20 Sep, 2024
The Gut-Brain Connection: Supporting the Vagus Nerve
Did you know that the vagus nerve, known as vagal tone, is one of the most crucial to maintaining balance in the body? Find out how to support your vagus nerve to promote better gut health and metabolism according to our partner nutritionist Eleanor Hoath.
HealthWhy is the gut so important?
The gut, often referred to as the "second brain," is central to our health and wellbeing. It truly is the communication system between the gut and the central nervous system, playing a significant role in regulating mood, cognition, and overall bodily function. At the heart of this system is the vagus nerve, which acts as a highway for signals between the gut and the brain.
Of course, nutrition plays a pivotal role in maintaining the balance within the gut. A diet rich in whole foods, fibre, and fermented foods supports a healthy gut microbiome—home to trillions of bacteria that influence the production of neurotransmitters like serotonin, which regulate mood, motivation and gut motility.
On the other hand, diets high in processed foods, sugar, and unhealthy fats can disrupt the gut microbiome, leading to conditions like leaky gut, where toxins and undigested food particles pass into the bloodstream, causing inflammation. Chronic inflammation not only affects digestion but is also linked to mental health conditions such as anxiety and depression.
The Power of Mindful moments: Creating Space for the Body
Mindfulness - the practice of being fully present in the moment has been labelled partly (and unfairly) as whacky and woo-woo. However, the research shows the far-reaching benefits, especially when we look at the impact on gut health. Stress is a common disruptor of the gut-brain axis, activating the body's "fight or flight" response, which impairs digestion. Over time, this can lead to conditions like irritable bowel syndrome (IBS) and other digestive issues such as constipation and bloating.
By implementing mindfulness, we engage the parasympathetic nervous system, also known as the "rest and digest" system. Mindful practices such as deep breathing, meditation, and body scanning can enhance the communication between the brain and gut via the vagus nerve. When the body is in a state of relaxation, digestion improves, and we experience greater mental clarity and emotional balance.
Mindfulness extends beyond meditation. It's also about creating space around meals and eating with intention. Practising mindful eating helps us to become more attuned to the body's signals of hunger and fullness, reducing the likelihood of overeating and promoting a healthier relationship with food.
The Vagus Nerve: A Vital Link to Happy Gut Health
The vagus nerve is a crucial part of the parasympathetic nervous system, controlling a wide range of bodily functions, including digestion, heart rate, and inflammation regulation. It acts as a bridge between the gut and brain, transmitting vital information that influences both physical and mental health.
The health of the vagus nerve, known as vagal tone, is key to maintaining balance in the body. Poor vagal tone is associated with conditions like anxiety, depression, digestive issues, and inflammation. However, activities like deep breathing, cold exposure, singing, and yoga can all help improve vagal tone by vibrating the chords in the neck and thus activating it’s natural rhythm.
Eleanor on using a Sensate to Stimulate the Vagus Nerve
“One tool I find particularly effective for enhancing vagal tone is the Sensate device. This wearable device emits low-frequency vibrations that resonate through the chest, stimulating the vagus nerve. By using the Sensate regularly, I find that it helps me to achieve a deeper state of relaxation, promoting the activation of the parasympathetic nervous system. Paired with guided meditations, the device not only improves my mood and reduces stress but also positively impacts my digestion by enhancing the "rest and digest" response.
For me, Sensate bridges the gap between mental relaxation and bodily health. The vibrations help to regulate the nervous system, allowing me to tune into my body and create the space needed for healing and restoration. I always travel with it as it is the first thing I look for when I have any travelling digestive upset”.
Recommended resources:
The polyvagal theory research - the autonomic nervous system
Product recommendations:
Digestive Juice - for before meals when you can’t quite mindfully eat
Our All-Round Reset supports a gut-brain reset, and resotring your focus and calm after a busy summer. This limited-edition programme brings you a nutrition plan and wellbeing gifts that fulfil each pillar of wellbeing mentioned above. Clue is in the name, to offer a gentle reset for September and have you feeling revitalised, refreshed and more like you in no time. Book here.
