Glymphatic System Framework
Clearing brain debris
The glymphatic system is a newly discovered system that clears waste from the brain, particularly during sleep. Exercise, such as zone 2 cardio, and sleeping on one's side can enhance its function. This framework provides a structured approach to understanding and utilizing the glymphatic system for brain health and pain management.
- The glymphatic system is essential for clearing brain debris and promoting brain health.
- Exercise, such as zone 2 cardio, can enhance glymphatic system function.
- Sleeping on one's side can increase glymphatic system activity.
- Engage in zone 2 cardioPerform zone 2 cardio for 30-45 minutes, three times a week, to enhance glymphatic system function.Pro tipConsult with a physician before starting any new exercise program.WarningAvoid exercising if it aggravates your injury or goes against your physician's advice.
- Sleep on your sideSleep on your side to increase glymphatic system activity and promote brain health.Pro tipUse a supportive pillow to maintain proper spinal alignment.WarningAvoid sleeping on your stomach or back, as this can reduce glymphatic system activity.
TBI recovery
An individual with TBI engages in zone 2 cardio and sleeps on their side, resulting in improved brain health and reduced pain.
OutcomeImproved cognitive function and reduced pain
Not getting enough sleep
Failing to get adequate sleep can reduce glymphatic system function and negatively impact brain health.
Exercising too intensely
Exercising too intensely can exacerbate injury or negatively impact brain health.
The glymphatic system was first discovered in 2012, and since then, research has shown its importance in clearing brain debris and promoting brain health. Andrew Huberman discusses the implications of this system for TBI and brain longevity.
Source · PODCAST
Control Pain & Heal Faster With Your Brain | Huberman Lab Essentials