De fleste ved godt, at søvn er vigtigt, og allerede i 2012 viste forskningen, at de, der ønsker at sove en tredjedel af deres liv væk, har retten på deres side. For det er om natten, at vi renser vores hjerne.
Af Torunn Laksafoss, biokemiker/biopat/naturopath ibm
Artiklen blev bragt i magasinet sund-forskning – december 2018/januar 2019
Den revolutionerende viden fandt den danske neuroforsker professor Maiken Nedergaard ud af sammen med sine kollegaer ved at undersøge hjerner på mus (1). Resultaterne afslørede, at trods den tidligere lærdom om, at hjernen ikke havde et lymfatisk system, så viste resultaterne, at støtteceller i hjernen, også kaldes gliaceller, fungerede som transportører af affaldsstoffer fra neuronerne i hjernen. Hvilket på dansk betyder, at hjernen har en slags lymfesystem, det varetages bare af gliaceller. Forskerne har derfor navngivet systemet det ”glymfatiske system”. I forlængelse af deres fund tænkte de, at det nok var særdeles relevant for en sund hjerne at have et glymfatisk system, der fungerede godt, så hjernecellerne kunne komme af med deres affaldsstoffer.
De forskede videre
Allerede i 2013 kom der mere godt nyt (2). Maiken Nedergaard og hendes kollegaer arbejdede videre på sagen og kunne nu vise, at der var stor forskel på, om hjernen gør rent om dagen eller om natten. Ved at undersøge mus dag og nat samt under bedøvelse viste deres resultater helt klart, at vores aktive hjerne benytter natten til at gøre rent. Nogenlunde på samme måde som vores lymfesystem gør hele døgnet – i hjernen sker det bare meget langsomt om dagen i sammenligning med natten.
Årsagen til, at der er så stor forskel på dag og nat, skyldes den væske, der ligger uden for hjernecellerne. Om natten øges væsken med 60 %, hvilket bogstaveligt minder om regulær hjernevask.
Denne nye viden kan vise sig at være særdeles relevant for mennesker med demens eller for dem, der har andre ubalancer i hjernen.
Problemer med søvnen?
Hvad så, hvis man faktisk har svært ved at sove om natten? Hvordan vil det så være muligt at få vasket hjernen ren hver nat? Svaret kan sikkert findes mange steder, men i mange år har der været stor fokus på, hvordan vores kost kan påvirke vores søvn. Forskningen har lagt vægt på, hvordan vores kostsammensætning har indflydelse på, hvilke næringsstoffer der føres rundt i vores blod, samt hvordan disse kan påvirke vores søvn – positivt eller negativt.
Nogle af disse forsøg har faktisk vist, at det er muligt at forbedre den dybe søvn, alene ved at sænke indtaget af kulhydrater. Trods denne viden om makronæringsstofferne har der ikke været lige så meget fokus på indflydelsen fra mikronæringsstofferne, nærmere betegnet vitaminer og mineraler.
I en metaanalyse (3), hvor flere af mikronæringsstofferne blev sat under lup, viste resultaterne en positiv association med jern, zink og især magnesium, hvor den bedste effekt, målt på søvnkvalitet, kom fra tilskud med magnesium. Metaanalysen har flere bud på, hvilke neurotransmittere der kan være involveret i den positive effekt, men giver ingen klare bud på en konkret virkning.
Mineralerne bærer en del af forklaringen
Forklaringen skal nok findes tilbage hos den danske forsker (4), der har arbejdet videre med sit resultat fra 2013 og ved ihærdig forskning fundet ud af, at der sker et stort skift af mange mineraler omkring nerverne, der kan forklare den natlige hjernevask (4). Noget tyder nemlig på, at når væskemængden stiger uden for nervecellerne, så er det fordi mængden af magnesium, calcium og brint øges uden for cellen og sandsynligvis trækker væsken med. Især menes fundet af den høje mængde magnesium uden for cellen at kunne forklare, hvordan magnesiumtilskud kan forbedre både indlæring og hukommelse samt den positive effekt på søvnen.
Det har i mange år været kendt, at neurotransmittere fungerer som modulatorer, der kan ændre på aktiviteten i hjernen. Den nye forskning tyder på, at mineralerne spiller en langt større rolle end man har vidst hidtil, samt at mineralerne kan skabe en stabiliserende ændring i aktiviteten for både neuroner og gliaceller, sandsynligvis i hele hjernen.
Som en forlængelse af ovenstående, så viser nyere forskning (5), at mælkesyre er en god markør for hjernens vågen-/søvntilstand. Ved at bruge denne markør ser det ud til, at hjernen bruger andre energikilder end om dagen. Hjernen er langt mere glad for fedtsyrer og ketoner, når vi sover, end når vi er vågne, hvilket stemmer godt overens med kulhydraterne som nævnt tidligere. Om der er en reel sammenhæng, må vi glæde os til at finde ud af.
”Indtil da, vil jeg forsøge mig med mindre kulhydrat og mere magnesium til at forbedre min egen skønhedssøvn.”
Lymfesystemet …
… er en slags drænrør, vi har i hele kroppen. Vi bruger det til at indsamle og rense den væske, som cellerne får fra blodbanen. Væsken fra blodet indeholder næring, salte, celler fra immunforsvaret m.m. Cellerne tager imod den gode næring og afgiver affald retur. Meget af væsken bliver ført tilbage til blodbanen, men den overskydende del skal opsamles og føres tilbage i blodbanen, så bl.a. affaldsstofferne fra cellerne kan blive fjernet i leveren.
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