The Lymphatic and Glymphatic Systems - Part 2
Understanding the Glymphatic System
The glymphatic system is essentially the brain's waste disposal mechanism, playing a critical role in brain health by removing unwanted waste accumulated during the day.
Why the Glymphatic System Matters
The brain is a very high-energy organ. Despite its small size relative to the body, it uses up a lot of energy and, as a result, produces a lot of waste. Without a proper cleanup system, this waste could lead to serious brain conditions like Alzheimer's or Parkinson's, mainly due to the buildup of harmful proteins.
How It Cleans Up
Our skull, while protecting the brain, doesn't leave much room for waste removal. That's where the glymphatic system steps in, using cerebral spinal fluid (CSF) to flush out toxins. The process is supported by the heart pumping blood to the brain, which in turn pushes the CSF around, picking up waste and carrying it away for disposal.
However, the brain is tightly packed with cells, making it difficult for the CSF to flow freely. This is where the unique aspect of sleep comes into play.
This cleansing process is facilitated by the strategic use of the brain's own structures. Blood vessels within the brain are surrounded by channels created by glial cells, utilizing a protein called aquaporin-4. These channels allow CSF to flow around the vessels, expanding them slightly to enable the cleaning process without needing additional space.
This is what the channels around your blood vessels look like:
Healthy Glymphatic Function Also Relies On
Healthy lymphatic flow: The lymphatic and glymphatic systems are interconnected. Your glymph system dumps its waste into your lymph, so keeping both working well is key.
Healthy cardiovascular function: Efficient blood flow to and from the brain is crucial.
Healthy respiratory function: Breathing assists in the movement of CSF through the brain. Breathing creates a pulsing motion that moves the CSF
Potential Problems in Glymphatic Functioning
Cardiovascular issues such as heart disease or atherosclerosis can impede blood flow, affecting glymphatic clearing.
Respiratory conditions like COPD or sleep apnea can alter the pressure dynamics critical for the glymphatic system’s function.
Obstructions in the brain's waste clearance pathways, perhaps due to aging or damage, can slow down the process.
Glymphatic System and Diseases
Research is increasingly linking glymphatic function to various conditions, including:
Parkinson's & Alzheimer’s disease: Disruptions in sleep may impair glymphatic clearance, leading to protein buildup.
Brain trauma: Injuries may disrupt glymphatic flow, contributing to conditions like chronic traumatic encephalopathy.
Diabetes: Altered glymphatic function may be a factor in the cognitive symptoms of diabetes.
Aging: Age-related decline in glymphatic efficiency may contribute to the buildup of proteins associated with neurodegenerative diseases.
The Role of Deep Sleep
During deep sleep (stage 3), something amazing happens: brain cells slightly contract, creating more space between them. This extra space allows the CSF to flow more freely and do its job more effectively, removing the brain's waste, including those troublesome proteins. Without enough deep sleep, this system can't work properly, leading to the accumulation of waste and increased risk of neurological diseases.
Your neurons shrink to make room for the detoxification!
One of the fascinating aspects of Stage 3 sleep is how it facilitates the glymphatic system's waste removal process. Research has shown that neurons in the brain actually shrink during deep sleep! This shrinking is a strategic move that increases the space between brain cells by up to 60%!
This expansion creates more room for the glymphatic system to work effectively. Cerebrospinal fluid (CSF) flows more freely through these widened spaces, flushing out toxins, cellular debris, and waste products from the brain. This process is akin to opening up more lanes on a highway, allowing for a smoother and faster removal of waste.
The Consequences of Disrupted Sleep
The critical work of the glymphatic system during Stage 3 sleep highlights one of the problems of disrupted or insufficient sleep. Without adequate deep sleep, the brain's opportunity to clear waste is diminished. Over time, this can contribute to the accumulation of harmful proteins and other waste products, potentially increasing the risk of neurodegenerative conditions.
And, chronic sleep deprivation or disruptions in sleep architecture can lead to cognitive decline, memory issues, and a decreased ability to concentrate. These symptoms reflect not just a tired mind but a brain that's congested with the byproducts of its own functioning.
How many times do you get up to pee in the night?
During deep sleep, our body's production of urine slows down. This process, regulated by the antidiuretic hormone (ADH), helps ensure that our sleep is not disrupted by the need to urinate. ADH signals the kidneys to reduce the amount of water they convert into urine, thus decreasing the volume of urine in the bladder and minimizing the likelihood of a nighttime bathroom trip.
However, if you're not spending enough time in deep sleep, the production of ADH can be affected. Without adequate levels of this hormone, your body continues to produce urine at a more regular rate, potentially leading to a fuller bladder and the need to wake up to pee. Also, as we age, the body's production of ADH can decrease, and the bladder's capacity may reduce, leading to an increased likelihood of nocturia.
If you’re struggling with deep sleep, Part 3 has a bunch of ideas to help you with sleep :)
Supporting your Glymphatic System
Sleep Quality:
Set the Stage: Create a restful environment in your bedroom. Consider room-darkening curtains, comfortable bedding, and a cooler room temperature.
Wind Down: Establish a relaxing pre-sleep routine. This could include reading, meditation, or a warm bath to signal to your body that it's time to wind down.
Unplug: Reduce exposure to screens and bright lights at least an hour before bedtime, as the blue light can interfere with the production of melatonin, the sleep hormone.
*More on sleep in Part 3
Cardiovascular Health:
Get Moving: Engage in at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like brisk walking, cycling, or even gardening.
Eat Heart-Smart: Focus on a balanced diet with plenty of whole grains, fruits, vegetables, lean proteins, and healthy fats from sources like fish, nuts, and olive oil.
Monitor Health: Keep up with regular health check-ups to monitor blood pressure and cholesterol levels, and follow any prescribed treatments.
Respiratory Health:
Practice Breathing Exercises: Simple exercises such as diaphragmatic breathing or using apps that guide you through breathing patterns can enhance lung capacity and the flow of CSF.
Stay Hydrated: Adequate hydration helps keep mucous membranes moist, which supports optimal respiratory function.
Avoid Pollutants: Minimize exposure to pollutants like cigarette smoke and industrial fumes, which can harm respiratory health.
This is just a quick overview of how to support your Glymphatic System. Head over to Part 3 to bring in Lymphatic and Glymphatic Support each day.
Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :).