Tag: healthy ageing

Posted by Christine Pope on in Ageing, Alzheimer's, Detoxification, Health Care, Healthy Ageing, Sleep

What is the Glymphatic System and how does it maintain your brain health?

Have you ever woken up feeling refreshed after a good night’s sleep? Or perhaps after a workout, you noticed your mind feels clearer? This isn’t just a coincidence; it’s linked to something called the glymphatic system. Let’s dive into what it is, how it works, and how sleep, exercise, and nutrients can support it.

What is the Glymphatic System?

The glymphatic system is a waste clearance system in the brain. Think of it as your brain’s cleaning service. It helps remove toxins and waste products that build up during the day. The name “glymphatic” comes from the combination of “glial” cells (support cells in the brain) and “lymphatic” (the system that removes waste from other body tissues).

You are probably more familiar with the concept of the lymphatic system which accounts for the movement of about ten percent of fluid in the body and hosts the immune system. The lymphatic system is activated by muscles to move the fluid around the body.

How Does It Work?

The glymphatic system primarily functions during sleep. Here’s a simplified breakdown of the process:

  1. Fluid Flow: When you sleep, your brain cells shrink slightly, creating more space for cerebrospinal fluid  to flow through the brain. This fluid carries waste away.
  2. Waste Removal: As the cerebrospinal fluid circulates, it picks up harmful proteins and toxins (like beta-amyloid, linked to Alzheimer’s disease) and helps transport them to the lymphatic system for disposal.
  3. Role of Glial Cells: Specialized glial cells, called astrocytes, play a crucial role by forming channels that guide this fluid through the brain.

The Importance of Sleep

Sleep is crucial for the glymphatic system to do its job effectively. During deep sleep, the brain is most active in clearing out waste. Here are some tips to enhance your sleep quality:

  • Stick to a Schedule: Go to bed and wake up at the same time each day.
  • Create a Restful Environment: Keep your bedroom dark, quiet, and cool.
  • Limit Screen Time: Reduce exposure to screens before bed to help your brain wind down and also do not leave devices in the bedroom.

For more information have a look at my blogs Can You Build Up Sleep Pressure and Six Sleep Myths Debunked .

Exercise: More Than Just a Workout

Exercise not only benefits your body but also supports your brain health and the glymphatic system. Here’s how:

  • Improved Blood Flow: Physical activity boosts circulation, which can enhance the delivery of nutrients to the brain and improve waste removal.
  • Enhanced Sleep Quality: Regular exercise promotes deeper sleep, allowing the glymphatic system to function optimally.
  • Stress Reduction: Exercise helps lower stress levels, which can improve overall brain health.

Nutrients That Support the Glymphatic System

A balanced diet plays a significant role in maintaining brain health. Here are some key nutrients to consider:

  • Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, these fats support brain function and may aid in reducing inflammation.
  • Antioxidants: Fruits and vegetables (like berries, spinach, and kale) are rich in antioxidants that help combat oxidative stress and support brain health.
  • Hydration: Staying well-hydrated is essential for optimal brain function, including the glymphatic system’s performance.

Conclusion

The glymphatic system is vital for keeping your brain healthy by clearing out toxins, especially during sleep. By prioritizing good sleep, staying active through regular exercise, and consuming a nutrient-rich diet, you can support this important system. So, the next time you feel energized after a good night’s sleep or a workout, remember: your brain is hard at work, cleaning up and maintaining your mental health!

For more information on ageing well have a look at my free webinar Feel Sharper Stronger and More Energised; Three Mistakes to Avoid.

Posted by Christine Pope on in Alzheimer's, Health Care, Nutrition, Recipes, Tea, vegetables

Balancing Blood Sugar

Did you join me for my Natural Medicine Week Webinar? If you missed it or want a review of the highlights then click through to the youtube recording or scroll through the powerpoint which is attached below.

In the webinar we cover the following topics;

  • Blood Glucose and insulin how does this work and what does this mean for you?
  • What are the risks from a health perspective of poorly managed blood sugar?
  • Which diet is best able to assist you to manage blood sugar
  • A simple meal plan to help you put it altogether
Balancing Blood SugarDownload

The webinar recording is linked below.

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If you have any other queries please pop them in the comments below or book in with Christine on 02 8084 0081. Christine Pope is an accredited naturopath and nutritionist based at Elemental Health at St Ives and is offering both in person and online consultations.

Posted by Christine Pope on in Health Care, Nutrition

Cholesterol – good, bad or indifferent?

IMG_0274If you have a family history of heart disease then chances are you start having your cholesterol checked from an early age. But is it really a good predictor of Cardiovascular disease or are there better options for determining if you are at risk? One of the concerns about focusing solely on cholesterol is that in 2011 the Journal of the American Medical Association published results showing that 71% of heart attack sufferers had normal cholesterol levels and 14% had none of the conventional risk factors, such as smoking, diabetes, elevated cholesterol or hypertension. What do we look out for to see if we are at risk?

Cholesterol is produced naturally by the body (80%) with the rest provided by diet. Studies on consumption of eggs which are a high natural source of cholesterol showed that increasing consumption didn’t lead to an increase in cholesterol, in fact some parameters such as HDL or the so called good cholesterol actually improved as did levels of anti-oxidants in the blood. Note this study was done on whole eggs, not just the egg white. So what is happening – well if you increase dietary consumption basically the liver produces less cholesterol. So is cholesterol really the issue?

Cholesterol is a really critical molecule for the body and without it we would be incapable of producing hormones like testosterone or oestrogen and it is also incorporated in cell membranes. Structurally it is critical and that is why the liver is so good at ensuring we have enough to function properly.

What current research is showing is that its not the Cholesterol numbers that matter but rather the size of the particles. Small damaged LDL and even HDL cholesterol are more of a risk for heart disease than simply the numbers themselves. Why? Because the small damaged particles can penetrate the vessel walls and start to cause plaque which causes the artery to stiffen.

How do you find out whether your cholesterol is the right size or whether you are at risk? In the US integrative cardiologist, Dr Mark Houston, has a fabulous battery of tests which includes an Endopat test which measures endothelial dysfunction such as arterial stiffening. It isn’t currently available in Australia so here are some other measures which may be useful proxies.

1. Sit and Reach test – This is a quick and ready test that you can do yourself, sit on the floor and reach towards your toes. If you can reach or go past the toes great! If you are more than 8cm away from them you might want to investigate a little further as this could be a sign of some stiffening of the arteries.

2. C Reactive Protein – a simple blood test which measures an acute phase protein which is an indication of inflammation. Do further investigations if it is more than 3.

3. Fasting glucose – a good indicator of whether you may have elevated blood glucose which is a risk factor for Type 2 Diabetes and also indicates elevated cardiovascular risk in the future. Generally higher than 7 is a concern.

Another test I have been using in clinic is a full cholesterol panel from Nutripath. Whilst its a little pricy compared to a simple blood test it provides a full panel of cholesterol size and type making it easier to assess whether you have a concern. If you have small cholesterol particles for example , regardless of HDL or LDL they are more likely to cause damage and its these levels you should be monitoring.

Christine Pope is a nutritionist and homeopath based at Elemental Health, St Ives. She is available in clinic on Tuesdays and Wednesdays and is Head of Nutrition at Nature Care College on Mondays and Thursdays. Appointments can be made on 02 8084 0081 or through their online booking software.