Trained as a neuroscientist, I thought I had figured out what the brain does. But I never thought about how it cleans itself. Yet brain cells create waste, and this needs to be cleared out appropriately if we want our brains to age gracefully. So with the discovery of the glymphatic system in 2013, my fascination with brain detoxification began.
Enter the Glymphatic System
The glymphatic system is made of brain cells called glial cells (AKA neuroglia) that pump cerebrospinal fluid (CSF) carrying toxic proteins and their metabolites to the body’s lymphatic system. Age-related neurodegenerative diseases are associated with toxic protein build-up in the brain—suggesting glymphatic involvement as the system declines with age.
Neurological diseases studied to-date that exhibit glymphatic dysfunction include:
• Alzheimer’s disease: Build-up of beta-amyloid protein; and
• Parkinson’s disease: Accumulation of alpha-synuclein protein.
The glymphatic system flushes these proteins from the brains of people who do not have Alzheimer’s or Parkinson’s disease. We also see glymphatic involvement in the brain’s ability to recover from a traumatic brain injury (TBI; e.g., concussion) or stroke. Moreover, preclinical data from rodent models of diabetes suggest that the severity of diabetic cognitive symptoms correlates with reduced brain clearance.
Your Part in It
Understanding how the brain deals with waste is critical because neurodegenerative diseases involve toxic protein accumulation that the glymphatic system is responsible for clearing. If it stops cleaning the brain due to age, TBI or stroke, this waste may build up and increase risk of brain disease.
There are four pillars of science-driven holistic glymphatic system support:
Pillar 1: Nutrition
Some of the best science-backed brain foods are greens and berries. Because it can be challenging to get your 8 to 10 servings a day, I recommend taking a greens blend.
Protein is also a brain food because the basic building blocks of neurotransmitters are amino acids (which come from protein; for example, the amino acid tryptophan builds serotonin and tyrosine builds dopamine). I recommend a protein powder.
If you are recovering from a TBI and need to calm neuro-inflammation, I suggest an supplement blend formulated for anti-inflammation containing turmeric.
For a nutrient with direct impact on the glymphatic system, I recommend marine-based omega-3s. The brainy fats EPA and DHA help pump CSF through the brain and support beta-amyloid clearance. Look for a supplement high in DHA that supports brain detoxification.
Pillar 2: Sleep
Science tells us that the glymphatic system operates primarily while we sleep. This dedicated brain waste clearance system appears to be most “awake” when we are in Stage 3 deep sleep. For brain detoxification, we want to have 13 to 23% of our sleep be deep sleep (which means about 1.5 to 2 hours of deep sleep per 8 hours).
Unfortunately, many people with sleep conditions such as untreated sleep apnea hover in Stage 2 light sleep (and have a 70% higher risk of Alzheimer’s disease). If your inability to sleep deeply is due to stress, I suggest trying ashwagandha. I also recommend a herbal blend designed to support deep restful sleep.
Pillar 3: Flow
Our heart and the pulsing of our arteries drive the glymphatic system, so supporting cardiovascular health and blood flow is paramount for brain detoxification. A few herbs that have been shown scientifically to support circulation include lesser periwinkle and ginkgo biloba.
The glymphatic system connects with the lymphatic system where the brain and spinal cord meet, passing off toxins contained in the CSF to the lymphatic system. So lymphatic drainage is also key. Contrast showers, dry skin brushing, and rebounding can help. Regular exercise is the best way to encourage lymph flow (because the lymphatic vessels are driven by skeletal muscle movement). If you are unable to exercise regularly, due to a TBI, physical injury, surgery or illness, there are a number of supplments that can provide important lymphatic support.
Pillar 4: Mindfulness
Another driver of the glymphatic system is our own respiration rate (AKA breathing rate, the number of breaths we take in one minute). That’s right: how we breathe impacts brain detoxification! There are many different types of breathing exercises you can use to slow your breath. A few of my personal favourites are three-part breath, alternate nostril breathing, lion’s breath and ocean breath.
Our brain comes with its own live-in housekeeper, which is absolutely amazing. And we can make sure it does its best work by eating brain-healthy foods, prioritizing good quality (in addition to quantity) sleep, supporting our cardiovascular and lymphatic systems, and becoming mindful of our respiration rate.
Orsha Magyar is a neuroscientist and certified holistic nutritionist who is passionate about helping people age gracefully with thriving brain and mental health. As founder and CEO of NeuroTrition, Osha and a team of neuroscientists, nutritionists and chefs bring neuroscience and nutrition to the table in the name of healthy brains.
Article was published in The Good Life.
