HOW to CLEAN the BRAIN----Glymphatic System
Summary
TLDRDr. Jyn Sun explains the importance of the glymphatic system, which functions similarly to the lymphatic system but for the brain and spinal cord. It clears waste, distributes nutrients, and helps maintain brain health. Key factors to enhance the glymphatic system include proper sleep, hydration, exercise, stress reduction, posture, and specific practices like vagal stimulation and intermittent fasting. Emphasis is placed on the role of sleep and lifestyle habits in improving brain function and overall health.
Takeaways
- 🧠 The glymphatic system is the brain's equivalent of the body's lymphatic system, responsible for waste clearance and nutrient delivery in the central nervous system.
- 💧 Cerebral spinal fluid (CSF) plays a crucial role in the glymphatic system by clearing waste materials and maintaining the brain's homeostasis.
- 🧩 The glymphatic system is linked to several neurological conditions, including Alzheimer's, Parkinson's, and multiple sclerosis, as well as issues like traumatic brain injury and sleep disorders.
- 💤 Sleep is vital for the glymphatic system, with deep sleep (stages 3 and 4) enhancing its function, and sleeping on the right side being the most beneficial position.
- 🏃♂️ Regular exercise increases blood flow, which is important for the glymphatic system's clearance process.
- 💧 Hydration is essential, with half the body weight in ounces of water recommended daily, along with the addition of minerals or salts.
- 🤽♂️ Posture and ergonomics are important for maintaining proper blood flow to the brain, especially for those with sedentary lifestyles.
- 🧘♀️ Stress reduction techniques, such as breathing exercises, can help improve the glymphatic system by reducing inflammation.
- 🐟 Omega-3 and other nutrients that enhance blood flow to the brain and decrease inflammation can improve the glymphatic system.
- 🎵 Vagal stimulation, such as humming or gargling, can help improve cerebral spinal fluid flow, thus benefiting the glymphatic system.
- 🥗 Intermittent fasting and prolonged fasting can enhance the glymphatic system by inducing autophagy, which clears cellular debris.
Q & A
What is the glymphatic system and how is it related to the lymphatic system?
-The glymphatic system is analogous to the lymphatic system of the body. It is the lymphatic system of the central nervous system, which includes the brain and spinal cord. It utilizes cerebrospinal fluid (CSF) for the clearance and delivery of nutrients, maintaining homeostasis and distributing essential substances to the central nervous system.
What role does the glymphatic system play in clearing waste materials from the brain?
-The glymphatic system helps clear waste materials such as beta amyloid, which is associated with Alzheimer's disease, and alpha synuclein, linked to Parkinson's disease. It also plays a role in the clearance of neurotoxins following brain injury or mild traumatic brain injury.
How does a dysfunctional glymphatic system impact health conditions like MS and sleep disorders?
-A dysfunctional glymphatic system can impact conditions like multiple sclerosis (MS) and sleep disorders by disturbing the clearance of neurotoxins and affecting the overall health of the central nervous system.
What are some of the key factors that can enhance the glymphatic system function?
-Key factors to enhance the glymphatic system include proper sleep, exercise, hydration, good posture and ergonomics, stress reduction, certain nutrients like omega-3, vagal stimulation, chiropractic care, and light therapy.
Why is sleep so important for the glymphatic system and what are the recommended sleep durations?
-Sleep is crucial for the glymphatic system because it allows for better clearance of the system. Studies on animals have shown that having 6 to 8 hours of good deep sleep enhances the system's function.
What is the significance of sleeping position in relation to the glymphatic system?
-Sleeping on your right side is the best position to enhance the glymphatic system, followed by sleeping on your left side. These positions likely facilitate better cerebrospinal fluid flow and waste clearance in the brain.
How does exercise contribute to the health of the glymphatic system?
-Exercise increases blood flow, which is beneficial for the clearance and function of the glymphatic system. Engaging in 30 to 45 minutes of exercise daily can help maintain this system.
What is the recommended daily water intake to support the glymphatic system, and why is it important?
-It is recommended to drink at least half your body weight in ounces of water daily. This hydration, along with the addition of minerals or salts, is important for supporting the system's function.
How can stress reduction techniques like breathing exercises benefit the glymphatic system?
-Stress reduction techniques can decrease the production of inflammatory cytokines, which can negatively impact the glymphatic system. Breathing exercises like alternate nostril breathing or deep belly breathing can be beneficial for stress reduction and, by extension, the glymphatic system.
What is the role of omega-3 in improving the glymphatic system, and are there other nutrients that can help?
