How To Clean Your Brain (Glymphatic Health Primer)

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That’s not a typo! The name “glymphatic system” was coined by the Danish neuroscientist Dr. Maiken Nedergaard, and is a nod to its use of glial cells to do a similar job to that of the peripheral lymphatic system—but this time, in the CNS. Today, we have Dr. Jin Sung to tell us more:

Brainwashing (but not like that)

The glymphatic system may sound like a boring job, but so does “sanitation worker” in a city—yet the city would grind to a messy halt very very quickly without them. Same goes for your brain.

Diseases that are prevalent when this doesn’t happen the way it should include Alzheimer’s (beta-amyloid clearance) and Parkinson’s (alpha-synuclein clearance) amongst others.

Things Dr. Sung recommends for optimal glymphatic function include: sleep (7–9 hours), exercise (30–45 minutes daily), hydration (half your bodyweight in pounds, in ounces, so if your body weighs 150 lbs, that means 75 oz of water), good posture (including the use of good ergonomics, e.g. computer monitor at right height, car seat correct, etc), stress reduction (reduces inflammatory cytokines), getting enough omega-3 (the brain needs certain fats to work properly, and this is the one most likely to see a deficit), vagal stimulation (methods include humming, gargling, and gagging—please note we said vagal stimulation; easy to misread at a glance!), LED light therapy, and fasting (intermittent or prolonged).

For more on each of these, including specific tips, enjoy:

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  • What are heart rate zones, and how can you incorporate them into your exercise routine?

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    If you spend a lot of time exploring fitness content online, you might have come across the concept of heart rate zones. Heart rate zone training has become more popular in recent years partly because of the boom in wearable technology which, among other functions, allows people to easily track their heart rates.

    Heart rate zones reflect different levels of intensity during aerobic exercise. They’re most often based on a percentage of your maximum heart rate, which is the highest number of beats your heart can achieve per minute.

    But what are the different heart rate zones, and how can you use these zones to optimise your workout?

    The three-zone model

    While there are several models used to describe heart rate zones, the most common model in the scientific literature is the three-zone model, where the zones may be categorised as follows:

    • zone 1: 55%–82% of maximum heart rate
    • zone 2: 82%–87% of maximum heart rate
    • zone 3: 87%–97% of maximum heart rate.

    If you’re not sure what your maximum heart rate is, it can be calculated using this equation: 208 – (0.7 × age in years). For example, I’m 32 years old. 208 – (0.7 x 32) = 185.6, so my predicted maximum heart rate is around 186 beats per minute.

    There are also other models used to describe heart rate zones, such as the five-zone model (as its name implies, this one has five distinct zones). These models largely describe the same thing and can mostly be used interchangeably.

    What do the different zones involve?

    The three zones are based around a person’s lactate threshold, which describes the point at which exercise intensity moves from being predominantly aerobic, to predominantly anaerobic.

    Aerobic exercise uses oxygen to help our muscles keep going, ensuring we can continue for a long time without fatiguing. Anaerobic exercise, however, uses stored energy to fuel exercise. Anaerobic exercise also accrues metabolic byproducts (such as lactate) that increase fatigue, meaning we can only produce energy anaerobically for a short time.

    On average your lactate threshold tends to sit around 85% of your maximum heart rate, although this varies from person to person, and can be higher in athletes.

    A woman with an activity tracker on her wrist looking at a smartphone.
    Wearable technology has taken off in recent years. Ketut Subiyanto/Pexels

    In the three-zone model, each zone loosely describes one of three types of training.

    Zone 1 represents high-volume, low-intensity exercise, usually performed for long periods and at an easy pace, well below lactate threshold. Examples include jogging or cycling at a gentle pace.

    Zone 2 is threshold training, also known as tempo training, a moderate intensity training method performed for moderate durations, at (or around) lactate threshold. This could be running, rowing or cycling at a speed where it’s difficult to speak full sentences.

