When we have too much junk on our mobile phones
It’s going to get stuck
It’s the same with our brains
It will also accumulate “garbage”
If it is not cleaned up in time
Brain reaction ability, memory will decline
Even Alzheimer’s disease
And Parkinson’s disease and other neurodegenerative diseases
I’ll find you!
So where does the brain trash come from
How to remove it?
The main components of brain garbage
These are the three points
The weight of the human brain is about 2% of the average adult weight, but it consumes 20% – 25% of the energy of the human body.
While the brain obtains nutrition and oxygen through the blood circulation system, it also produces metabolic waste continuously.
Among them, the most harmful are:
1、 β- Amyloid protein
Scientific research has fully proved that: β- Amyloid can form plaques outside the brain cells, which is the main cause of Alzheimer’s disease.
When these β- When amyloid protein is deposited in different parts of brain tissue, it will affect the function of nerve cells in this region, thus causing various neurological symptoms
Deposited in the temporal lobe Hearing impairment, olfactory disturbance and language dysfunction may occur;
Deposited in the parietal lobe area There may be spatial and visual dysfunction;
Deposited in frontal lobe Emotional and cognitive disorders may occur.
2. Tau protein
The brain is composed of hundreds of billions of neurons. The basic function of neurons is to realize information exchange by receiving, integrating, transmitting and outputting information.
Tau protein will be deposited in neurons, which will cause microvascular protein fibrosis and cause nerve fiber entanglement. Tangled brain cells cannot transmit nerve signals correctly, which can cause dysfunction.
3. Senescent cells
With the growth of age, part of the brain microenvironment will appear aging and hardening, leading to the decline of neural stem cell function. At this time, the normal function of the brain and the regeneration of myelin sheath will be affected.
When cells are aging, they tend to stop dividing, but the mechanism of self apoptosis in the body is limited. They not only “occupy the pit but not work”, but also release some cytokines that promote inflammation and damage good cells. In this way, the brain microenvironment is more likely to go wrong.
So how can we get them out of the body? It’s crucial to catch the culprit!
Pull out the brain
“Garbage” Four main culprits of accumulation
1. Stay up late, insomnia
Lack of sleep can significantly increase the “garbage” in the brain. The results showed that the increase of tau protein was more than 50% in healthy adults who stayed up all night, β- Amyloid protein increased by 30%.
But there is also a “cleaning mechanism” in the brain. During sleep, cerebrospinal fluid (CSF) in and out of the brain and spinal cord, like waves, helps the brain clear away accumulated metabolic “garbage.”.
However, some studies have found that during deep sleep, cerebrospinal fluid (CSF) garbage cleaning starts high-speed operation mode. With the pulse rhythm of deep sleep, the brain wastes 10-20 times more; And the brain’s glial cells have miraculously shrunk by 60%, creating more space for cerebrospinal fluid to clean up trash.
In other words: sleep is the time to clean up the brain’s garbage, and deep sleep is the best time to clean up the garbage.
2. Excess sugar
Although sugar is essential for the normal operation of our body, excessive intake can bring a lot of troubles to the body, such as obesity, dental caries, and even adverse effects on the brain.
Sugar damages the hippocampus of the brain, reducing the number of new neurons (vital to memory coding), and an increase in inflammation related chemicals.
Therefore, the daily sugar intake of adults should not exceed 25g, especially to limit the intake of added sugar, such as juice drinks, desserts and so on.
3. Obesity
Studies have shown that obesity not only promotes the production of aging cells, but also promotes the accumulation of fat in these aging cells.
These accumulated lipid droplets have been proved to induce neural stem cell dysfunction, resulting in a significant reduction in the number of neuronal precursor cells and immature neurons, resulting in cognitive impairment.
4. Arteriosclerosis
The appearance of cerebral arteriosclerosis may lead to insufficient blood supply to the brain, which will not only lead to the decline of brain function; Long term hypoxia can also lead to neurodegenerative changes and brain atrophy.
Three ways to clean your brain
1. Improve sleep quality and ensure sufficient deep sleep
① Go to bed on time
Research shows that regular sleep can help people fall asleep quickly, while irregular sleep style is the main reason for poor sleep quality.
In addition, it’s better to go to bed before 11 o’clock. Generally speaking, deep sleep only 2-3 hours is enough, midnight to 3 am is the best time for deep sleep. However, the state of deep sleep requires a transition period, usually 1-1.5 hours. Therefore, the best time to fall asleep is between 22:30 and 23:00 every day.
② Avoid light and noise
The bedroom should be dark and quiet to ensure sleep quality. Using a mobile phone or computer in bed can also have a negative impact on sleep, so stay away from electronics before going to sleep.
③ Sleeping on your side is better
An experiment found that, compared with supine and prone position, the transport efficiency of lymphoid system in rat brain is the highest when lying on the side, and lateral lying can make the brain more efficient in eliminating “waste”.
2. Sports
Exercise can not only keep healthy, but also keep the brain healthy. Regular exercise can help improve something called brain-derived neurotrophic factor (BDNF), which can affect peripheral nervous system and brain function, help nerve cell regeneration, and help maintain cognitive function.
In addition, studies have shown that exercise can improve the flow of blood to brain regions related to memory, thus activating the brain and reducing the incidence of dementia.
3. Smooth blood vessels
The blood vessel is unobstructed, the blood flow is sufficient, the brain can absorb the oxygen and nutrition of blood transportation in time, reduce the occurrence of pathological changes.
If you want to have smooth blood vessels, bad habits like smoking, drinking, staying up late, sitting long, eating with high oil and salt need to be corrected in time; In addition, patients with three advanced chronic diseases should be treated in time to avoid accelerating vascular injury.