How To Do A Cossack Squat

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

It may not be easy at first, but the benefits are very much worth it, so here’s how to build up to it:

Bit by bit…

Step by step:

  1. Split squat ankle rocks: lift the toes of your front foot, raise the heel of your back leg, and shift your weight forwards and backwards, to warm up your ankles and challenge your balance.
  2. Narrow squat heel lifts: bend your knees into a narrow squat and alternate lifting each heel to mobilize your ankles, while stabilizing your body in the squat position.
  3. Rear-leg calf stretch: extend one leg back until you feel a stretch in your calf, then lift your heel slightly, to intensify the stretch through the back of your lower leg.
  4. Pulsating sumo squats: take a wide stance with your toes turned out, lower into a sumo squat, and pulse up and down, to warm up your adductors and open your hips.
  5. Wide lateral weight shifts: keep your legs wide and shift your weight side to side while bending the knee of the working leg and keeping the opposite leg straighter, to prepare your hips for the cossack squat pattern.
  6. Cossack position practice: shift deeply to one side, bend that knee, keep your opposite leg straight with your toes pointing upwards, and alternate sides while controlling the position.
  7. Supported lateral shifts: put yoga blocks in front of you, keep your legs wide, and do deeper side-to-side shifts, using the blocks for balance and a greater range of motion.
  8. Supported deep squats: put yoga blocks in front of you, sink into your deepest squat with control, then stand back up, to build strength entering and exiting the bottom position.
  9. Floor adductor and hamstring stretch: bend one knee and extend your other leg to the side while lowering your hips to stretch your inner thigh, then straighten your bent knee, to shift the stretch into your hamstring.
  10. Heel-elevated deep squat: place a thin block or book under your heel and use blocks or a chair for support while lowering into a deep squat, to access deeper ranges when ankle mobility is limited.
  11. Heel-elevated cossack hold: keep the heel elevation, shift into a deep cossack squat with one knee bent and your other leg straight with your toes pointing upwards, and hold the position.
  12. Full cossack squat: remove all supports and shift side to side into a deep cossack squat using only your strength and mobility, while maintaining control at the bottom position.

Note: if you don’t have yoga blocks, something similarly-sized will do, and it can also simply be a conveniently-positioned surface such as a table or chair.

For more on all of this plus visual demonstrations in a follow-along fashion, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like:

Tight Hips? Stiff Back? These 5 Exercises Improve Everything ← cossack squats are in this shortlist!

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Water Water Everywhere, But Which Is Best To Drink?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Well Well Well…

    In Tuesday’s newsletter, we asked you for your (health-related) opinion on drinking water—with the understanding that this may vary from place to place. We got the above-depicted, below-described, set of responses:

    • About 65% said “Filtered is best”
    • About 20% said “From the mains is best”
    • About 8% said “Bottled is best”
    • About 3% said “Distilled is best”
    • About 3% said “Some other source is best”

    Of those who said “some other source is best”, one clarified that their preferred source was well water.

    So what does the science say?

    Fluoridated water is bad for you: True or False?

    False, assuming a normal level of consumption. Rather than take up more space today though, we’ll link to what we previously wrote on this topic:

    Q&A: Water Fluoridation

    You may be wondering: but what if my level of consumption is higher than normal?

    Let’s quickly look at some stats:

    • The maximum permitted safety level varies from place to place, but is (for example) 2mg/l in the US, 1.5mg/l in Canada & the UK.
    • The minimum recommended amount also varies from place to place, but is (for example) 0.7mg/l in Canada and the US, and 1mg/l in the UK.

    It doesn’t take grabbing a calculator to realize that if you drink twice as much water as someone else, then depending on where you are, water fluoridated to the minimum may give you more than the recommended maximum.

    However… Those safety margins are set so much lower than the actual toxicity levels of fluoride, that it doesn’t make a difference.