    Zone 3 mostly describes methods of high-intensity interval training, which are performed for shorter durations and at intensities above lactate threshold. For example, any circuit style workout that has you exercising hard for 30 seconds then resting for 30 seconds would be zone 3.

    Striking a balance

    To maximise endurance performance, you need to strike a balance between doing enough training to elicit positive changes, while avoiding over-training, injury and burnout.

    While zone 3 is thought to produce the largest improvements in maximal oxygen uptake – one of the best predictors of endurance performance and overall health – it’s also the most tiring. This means you can only perform so much of it before it becomes too much.

    Training in different heart rate zones improves slightly different physiological qualities, and so by spending time in each zone, you ensure a variety of benefits for performance and health.

    So how much time should you spend in each zone?

    Most elite endurance athletes, including runners, rowers, and even cross-country skiers, tend to spend most of their training (around 80%) in zone 1, with the rest split between zones 2 and 3.

    Because elite endurance athletes train a lot, most of it needs to be in zone 1, otherwise they risk injury and burnout. For example, some runners accumulate more than 250 kilometres per week, which would be impossible to recover from if it was all performed in zone 2 or 3.

    Of course, most people are not professional athletes. The World Health Organization recommends adults aim for 150–300 minutes of moderate intensity exercise per week, or 75–150 minutes of vigorous exercise per week.

    If you look at this in the context of heart rate zones, you could consider zone 1 training as moderate intensity, and zones 2 and 3 as vigorous. Then, you can use heart rate zones to make sure you’re exercising to meet these guidelines.

    What if I don’t have a heart rate monitor?

    If you don’t have access to a heart rate tracker, that doesn’t mean you can’t use heart rate zones to guide your training.

    The three heart rate zones discussed in this article can also be prescribed based on feel using a simple 10-point scale, where 0 indicates no effort, and 10 indicates the maximum amount of effort you can produce.

    With this system, zone 1 aligns with a 4 or less out of 10, zone 2 with 4.5 to 6.5 out of 10, and zone 3 as a 7 or higher out of 10.

    Heart rate zones are not a perfect measure of exercise intensity, but can be a useful tool. And if you don’t want to worry about heart rate zones at all, that’s also fine. The most important thing is to simply get moving.

    Hunter Bennett, Lecturer in Exercise Science, University of South Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Homeopathy: Evidence So Tiny That It’s Not there?

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    Homeopathy: Evidence So Tiny That It’s Not There?

    Yesterday, we asked you your opinions on homeopathy. The sample size of responses was a little lower than we usually get, but of those who did reply, there was a clear trend:

    • A lot of enthusiasm for “Homeopathy works on valid principles and is effective”
    • Near equal support for “It may help some people as a complementary therapy”
    • Very few people voted for “Science doesn’t know how it works, but it works”; this is probably because people who considered voting for this, voted for the more flexible “It may help some people as a complementary therapy” instead.
    • Very few people considered it a dangerous scam and a pseudoscience.

    So, what does the science say?

    Well, let us start our investigation by checking out the position of the UK’s National Health Service, an organization with a strong focus on providing the least expensive treatments that are effective.

    Since homeopathy is very inexpensive to arrange, they will surely want to put it atop their list of treatments, right?

    ❝Homeopathy is a “treatment” based on the use of highly diluted substances, which practitioners claim can cause the body to heal itself.

    There’s been extensive investigation of the effectiveness of homeopathy. There’s no good-quality evidence that homeopathy is effective as a treatment for any health condition.❞

    The NHS actually has a lot more to say about that, and you can read their full statement here.

    But that’s just one institution. Here’s what Australia’s National Health and Medical Research Council had to say:

    ❝There was no reliable evidence from research in humans that homeopathy was effective for treating the range of health conditions considered: no good-quality, well-designed studies with enough participants for a meaningful result reported either that homeopathy caused greater health improvements than placebo, or caused health improvements equal to those of another treatment❞

    You can read their full statement here.

