Looking to improve your gut and mental health? Learn six effective vagus nerve stimulation and function to experience the benefits.
This gut-brain connection is governed by something called the vagus nerve, which is considered the main channel of communication between the Gastro-intestinal tract and the brain.
The vagus nerve is the longest nerve in the body, travels from the base of the brain down the neck and branches out in the chest, extending to the abdomen.
Along its path, it reaches the heart and nearly all major organs, exerting extensive effects on both physical and mental health.
When vagal tone or functioning is poor, it can have significant implications for health. Various factors such as excessive stress, diseases, certain medications, inflammation, and infections can disrupt the function of the vagus nerve.
Fortunately, there are some simple practices we can do to stimulate vagus nerve function for better gut and mental health.
Read on to find out all about Vagus Nerve Stimulation!
Practice Deep Breathing and Meditation.
You know when someone tells you to take deep breaths when you’re in a state of panic?
This is because, slowing down and focusing our breathing triggers a relaxation response in the body.
This response in turn, helps to stimulates the vagus nerve.
The power of deep breathing should not be underestimated, as it can help reduce stress, anxiety, and inflammation in the body, promoting better digestion and overall mental well-being.
Meditation, on the other hand, helps calm the mind and increase mindfulness, which can also have a positive impact on gut health and mental clarity.
By incorporating deep breathing and meditation into your daily routine, you can support vagus nerve function and experience the benefits for your gut and mental health.
Eat foods rich in tryptophan
Harness the power of your vagus nerve by incorporating tryptophan-rich foods into your diet.
Tryptophan, an amino acid, can serve as a precursor to serotonin (the mood boosting hormone!).
Incorporating tryptophan-rich foods into your diet will therefore help with serotonin synthesis, which will help to boost your mood!
Examples of tryptophan-rich foods include: spinach, seeds, nuts, bananas, and poultry
Additionally, by consuming these dietary wonders, you can set in motion a series of metabolic processes in your gut that may enhance the role of astrocytes.
Astrocytes reside in the brain and spinal cord, and they hold the key to managing inflammation and fostering improved communication between the gut and the brain via the vagal messenger pathway.
Load up on fibre
If you’re looking to tone your vagus nerve, make sure to incorporate an ample number of fibre-rich foods into your daily meals, with a target of at least 30 grams.
Fibre plays a crucial role in keeping you regular, preventing the accumulation of inflammatory food residues in your colon.
By maintaining a healthy digestive system, you create an environment that is less favourable for bad bacteria, preserving the smooth communication between your brain and gut.
To further support the optimal functioning of your vagus nerve, prioritise consistent sleep and exercise routines, as they also help to keep you regular!
Probiotic
If you’re aiming for vagus nerve stimulation and toning, incorporating live fermented foods or a probiotic into your diet could be a game-changer.
A wealth of research suggests that the microorganisms residing in your gut have the ability to activate the vagus nerve.
In fact, studies have shown that those who received the probiotic Lactobacillus rhamnosus experienced heightened production of GABA—an important neurotransmitter—and a remarkable reduction in stress, depression, and anxiety.
By introducing fermented foods or probiotics into your diet, you can potentially unlock the incredible benefits of vagus nerve stimulation and activation and nurture your overall well-being.
Avoid excessive sugar consumption
After the introduction of the sugar tax and a plethora of news articles written about the danger of sugar, I think most of us are aware of the detrimental effects of excessive sugar consumption.
One of the reasons for this is since it can cause chronic inflammation (linked to illnesses such as type 2 diabetes and cancer).
In addition to causing chronic inflammation, excessive sugar also damages cellular feedback loops and other signalling pathways.
Inflammation of the mucosal lining of the GI tract also enables pathogens to continue sending inflammatory signals to the brain.
Are you looking to attain optimum health through the power of nutrition?
Are you looking to attain optimum health through the power of nutrition?
Given that 70% of our immune systems are located in the gut and vagus nerve stimulation, it's the ideal starting point!
Whether you aim to increase your vitality, shed pounds, or alleviate gut-related symptoms, I can assist you in reaching your objectives with my expertise and assistance.
Schedule your FREE discovery call now, and I’d be delighted to develop a personalised Gut Health Nutrition plan just for you.