    For example: your writer here takes a medication that has the side effect of causing dryness of the mouth, and consequently she drinks at least 3l of water per day in a climate that could not be described as hot (except perhaps for about 2 weeks of the year). She weighs 72kg (that’s about 158 pounds), and the toxicity of fluoride (for ill symptoms, not death) is 0.2mg/kg. So, she’d need 14.4mg of fluoride, which even if the water fluoridation here were 2mg/l (it’s not; it’s lower here, but let’s go with the highest figure to make a point), would require drinking more than 7l of water faster than the body can process it (i.e., not “per day”, but “faster than it can go through the kidneys”; we’re talking about 7 liters at once here)

    For more about the numbers, check out:

    Acute Fluoride Poisoning from a Public Water System

    Bottled water is the best: True or False?

    False, if we consider “best” to be “healthiest”, which in turn we consider to be “most nutrients, with highest safety”.

    Bottled water generally does have higher levels of minerals than most local mains supply water does. That’s good!

    But you know what else is generally has? Microplastics and nanoplastics. That’s bad!

    We don’t like to be alarmist in tone; it’s not what we’re about here, but the stats on bottled water are simply not good; see:

    We Are Such Stuff As Bottles Are Made Of

    You may be wondering: “but what about bottled water that comes in glass bottles?”

    Indeed, water that comes in glass bottles can be expected to have lower levels of plastic than water that comes in plastic bottles, for obvious reasons.

    However, we invite you to consider how likely you believe it to be that the water wasn’t stored in plastic while being processed, shipped and stored, before being portioned into its final store-ready glass bottles for end-consumer use.

    Distilled water is the best: True or False?

    False, generally, with caveats:

    Distilled water is surely the safest water anywhere, because you know that you’ve removed any nasties.

    However, it’s also devoid of nutrients, because you also removed any minerals it contained. Indeed, if you use a still, you’ll be accustomed to the build-up of these minerals (generally simplified and referenced as “limescale”, but it’s a whole collection of minerals).

    Furthermore, that loss of nutrients can be more than just a “something good is missing”, because having removed certain ions, that water could now potentially strip minerals from your teeth. In practice, however, you’d probably have to swill it excessively to cause this damage.

    Nevertheless, if you have the misfortune of living somewhere like Flint, Michigan, then a water still may be a fair necessity of life. In other places, it can simply be useful to have in case of emergency, of course.

    Here’s an example product on Amazon if you’d like to invest in a water still for such cases.

    PS: distilled water is also tasteless, and is generally considered bad, tastewise, for making tea and coffee. So we really don’t recommend distilling your water unless you have a good reason to do so.

    Filtered water is the best: True or False?

    True for most people in most places.

    Let’s put it this way: it can’t logically be worse than whatever source of water you put into it…

    Provided you change the filter regularly, of course.

    Otherwise, after overusing a filter, at best it won’t be working, and at worst it’ll be adding in bacteria that have multiplied in the filter over however long you left it there.

    You may be wondering: can water filters remove microplastics, and can they remove minerals?

    The answer in both cases is: sometimes.

    • For microplastics it depends on the filter size and the microplastic size (see our previous article for details on that).
    • For minerals, it depends on the filter type. Check out:

    The H2O Chronicles | 5 Water Filters That Remove Minerals

    One other thing to think about: while most water filtration jugs are made of PFAS-free BPA-free plastics for obvious reasons, for greater peace of mind, you might consider investing in a glass filtration jug, like this one ← this is just one example product on Amazon; by all means shop around and find one you like

    Take care!

    Share This Post

  • Is Your Diet Causing You Hair Loss?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    When it comes to diet and hair health, most people know to get vitamin something, consume a mineral or so (usually zinc), and skip the polonium.

    But, there’s a little more to it than most people realize:

    Foods For & Against

    Researchers (Dr. Beatriz Teixeira et al.) investigated, by means of a huge literature review (taking data from 17 observational studies, with 613,320 participants, of whom, mostly women), what things actually matter the most, for and against.

    First, what not to do:

    Foods and drinks that worsen hair loss include sugar-sweetened beverages, and even more strongly, alcohol:

    • Sugar spikes cause inflammation that disrupts hair cycles
    • Alcohol contributes in a whole stack of ways, both directly and indirectly, including:
      • nutrient deficiencies (hypothesis: due to people drinking a higher portion of their calories in alcohol rather than eating nutritious food)
      • poor absorption of nutrients (because alcohol causes the body to do almost everything worse, and especially messes with the gut, and not in a good way—one might struggle to spell “dysbiosis” when one’s had a tipple or two too many, but suffice it to say, alcohol causes the gut microbiome to swing wildly in the direction of Bad Things™, including C. albicans, also called simply Candida, the fungus which puts its roots through your intestinal walls, making holes there giving you leaky gut syndrome, and also interfaces with your nervous system via its roots that escape the gut and access the vagus nerve, and thus gives you cravings for more alcohol/sugar/flour, by sending false signals up to your brain) (we’re not exaggerating, check out the papers we cited in the relevant section of this article on gut health)
      • liver stress (because that’s where alcohol is metabolized, and our liver is not supposed to have to do that much work)
      • poor sleep (because of how it disrupts brain function, including while sleeping, at which time the brain’s job is normally “restore this” and it can’t do that correctly while impaired)
      • systemic inflammation (because of the combination of the above plus the fact that the alcohol itself is toxic, and even when metabolized, produces sugars that also worsen inflammation)

    Now, some things most people know about:

    Zinc and biotin (vitamin B7) deficiencies can cause thinning; adults need 30 μg vitamin B7 daily from foods like seeds, nuts, and sweet potatoes (to pick some out from the paper; there are plenty more options, of course). The researchers concluded that beyond that, extra supplementation is unlikely to help without deficiency.

    Now, into lesser-known things:

    Insufficient protein can trigger shedding; the researchers suggest about 0.5 g per pound of body weight daily, which is a very normal recommendation. We wrote about this more here: How Much Protein Do We Need, Really?

    On which note, the researchers also tentatively recommend considering collagen, but note that while it seems entirely reasonable that it should help, the actual science is mostly not there for it yet (i.e. mostly hasn’t been done). Most collagen RCTs have been about skin health or joint health; less about hair. For more on that though, do see our research review on this: We Are Such Stuff As Fish Are Made Of

    And if you are vegetarian/vegan? Worry not, because you can simply enjoy The Best Foods For Collagen Production, picking the vegetarian/vegan options in each category as applicable.

    And as for other supplements of note:

    • Persimmon leaf: linked to better hair density and thickness through antioxidants like quercetin that improve scalp blood flow; available as tea or supplements.
    • Pumpkin seed oil: in a study of men with male pattern baldness, 400 mg daily for 24 weeks led to greater growth, likely by reducing DHT, the hair-thinning hormone (it does more things than that, but that’s what’s relevant here—actually, while we’re on this, let’s note for the record that while DHT thins head hair, it increases body hair, which for many people isn’t a combination they’re hoping for)
    • Vitamin D: five studies found higher levels protective against hair loss; a suggested dose is 2,000 IU daily, though excess carries toxicity risk, so do keep within the recommended bounds (and double-check what other supplements have “plus vitamin D” tagged on, and/or foods “fortified with vitamin D”).
    • Iron: supplementation improved growth in women; absorption is best when paired with vitamin C; dietary sources include spinach, lentils, and almonds. See also: The Iron Dilemma: Factors To Consider

    Finally, in the category of specific foods that were mostly strongly associated with healthy hair growth, the researchers highlighted:

    • Cruciferous vegetables (e.g. broccoli, cauliflower, kale, sprouts, etc) likely due to antioxidant and anti-inflammatory phytochemicals, and especially sulforaphane.
    • Soy products (especially edamame & tofu, i.e., the least-processed of soy products) likely due to the top-tier amino acid profile, plus that while the phytoestrogens can’t be used as estrogens in the body (not compatible), they can be broken down and the “ingredients” used to produce your own estrogen, if (and only* if) you have working ovaries.
      • *Ok, so that was technically a lie; if you have working testes, then these can and do also produce estrogen, but in truly truly tiny amounts, and more than counterbalanced by the testosterone they produce. We wrote a bit about the science of ovaries and testes doing each other’s jobs, here. So if you are a reader with working testes rather than ovaries, then be aware: you could not physically eat enough soy to cause them to crank out enough estrogen to make the slightest change to your hair or any other part of your body. So our original statement stands, for all practical purposes: soy products will only increase your E levels if you have working ovaries to produce the E in question.