    The American FDA, meanwhile, have a stronger statement:

    ❝Homeopathic drug products are made from a wide range of substances, including ingredients derived from plants, healthy or diseased animal or human sources, minerals and chemicals, including known poisons. These products have the potential to cause significant and even permanent harm if they are poorly manufactured, since that could lead to contaminated products or products that have potentially toxic ingredients at higher levels than are labeled and/or safe, or if they are marketed as substitute treatments for serious or life-threatening diseases and conditions, or to vulnerable populations.❞

    You can read their full statement here.

    Homeopathy is a dangerous scam and a pseudoscience: True or False?

    False and True, respectively, mostly.

    That may be a confusing answer, so let’s elaborate:

    • Is it dangerous? Mostly not; it’s mostly just water. However, two possibilities for harm exist:
      • Careless preparation could result in a harmful ingredient still being present in the water—and because of the “like cures like” principle, many of the ingredients used in homeopathy are harmful, ranging from heavy metals to plant-based neurotoxins. However, the process of “ultra-dilution” usually removes these so thoroughly that they are absent or otherwise scientifically undetectable.
      • Placebo treatment has its place, but could result in “real” treatment going undelivered. This can cause harm if the “real” treatment was critically needed, especially if it was needed on a short timescale.
    • Is it a scam? Probably mostly not; to be a scam requires malintent. Most practitioners probably believe in what they are practising.
    • Is it a pseudoscience? With the exception that placebo effect has been highly studied and is a very valid complementary therapy… Yes, aside from that it is a pseudoscience. There is no scientific evidence to support homeopathy’s “like cures like” principle, and there is no scientific evidence to support homeopathy’s “water memory” idea. On the contrary, they go against the commonly understood physics of our world.

    It may help some people as a complementary therapy: True or False?

    True! Not only is placebo effect very well-studied, but best of all, it can still work as a placebo even if you know that you’re taking a placebo… Provided you also believe that!

    Science doesn’t know how it works, but it works: True or False?

    False, simply. At best, it performs as a placebo.

    Placebo is most effective when it’s a remedy against subjective symptoms, like pain.

    However, psychosomatic effect (the effect that our brain has on the rest of our body, to which it is very well-connected) can mean that placebo can also help against objective symptoms, like inflammation.

    After all, our body, directed primarily by the brain, can “decide” what immunological defenses to deploy or hold back, for example. This is why placebo can help with conditions as diverse as arthritis (an inflammatory condition) or diabetes (an autoimmune condition, and/or a metabolic condition, depending on type).

    Here’s how homeopathy measures up, for those conditions:

    (the short answer is “no better than placebo”)

    Homeopathy works on valid principles and is effective: True or False?

    False, except insofar as placebo is a valid principle and can be effective.

    The stated principles of homeopathy—”like cures like” and “water memory”—have no scientific basis.

    We’d love to show the science for this, but we cannot prove a negative.

    However, the ideas were conceived in 1796, and are tantamount to alchemy. A good scientific attitude means being open-minded to new ideas and testing them. In homeopathy’s case, this has been done, extensively, and more than 200 years of testing later, homeopathy has consistently performed equal to placebo.

    In summary…

    • If you’re enjoying homeopathic treatment and that’s working for you, great, keep at it.
    • If you’re open-minded to enjoying a placebo treatment that may benefit you, be careful, but don’t let us stop you.
    • If your condition is serious, please do not delay seeking evidence-based medical treatment.

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  • Your Brain Is Always Listening – by Dr. Daniel Amen

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    There are a lot of books on Cognitive Behavioral Therapy (CBT), so what makes this one different?

    While many CBT books have a focus (as this one also does) on controlling Automatic Negative Thoughts (ANTs), this one stands out in two ways:

    Firstly: Dr. Amen, a medical doctor and psychiatrist, looks not just as the thoughts and feelings side of things… but also the neurological underpinnings. This makes a difference because it gives a much more tangible handle on some of the problems that we might face.

