Your brain has its own cleaning system that clears out toxins and waste. It’s called the glymphatic system, and it wasn’t discovered until 2012, but it’s definitely one of the most exciting recent findings in neuroscience.

The name combines two concepts:

So, it’s a fluid-based system that moves waste from the brain’s tissues into the cerebrospinal fluid. From there, the waste drains into lymphatic vessels and eventually enters the bloodstream, where it can be removed from the body.

Let’s take a closer look at what it does and how you can support it.

The glymphatic system helps keep your brain healthy. Many brain diseases, such as dementia, involve years of buildup of toxic substances in your brain, which damage your neurons. The glymphatic system helps prevent this buildup.

That’s why supporting it in the best way possible is so crucial.

Before we start: Research on the glymphatic system is still in its infancy, so we don’t have much information about it yet. But science has already revealed a few things you can do to ensure the system functions optimally.

Sleep is the #1 way to support your glymphatic system because it’s most active when you’re not. There are so many reasons why sleep should be your top priority, and your glymphatic system is one of them. It operates at a much higher level during sleep than during wakefulness.

Research compared the supine (on your back), prone (on your stomach), and lateral (on your side) sleeping positions and found that the glymphatic system worked best in the lateral position.

The evidence so far comes from rodents, and we’ll have to see how far it applies to humans. Until now, we have only evidence of an association between supine sleep and neurodegeneration in humans, but we can’t yet establish causality.

Still, side-sleeping is a reasonable option to try. It’s safe, and early evidence suggests it may support the glymphatic system.

Aerobic exercise has many benefits beyond “just” a fit body. The brain also functions better and ages more slowly with regular aerobic exercise.

Since the discovery of the glymphatic system, research has explored whether exercise benefits it, and the short answer is: yes. Even though glymphatic clearance is relatively inactive during wakefulness, it can be activated by aerobic exercise, which would be a direct effect of exercise on your brain’s cleaning system.

Researchers are also examining several indirect effects of exercise on glymphatic clearance, most notably lower blood pressure and reduced resting heart rate in fit individuals, which could improve glymphatic flow overnight.

The evidence here is still very preliminary, though it’s reasonable to assume that a heart-healthy diet supports glymphatic flow.

A recent study analyzed serum concentrations of vitamin B6, vitamin B12, folate, zinc, ferritin, and iron to determine which could best predict glymphatic system function in humans. They found that zinc serum levels were the best predictor of glymphatic system function.

Still, it’s too early to recommend zinc supplementation because the evidence is based on a single study and the statistical evidence was relatively weak. And, as the authors discuss, excessive zinc accumulation could do more harm than good. A balanced diet should be enough for now.

There are some Manual Lymph Drainage techniques that physiotherapists have used for a long time, and it’s possible to target the head and neck area with these techniques, too. They could potentially support glymphatic system clearance (Study 1, Study 2).

The evidence comes from animal studies until now, and one of these two studies hasn’t yet undergone peer review, so we shouldn’t get too excited about this (yet), but it’s a promising path because it’s a zero-cost method you can apply at home.

In Manual Lymph Drainage, gentle movements applied to strategic points help move fluid from your lymph nodes. Important: You have to be VERY slow and gentle with your movements, or you could experience adverse effects.

I found this instructional video from a licensed physiotherapist to be helpful (use at your own risk):

The glymphatic system is one of the most exciting recent discoveries in neuroscience. The early findings are promising, and future research will likely reveal a lot more about how to support your brain’s cleaning system.

That’s it for today!

And now?

Until next time!

Best wishes,

Patricia (Dr. Patricia Schmidt) from creatorschmidt.com

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Disclaimer: 1) This newsletter is for educational and informational purposes only. It does not constitute medical or mental health advice and is not a substitute for professional healthcare. Always consult a qualified healthcare professional regarding any medical condition, medications, or supplements, and before making any changes to your health routine. 2) This newsletter may contain recommendations or links to third-party offers, other newsletters, or other external links. The author is not responsible for the content, accuracy, or practices of these external sites.