    You can read the paper in full, here: Assessing the relationship between dietary factors and hair health: A systematic review

    Want to learn more?

    If you want to get very serious about it, you might want to consider: Hair-Loss Remedies, By Science

    And/or if you want to go a drug-free route but without relying solely on diet, then check out: Gentler Hair Health Options

    Take care!

    Share This Post

  • Get On It! – by Jane Aronovitch, Miriane Taylor, & Colleen Craig

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Balance is important; without it, we die early. That’s quite a strong selling point for improving one’s balance, but why this book in particular?

    This is—with one drawback—the best book of balance ball exercises we’ve seen. Notwithstanding the cover photo, many exercises do, by the way, involve standing on it with one or both feet, doing various kinds of squats, lunges, get-ups, and so forth. The ball (it’s not really a ball so much as an oblate hemisphere) can also be flipped and used the other way around, with a flat platform that will now wobble per your weight distribution, and train balance in different ways (dome-up trains large stabilizing muscles more; platform-up trains smaller stabilizing muscles more).

    Indeed, that’s where the brand name Bosu, often stylized “BOSU”, comes from: both sides up!

    So, what’s the drawback? Alas, the photos are black and white, which means in some cases they’re not as clear as they could be. Nothing that will prevent understanding the exercises, which are well-explained in any case, but it does mean that sometimes it’s necessary to look closely to see which leg is in front of the other for a given exercise, for example.

    Still, with 80 different exercises it really does cover the whole body, and even gives workout program varieties for those who want that, including targeted to particular areas, e.g. lower body, core, upper body, or complete.

    Bottom line: if you’d like to improve your balance (and have, or are willing to acquire, a balance ball like the Bosu), then this book will give you everything else you need in that regard.

    Click here to check out Get On It!, and get on it!

    Share This Post

  • Human, Bird, or Dog Waste? Scientists Parsing Poop To Aid DC’s Forgotten River

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    KFF Health News Peggy Girshman reporting fellow Jackie Fortiér joined a boat tour to spotlight a review of microbes in the Anacostia River, a step toward making the river healthier and swimmable. The story was featured on WAMU’s “Health Hub” on Feb. 26.

    On a bright October day, high schoolers from Francis L. Cardozo Education Campus piled into a boat on the Anacostia River in Washington, D.C. Most had never been on the water before.

    Their guide, Trey Sherard of the Anacostia Riverkeeper, started the tour with a well-rehearsed safety talk. The nonprofit advocates for the protection of the river.

    A boy with tousled black hair casually dipped his fingers in the water.

    “Don’t touch it!” Sherard yelled.

    Why was Sherard being so stern? Was it dangerously cold? Were there biting fish?

    Because of the sewage.

    “We get less sewage than we used to. Sewage is a code word for what?” Sherard asked the teenagers.

    “Poop!” one student piped up.

    “Human poop,” Sherard said. “Notice I didn’t say we get none. I said we get what? Less.”

    Tours like this are designed to get young people interested in the river’s ecology, but it’s a fine line to tread — interacting with the water can make people sick. Because of the health risks, swimming hasn’t been legal in the Anacostia for more than half a century. The polluted water can cause gastrointestinal and respiratory illnesses, as well as eye, nose, and skin infections.

    The river is the cleanest it’s been in years, according to environmental experts, but they still advise you not to take a dip in the Anacostia — not yet, at least.

    About 40 million people in the U.S. live in a community with a combined sewer system, where wastewater and stormwater flow through the same pipes. When pipe capacities are reached after heavy rains, the overflow sends raw wastewater into the rivers instead of to a treatment plant.

