First Confirmation of Brain Waste-Clearing System in Living Humans: How to Support This Vital Brain Function

Introduction:

Did you know your brain has its own waste-clearing system, one that may hold the key to preventing cognitive disorders like Alzheimer’s disease? Until recently, scientists had only observed this system, called the glymphatic system, in animals or post-mortem human studies. However, a new study has confirmed its existence in living humans for the first time.

This discovery, published in October 2024, is groundbreaking because it provides clear evidence of a process that helps clear toxins from the brain. The glymphatic system is crucial for maintaining cognitive health by clearing out waste products, such as beta-amyloid, which is linked to Alzheimer’s disease.

While this news might not have created much buzz yet, its implications are profound. The next step is understanding how we can support and enhance this system to protect our brain health.

What is the Glymphatic System?

The glymphatic system is a network of channels that move cerebrospinal fluid (CSF) through the brain, flushing out waste products and other toxins. Unlike the body’s lymphatic system, which is responsible for clearing waste from other tissues, the brain has its own method of cleaning up, which is now confirmed to work in living humans.

Over the years, studies in mice showed how this system might play a critical role in preventing neurodegenerative diseases like Alzheimer’s. However, it wasn’t until now that researchers observed this system at work in living human brains. Using MRI scans, scientists at Oregon Health & Science University tracked cerebrospinal fluid flowing through distinct channels in the brains of five volunteers undergoing surgery. This confirmed what had previously only been seen in animal models.

But what does this mean for us? It means we have new tools for understanding how to keep our brains clean and prevent cognitive decline. Here’s how you can actively support your glymphatic system.

How to Actively Support Your Brain's Cleaning System

1. Improve Sleep Quality

• Why it works: The glymphatic system is most active during sleep, particularly during deep, slow-wave sleep. During this phase, brain cells shrink, allowing cerebrospinal fluid to flow more freely and remove waste.
• Action Steps:Prioritize 7–9 hours of sleep each night by maintaining a consistent sleep schedule.Optimize your sleep environment: Keep your bedroom cool (60–67°F), dark, and quiet. Use blackout curtains and white noise if necessary.Avoid screens (blue light) for 1–2 hours before bed or use blue-light-blocking glasses.Use relaxation techniques like meditation or breathing exercises to ease into sleep.

2. Sleep on Your Side (Lateral Position)

• Why it works: Research on animals shows that sleeping on your side may improve the flow of cerebrospinal fluid through the glymphatic system.
• Action Steps:Try sleeping on your side rather than your back or stomach.Use pillows to support your neck and spine, and place a pillow between your knees to maintain proper alignment.

3. Stay Hydrated

• Why it works: Cerebrospinal fluid is mostly water, so staying hydrated helps ensure its flow through the brain and supports the glymphatic system’s efficiency.
• Action Steps:Drink 2–3 liters of water daily. Adjust based on your activity level or environment.Drink water first thing in the morning to replenish what you lost overnight.Limit alcohol and caffeine, as these can dehydrate you and impair brain function.

4. Exercise Regularly

• Why it works: Exercise improves circulation, including blood flow to the brain, and helps reduce inflammation, which may impair glymphatic function.
• Action Steps:Get at least 150 minutes of moderate-intensity aerobic exercise per week (walking, swimming, cycling).Add strength training twice a week to improve overall circulation.Even small amounts of exercise throughout the day can benefit brain health.

5. Manage Stress

• Why it works: Chronic stress disrupts sleep and increases inflammation, both of which negatively impact the glymphatic system.
• Action Steps:Practice mindfulness meditation or yoga to reduce stress levels.Incorporate deep breathing exercises like diaphragmatic breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds).Take frequent breaks throughout the day to reset your mind.

6. Try Intermittent Fasting

• Why it works: Intermittent fasting may promote autophagy, the body’s way of clearing out damaged cells and proteins, which could help improve the brain’s waste clearance.
• Action Steps:Start with a 16:8 fasting schedule (16 hours fasting, 8 hours eating). This may help improve cellular repair and reduce the accumulation of waste.Focus on a nutrient-dense diet, rich in vegetables, lean proteins, and healthy fats during your eating window.

7. Cold Exposure (Cryotherapy)

• Why it works: Cold exposure may stimulate cerebrospinal fluid flow and reduce inflammation, potentially aiding the glymphatic system.
• Action Steps:End your shower with 30–60 seconds of cold water to boost circulation.Consider cryotherapy sessions or use cold packs on your forehead or neck to improve blood flow to the brain.

8. Deep Breathing for Oxygenation

• Why it works: Ensuring good oxygen flow to the brain supports cerebrospinal fluid movement and helps the brain clear toxins more effectively.
• Action Steps:Practice deep breathing techniques like box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds).Step outside for fresh air and try nature walks to improve oxygen flow to your brain.

9. Eat Brain-Supportive Foods

• Why it works: A diet rich in antioxidants, omega-3s, and anti-inflammatory foods can reduce oxidative stress and support brain health, making less waste for the glymphatic system to handle.
• Action Steps:Eat more omega-3-rich foods like salmon, sardines, and walnuts.Incorporate antioxidant-rich foods like berries, leafy greens, and nuts into your meals.Reduce processed foods and refined sugars, which can increase inflammation and impair brain function.

10. Control Blood Pressure

• Why it works: High blood pressure can damage blood vessels in the brain and hinder glymphatic function. Managing blood pressure helps maintain proper blood flow.
• Action Steps:Regularly monitor your blood pressure at home or with a healthcare provider.Adopt a heart-healthy diet, focusing on low-sodium foods, healthy fats, and fresh vegetables.Engage in regular exercise to naturally lower blood pressure and improve brain circulation.

Conclusion:

The confirmation of the glymphatic system in living humans marks a significant step forward in our understanding of brain health. By making simple changes to improve sleep, hydration, exercise, and diet, you can actively support this brain-clearing system and reduce your risk of cognitive decline.

As we learn more about the glymphatic system, it’s clear that these lifestyle choices can help maintain a healthy brain—and possibly stave off neurodegenerative diseases like Alzheimer’s.

The best part? Most of these changes are easy to incorporate into daily life, meaning you can start protecting your brain today.