Lecture Notes: Improving the Glymphatic System

Introduction

Definition: Analogous to the lymphatic system of the body, focused on the CNS (brain and spinal cord)
- Utilizes cerebral spinal fluid (CSF)
- Clears waste & delivers nutrients
- Distributes glucose, lipids, amino acids, neurotransmitters
Functions:
- Clears beta amyloid (Alzheimer’s)
- Clears alpha-synuclein (Parkinson’s)
- Impacts MS, brain injuries, strokes, CTE, sleep disorders, migraines

Sleep:
- Essential for clearance
- Optimal sleep duration: 7-9 hours
- Sleep positions: Right side > Left side > Back > Stomach
Exercise:
- Enhances blood flow
- Recommended: 30-45 mins daily

Hydration:
- Drink half body weight in ounces of water
- Add minerals/salts to water
Posture & Ergonomics:
- Prevents sedentary lifestyle impacts
Stress Reduction:
- Importance: Reduces inflammatory cytokines
- Techniques: Breathing exercises (e.g., alternate nostril, deep belly breathing)
Dietary Supplements:
- Omega-3 beneficial for the system
Vagal Stimulation:
- Techniques: Humming, gargling, gagging
- Effects: Improves CSF flow via brain stem
Chiropractic Care:
- Upper cervical manipulation
LED Lights (Photo Modulation):
- Increases superficial blood flow to the brain
Fasting:
- Intermittent and prolonged fasting enhance autophagy, clearing cellular debris

Sleep Hygiene:
- Remove electronics from the room
- Read in dim light before bed
- Ensure complete darkness for sleep
- Keep a cool environment: 65-70°F
- Tools: Weighted blankets, white noise, mouth taping
Medical Considerations:
- Importance of evaluating conditions like sleep apnea

Note: Seek medical evaluation if experiencing sleep issues or conditions impacting the glymphatic system.