-Omega-3 has been shown to help improve the glymphatic system by enhancing blood flow to the brain and decreasing inflammation. Other nutrients that can support the system are not specified in the script but generally include antioxidants and anti-inflammatory compounds.
How can light therapy, such as LED lights, impact the glymphatic system?
-Light therapy, or photo modulation, can increase blood flow to the brain, even if the penetration of the lights is superficial. This increased blood flow can indirectly support the function of the glymphatic system.
What are the benefits of fasting for the glymphatic system, and how does autophagy play a role?
-Fasting can induce a state of autophagy, which is a process where the body clears cellular debris. This process enhances the glymphatic system by improving the clearance of waste materials in the brain.
Outlines
🧠 Understanding the Glymphatic System and Its Role in Brain Health
This paragraph introduces Dr. Jin Sun's discussion on the glymphatic system, the brain's waste clearance mechanism similar to the body's lymphatic system. It outlines the system's functions, including the clearance of waste and delivery of essential nutrients like glucose, lipids, amino acids, and neurotransmitters to the central nervous system. The paragraph emphasizes the importance of the glymphatic system in maintaining brain health by clearing harmful substances like beta-amyloid and alpha-synuclein, which are associated with Alzheimer's and Parkinson's diseases, respectively. The discussion also highlights how a dysfunctional glymphatic system can contribute to conditions like stroke, CTE, sleep disorders, and migraines.
💤 Enhancing the Glymphatic System Through Lifestyle Choices
This paragraph explores various lifestyle choices that can enhance the glymphatic system's function, with a strong emphasis on sleep. It explains that getting 7-9 hours of deep sleep significantly improves the system's clearance capabilities. The ideal sleeping positions, right side and left side, are recommended to optimize the glymphatic system. Additionally, the paragraph discusses the benefits of exercise, hydration, proper posture, stress reduction, and vagal stimulation in improving glymphatic function. Omega-3s and certain nutrients are also mentioned as beneficial. Techniques like deep breathing and intermittent fasting are highlighted as effective ways to support the glymphatic system and overall brain health.
Mindmap
Keywords
💡Glymphatic System
💡Cerebral Spinal Fluid (CSF)
💡Neurotransmitters
💡Beta Amyloid
💡Parkinson's Disease
💡Sleep
💡Exercise
💡Hydration
💡Posture and Ergonomics
💡Stress Reduction
💡Omega-3
💡Vagal Stimulation
💡Photobiomodulation
💡Intermittent Fasting
Highlights
The glymphatic system is analogous to the lymphatic system, serving as the brain and spinal cord's waste clearance and nutrient delivery system.
Cerebral spinal fluid (CSF) is crucial for the clearance of waste materials and maintaining homeostasis in the central nervous system.
Dysfunction in the glymphatic system is linked to Alzheimer's, Parkinson's, and other neurological conditions.
A poor glymphatic system can impact stroke, CTE, sleep disorders, advanced age, and migraines.
Sleep, particularly deep sleep, is essential for the proper functioning of the glymphatic system.
Sleeping on the right side is the most beneficial position for glymphatic system clearance.
Exercise increases blood flow, which is important for the clearance of the glymphatic system.
Hydration, including drinking half your body weight in ounces of water, is vital for the glymphatic system.
Posture and ergonomics are important for maintaining proper blood flow to the brain.
Stress reduction is crucial for the glymphatic system, as stress promotes inflammation.
Omega-3 and other nutrients that enhance blood flow and decrease inflammation can improve the glymphatic system.
Vagal stimulation through activities like humming can improve cerebral spinal fluid flow.
Chiropractic care, specifically upper cervical manipulation, may help improve cerebral spinal fluid flow.
Photo modulation with LED lights can increase blood flow to the brain, indirectly benefiting the glymphatic system.
Intermittent and prolonged fasting can enhance the glymphatic system by inducing autophagy.
Sleep hygiene, including a cool, dark environment and avoiding electronics before bed, is important for deep restful sleep.
Medical conditions like sleep apnea can impact the glymphatic system and should be evaluated with a sleep study.
Dr. Jin Sun emphasizes the importance of proper sleep for overall brain health.
