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The Vagus Nerve - The Great Connector

  • Writer: Patricia Faust
    Patricia Faust
  • Oct 14, 2021
  • 5 min read



There are twelve cranial nerves in the body. They come in pairs and help to link the brain with other areas of the body, such as the head, neck, and torso. Some send sensory information, including details about smells, sights, tastes. These nerves are known as having sensory functions. Other cranial nerves control the movement of various muscles and the function of certain glands. These are known as motor functions. While some cranial nerves have either sensory or motor functions, others have both. The Vagus nerve is such a nerve. It connects the brain to many important organs throughout the body, including the gut (intestines, stomach), heart and lungs. It also plays a key part of the parasympathetic ‘rest and digest’ nervous system. This takes us to the topic of stress and its impact on the brain and body.


During periods of chronic stress, the body stays in high gear, with stress hormones like adrenalin and cortisol coursing throughout our body. These hormones play havoc with our entire body, creates wear and tear on our brain and over time, can induce a multitude of health problems like chronic pain, anxiety, mood swings, and gut inflammation. The Vagus nerve system comes to the rescue in times like these. It acts to counterbalance the fight-or-flight system and initiates a relaxation response in our body. It is one of the cranial nerves that connect the brain to the body. The Vagus nerve is a major part of how our bodies and brain function; without it, our bodies would not be able to do basic tasks, and by stimulating it we can receive powerful health benefits.


Vagus nerve anatomy and function

The Sensory functions of the Vagus nerve are divided into two components

· Somatic components: These are sensations felt on the skin or in the muscles

· Visceral components: These are sensation felt in the organs of the body



Sensory functions of the Vagus nerve include:

· Providing somatic sensation information for the skin behind the ear, the external part of the ear canal, and certain parts of the throat

· Supplying visceral sensation information for the larynx, esophagus, lungs, trachea, heart, and most of the digestive track.

· Playing a small role in the sensation of taste near the root of the tongue


Motor functions of the Vagus nerve include:

· Stimulating muscles in the pharynx, larynx, and the soft palate, which is the fleshy area near the back of the roof of the mouth

· Stimulating muscles in the heart, where it helps to lower resting heart rate

· Stimulating involuntary contractions in the digestive tract, including the esophagus, stomach, and most of the intestines, which allow food to move through the tract


Vagus Nerve Stimulation

· Cold Exposure

· Acute cold exposure has been shown to activate the Vagus nerve and activate cholinergic (capable of producing, altering, or releasing acetylcholine)

neurons through Vagus nerve pathways


· Researchers found that exposing yourself to cold on a regular basis can lower your sympathetic ‘fight-or-flight’ response and increase parasympathetic activity through the Vagus nerve


· You can ease yourself into this by simply sticking your face in ice-cold water


· Try finishing your next shower with at least 30 seconds of cold water and see how you feel. Then work your way up to longer periods of time


· Deep and Slow Breathing

· It has been shown to reduce anxiety and increase the parasympathetic system by activating the Vagus nerve


· Most people take about 10-14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to reduce stress


· Singing, Humming, Chanting, and Gargling

· The Vagus nerve is connected to your vocal cords, and the muscles at the back of your throat


· Singing, humming, chanting, and gargling can activate these muscles and stimulates your Vagus nerve


· Probiotics

· It’s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the Vagus nerve


· In one study, animals were given the probiotic Lactobacillus Rhamnosus, and researchers found positive changes to the GABA receptors in the brain, a reduction in stress hormones and less depression and anxiety-like behavior


· Meditation

· Research shows that meditation increase vagal tone (activity of the Vagus nerve) and positive emotions and promotes feelings of goodwill towards yourself.

· Another study found that meditation reduces sympathetic ‘fight-or-flight’ activity and increases vagal modulation


· Omega-3 Fatty Acids

· Omega-3 fatty acids are essential fats that your body cannot produce itself. They are found primarily in fish and are necessary for normal electrical functioning of your brain and nervous system


· They are critical for brain and mental health and affect so many aspects of wellness.


· They have been shown to help people overcome addiction, repair a ‘leaky brain’, and even reverse cognitive decline


· Researchers have also discovered that omega-3 fatty acids increase vagal tone and vagal activity


· Studies have shown that they reduce heart rate and increase heart rate variability, which means they likely stimulate the Vagus nerve


· High fish consumption is also associated with enhanced vagal activity and parasympathetic predominance


7. Exercise


· Exercise increases your brain’s growth hormone (BDNF), supports your brain’s mitochondria, and helps reverse cognitive decline


· Many brain health experts recommend exercise as their number one piece of advice for optimal brain health


8. Massage


· Research shows that massages stimulate the Vagus nerve, and increase vagal activity and vagal tone


· The Vagus nerve can be stimulated by massaging several specific areas of the body.


