The Glymphatic System - The brain's newly discovered lymphatic clearance system and its depence on sleep

The lymphatic system is our bodies waste clearance system or the sewer system as it has been described, it also play a major role in immunity as have I written about in a previous blog .

Our complex lymphatic system is responsible for clearing cellular wastes and toxins from the cell, as well as excess interstitial fluid (fluids around the cells) and excess proteins. However, it was understood that the lymphatic system did not extend to the brain and central nervous system which lacks conventional lymphatic vessels, and that the central nervous system was devoid of such clearance. New research has now been able to establish that a system which they named ‘the glymphatic system’ does in fact exist.

The glymphatic system was coined by the Danish neuroscientist Maiken Nedergaard in recognition of its dependence upon glial cells (greek for glue). Glial cells were once thought to be ‘non functional’ cells that were the glue holding the nervous system together. However, research has found that their function expands far more than structural support, they play a key role in helping to deliver several compounds, including glucose, lipids, amino acids, growth factors, and neuro-modulators.

The fluid that surrounds the brain (and the spinal cord) called the Cerebro-spinal fluid (CFS) has been shown to go deep into the brain when we sleep and flush waste from the brain. The Glymphatic system also clears out the important (amyloid beta (Aβ) proteins to prevent their accumulation (they have a tendency to aggregate) which kills neurons that are associated with Alzeheimer’s and other neuro-degenerative disease. Once the fluid has passed through the various channels, it is then drained into the cervical lymphatic nodes to meet with the lymphatic system.

Sleep is vital for this system to work efficiently as it is turned on during sleep and suppressed during wakefulness. It is also increased after exercise. The glymphatic system is therefore affected with poor sleep and sedentary lifestyles. We have all likely experienced the brain grogginess after a poor nights sleep, this will be due to the toxins and wastes not being cleared efficiently.

Other factors that may affect optimal glymphatic clearance are ageing, trauma to the brain, stroke, type 2 diabetes, inflammation and more.

Sleep as we know is vital for regeneration and detoxification, and we can now see it is vital for the brain’s clearance. Ways in which we can support this system is via –

  • Adequate hydration

  • Increasing our intake of phyto-nutrient rich foods, enjoying a rainbow of plant foods from various sources, - fruits, vegetables, nut, seeds etc.

  • Getting enough exercise – moving the body each day where we can, this moves the lymphatic system. Rebounding is an excellent exercise for the lymph system.

  • Ensuring good, regular bowel movements to help keep the lymphatic system flowing and flush out wastes.

  • Consider cranial-sacral therapy to help move fluids and release tension in the central nervous system.

  • Stress reduction

  • Lowering inflammation naturally with food (herbs, spices, fruits, veggies etc).

brain.jpg

References -

https://pubmed.ncbi.nlm.nih.gov/25947369/

https://en.wikipedia.org/wiki/Glymphatic_system

https://neuronline.sfn.org/scientific-research/understanding-the-glymphatic-system

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4636982/

references, https://en.wikipedia.org/karen devine