Clearing the Way for Whole Brain Function

Written By S. Christina Boyd
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When we experience a fully integrated brain and body we feel alive, aware, and active. It’s easier to think clearly, our emotions are stable, we deal well with the stresses of life, and we are comfortable in our bodies. For us to function this way, it’s necessary for each area of the brain to work well and in coordination with each other. This coordination requires a lot of neural connections – 100 trillion in fact! And this is where things can get complicated as cellular waste and debris can gum up the works, preventing these neural connections.

Proper brain function requires constant removal of metabolic waste – substances left over from normal cellular processes. By removing these surplus and some times toxic substances, communication between neurons can remain strong. A clean, resilient brain can much more easily connect all of its parts for whole brain functioning.

Cute illustration of girl character washing brain with soap and brush

Clearing Out the Debris

It has been well understood how the body clears waste from the tissues through the lymphatic system but until recently it was not known how the brain removed its own waste. New discoveries now show that the brain has a definite system for cleaning itself – the glymphatic system. Comprised of channels surrounding the blood vessels in the brain, it is so named because it’s made up of glial cells (those cells that support the nervous system).

While it has been known for some time that sleep is important for brain health, new research shows that the glymphatic system moves cerebrospinal fluid throughout the brain, draining and removing waste products primarily while we sleep. The slow brain waves of non-REM sleep appear to push the fluid around the ventricles and into spaces between membranes surrounding the brain and spinal cord where it mixes with intercellular fluids to carry away waste products.

Additionally, the meninges (tissues covering the brain) have channels that carry waste out of the brain, transporting it to lymph nodes in the neck. Based on early research of the glymphatic system, these meningeal vessels appear to be the only pathway for moving waste products out of the brain to the body where it is picked up by the lymphatic system.

The lymphatic system is part of our immune system and has a network of vessels and organs working together throughout the body to move lymph, a colorless, watery fluid that carries waste and debris from our tissues into the bloodstream. It extends from the face and neck downward with branches that reach into the body’s tissues and serves as a link between the tissues and the circulatory system. While most cellular waste products are picked up by the blood veins and returned to the circulatory system, some seeps into our body’s tissues and it is the lymphatic system that removes what’s left behind. It carries this waste, a collection of dead cells, various microorganisms, and infection in the lymphatic fluid and moves it through channels to lymph nodes. The lymph nodes, which can be found all over the body, work like a biological filtering system, trapping and then destroying and eliminating invading microorganisms.

Sharing the Load

The brain and the body both have efficient systems for cleaning out residue and waste from our tissues – and they work in tandem, clearing the way for healthy whole brain functioning.

“We’re hopeful that these findings have implications for many conditions that involve the brain, such as traumatic brain injury, Alzheimer’s disease, stroke, and Parkinson’s disease.”
— Maiken Nedergaard, University of Rochester Medical Center

When the lymphatic system in the body fails for any reason and blockages and buildup occur, there can be swelling, infections, and possibly cancer.

In the brain, scientists now speculate that disruptions in the glymphatic system may lead to a buildup of harmful waste leading to a variety of brain malfunctions.

Aging, stroke, brain injury, surgery, inactivity, and lack of sleep can impair the brain’s ability to clean itself, making it difficult to achieve optimum whole brain function. Because our body’s lymphatic system and the brain’s glymphatic system do not have pumps like our circulatory system has the heart, we need to take some simple actions to support our cleaning systems. The lymph is pushed through the body’s lymphatic vessels when we move our muscles – so walking, running, exercise, massage, lymphatic bodywork, and deep breathing will assist this process. In the glymphatic system, the cerebrospinal fluid is pushed through the brain by brain waves, especially during sleep – so a good night’s rest is essential.

Take Charge of Your Cleaning Systems

Move

Walk, swing your arms, stretch, twist and turn, vigorously rub up and down your arms and legs, massage or use your finger tips to tap around your face, head, and neck. Exercise in any form and intensity is good, and regular exercise increases the number of tiny blood vessels that bring oxygen-rich blood to the area of the brain that’s responsible for thought. Exercise also supports the development of new nerve cells and improves the functioning of brain synapses (the connections between brain cells).

Our brains are about 80% water so we must keep it hydrated in order for it to work well. Drink several glasses of plain water every day. Water helps with memory, physical performance, energy, brain function, and alertness.

Drink Water

Breathe

Deep breathing helps to move lymph through your system and dramatically increases the elimination of toxins and cellular waste and debris. Take a few moments throughout the day to breathe deeply into your belly through your nose for four counts and out through your mouth for five counts. Let your belly expand as you inhale and gently contract as you exhale.

Sleep

Sleep has a restorative effect on cognition, emotional well-being, and brain health. New research is beginning to unravel the mysteries of how and why sleep is so important. While we await more answers, be sure to sleep 7 to 9 hours each night.

 
 

More Brain-Healthy Tips

Be Social

Interact with people virtually or in-person, it doesn’t matter how you connect with them. When we are in any kind of relationship with others, we build and sustain our abilities in cognition and memory as blood circulates to several different parts of the brain as we are listening and formulating responses. The more diverse our acquaintances are, and the larger the group, the more they challenge us to think creatively by providing perspectives that differ from our own and helping us to think in a different way – thus, developing new neural pathways.

Seek Challenges

Build new mental skills by learning new things and really challenge your mind. The more intellectual stimulation you have, the more neural circuits you create, establishing a back-up system. And, the more neural connections you have, the harder it is for neurodegenerative diseases to take over.

Eat Well

Good nutrition helps fuel both mind and body. People who eat a diet rich in omega-3 fatty acids, whole grains, fruits, vegetables, fish, nuts, and plant-based proteins are less likely to develop dementia.

Enjoy Cocoa or Dark Chocolate

The flavonols in cocoa beans can improve memory and cocoa is a powerful source of antioxidants. So there’s your permission to eat chocolate!

Do Brain Gym®

Brain Gym strengthens existing neural pathways, encourages new ones, and refreshes and enlivens the brain/body connections. Develop a regular routine to keep all areas of your brain stimulated. It has been demonstrated repeatedly that those who do Brain Gym regularly are better able to handle stress, are happier, and have more energy. My virtual class, Stand Tall – Don’t Fall, is an inexpensive option for a weekly Brain Gym tune-up. It’s based on Brain Gym and includes techniques that assist the lymphatic and glymphatic systems. Click here to download a handout of a simple lymphatic massage of the face and neck.

 
 

The views expressed in this article belong solely to S. Christina Boyd based on 30 years of clinical experience as a movement therapist. If you would like further reading, please explore the source and related information provided.

 
S. Christina Boyd
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