    We wouldn’t tell someone with Type 1 Diabetes that they are “just blaming their pancreas” for blood sugar woes. So what’s with the notion of “this person is just blaming their brain”? Why would be harder on ourselves (or others) for having amygdalae that are a little out of whack, or a sluggish prefrontal cortex, or an overactive anterior cingulate gyrus?

    So, Dr. Amen’s understanding and insights help us look at how we can give those bits of brain what they need to perk them up or calm them down.

    Secondly, rather than picture-perfect easily-solved neat-and-tidy made-up scenarios as illustrations, he uses real (messy, human) case studies.

    This means that we get to see how the methods advised work in the case of, for example, a business executive who has a trauma response to public speaking, because at the age of 12 he had to stand in court and argue for why his father should not receive the death penalty.

    Bottom line: if these methods can ease situations like that, maybe we can apply them usefully in our own lives, too.

    Click here to check out Your Brain Is Always Listening, and take control of yours!

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  • Anti-Inflammatory Diet 101 (What to Eat to Fight Inflammation)

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    Chronic inflammation is a cause and/or exacerbating factor in very many diseases. Arthritis, diabetes, and heart disease are probably top of the list, but there are lots more where they came from. And, it’s good to avoid those things. So, how to eat to avoid inflammation?

    Let food be thy medicine

    The key things to keep in mind, the “guiding principles” are to prioritize whole, minimally-processed foods, and enjoy foods with plenty of antioxidants. Getting a healthy balance of omega fatty acids is also important, which for most people means getting more omega-3 and less omega-6.

    Shopping list (foods to prioritize) includes:

    • fruits and vegetables in a variety of colors (e.g. berries, leafy greens, beats)
    • whole grains, going for the most fiber-rich options (e.g. quinoa, brown rice, oats)
    • healthy fats (e.g. avocados, nuts, seeds)
    • fatty fish (e.g. salmon, mackerel, sardines) ← don’t worry about this if you’re vegetarian/vegan though, as the previous category can already cover it
    • herbs and spices (e.g. turmeric, garlic, ginger)

    Noping list (foods to avoid) includes:

    • refined carbohydrates
    • highly processed and/or fried foods
    • red meats and/or processed meats (yes, that does mean that organic grass-fed farmers’ pinky-promise-certified holistically-raised beef is also off the menu)
    • dairy products, especially if unfermented

    For more information on each of these, plus advice on transitioning away from an inflammatory diet, enjoy:

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  • Calm For Surgery – by Dr Chris Bonney

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    Dr. Chris Bonney, an anesthesiologist, gives us the industry-secrets low-down, and is the voice of experience when it comes to the things to know about and/or prepare in advance—the little things that make a world of difference to your in-hospital experience and afterwards.

    Think of it like “frequent flyer traveller tips” but for surgeries, whereupon knowing a given tip can mean the difference between deeply traumatic suffering and merely not being at your usual best. We think that’s worth it.

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  • Ricezempic: is there any evidence this TikTok trend will help you lose weight?

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    If you spend any time looking at diet and lifestyle content on social media, you may well have encountered a variety of weight loss “hacks”.

    One of the more recent trends is a home-made drink called ricezempic, made by soaking uncooked rice and then straining it to drink the leftover starchy water. Sounds delicious, right?

    Its proponents claim it leads to weight loss by making you feel fuller for longer and suppressing your appetite, working in a similar way to the sought-after drug Ozempic – hence the name.

    So does this drink actually mimic the weight loss effects of Ozempic? Spoiler alert – probably not. But let’s look at what the evidence tells us.

    New Africa/Shutterstock

    How do you make ricezempic?

    While the recipe can vary slightly depending on who you ask, the most common steps to make ricezempic are:

    1. soak half a cup of white rice (unrinsed) in one cup of warm or hot water up to overnight
    2. drain the rice mixture into a fresh glass using a strainer
    3. discard the rice (but keep the starchy water)
    4. add the juice of half a lime or lemon to the starchy water and drink.

