HOW to CLEAN the BRAIN----Glymphatic System

Summary

Dr. 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

00:00

🧠 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.

05:00

💤 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.

Keywords

💡Glymphatic System

The glymphatic system is analogous to the lymphatic system, serving as the waste clearance and nutrient delivery system for the central nervous system, including the brain and spinal cord. It is crucial for maintaining homeostasis and is involved in the clearance of waste materials such as beta-amyloid associated with Alzheimer's disease. In the script, the glymphatic system is highlighted as a key component for overall brain health.

💡Cerebral Spinal Fluid (CSF)

Cerebral spinal fluid is a clear fluid that circulates around the brain and spinal cord, playing a vital role in the glymphatic system by facilitating the clearance of waste and the delivery of nutrients. In the video script, CSF is mentioned as essential for the proper functioning of the glymphatic system.

💡Neurotransmitters

Neurotransmitters are chemical messengers that transmit signals across a synapse from one neuron to another. They are distributed to the central nervous system by the glymphatic system, as mentioned in the script, and are essential for brain function and communication.

💡Beta Amyloid

Beta amyloid is a protein fragment that accumulates in the brains of people with Alzheimer's disease, forming plaques that are a hallmark of the condition. The script discusses the glymphatic system's role in clearing beta amyloid to maintain brain health.

💡Parkinson's Disease

Parkinson's disease is a progressive nervous system disorder that affects movement, with symptoms such as tremors and difficulty with balance and coordination. The script mentions alpha-synuclein, a protein associated with Parkinson's, as another waste material that the glymphatic system helps to clear.

💡Sleep

Sleep is a natural state of rest for the mind and body and is essential for the health of the glymphatic system. The script emphasizes the importance of proper sleep, particularly deep sleep, for the clearance of waste products from the brain.

💡Exercise

Exercise is any bodily activity that enhances or maintains physical fitness and overall health. The script suggests that engaging in regular exercise can increase blood flow, which in turn supports the glymphatic system's function in waste clearance.

💡Hydration

Hydration refers to the state of having adequate water in the body. The script mentions that drinking sufficient water, along with minerals or salts, is important for maintaining the glymphatic system's efficiency.

💡Posture and Ergonomics

Posture and ergonomics relate to the arrangement and design of the working environment to ensure comfort and efficiency. The script points out that good posture and ergonomics can improve blood flow, which is beneficial for the glymphatic system.

💡Stress Reduction

Stress reduction involves practices and techniques to decrease stress levels, which can have negative effects on health. The script discusses stress reduction as a way to decrease inflammation and support the glymphatic system through breathing exercises and other methods.

💡Omega-3

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health. The script mentions omega-3 as a nutrient that can help improve the function of the glymphatic system, likely due to its anti-inflammatory properties.

💡Vagal Stimulation

Vagal stimulation refers to the activation of the vagus nerve, which can have various health benefits. The script suggests that activities like humming, gargling, or gagging can stimulate the vagal nerve, potentially improving cerebral spinal fluid flow.

💡Photobiomodulation

Photobiomodulation, also known as low-level light therapy, is the use of light to stimulate, repair, and regenerate tissues. The script mentions LED lights as a method to increase blood flow to the brain, indirectly supporting the glymphatic system.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. The script explains that fasting can induce autophagy, a process where the body clears out cellular debris, which can enhance the glymphatic system's function.

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