    Federal regulations, including sections of the Clean Water Act, require municipalities such as Washington to reduce at least 85% of this pollution or face steep fines.

    To achieve compliance, Washington launched a $2.6 billion infrastructure project in 2011. DC Water’s Clean Rivers Project will eventually build multiple miles-long underground storage basins to capture stormwater and wastewater and pump it to treatment plants once heavy rains have subsided.

    The Anacostia tunnel is the first of these storage basins to be completed. It can collect 190 million gallons of bacteria-laden wastewater for later treatment, said Moussa Wone, vice president of the Clean Rivers Project.

    Climate change is causing more intense rainstorms in Washington, so even after construction is complete in 2030, Wone said, untreated stormwater will be discharged into the river, though much less frequently.

    “On the Anacostia, we’re going to be reducing the frequency of overflows from 82 to two in an average year,” Wone said.

    But while the Anacostia sewershed covers 176 square miles, he noted, only 17% is in Washington.

    “The other 83% is outside the district,” Wone said. “We can do our part, but everybody else has to do their part also.”

    Upstream in Maryland’s Montgomery and Prince George’s counties, miles of sewer lines are in the process of being upgraded to divert raw sewage to a treatment plant instead of the river.

    The data shows that poop is a problem for river health — but knowing what kind of poop it is matters. Scientists monitor E. coli to indicate the presence of feces in river water, but since the bacteria live in the guts of most warm-blooded animals, the source is difficult to determine.

    “Is it human feces? Or is it deer? Is it gulls’? Is it dogs’?” said Amy Sapkota, a professor of environmental and occupational health at the University of Maryland.

    Bacterial levels can fluctuate across the river even without rainstorms. An Anacostia Riverkeeper report found that in 2023 just three of nine sites sampled along the Washington portion of the watershed had consistently low E. coli levels throughout the summer season.

    Sapkota is heading a new bacterial monitoring program measuring the amount of E. coli that different animal species deposit along the river.

    The team uses microbial source tracking to analyze samples of river water taken from different locations each month by volunteers. The molecular approach enables scientists to target specific gene sequences associated with fecal bacteria and determine whether the bacteria come from humans or wildlife. Microbial source tracking also measures fecal pollution levels by source.

    “We can quantify the levels of different bacterial targets that may be coming from a human fecal source or an animal fecal source,” Sapkota said.

    Her team expects to have preliminary results this year.

    The health risk to humans from river water will never be zero, Sapkota said, but based on her team’s research, smart city planning and retooled infrastructure could lessen the level of harmful bacteria in the water.

    “Let’s say that we’re finding that actually there’s a lot of deer fecal signatures in our results,” Sapkota said. “Maybe this points to the fact that we need more green buffers along the river that can help prevent fecal contaminants from wildlife from entering the river during stormwater events.”

    Washington is hoping to recoup some of the cost of building green spaces and other river cleanup. In January, the office of D.C. Attorney General Brian Schwalb filed a lawsuit seeking unspecified damages from the federal government over decades of alleged pollution of the Anacostia River.

    Brenda Lee Richardson, coordinator of the Anacostia Parks & Community Collaborative, said the efforts to cut down on trash and sewage are paying off. She sees a river on the mend, with more plant and animal life sprouting up.

    “The ecosystem seems a lot greener,” she said. “There’s stuff in the river now that wasn’t there before.”

    But any changes to the waterfront need to be done with residents of both sides of the river in mind, she said.

    “We want there to be some sense of equity as it relates to who has access,” she said. “When I look at who is recreating, it’s not people who look like me.”

    Richardson has lived for 40 years in Ward 8 — a predominantly Black area on the east side of the river whose residents are generally less affluent than those on the west side. She and her neighbors don’t consider the Anacostia a place to get out and play, she said.

    As the water quality slowly improves, Richardson said, she hopes the Anacostia’s reputation is also rehabilitated. Even if it’s not safe to swim in, Richardson enjoys boating trips like the one with the Anacostia Riverkeeper.