Transcripts
welcome back this Dr jyn's song where
clinical Excellence meets excellent
results how to clean the brain the
glymphatic system what is it what are
some of the conditions associated with
it most importantly how do we improve
the comatic system to improve our
overall health so let's get right into
it the comatic system is analogous to
the lymphatic system of our body BAS
basically is the lymphatic system of our
central nervous system which is brain
and spinal cord the lymphatic system
utilizes CSF or cerebral spinal fluid to
do the clearance and delivery of
nutrients so it clears waste material as
well as maintains homeostasis of the
central nervous system it distributes
glucose lipids amino acids and
neurotransmitters to the central nervous
system so it's a very important delivery
system okay the lymphatic system is
filled with CSF or cereal spinal fluid
basically it's clearance as well as
delivery that's how it's very simply put
in that
manner so it will help clear beta amalo
which is associated with Alzheimer's
disease Alpha slean which is associated
with Parkinson's
disease and and a dysfunctional
glymphatic system will impact things
like
Ms as well as disturbs clearance of
neurotoxins when you have a brain injury
or mild traumatic brain injury okay now
a a poor dysfunctional lymphatic system
will also impact things like stroke CTE
Sleep Disorders will certainly impact
that age or Advanced age as well as
migraines now migraines is typically a
vascular headache so blood flow so it
will certainly impact the comatic system
because you need proper blood flow to
the brain
okay
now here are some of the important
things that you need to do to help
enhance the lymphatic
system number one really is sleep okay
if they've done studies on animals and
they notice that when you have proper
amounts of sleep between s and n hours
of good deep sleep you will have better
clearance of the lymphatic
system also sleeping on your right side
is the best position to enhance the
system or clear the system sleeping on
your left is the second best position
followed by your back and then on your
stomach really right side or left side
is probably the best for this uh
purpose exercise will increase blood
flow and incre uh exercising 30 to 45
minutes per day whatever exercise you
can tolerate so you can start with
walking running uh hit exercises more
high intensity weight training Etc so
exercise is very important for the
clearance hydration is very important so
you want to drink at least half your
body weight in ounces of water and you
want to add in some minerals or some
salts to that
water posture and ergonomics is also
very important because people who are
sedentary uh when they're working as
well as their lifestyle they're not
going to have proper blood flow so
posture and ergonomics is very important
also stress reduction is also crucial
because stress um um promotes
inflammatory cyto kindes and inflam
really so breathing
exercises things like the physiological
side or uh alternate nostril breathing
or deep belly breathing can be quite
beneficial for stress reduction
obviously you want to reduce those
stressors in our in your lives but
breathing can certainly help and and
make an immediate impact okay omega-3
has also shown to help improve the
comatic system there are are other
nutrients I'll list those below
basically if you can
enhance um blood flow to the brain as
well as decrease inflammation you're
going to enhance the
system vagal stimulation I talked about
this in other videos humming gargling
gagging anything that you can stimulate
in your throat and neck area will help
stimulate the vagal nervous system and
that is in the brain stem thereby
improving
uh cerebral spinal fluid flow to the
brain Chiropractic Care upper cervical
manipulation can also help improve
cerebral spinal fluid flow obviously
there needs to be more studies done on
that but vagal stimulation probably has
a lot of studies on this also LED lights
or what we call photo modulation can
also help quite a bit increasing blood
flow to the brain now it the penetration
of the lights can be very superficial
but you can increase the blood flow
superficially thereby increasing blood
flow to the
brain intermittent fasting interestingly
enough as well as prolong fasting I've
done many videos on fasting intermittent
fasting 3-day fasting Etc essentially
fasting will put your body in a state of
autophagy right so when you go into
autophagy basically what you're doing is
clearing debris
right cellular cellular debris so the
lymphatic system is enhanced when we do
fasting number one thing for the
glymphatic system is really sleep proper
sleep you have to really take into
consideration are you getting deep
restful sleep do you feel rested in the
morning uh you want to think about sleep
hygiene getting the electronics out of
your room right reading in a light for
an hour before bed rather than looking
at your phone before bed complete
darkness is very important um to get
proper sleep a cool environment they say
anywhere from 65° to
70° is ideal so your body temperature
doesn't rise overnight it's important to
keep your body cool to get a deep
restful sleep also you can use um
apparatuses is things like uh a weighted
blanket you can use White Noise you can
also do mouth
taping and I made videos on these so you
can do these things to enhance your
sleep we're actually coming up uh coming
out with a module on your basic
foundational things that you should do
to improve your health and sleep is a
big component of that module you have to
do do all the necessary things so you
can sleep well uh so you could uh rest
and heal right now there are certain
medical conditions that can impact this
like sleep apnea um so you need to be
evaluated with the sleep study but
essentially if you can get proper sleep
you're going to have a better brain all
right my name is Dr Jin Sun we clinical
Excellence meets excellent results we'll
see you guys next week on the healthy
side have an awesome day
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