This video explains the glymphatic system, the brain's waste removal system. It details how the system works, its peak activity during deep sleep, and natural ways to boost its function for improved mental clarity, memory, and long-term brain health.
The transcript mentions several nutrients that support glymphatic function:
For sleep quality: Magnesium, Vitamin B6, and 5-HTP help produce melatonin or calm the nervous system, leading to better sleep, which is crucial for glymphatic activity.
Directly affecting the lymphatic system: Zinc shows a positive correlation with lymphatic system activity and is a general detoxifying agent. Curcumin, the active compound in turmeric, may help remove amyloid plaques, a waste product the glymphatic system clears. Omega-3 fatty acids improve lymphatic clearance by reducing neuroinflammation and improving microvascular health.
Besides slow-wave sleep, factors influencing glymphatic system activity from the transcript include:
Movement: The glymphatic system relies on movement to stimulate fluid flow, similar to the lymphatic system. Regular exercise increases blood flow, aiding the process.
Posture: Both sleeping and daytime posture affect cerebral spinal fluid circulation and drainage. Side sleeping seems optimal for sleep, while maintaining a neutral head position during the day reduces pressure on the cervical spine and supports fluid exchange. Avoiding prolonged sitting or slouching is also recommended.
Hydration: Adequate water intake is essential because cerebral spinal fluid is primarily water. Therefore, proper hydration supports the glymphatic system's function.
