When Your Vagus Nerve Needs Attention
Feeling bloated or struggling with digestion? Having trouble relaxing or getting a good night's sleep? These could be signs that your vagus nerve needs some TLC.
Most of us are familiar with the vagus nerve these days and some of its roles in the body, but in this four-part blog series, let’s identify the warning signs that your parasympathetic nervous system (rest-and-digest) may be ‘off’.
If you need a quick refresher, in Part 1 I share the definitions and provide you with the map. Here in Part 2, we get to the warning signs that something might be wrong with the vagus nerve and in Part 3, we discuss the reasons your vagus nerve needs stimulation (you might be surprised with how much work this cranial nerve does). And in Part 4, we get to the ‘how’ — how to stimulate the vagus nerve. It’s easier than you think.
The Gut-Brain Connection: When Your Gut Feels Bad, So Does Your Mood
Putting the vagus nerve to work, we are going to explore those nervous presentation tummy rumbles and your gut instinct in the gut-brain connection.
There’s a constant conversation happening between your gut and your brain. This two-way street is called the gut-brain axis, and the vagus nerve is a key messenger (aha! there it is).
A healthy gut microbiome, teeming with diverse bacteria, sends positive signals through the vagus nerve, promoting overall well-being. But when your gut microbiome is disrupted due to an infection, poor diet or stress, those signals can turn negative, leading to neuroinflammation, and further to to digestive issues, anxiety, or even trouble sleeping.
A disrupted microbiome may have led to or been caused by increased intestinal permeability (aka leaky gut). Let’s simplify this process: When you have a leaky gut and increased inflammation, you may begin to feel depressed and experience emotional changes.
This starts to happen as inflammatory proteins, such as cytokines, appear in response to an injury (leaky gut) and further start to increase the permeability of the blood-brain barrier. This neuroinflammation can lead to anxiety, depression, memory loss, and mood changes. The mood changes arise from HPA (hypothalamic-pituitary-adrenal) axis activation which depletes the body of the confidence-boosting neurotransmitter serotonin.
Here’s where the vagus nerve can help. A healthy and well-regulated vagus nerve can lower inflammation and improve a leaky gut. This happens in part thanks to acetylcholine, the major neurotransmitter of the vagus nerve, which is necessary to inhibit the production of inflammatory proteins, known as cytokines.
In summary, having a healthy vagal tone is key to lowering inflammation and improving mood and digestion.
Warning Signs That Your Vagus Nerve Needs Attention
Signs your vagus nerve is dysfunctional
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Aggression
Anxiety
Brain Fog
Chronic mood issues or disorders
Depression
Dizziness
Fainting
Flat facial expression
Hypersensitivity (esp. auditory, such as misophonia)
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Abdominal pain
Bloating
Constipation
Difficulty swallowing
Feeling full after eating very little
Gas
IBD (ulcerative colitis, Crohn’s)
IBS
Lack of gag reflex
Loss of appetite
Nausea
Slow stomach emptying
Stomach gurgling
Vomiting
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Changes in heart rate
Low blood pressure
POTS
Slow/fast heart rate
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Histamine response
Wheezing
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Chronic inflammation
High pain tolerance
Vitamin B12 deficiency
Voice changes/difficulty speaking
Weight gain/loss - often unexplained
How Stimulating the Vagus Nerve Benefits Digestion and Gut Health
Research suggests that activating the vagus nerve can positively impact digestion and gut health in several ways:
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The vagus nerve plays a crucial role in regulating gut motility, the movement of food through the digestive system. Studies have shown that vagus nerve stimulation can increase the frequency and strength of muscle contractions in the gut, promoting efficient digestion and preventing constipation.
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Chronic inflammation in the gut is linked to various digestive issues, including IBS. The vagus nerve possesses anti-inflammatory properties. Studies have demonstrated that vagus nerve stimulation can decrease inflammation in the gut, potentially alleviating symptoms associated with IBS and other inflammatory bowel diseases.
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The gut lining acts as a barrier, protecting the body from harmful substances while allowing nutrients to pass through. Vagus nerve activation can strengthen this barrier, improving its ability to filter out harmful toxins and pathogens while promoting nutrient absorption.
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The gut microbiome, the vast community of microorganisms residing in our intestines, plays a significant role in digestion, immune function, and overall health. Emerging research suggests that the vagus nerve may influence the composition and function of the gut microbiome. Studies have shown that vagus nerve stimulation can promote the growth of beneficial bacteria while reducing the abundance of harmful ones, potentially contributing to a healthier gut environment.
In the next post: The Reasons You Need to Stimulate Your Vagus Nerve
This blog post is intended for informational purposes only and should not be construed as medical advice. Please consult with a healthcare professional before implementing any new practices or making changes to your diet or lifestyle. Please note: This is an inclusive space for all humans regardless of gender identity, sexuality, religion, and race. Terms such as “women” and “men” or “female” and “male” refer to the gender assigned at birth for the purpose of this post.
All sources cited in post #4: The Best Ways to Stimulate & Nourish Your Vagus Nerve
