11 Brain-Cleaning Rituals: Simple Hacks to Boost Your Glymphatic System

7. Practice Relaxation and Mindfulness

A calm mind isn’t just a gift for your spirit—it’s also a friend to your brain’s careful cleaning crew. Chronic stress can get in the way of deep, refreshing sleep, which means your glymphatic system might not get the long, quiet window it needs to sweep away waste. Adding a few minutes of relaxation or mindfulness to your day can have a surprising impact on brain clarity and emotional steadiness. There’s no single “right” way to unwind. Some people gravitate to guided breathing, short meditations, or listening to calming sounds. Others find peace in evening journaling or tending to a relaxing hobby. A few deep, intentional breaths as you settle into bed can signal your body (and mind) to shift into gentle restoration. Try different options and notice which leave you feeling most refreshed—the only rule is that you feel supported.

8. Eat a Brain-Supportive Diet

What you eat feeds not just your body but also your mind’s natural renewers. Diets rich in leafy greens, colorful berries, olive oil, fatty fish, and nuts (think Mediterranean-style) nurture brain health, calm inflammation, and support the mechanisms your glymphatic system relies on to work its magic. These foods don’t offer an instant fix, but consistently nourishing your plate can pay off in clearer thinking and brighter moods. You don’t need to overhaul your kitchen overnight. Start by adding one more veggie to each meal or swapping a processed snack for a handful of walnuts. Each nourishing choice, however small, helps your brain stay vibrant and responsive. Feel free to celebrate every colorful plate—your mind is reaping those gentle, sustaining benefits behind the scenes.