Today I’ve got an interesting topic to cover- the Glymphatic System. Not a lot of people talk about, and if you are familiar with this often-ignored system, you’re way ahead of the average crowd. The Glymphatic System (not to be confused with the equally as important Lymphatic System) is a somewhat of a recently discovered maintenance system in the body that is responsible for detoxifying our brain. It isn’t a made-up system or piece of pseudoscience by the way. There’s real research behind it to prove why it’s so important for our well-being, and in today’s post, I’m going to give you all of the details about its function and how you can best support it. So, let’s not waste any more time and get right into it! This is a look into the Glymphatic System.

The 411 on Glymph

Alright, so I briefly mentioned that the Glymphatic System (GS) helps our brain to detoxify. But what exactly does that mean? Here’s the lowdown.
Think of the GS is a special “waste” system that surrounds all of the arteries and veins of our brain, mirroring a sort of “Mohawk” pattern. This system is made of special cells (known as astroglial cells) and their respective channels (known as aquaporin channels). Using mitochondria (aka, the Powerhouse or Energy Currency) from our cells, the GS helps to remove cellular waste from the brain through its channels. From a visual perspective, the GS is like a translucent, watery fluid; very similar to our lymph. (This fluid is referred to as clear cerebrospinal fluid, or CSF, which is made at the center base of the brain. The difference between this fluid and our lymph has to do with its location. Lymphatic fluid is for the other organs in our body, while CSF is uniquely for our brain. The CSF literally gets “rinsed” through the brain and down into our tailbone, where it then interacts with the Lymphatic System.) [1] [4]

The kinds of things that the GS removes includes cellular neurotoxic waste (like β-amyloid) and proteins that naturally form whenever we are awake. Nearly 3 pounds of toxins are “dumped” by this system each year, which comes close to matching the actual weight of our brain! [2] [3]
But next to detoxification, the GS also runs like a transportation system inside the brain. It helps in the distribution of non-toxic compounds, which include things like glucose (sugar), lipids (fats), amino acids (proteins), and neurotransmitters. [1]
Research has shown that the GS is most active during sleep, which is quite a revelation! [5] It’s almost as if we’ve set loose a specialized cleanup crew once the lights are off and we’re fast asleep.
Something to keep in mind about the GS is that it quickly starts to decline the older we get. It also can run less efficiently if we’re not getting enough sleep or suffer from diabetes, brain injury, stroke, or Alzheimer’s. [6] If you’re looking for an incentive to get some shut-eye, consider the following. Current research is has linked a healthy GS with better cognitive function, mood balance, immunity, and deeper, productive states of sleep. [1]

A Quick Summary

If all of this turned your brain inside out, don’t worry! It is a bit complex, but here’s a basic summary to keep you from going crazy.
Our brain uses the Glymphatic System to naturally detox itself of toxic waste products and proteins. The GS “rinses” out these substances while also acting as a transportation system helping to distribute nutrients like glucose, fats, proteins, and neurotransmitters. And it is most active when we are asleep. Poor GS function is associated with brain injury, Alzheimer’s, diabetes, stroke, and lack of sleep, with optimal function being linked to optimal brain function, mood, immunity, and better sleep.

Supporting the Glymphatic System

Now that we’re all caught up on the ins and outs of the GS, let’s cover what we can do to support it! The first one is a no-brainer – getting enough sleep! It’s something we often take for granted, especially when society has come to adopt an “I’ll sleep when I’m dead” mentality. This couldn’t be further from the truth. We’re truly missing out on a real, intricate form of detox if we don’t get enough sleep.
Luckily, there are a few things that can be done if you’re struggling to hit the sack. This includes setting a designated time each night and being consistent when it comes to reaching it. Turning off the TV and the phone at least an hour for this time really helps, as well as taking the time to relax and wind down beforehand. Keep your bedroom dark and somewhat cool, and get comfortable before you lie down. All of these things ensure you’re in the right setting to support proper sleep!
(For more tips, the following posts may be of some interest: How to Eat for Better Sleep, Herbs That Help Reduce Anxiety and Improve Sleep, and Why Can’t You Sleep?!)

Next up is making sure we’re consuming plenty of omega-3 fats in our diet. Hopefully, by now you’ve realized that not all dietary fats are bad, and just because you eat fat does not mean you’re going to become fat. (In fact, it can be just the opposite!) Moreover, having enough omega-3 fats has been shown to promote GS activity in the brain. Although the research has been done in mice, it does show promise in that enough omega-3’s helps the GS to clear out and prevent the accumulation of amyloid-β (Aβ). (As a side note, Aβ begins to build up during the early development of Alzheimer’s, so if there was anything that can be done to prevent it, look no further than your diet!) [7] You can find omega-3 fats in foods like wild caught salmon, sardines, walnuts, hemp seeds, and flax and chia seeds.

Another way to support the GS is through deep breathing exercises and meditation. Examples include deep yogic breathing (Pranayama) or nose breathing. There’s research to show that this particular type of breathing boosts the clear liquid (CSF) in the GS, especially during the inhalation. [8] It also encourages us to fall into a relaxed, parasympathetic state of rest and digest, which also increases the flow of CSF. And since getting into a parasympathetic state encourages optimal CSF, relaxing activities, as well as meditation, can further support our GS. (Not sure if meditation is right for you? Read my post here to learn why you should give it a chance!) As an added bonus, a simple yet soothing scalp massage can provide a small boost to the GS as well! It encourages blood flow to the head, supporting the flow of CSF. If you’re not too keen on scalp massage, getting upside down in an inversion can provide a similar effect! [9]

Over to you- what are your thoughts now that you’ve discovered this often-overlooked system? It just goes to show that there’s still much we don’t understand the human body!

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4636982/
[2] http://www.sciencemag.org/content/342/6156/373
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4694579/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2842089/
[5] http://science.sciencemag.org/content/342/6156/373
[6] https://www.ncbi.nlm.nih.gov/pubmed/29492515
[7] https://www.ncbi.nlm.nih.gov/pubmed/?term=omega+glymphatic
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2842089/
[9] http://www.drrachelhamel.com/tag/glymphatic-system/