5 tips for better brain function and detoxification
The human brain is an organ in the body that works constantly. It processes information coming from the senses, regulates emotions, manages memory and memory processes, and processes by coordinating movements. The human brain also monitors and controls all other processes in the body. Brain cells as well as other cells in the body create by-products that need to be eliminated. The brain is exposed to toxins and heavy metals (aluminum, mercury, lead, cadmium and copper) from the environment that can accumulate in the brain and eventually cause more serious diseases. Certain bad habits, unhealthy relationships and negative thoughts also have a detrimental effect on the brain. The rest of the body is cleansed of toxins through the work of the lymphatic system while the brain has its own cleansing system, ie the glymphatic system. This system is often overburdened and needs additional impetus in the form of fundamental changes in life habits. In 2012, scientists from the University of Rochester discovered that in the human body, in addition to the lymphatic system, there is a so-called detox system. It is a glymphatic system. The glymphatic system consists of blood vessels in the brain that make up cerebrospinal fluid. This fluid removes harmful substances from the brain and the entire central nervous system and at the same time supplies the brain with nutrients.
The glymphatic system cleanses the brain by collecting waste products, harmful proteins (for example, beta-amyloid) that contribute to the occurrence of degenerative diseases (dementia, Alzheimer’s, Parkinson’s disease). The glymphatic system needs detoxification if a person constantly feels tired, brain hazy, anxiety, poor memory or depression. It is necessary to introduce permanent healthy habits (sleep, healthy diet and movement) in order for the brain to regain optimal function and health.
- Enough sleep — it takes 7 to 8 hours of sleep. The most important thing for brain detoxification is deep sleep, ie the non-REM phase of sleep (without dreams). Cerebrospinal fluid enters the brain from which it removes waste products and toxins while people sleep. In doing so, brain cells shrink. The space between the cells increases by 60% and then the process of removing dangerous accumulations of beta-amyloid and other toxins takes place. Studies say that the glymphatic system works best during sleep on the side – on one side. Insomnia contributes to the accumulation of beta-amyloid and toxins and greatly contributes to and increases the risk of neuro-degenerative and other mental illnesses.
- Physical activity in the fresh air-daily movement (walking, running, outdoor exercises) gives an old-fashioned boost to the glymphatic system. It is desirable to have regular body exercise. This strengthens the plasticity of the brain, which affects the ability to remember and learn. Staying in a natural and green environment has a very favorable effect on the work of the brain. Movement and exercise strengthen the quality of sleep while reducing the level of stress that has a negative impact on brain function.
- Deep breathing-cerebrospinal fluid circulates more strongly through the spine and brain during exercise and deep breathing. It thus stimulates brain cleansing and glymphatic drainage. Research says that deep breathing through the nose stimulates the circulation of cerebrospinal fluid. This is especially true of inhalation. Practice breathing techniques from yoga (pranayama). Breathing through the nose strengthens circulation, contributing to the creation of soothing and meditative alpha waves in the brain and strengthens the cognitive functions of the brain.
- Anti-inflammatory foods-mental health is directly related to the health of the digestive system. Food that causes inflammatory processes in the intestines has a negative effect on the brain. Fried and processed foods create toxins that can result in depression and anxiety. Consume organic or homemade food without saturated pesticides and other toxins for optimal brain function. Choose anti-inflammatory foods rich in plant proteins, antioxidants, vitamins, minerals and omega-3 fatty acids. Eat foods rich in vitamin C, copper and manganese (berries, spirulina, citrus fruits, mushrooms and green leafy vegetables). Enrich your menu with cruciferols and dark green leafy vegetables, legumes, root vegetables (carrots, beets), anti-inflammatory spices (turmeric, ginger, cinnamon, rosemary and garlic), probiotics (kefir, sauerkraut), homemade yogurt and kimchi yogurt and kim seeds, nuts, coconut oil and avocado oil).
- Time period without food – occasionally skip dinner or skip all meals in general on certain days. This way of giving up food has a very beneficial effect on the brain, reducing oxidative stress and inflammatory processes. It acts on certain harmful proteins that are involved in premature brain aging. Use supplements from time to time (for example, resveratrol acetyl L-carnitine, gingko biloba or creatine). With cleansing the brain of toxins and the body will show better shape and be healthier and more mobile without feeling tired and constant even unreasonable exhaustion.