    “To see all those creatures along the way and the greenery. It was comforting,” she said. “So rather than take a pill to settle my nerves, I can just go down the river.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • GABA Against Stress/Anxiety

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A Neurotransmitter Less Talked-About

    GABA is taken by many people as a supplement, mostly as a mood modifier, though its health claims go beyond the recreational—and also, we’re of the opinion that mental health is also just health, and if it works, it works. We’ll explore some of the claims and science behind them today…

    What is GABA?

    GABA stands for gamma-aminobutyric acid, and it’s a neurotransmitter. It’s a lot less talked-about than for example dopamine or serotonin, but it’s very important nonetheless.

    We make it ourselves inside our body, and we can also get it from our food, or supplement it, and some drugs will also have an effect on its presence and/or activity in our body.

    What foods is it found in?

    • Animals, obviously (just like in human brains*)
    • Fermented foods (many kinds)
    • Yeast
    • Tea
    • Tomatoes
    • Mulberries

    For more details, see:

    γ-Aminobutyric acid found in fermented foods and beverages: current trends

    *However, we do not recommend eating human brains, due to the risk of CJD and prion diseases in general.

    What claims are made about it and are they true?

    For brevity, we’ll give a little spoiler up-front: all the popular claims for it appear to be valid, though there’s definitely room for a lot more human trials (we skipped over a lot of rodent studies today!).

    So we’ll just drop some of its main benefits, and human studies to back those.

    Reduction of stress and anxiety

    GABA decreases task-related stress and anxiety within 30 minutes of being taken, both in subjective measures (i.e., self-reports) and in objective clinical physiological measures:

    Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks

    Cognitive enhancement

    It’s not a does-everything nootropic like some, but it does have clear benefits to episodic memory:

    ❝GABA intake might help to distribute limited attentional resources more efficiently, and can specifically improve the identification and ordering of visual events that occur in close temporal succession

    One of the things that makes this one important is that it also deals with the often-asked question of “does GABA pass the blood-brain barrier”:

    ❝The present findings do give further credence to the idea that oral ingestion does allow GABA to reach the brain and exert direct effects on cognition, which in the present case were specific to temporal attention.❞

    Read more:

    Supplementation of gamma-aminobutyric acid (GABA) affects temporal, but not spatial visual attention

    Potential for more

    We take care to give good quality sources, so the following study comes with a big caveat that it has since been retracted. Why was it retracted, you wonder?

    It’s about the sample; they cite “30 healthy adults”, but neglected tp mention that this figure was initially 46. What happened to the other 16 participants is unclear, but given that this was challenged and the challenge not answered, it was sufficient for the journal (Nature) to pull the study, in case of deliberate sample bias.

    However! Running the numbers in their results section, a probability of 0.03 is very compelling unless the disappearance of 16 subjects was outright fraudulent (which we regrettably cannot know either way).

    Here’s the study (so take it with a pinch of salt, considering the above), and taken at face value, it shows how GABA supplementation improves accurate reactions to fast-moving visual and auditory stimuli:

    RETRACTED ARTICLE: γ-Aminobutyric acid (GABA) administration improves action selection processes: a randomised controlled trial

    …so, hopefully this experiment will be repeated, without disappearing participants!

    The sweet spot

    You may be wondering how something that slows a person down (having a relaxing effect) can also speed a person up. This has to do with what it is and isn’t affecting; think of it like a “focus mode” on your computer or other device that greys-out everything else a bit so that you can focus on what you’re doing.

    It’s in some ways (by different neurochemical pathways, though) a similar effect to the “relaxed alertness” created by l-theanine supplementation.

    There’s also a sweet spot whereby GABA is toning some things down just the right amount, without adversely affecting performance in areas we don’t want slowed down. For the science of this, see:

    Too Little and Too Much: Hypoactivation and Disinhibition (Reduced GABAergic Inhibition) of Medial Prefrontal Cortex Cause Attentional Deficits

    Is it safe?

