Can Red Bull Protect Your Heart?

Welcome to the positive corner of the internet. Every weekday, we make sense of the confusing world of wellness by analyzing the headlines, simplifying the latest research, and offering quick tips designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.

Today’s Health Upgrade

• The brain health workout plan

• Feeling down? Drink up.

• Can Red Bull strengthen your heart

• The early bird protects the prostate

Longevity
The Brain Health Workout Plan

If you want a healthy brain, your best defense might be an active body. 

Research suggests that the more often you move your body, the less likely you are to suffer from dementia or cognitive impairment. 

The researchers examined 44 studies to determine how various forms of exercise, including aerobic exercise, resistance training, balance exercises, and combinations of exercise affect cognitive performance.

The study found that exercising at least 150 minutes per week improved cognitive function and reduced the likelihood of cognitive decline—with benefits continuing up to 300 minutes per week. Less frequent or shorter-duration exercise did provide some benefit, but the cognitive gains were less pronounced.

While we caution against the belief that more exercise results in better outcomes, when it comes to brain health, increasing movement (including what you do outside the gym) appears to have protective effects.

If you can’t exercise as long, focus on pushing harder during the time you have. Moderate to vigorous intensity was more effective than low-intensity exercise in promoting cognitive benefits. 

And, it helps to be a jack of all trades. Combining aerobic, resistance, and balance training led to a 30 to 40 percent improvement in cognitive function scores, particularly in executive function and memory.

If you want to design a brain-friendly training plan, the researchers outlined a minimal and optimal protocol. 

The minimum effective dose is three weekly aerobic workouts lasting at least 25 minutes each and two intense resistance training workouts lasting at least 20 minutes. For optimal results, you can perform five 30-minute aerobic sessions and three intense weight training sessions of at least 30 minutes. 

Together with LMNT
Feeling Down? Drink Up.

Hydration is often associated with physical performance, but it also plays a critical role in mental performance.

Research suggests mild dehydration can put you in a bad mood and make you feel more fatigued, less focused, and more anxious and tense. 

And that’s because not getting enough liquid is enough to trigger the dreaded “brain fog.” Research suggests that when you’re even 1 to 2 percent dehydrated, your brain cells temporarily shrink in size and mass, leading to impaired cognitive function and noticeable effects on your energy, memory, and cognitive performance. Not to mention, it also decreases your physical performance, whether or aerobic or strength training.

In general, it’s recommended that you drink four to eight 8-ounce cups of water per day, depending on your body size. The need for water increases if you exercise.

Researchers examined training performance and found that you should drink 8 to 10 ounces of liquid for every 30 minutes of training. The more you sweat or train (especially if you exercise for more than 60 minutes), the more salt and additional electrolytes you need. 

If you train hard and sweat a lot, our go-to drink is LMNT, which provides the electrolytes your body needs without any added sugar, artificial ingredients, or colors. 

Your muscles and neurons need electrolytes — such as sodium, potassium, and magnesium. And sweating depletes your body of electrolytes, which can affect performance and recovery. Plus, if you don’t usually drink water, flavored electrolytes (like LMNT) can be an easy way to make you more likely to improve hydration without added calories.

As a member of the village, you’ll get a free sample pack (8 packets) with all the flavors when you make any purchase. Just make sure you use this link, and the free product will be automatically added to your cart to thank you for being part of the positive corner of the internet. If you don’t love the product, LMNT offers a no-questions-asked refund policy, which means you’ll be satisfied. 

We recommend using electrolytes if you typically struggle drinking water or during hard workouts lasting more than 60 to 90 minutes.

Health
Can Red Bull Strengthen Your Heart?

If you’ve ever looked at Red Bull's ingredient list, you’d notice that the popular drink is mostly caffeine, B Vitamins, and taurine. You might not know the third ingredient, but it might be the most interesting of all.  

A recent study analyzed 20 randomized controlled trials and found that taurine improves cardiovascular health and reduces the risk of heart disease.

Taurine is an amino acid found naturally in various tissues (particularly the heart, muscles, and brain). Prior research has found that it has antioxidant and anti-inflammatory properties. These attributes help protect the heart from oxidative stress and inflammation, which are significant contributors to cardiovascular disease

The scientists focused on participants who had no health conditions, as well as those with increased risk for cardiovascular disease, such as high blood pressure or type 2 diabetes.

​​Compared to a placebo, those who took taurine reduced their resting heart rate, improved their blood pressure, and improved heart efficiency (which is an indicator of a lower risk of heart disease).

And those who were at higher risk saw benefits that helped prevent hypertension and enhance overall cardiac function. Prior research also suggests that taurine could also help lower LDL cholesterol and triglycerides. Add it all up, and the researchers speculate that the combined benefits likely contributed to the overall cardiovascular improvements.

But before supplementing, as with any health condition, consult your physician to ensure it’s the right option for your body. 

The researchers found that consuming approximately .5 to .7 grams per day was linked to health benefits. For the record, a can of Red Bull contains approximately 1 gram. 

On Our Radar
The Early Bird Protects Against Prostate Cancer

Other than skin cancer, prostate cancer is the most diagnosed form of cancer in men. Despite the high incidence, the disease does not target men equally. 

New research found that black men are 70 percent more likely to develop prostate cancer in their lifetime and twice as likely to die from the disease.

And if you’re hesitant to get a prostate screening, it’s important to know that the old methods of rectal examination — which was a big deterrent for testing — are no longer necessary. 

Today, the Prostate Cancer Foundation recommends a blood test (known as a PSA) as the primary method for diagnosis and detection. 

It’s recommended that men at high risk — including genetic or environmental risk factors — should start screening for prostate cancer as early as age 40.

As with any cancer, early detection is one of the most effective ways to provide the best care and overall health. And because testing is now less invasive, now is as good of a time as ever (if you’re over 40) to get screened and take proactive measures to protect your health. Spread the word, and let’s protect those prostates.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell