On your back, face down, on your side – When you sleep or sleep at night, what position do you usually sleep in?
a Preclinical study It suggests how sleeping, especially when in a sideways position (also known as side sleeping), can help get rid of waste products in the brain while you sleep. This waste elimination is essential in doing brain functions such as problem solving, reasoning and attention to detail – along with keeping your mind sane.
Researchers from Australia specifically wanted to know how the glymphatic system, a network of blood vessels that helps clear waste in the brain and may prevent neurodegenerative diseases such as: amyotrophic lateral sclerosis (ALS), the most common motor neuron disease affecting nerve cells in the brain and spinal cord. affects. People with ALS may gradually lose their ability to talk, eat, move, and breathe.
The glymphatic system and its role in the elimination of waste products in the brain
If you’re not getting enough sleep or you’re not sleeping at all, brain cells known as neurons use up large amounts of energy. When this happens, neurons expel debris that can float around the brain and prevent it from functioning normally. This debris — made up of leftover proteins — can later form clumps that are toxic to the brain.
Accumulation of this type of protein (including beta-amyloid) has been associated with neurodegenerative diseases including Alzheimer’s disease, Parkinson’s disease, Huntington’s disease and dementia.
Natalie Dotovic, Ph.D.A National Sleep Foundation environmental colleague and assistant professor in the department of psychology at Virginia Commonwealth University told seniors that the glymphatic system is the brain’s “housekeeper” and is key to cleaning up waste products in the brain. The system is also more active during sleep. However, she said that when we are sleep deprived, the system is largely inactive, allowing neural waste to build up.
“The glymphatic system uses cerebrospinal fluid to flush neural waste out of the brain,” she said. “Recent and cutting-edge research indicates that sleep is critical to creating the optimal environment for this ‘brainwashing’.”
In addition, studies conducted on rodents showed that glymphatic clearance was most effective in the lateral (or side sleeping) position, compared to the supine (on the supine) or prone (frontal) positions, according to David Wright, Ph.D. , associate professor in the Department of Neuroscience at Monash University.
However, the reasons why some modes are more effective at helping the glymphatic system clear out brain waste are not fully understood at this time, but may be due to “the effects of gravity, pressure and tissue stretching,” Wright added.
How to Improve the Function of the Glymphatic System (Besides Sleep)
While experts are still learning about the role of the glymphatic system in neurological functioning, there are small lifestyle changes that can improve the elimination of brain waste and reduce the risk of neurodegenerative diseases. According to Wright, some of these changes include:
- Moderate alcohol consumption – in rat studies Exposure to moderate amounts of alcohol has been shown to improve lymphatic system function, while high doses of alcohol have the opposite effect.
- Exercise – regular exercise It has also been found to improve memory and cognition in neurodegenerative diseases and may aid in glymphatic clearance.
- You Consume Certain Vitamins – Search Offers That Omega-3 Or Fish Oil Pills Can Help Promote Protein Removal From The Brain And Have A Positive Effect On Glymphatic Function.
While these are worth studying, Wright said more research is needed “to focus on treatments that target the glymphatic system directly to help those already suffering from these debilitating diseases.”
What else do you want to know about studying?
To answer the role the glymphatic system plays in the prevention of ALS, Wright and colleagues turned to mice.
Some mice were genetically engineered to express the human ALS-related protein, a protein called TDP-43. Some mice were fed an antibiotic called doxycycline, which allowed the researchers to turn off TDP-43 expression and eventually allow the mice to age normally. However, when the transgenic mice switched to normal food, TDP-43 expression was turned on and toxic proteins began to accumulate.
They found that the genetically modified mice showed classic signs of ALS over time, including progressive muscle weakness, brain atrophy and neuronal loss.
“What the study showed was that the ALS brains in mice actually had reduced clearance of cerebrospinal fluid (CSF) compared to the normal brain,” Santosh Kesari, MD, PhD John’s Health Center in Santa Monica, California (which does not was part of the study), SeniorsMatter told me.
Reduced clearance of cerebrospinal fluid in the brain is believed to contribute to the development of many diseases, including neurodegenerative disorders such as Alzheimer’s disease and multiple sclerosis.
In addition, using magnetic resonance imaging (MRI), the researchers found that the genetically modified mice had more difficulty clearing waste from the brain than the control mice.
“Our study provides the first evidence that the glymphatic system may be a potential therapeutic target in the treatment of amyotrophic lateral sclerosis,” Wright wrote. Conversation. “Sleeping position is also thought to influence glymphatic clearance.”
The onset of symptoms of amyotrophic lateral sclerosis is often misleading and diagnosis can still be difficult. As such, the definitive diagnosis is often delayed and misdiagnosis is common.” “The imaging methods we have used can help clinicians diagnose early, provide treatment and enable early registration in clinical trials.”
How can you encourage a good night’s sleep?
The National Sleep Foundation recommends these practices for better sleep:
- Spend some time in bright light during the day.
- Practice regularly.
- Eat meals at set times a day
- Avoid alcohol, caffeine, nicotine and heavy meals before bed.
- Stick to a sleep routine or schedule.
- Avoid electronic devices and other devices before going to sleep.
Finding the Right Pillow It can make sleeping more comfortable or encourage side sleeping. A good pillow helps keep the neck in line with the spine while sleeping. It can also support the head well to keep it aligned and prevent it from tilting towards the mattress.