics and supplements affect gut flora. Use the site’s formulary search to confirm coverage and dosing rules before trying new supplements.

Thinking about red wine for heart health? If you already drink, keep it moderate—one glass for women, up to two for men—never start drinking for health reasons. Real benefits come from a pattern of healthy habits, not a single food or drink.

Where to go next: read focused guides on stress reduction, gut-brain links, biofeedback, and setting health goals. Use the TRICARE Prescription Explorer to check whether a medication or supplement is on your formulary and learn about tiers, copays, and pharmacy rules. That saves money and avoids surprises at the pharmacy counter.

Pick one tip above and try it for a week. Small, steady changes make the biggest difference—especially when your schedule changes. If a concern feels beyond self-care, talk to a provider. You deserve practical, doable steps that fit military life.