The Vagus Nerve - What it is and why does it matter?

The vagus nerve is a fascinating and vital part of our body that many people are unaware of. As one of the most complex and longest nerves in the human body, it plays a crucial role in our overall health and well-being. Let’s delve into what the vagus nerve is, why it matters, and how we can harness its power to improve our health.

What Is the Vagus Nerve?

The vagus nerve is also known as cranial nerve number 10. Its name comes from the Latin word “vagus,” meaning wandering, which is quite fitting as this nerve winds throughout the body, connecting to numerous organs. Some key facts about the vagus nerve:

• Location: It starts in the brain and travels down to the base of the spine.
• Connections: It links to the eyes, ears, face, salivary glands, throat, lungs, heart, stomach, liver, gallbladder, pancreas, adrenal glands, kidneys, intestines, bladder, and reproductive organs.
• Function: It is integral to the parasympathetic nervous system, which controls rest and digest functions.

The Parasympathetic Nervous System

The vagus nerve plays a pivotal role in the parasympathetic nervous system, which is responsible for rest and digest activities in our body. This system is the counterpart to the sympathetic nervous system, which governs fight or flight responses.

Parasympathetic Nervous System Functions:

The parasympathetic nervous system is far reaching in our body! It touches nearly all of our organs, aiming to keep our body in balance. Activation the parasympathetic nervous system has these positive effects:

• Decreases heart rate, blood pressure, and respiratory rate.
• Regulates cortisol production, preventing unnecessary spikes.
• Enhances immune system regulation, reducing false sickness signals.
• Improves mood and promotes feelings of well-being.
• Constricts pupils and increases saliva production.
• Boosts digestive functions of the pancreas, gallbladder, stomach, and intestines.
• Improves kidney and bladder function.
• Stimulates movement of the bowels (MMC - migrating motor complex).
• Facilitates sexual arousal.

(Image Source: https://neomyalo.com/blogs/news/the-autonomic-nervous-system )

Importance of the Vagus Nerve

The vagus nerve is crucial for reducing inflammation and ensuring that our body’s systems function properly. Stress management is essential because chronic stress can impair the vagus nerve’s ability to regulate these systems.

Impact on Health:

The vagus nerve affects multiple aspects of our health:

• Inflammation Reduction: Helps keep inflammation in check, which is vital for overall health.
• Stress Management: High stress levels can disrupt the vagus nerve’s functions, making stress reduction essential.
• Satiety and Hunger: Controls feelings of fullness and hunger, affecting energy metabolism and blood sugar regulation.
• Bowel Health: Regulates digestive processes such as the flow of juices and the MMC, both of which are essential to having regular bowel movements. Additionally, it ensures the mucin layer of our intestines remains strong, preventing parasites and bacterial overgrowth.

How to Stimulate the Vagus Nerve

Activating the vagus nerve can lead to significant health benefits. First we need to have the right nutrient on board, then we can dive into several effective methods to stimulate this important nerve.

Nutritional Support:

Proper nutrition plays a crucial role in supporting the vagus nerve. Choline is an essential nutrient for its function! Where might you find this nutrient? Here are the top food sources of choline, with the top 3 being the highest:

• Beef liver
• Eggs
• Soybeans
• Ground beef or lean top round beef
• Chicken breast
• Cod
• Red potatoes (with skins)
• Kidney beans
• Cooked quinoa
• 1% milk

Practical Activities:

By incorporating simple activities into your daily routine, you can stimulate the vagus nerve. Some favorite activities to recommend include:

• Gargling Water: Start with two 12-ounce glasses of water, gargling each mouthful for 20-30 seconds. It’s best done in the shower if you’re prone to messiness.
• Singing Loudly: Belt out your favorite songs to give your vagus nerve a workout.
• Meditation and Yoga: Both practices are excellent for stimulating the vagus nerve through deep breathing and relaxation.
• Deep Breathing Exercises: Slow, deep breaths can activate the parasympathetic nervous system. Search YouTube for a video on diaphragmatic breathing for an even more powerful method.

Advanced Techniques:

For those seeking more targeted stimulation, advanced techniques and tools are available. Simply click on the links below to learn more and purchase if desired. (Senate and Truvage are affiliate links.)

• Gut-Directed Hypnotherapy (Nerva): This six-week program helps relieve stress and supports vagus nerve function. (Note: Active clients at Grounded Root Nutrition are eligible for a separate promotional link offering 25% off.)
• Sensate Device: A small pebble-like device that vibrates in sync with music, promoting relaxation and vagus nerve activation.
• Truvega: Similar to a TENS unit, this device stimulates the vagus nerve directly through the jugular veins, helping reduce anxiety and headaches.

Conclusion

Understanding and harnessing the power of the vagus nerve can significantly enhance your health and well-being. From stress reduction to improved digestion, the benefits are vast. Incorporate these techniques into your daily routine to support your vagus nerve and enjoy a healthier, calmer life.

For more tips and resources on maintaining your health, explore the comprehensive guides and articles available in our blog.

References:

• Bennett, H. The vagus nerve: Everything you need to know. https://www.sciencefocus.com/the-human-body/vagus-nerve Published November 6, 2022. Accessed May 16, 2024.
• Britannica, T. Editors of Encyclopaedia (2024, May 11). vagus nerve. Encyclopedia Britannica. https://www.britannica.com/science/vagus-nerve Accessed May 16, 2024.
• Cleveland Clinic. Vagus Nerve. https://my.clevelandclinic.org/health/body/22279-vagus-nerve Accessed May 16, 2024.
• National Institutes of Health. Choline. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/ Accessed May 16, 2024.
• Neo Myalo. The Autonomic Nervous System. https://neomyalo.com/blogs/news/the-autonomic-nervous-system Accessed on May 16, 2024.
• SIBO Academy. GI Dietiitan’s Roadmap: Assessment Week 1. Accessed on May 16, 2024.