Your Glymphatic system
No, it isn’t a typo. You really do have a system called the glymphatic system! It was only recently recognised in 2012 and has quickly become a fascinating topic of research! Let’s dive in…
A little more background on this incredible system
First described in 2012 by Dr. Maiken Nedergaard and her team, the glymphatic system is a network of channels that clears metabolic waste and toxins from the brain. The name “glymphatic” comes from its similarities to the lymphatic system and its reliance on glial cells, the brain’s supportive cells.
Unlike other tissues in the body, the brain lacks a traditional lymphatic system. Instead, cerebrospinal fluid (CSF) flows through spaces surrounding blood vessels and neurons, flushing out waste products such as beta-amyloid and tau proteins—substances linked to neurodegenerative diseases like Alzheimer’s. So, what does your glymphatic system do?
Your glymphatic system is your brain’s nighttime cleaning system. It is a specialized waste-removal pathway in your brain that operates primarily while you sleep. Whilst your lymphatic system is more generalised in clearing the rest of your body of toxins, your glymphatic system niches in clearing your brain of waste. So far as we can tell, the glymphatic system’s favourite time to be active is during Slow-Wave Sleep (SWS). SWS is deeply restorative and occurs primarily in the first half of the night. SWS constitutes about 10-20% of our sleep time.
This groundbreaking insight has profound implications for brain health, cognitive function, and overall well-being.
your glymphatic system disengages when you are awake
So fascinating!! Is this one of the reasons why sleep deprivation is associated with neurodegeneration? Most likely, yes. In very simple terms, if you don’t get enough proper, restorative sleep on a regular basis, your brain will not be thoroughly “cleaned”.
how does your glymphatic system work?
Your glymphatic system is most active during deep sleep, particularly SWS. Here’s how it works:
Fluid Exchange: CSF enters the brain through periarterial spaces (around arteries) and moves into the interstitial fluid surrounding brain cells.
Waste Clearance: This fluid exchange facilitates the removal of waste products, which are transported out of the brain via perivenous spaces (around veins).
Role of Sleep: During sleep, brain cells shrink by up to 60%, increasing the space between them and allowing CSF to flow more freely.
why is your glymphatic system important?
Your glymphatic system is crucial for maintaining brain health. When it functions efficiently, it clears toxins and prevents their accumulation. Disruptions in this system, often linked to poor sleep, aging, or neurological conditions, may contribute to:
Neuroinflammation: Inadequate waste removal may trigger chronic inflammation in the brain, increasing the risk of neurodegenerative diseases.
Mental Fog: A sluggish glymphatic system can leave the brain “cluttered,” potentially affecting focus, memory, and decision-making.
how can you support your glymphatic system?
Maintaining a healthy glymphatic system begins with lifestyle choices that promote quality sleep and overall brain health. Here are some naturopathic tips to optimize its function:
Prioritize Sleep: Aim for 7–9 hours of restorative sleep each night. Practice good sleep hygiene by maintaining a consistent schedule, creating a dark, quiet bedroom, and avoiding screens before bed.
Sleep on Your Side: Studies suggest that sleeping on your side may enhance glymphatic clearance compared to back or stomach sleeping.
Stay Hydrated: Proper hydration supports cerebrospinal fluid production and flow.
Move Your Body: Regular physical activity promotes circulation and may improve glymphatic function.
Eat Brain-Healthy Foods: Incorporate anti-inflammatory foods rich in omega-3s, antioxidants, and nutrients like magnesium and B vitamins.
Manage Stress: Chronic stress disrupts sleep and can impair glymphatic activity. Practice mindfulness, meditation, or gentle yoga to calm the nervous system.
a new frontier in brain health…
I honestly find the glymphatic system so fascinating!! Its discovery has deepened our understanding of how the brain maintains itself and underlines the importance of prioritising sleep for long-term brain wellbeing.
blog AUTHOR: TALITHA
I specialise in mental health (depression, stress, and anxiety), gut health (IBS), and women's health (preconception, fertility). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