· Foot massages (reflexology) have been shown to increase vagal modulation and hear rate variability, and decrease the ‘fight-or-flight’ sympathetic response


· Massaging the carotid sinus, an area located near the right side of your throat, can stimulate the Vagus nerve to reduce seizures


9. Socializing and Laughing


· Socializing and laughing can reduce your body’s main stress hormone


· They are likely doing this by stimulating the Vagus nerve


· Researchers have discovered that reflecting on positive social connections improves vagal tone and increases positive emotions


· Laughter has been shown to increase heart-rate variability and improve mood


· Vagus nerve stimulation often leads to laughter as a side effect, suggesting that they are connected and influence one another

(How to Stimulate Your Vagus Nerve for Better Mental Health, January 21, 2017, Jordan Fallis)


This is another example of how to gain control when everything is out of control. You have the power to tell your body and mind what to do. By stimulating the Vagus nerve, you can send a message to your body that it’s time to relax and de-stress which leads to long-term improvements in mood, well-being, and resilience. This is a skill we need to master to help us move this time of great stress. Your brain and body have been created to take care of you.


References:

Allied Services Integrated Health System. (June 23,2020). The Vagus nerve: your secret weapon in fighting stress. Retrieved from https://www.allied-services.org/news/2020/june/the-vagus-nerve-your-secret-weapon-in-fighting-s/


Fallis, J. (January 21, 2017). How to stimulate your Vagus nerve for better mental health. Retrieved from: https://sass.uottawa.ca


Saladin-Schulman, J. (August 27, 2018). Vagus nerve overview. Retrieved from: https://www.healthline.com/human-body-maps/vagus-nerve#stimulation










 
 
 

Comments


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March was an unusual month for me.  Normally I work on articles, give presentations and generally just stay tuned to what is going on in the field of aging.  This month I “learned” a lot.  Last year I learned how to write a book.  At the time I took the course I thought it would just be a natural extension of all the writing I had done over the years.  WRONG!!  The actual writing of the book was the easy part.  Putting it together into a book was difficult for me.  The course gave me step by step lessons on constructing a book.  Then editing and formatting were just as challenging.  On June 7 last year the book was published!  It was one of the most satisfying days of my writing career. 

Naturally, when you self-publish, you do not have a publisher promoting the book and getting it in the right categories for best sales on Amazon.  That was crushing because I really didn’t know to appropriately market it.  I am a brain health person!  In December of last year, I purchased a marketing program that is based on statistics.  I am technical minded and so this approach made sense to me.  The course is almost completed.  Can’t wait to see if it improves sales!

The next step I am looking at is recording an audiobook.  This is another venture I knew nothing about.  But I am already tagged on Facebook for marketing of audio book programs.  Facebook picks up everything.  Now my husband was creative director for an advertising agency and when I told him I purchased another class – he couldn’t believe it.  “This was my business.  I know how to do recordings, why didn’t you ask me?” Well, I knew he was an expert in that business, but this audiobook needs to meet all the criteria that Amazon requires for publication.  So, he can take care of the recording part of this audiobook, and I will navigate the process of meeting Amazon’s requirements.  We worked on the book together like this. 

Then I talked with some coaching experts on the viability of starting group teaching programs.  Reading The Boomer Brain book and implementing the Brain Healthy Lifestyle have two entirely different outcomes.  This lifestyle is important to maintaining high cognitive function throughout the later years of our lives.  Look for updates as to when I will roll this program out.

My last learning endeavor was attending a two-day bootcamp for Speakers.  I am really excited about what I learned there.  That is a late this year or next year project, but it is one I am really looking forward to.

 

What Is Happening in April?

The American Society on Aging is having their annual conference in Orlando Florida April 21-24.  This is the largest multidisciplinary conference on aging and the annual conference for Members of ASA.  I have attended a number of these conferences throughout the years, and it is consequential.  Keynote speakers and special events are focused on combating ageism in our society.  Although this is a professional meeting, the attendees come from all aspects of aging services.  They have their work cut out for them this year!

April is Stress Awareness Month.  We should be aware of stress every month and understand how we can break the stress cycle.  These are stressful times, and we need to protect ourselves

Here is a positive one “April is National Volunteer Month”.  When I am working with new retirees who don’t know what to do, I talk to them about volunteering. It is important to have a purpose after you leave the workforce.  There are so many nonprofits who need help in all aspects of their organizations.  It is a perfect way to give back.

Finally – It was Opening Day for the Cincinnati Reds – the oldest major league team in the nation.  Cincinnati takes that responsibility seriously.  There is always an Opening Day Parade through downtown to the Ball Park.  Huge crowds line the streets and every year there is talk of making it an official holiday.  Schools and employers look the other way when there is an empty desk.  No matter what the outcome of the game is, there is so much joy, and you can feel that energy.  I am fortunate that I get to experience that.  We all need some joy right now. 

Enjoy your April.

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