    GABA is “Generally Recognized As Safe”. However:

    • you should speak with your pharmacist if you are taking any medications for blood pressure or epilepsy, as GABA supplementation may cause them to work too well.
    • you should absolutely not take GABA with alcohol or opioids as (dose-dependent for all the substances involved, and also depending on your metabolic base rate and other factors) its acute depression of the CNS can mean you relax and slow down too much, and you may find yourself not breathing often enough to sustain life.

    Aside from that, it is considered safe up to at least 1g/kg/day*. Given that popular doses are 120–750mg, and most people weigh more than 750g, this is very safe for most people:

    United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA)

    Where can I get it?

    We don’t sell it, but for your convenience, here’s an example product on Amazon

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Dealing with Thirst!

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Busting The Myth of “Eight Glasses Of Water A Day”

    Everyone knows we must drink 8 glasses of water a day, or else we’re going to get a failing grade at being a healthy human—like not flossing, or not using adequate sunscreen.

    But… Do we? And does tea count? How about (we dare but whisper it) coffee? And soda drinks are mostly water, right? But aren’t some drinks dehydrating? Are special electrolyte drinks really better? There are so many things to consider, so many differing advices, and it’s easy to give up, or just choose what to believe in as a leap of faith.

    A quick brain-teaser for you first, though:

    If coffee and soda don’t count because they’re dehydrating, then what if you were to take:

    – A concentrated tiny cup of espresso, and then a glass of water, would the glass of water count?

    Or (we don’t relish the thought) what if you took a spoonful of soda syrup, and then a glass of water, would the glass of water count?

    If your answer was “yes, it’s a glass of water”, then why would it not count if it were taken all at once (e.g. as an Americano coffee, or a regular soda)?

    If your answer was “yes, but that water might only offset the dehydration caused by the coffee/syrup, so I might only be breaking even”, then you were thinking about this the right way:

    How much water you need depends on many factors that can be affected by what else you are consuming and what else you are doing. Science loves averages, so eight glasses a day may be great if you are of average health, and average body size, in a temperate climate, doing moderate exercise, and so on and so on.

    If you’re not the most average person of all time? You may need to take into account a lot of factors, ranging from what you ate for dinner to how much you perspired during your morning exercises. As you (probably) don’t live in laboratory conditions, this can become an impossible task—and if you missed (or guessed incorrectly) even one factor, the whole calculation will be thrown off. But is there any other way to know?

    What of the infamous pee test? Drink enough to make your urine as clear as possible, and if it’s dark, you’re dehydrated, common wisdom says.

    In reality, however, that tells you not what’s in your body, but rather, what got ejected from your body. If your urine is dark, it might mean you had too little water, but it also could just mean you had the right amount of water but too much sodium, for instance. A study of this was done on athletes, and found no correlation between urine color and actual bodily hydration when measured directly via a blood test.

    So, if we can’t just have an app tell us “drink this many glasses of water”, and we can’t trust urine color, what can we do?

    What we can do is trust that our body comes with (for free!) a wonderful homeostatic system and it will try to correct any imbalances. If you are thirsty, you’re dehydrated. Drink something with plenty of water in, if not plain water.

    But what about special electrolyte drinks? If you need salts, you will crave them. Craving a salty snack? Go for it! Or if you prefer not to snack, do a salt lick test (just put a little salt on your finger, and taste it; if it tastes good, wait a minute or two, and then have a little more, and repeat until it doesn’t).

    Bonus Tip:

    1. Make sure you always have a source of hydration (that you enjoy!) to hand. Maybe it’s chilled water, maybe it’s a pot of tea, maybe it’s a sports drink, it doesn’t matter too much. Even coffee is actually fine, by the way (but don’t overdo it).
    2. Make a personal rule: “I will always make time for hydration”. That means, if you’re thirsty, have something with water in it now. Not when you’ve finished what you’re doing (unless you really can’t stop, because you are a racecar driver mid-race, or a surgeon mid-operation, or something), but now. Do not postpone it until after you’ve done some other thing first; you will forget and it will keep getting postponed. Always make time for water.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: