The vagus nerve: an important key to achieving lasting health

The vagus nerve is not a part of the body that is discussed much at your everyday doctor’s visit, much less known about by many people, but it is vitally important for your overall health and may be the key to finding true healing from an illness. The longest of our cranial nerves, it heavily regulates the parasympathetic nervous system, or the “rest and digest” part of our nervous system linking our organs to our brain. This means it helps modulate our blood pressure, heart rate, digestion and respiratory rate. In clinical practice I’ve seen that many chronic health conditions will persist or reoccur if the vagus nerve is not given appropriate attention. 

So how do you know if your vagus nerve or your parasympathetic nervous system needs some help? The following health concerns can be linked to parasympathetic nervous system dysfunction:  

  • High anxiety or difficulty managing stressful situations

  • Poor sleep quality 

  • Digestive troubles such as heartburn, bloating, constipation and diarrhea 

  • High blood pressure and fast heartrate

  • Lack of exercise

  • Poor diet

Heartrate variability (HRV) is another indicator of parasympathetic tone. Heartrate variability is a measure of the variation in time between each heartbeat. It can be easily measured by a fitness monitor like a Fit Bit.  

Lower HRV has been correlated with many conditions such as heart disease, diabetes, depression, anxiety, cancer, stroke, IBS, migraines and increased inflammation. Higher variability in your heartrate means that your body is able to appropriately respond to both parasympathetic and sympathetic stimuli, creating a balance in the nervous system. Higher HRV has been linked to increased physical fitness, reduced mortality and morbidity, and higher quality of life. 

Things you can do to improve your vagus nerve function and HRV: 

  • Hydration. Dehydration can cause chronically low HRV

  • Sleep. Quality sleep/consistent bed and wake times

  • Eating. A healthy diet low in processed foods as well as eating at predictable times is linked to higher HRV. 

  • Alcohol. Alcohol intake inhibits parasympathetic nerve activity, especially in sleep. These effects can last for days after use. 

  • Breathing. Deep belly breathing with exhales which are longer than inhales stimulate the vagus nerve 

  • Nature. Spending time in nature activates the parasympathetic nervous system

  • Cold water. Ending your shower with 30 seconds of cold water can improve vagal tone 

  • Digestion. Improve your gut bacteria with a high-quality spore probiotic. Good bacteria can increase serotonin and activate the Oxytocin-Dopamine reward system in the brain via the vagus nerve.

**Medical Disclaimer** Please note that the information provided in this blog post is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog post.

Paul Terrell