    TikTokers advise that best results will happen if you drink this concoction once a day, first thing in the morning, before eating.

    The idea is that the longer you consume ricezempic for, the more weight you’ll lose. Some claim introducing the drink into your diet can lead to a weight loss of up to 27 kilograms in two months.

    Resistant starch

    Those touting ricezempic argue it leads to weight loss because of the resistant starch rice contains. Resistant starch is a type of dietary fibre (also classified as a prebiotic). There’s no strong evidence it makes you feel fuller for longer, but it does have proven health benefits.

    Studies have shown consuming resistant starch may help regulate blood sugar, aid weight loss and improve gut health.

    Research has also shown eating resistant starch reduces the risk of obesity, diabetes, heart disease and other chronic diseases.

    A birds-eye view of a glass of cloudy water on a table.
    Ricezempic is made by soaking rice in water. Kristi Blokhin/Shutterstock

    Resistant starch is found in many foods. These include beans, lentils, wholegrains (oats, barley, and rice – particularly brown rice), bananas (especially when they’re under-ripe or green), potatoes, and nuts and seeds (particularly chia seeds, flaxseeds and almonds).

    Half a cup of uncooked white rice (as per the ricezempic recipe) contains around 0.6 grams of resistant starch. For optimal health benefits, a daily intake of 15–20 grams of resistant starch is recommended. Although there is no concrete evidence on the amount of resistant starch that leaches from rice into water, it’s likely to be significantly less than 0.6 grams as the whole rice grain is not being consumed.

    Ricezempic vs Ozempic

    Ozempic was originally developed to help people with diabetes manage their blood sugar levels but is now commonly used for weight loss.

    Ozempic, along with similar medications such as Wegovy and Trulicity, is a glucagon-like peptide-1 (GLP-1) receptor agonist. These drugs mimic the GLP-1 hormone the body naturally produces. By doing so, they slow down the digestive process, which helps people feel fuller for longer, and curbs their appetite.

    While the resistant starch in rice could induce some similar benefits to Ozempic (such as feeling full and therefore reducing energy intake), no scientific studies have trialled ricezempic using the recipes promoted on social media.

    Ozempic has a long half-life, remaining active in the body for about seven days. In contrast, consuming one cup of rice provides a feeling of fullness for only a few hours. And simply soaking rice in water and drinking the starchy water will not provide the same level of satiety as eating the rice itself.

    Other ways to get resistant starch in your diet

    There are several ways to consume more resistant starch while also gaining additional nutrients and vitamins compared to what you get from ricezempic.

    1. Cooked and cooled rice

    Letting cooked rice cool over time increases its resistant starch content. Reheating the rice does not significantly reduce the amount of resistant starch that forms during cooling. Brown rice is preferable to white rice due to its higher fibre content and additional micronutrients such as phosphorus and magnesium.

    2. More legumes

    These are high in resistant starch and have been shown to promote weight management when eaten regularly. Why not try a recipe that has pinto beans, chickpeas, black beans or peas for dinner tonight?

    3. Cooked and cooled potatoes

    Cooking potatoes and allowing them to cool for at least a few hours increases their resistant starch content. Fully cooled potatoes are a rich source of resistant starch and also provide essential nutrients like potassium and vitamin C. Making a potato salad as a side dish is a great way to get these benefits.

    In a nutshell

    Although many people on social media have reported benefits, there’s no scientific evidence drinking rice water or “ricezempic” is effective for weight loss. You probably won’t see any significant changes in your weight by drinking ricezempic and making no other adjustments to your diet or lifestyle.

    While the drink may provide a small amount of resistant starch residue from the rice, and some hydration from the water, consuming foods that contain resistant starch in their full form would offer significantly more nutritional benefits.

    More broadly, be wary of the weight loss hacks you see on social media. Achieving lasting weight loss boils down to gradually adopting healthy eating habits and regular exercise, ensuring these changes become lifelong habits.

    Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University and Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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