I know I’ve talked about the vagus nerve previously so I thought this time around I would delve a little more deeply particularly in regards to its relationship with digestion, hormones and typical menopause symptoms. It’s also my favourite nerve so I don’t really need an excuse to rant on about it.

Just to recap:

The vagus nerve is the longest nerve coming from the brain. ‘Vagus’ means ‘wandering’ and connects the brain to various organs ( along the way, finishing at the colon (the large intestine). It is actually made up of 2 nerves (as are all brain (cranial) nerves. It stimulates the release of a brain chemical called acetylcholine which regulates automatic and unconscious functions such as:

Digestion– stimulates contractions in the oesophagus (food pipe), stomach and intestines to move food through, down and out (this movement is known as peristalsis). It also stimulates saliva production and regulates appetite.
Regulating heart rate (lowers), blood pressure and blood vessel (cardiovascular) activity).
Regulating breathing
Regulates kidney function
Regulates blood glucose balance
Reflexes such as coughing, sneezing, swallowing, vomiting, crying, sweating, & orgasms

Testing

There is no specific test to see if the vagus nerve is working properly or not. Doctors may test for your gag reflex – this is when they put a swab at the back of your throat. If you don’t gag, this could indicate a problem. Doctors may consider a problem when you have heart or digestive problems and then further assessment might be necessary.

How do you know if it is damaged?

You may have (1):

difficulty speaking or voice may change
difficulty swallowing (this MUST be checked by a GP)
a loss of the gag reflex
low blood pressure
slow or fast heart rate
fainting and dizziness, due to a rapid drop in blood pressure and heart rate (known as vasovagal syncope).
nausea or vomiting
bloating or pain
severe reflux
depression and anxiety in people WITH breathing problems or heart disease

Dysfunction will show up as digestive, heart, hormone or kidney symptoms and are usually due to chronic and unmanaged stress.

Gut Specific Issues

The vagus nerve stimulates stomach acid production, so when we are stressed or have low vagal tone then reflux can occur.
A condition known as gastroparesis can occur as a result of the vagus nerve not working properly. This stops that movement of food, specifically out of the stomach. When the stomach doesn’t empty properly it can cause bloating in the upper part of the abdomen, pain and discomfort, nausea and vomiting, reflux, loss of appetite (feeling full even after a few mouthfuls of food or a small amount of water), weight loss and fluctuations of blood glucose.
Stress inhibits the vagus nerve which consequently affects the gut and the microbiome and is associated with irritable bowel syndrome and inflammatory bowel disease as a result due to dysbiosis and inflammation. (2)

Hormones & Weight

The vagal nerve helps stimulate the release of oxytocin (our love/bonding hormone), testosterone (needed for ovulation, sex drive and ‘oomph’) and parathyroid hormone which is required to make active vitamin D in our body.
Insulin stimulates the vagus nerve and it appears that the vagus nerve stimulates pancreatic insulin release and insulin sensitivity. Animal studies have shown that stimulating the vagus nerve may help improve insulin sensitivity. (3)
High amounts of blood glucose can damage the vagus nerve hence the link between gastroparesis and diabetes.
Thyroid hormone (T3) stimulates the vagus nerve to increase appetite by stimulating the production of ghrelin which in turn tells the vagus nerve to tell the brain we are hungry. A dysfunction in this communication may affect hunger and appetite.
There was some suggestion that when vagal nerve activity is diminished, heart rate changes and this may be associated with hot flushes. (4)
There has also been some great studies to show that the vagus nerve is somehow involved in the development of obesity and stimulating the vagus nerve might be a way to help weight loss. (5 – 7)
The vagal nerve also helps to reduce inflammation, balance hormone production (especially progesterone), encourage production of melatonin (our sleep hormone) and will decrease insulin and insulin resistance which in turn will support a healthy weight.
One recent study showed that stimulating the vagus nerve may be a useful treatment for endometriosis as there seems to be a link between endometriosis progression and decreased vagal function. (8)

So how can we stimulate our vagus nerve?

First and foremost we have to manage our stress and find ways to relax. The vagus nerve is a part of the parasympathetic nervous system (PNS), which is like a brake in a car. If we have our foot on the accelerator constantly we will either crash or we will stop when we run out of fuel. We MUST put our foot on the brake and take a rest.
Yoga has been found to stimulate the PNS (9) as does diaphragmatic breathing (10 – 12) by activating pressure receptors in the heart and neck called baroreceptors which send signals to the brain telling it to activate the Vagus Nerve. Meditation (13) and Tai chi have also been found to be beneficial.
Chanting, singing,gargling, laughing, coughing all stimulate the vagus nerve.Try some laughter yoga! (14)
Chewing gum boosts the release of the hormone, CCK, from the gut which helps facilitate communication from the Vagus Nerve to the brain. (15)
Exercise stimulates the Vagus Nerve to stimulate gut flow and heart rate variability. (16)
Cold water showers and baths has been shown to trigger the PNS and vagus nerve (if you’re not brave enough for a cold shower then wash your face with cold water to start with) although more research needs to be done. (17)
Massages especially head, neck, shoulders and feet can stimulate the vagus nerve.
Sleeping on the right side of your body shows greater stimulation than the left and lying on your back will decrease activation.
Whilst there isn’t a ‘vagus diet’, there are certain foods and nutrients that can help stimulate the vagus nerve. These foods include:, mediterranean style diet rich in omega 3 fatty acids. polyphenol rich red wine, nuts, yoghurt, eggs, meat, fish, quinoa, kidney beans (choline, zinc, B12 rich foods). (18)
It is also important to ensure that you are eating enough sodium (not too much but you also don’t want to consume too little) (19) and junk foods rich in high refined, saturated fats (18)
Electrical Stimulation (TENS) stimulates pulsed magnetic field waves which target the vagus nerve – you can place this on your ear, neck or abdomen. (20-21)

The point of all of this is that the vagus nerve is SO important for our general health including our gut health, our hormones and our weight and whilst nutrition plays an important role – managing our stress is also hugely important.

References

Email me at admin@sarah-brenchley.com or book a free discovery call to discuss how I can help you. I offer a 1:1 sessions and various programmes on gut health, weight and menopause. Go to https://sarah-brenchley.com/links for information and free resources and join the best Facebook Group ever – Women’s WellBeing Circle.

Go to my You Tube channel to watch the video versions of my blogs including this one: https://www.youtube.com/channel/UCmS_kdkO4JsbqyhvfLwOPtA

← Urinary Tract Infections - Are you Pissed off? Yoga - Why This Needs To Be Part Of Your Health Toolkit. →

Vagus Nerve and its connection with gut health, hormone harmony and weight.

Just to recap:

Testing

How do you know if it is damaged?

Gut Specific Issues

Hormones & Weight

So how can we stimulate our vagus nerve?

0 Comments

Submit a Comment Cancel reply

Recent Posts

Categories

Archives

Pin It on Pinterest