For many people, Alzheimer’s disease casts an increasingly large shadow as mental fog, forgotten names, or slower thinking appear with age. However, our brains are not helpless. They have their own built-in cleaning and repair system—one that can dramatically reduce your risk of Alzheimer’s if properly supported.
In a Vital Signs interview with Brendon Fallon, Dr. Gerald Lemole, a pioneering heart transplant surgeon, explains how this natural detox system works and shares science-backed ways to keep the brain functioning well for years to come.
Your Brain’s Hidden Cleaning Crew
Deep inside your brain, a remarkable detoxification network called the glymphatic system operates. Think of it as the brain’s overnight housekeeping staff.
Lemole is among those who first recognized the significant role of the lymphatics, an extensive network of vessels, nodes, and organs. In the 1960s, when heart transplants were in the early clinical stage in the United States, he noticed that lymphatic system failure contributed to poor outcomes in transplant patients.
The lymphatic system touches every cell of our body and has more fluid volume than the blood system itself,” he said. Beyond waste removal, the lymphatic system is also the hub of immune function, delivering immune cells and proteins where they’re needed most.
The glymphatic system—the brain’s version of the lymphatic system—was first described in 2012. Unlike the body’s lymphatic system, which relies on vessels to remove toxins, the brain uses glial cells to facilitate the flow of cerebrospinal fluid through channels around blood vessels.
“Why it’s called glymphatic is because it takes the glial cells of the brain to help make this happen,” Lemole said. These cells act like tiny pumps, contracting to create more space for cerebrospinal fluid to flow. They also form specialized water channels called aquaporin-4 channels, which function like tunnels that guide fluid through the brain.
Successively, Lemole said, “cerebrospinal fluid creates a convection current that sweeps all the toxic fluids away.” This process clears harmful substances, including amyloid beta, tau proteins, and alpha-synuclein—key players in Alzheimer’s and other neurodegenerative diseases.
The waste is then funneled into perivascular spaces, transported to the lymphatic system, and ultimately processed by the liver for elimination.
When the glymphatic system falters, toxins accumulate, increasing the risk of cognitive decline.
What Disrupts the Brain’s Detox Process?
The brain’s glymphatic system is most active during sleep, especially during the non-REM (non-rapid eye movement) stage, when most toxin clearance occurs.
“When you’re awake, you’re releasing norepinephrine in your brain, which then decreases the convection flow,” Lemole said. Norepinephrine is a stress-related neurotransmitter—high levels keep the brain alert—great for daytime, but bad for nighttime cleanup.
Several factors can interfere with your brain’s ability to clear out toxins, according to Lemole:
- Faulty Water Channels: Aquaporin-4 channels drive cerebrospinal fluid flow. Genetic defects or misplacement can disrupt the flow, leading to toxin buildup and dementia risk.
- Tau Protein Clumps: Normally, tau proteins stabilize neurons, but when bundled into neurofibrils, they kill neurons and form abnormal clumps, known as Lewy bodies, which can disrupt normal cell function, impair cognition, and contribute to Alzheimer’s progression.
- Protein Blockages: When amyloid beta proteins build up excessively, they physically block glymphatic flow and trigger inflammation, further disrupting the brain’s detox process.
Aging, sleep deprivation, and chronic stress are three major contributors to impairing glymphatic flow and the brain’s detoxification ability. Therefore, “for brain health, two things you’re trying to do are: decrease inflammation and increase brain cell growth,” Lemole said.
A dynamic daily routine that prioritizes restorative sleep, includes calming practices such as qigong, regular physical activity, and a nutrient-rich diet, paired with targeted supplements, is highly recommended.
Foods That Power Your Brain’s Detox
A glymphatic-friendly diet centers on anti-inflammatory, nutrient-dense foods that boost brain growth factors—especially brain-derived neurotrophic factor (BDNF), a powerful molecule that helps your brain grow new neurons, and includes:
- Colorful vegetables as a foundation
- Healthy fats, especially olive oil
- Limited dairy—goat or Greek yogurt, if you eat it, is best
- Berries such as blueberries and strawberries, which boost a powerful brain growth factor called BDNF that helps create new neurons
- Fish as your main protein—eat red meat no more than once every three weeks
Lemole also suggested trying intermittent fasting: fast for 12 to 16 hours each day, and do a full 24-hour fast every week or two. Fasting periods trigger ketosis, a metabolic state that produces brain growth factors.
Key supplements also play a role. Ginkgo biloba, curcumin, omega-3 oils, resveratrol, and pterostilbene—a potent compound in blueberries—are highly effective. Pterostilbene, in particular, offers superior absorption compared to resveratrol.
Qigong: A Mind-Body Boost
Qigong is a traditional Chinese practice combining slow movements, deep breathing, and meditative focus. It involves gentle movements while remaining mentally centered—similar to tai chi, but with greater emphasis on breath and energy flow.
Research has suggested that qigong may, though temporarily, stimulate lymph flow and drainage, aiding the removal of metabolic waste, supporting immune health, improving sleep, and reducing stress.
Lower stress reduces norepinephrine, the same chemical that suppresses glymphatic activity. Less norepinephrine plus a calmer brain equates to better nighttime detox.
“With meditation, you can control your blood pressure, you can control so many things, you can decrease your stress reaction, which is the release of norepinephrine,” Lemole added.
Sweat Your Body, Grow Your Brain
Physical activity is another critical piece of the puzzle. Lemole recommended “sweat exercises” such as fast walking or light-weight lifting for biceps and triceps.
Balance-training tools, such as Power Plates, can further stimulate the lymphatic system by engaging muscles in involuntary responses.
“Basically, the principle is that neurologic growth factors are increased with exercise, so that the more you exercise, the better that is for your brain,” Lemole said.
Aim for 45-minute exercise sessions, ideally twice a day, to maximize benefits for both the brain and lymphatic system.
A Path to Brain Health
The glymphatic system’s role in clearing Alzheimer’s disease-related toxins underscores the power of lifestyle choices in protecting cognitive health. By embracing nutrient-dense foods, prioritizing restful sleep, managing stress through practices such as qigong meditation, and staying active, you can nurture this essential detox network.
