There has not been much research into the relationship between diet and vagal nerve function or vagal tone. The word "vagal tone" refers to the efficiency with which your vagus nerve communicates with the different areas of your body. Electrical vagal stimulation has been the primary focus of most studies examining vagus nerve treatment methods. In sharp contrast, natural therapies, such as the vagus nerve diet, are utilized.
Thankfully, what we do know suggests that vagal tone can be increased, and a healthy vagus nerve can be supported by adopting generally healthy dietary choices. Given that the vagus nerve may detect gastrointestinal inflammation and microbial compounds (such as butyrate); diets intended to promote gut health may also improve vagal tone.
This article will examine the significance of the vagus nerve to general health, the components of a vagus-nerve-focused diet, the connection between gut health and the vagus nerve along with various strategies for improving vagal tone.
The vagus nerve, the tenth cranial nerve, runs from the base of the brainstem through the digestive system, heart, and lungs. It regulates the digestive system. Given that it transports 75% of all parasympathetic nerve fibers in the body, the vagus nerve is the most critical component of the PNS.
The parasympathetic nervous system (PNS) controls the "rest and digest" state in which the body conserves energy through urination and digestion. The parasympathetic nervous system (PNS) is the body's antidote to the sympathetic nervous system (SNS), which is responsible for the "fight or flight" reaction.
In addition, the vagus nerve works as a highway connecting the brain and the gastrointestinal tract. Dopamine, serotonin, and norepinephrine are transported from the gastrointestinal tract to the brain by the vagus nerve. Memory, emotion, pain perception, and satiety regulation are just a few of the many activities that these neurotransmitters impact.
The adrenal glands create cortisol (the stress hormone) after inflammation in the body stimulates the hypothalamic-pituitary-adrenal axis (HPA axis). The vagus nerve can detect inflammation and transmit the information to the brain via the cholinergic anti-inflammatory route. The vagus nerve is an anti-inflammatory agent and an early warning system for inflammation.
Due to the anti-inflammatory qualities of the vagus nerve, inflammatory bowel disease (IBD), rheumatoid arthritis, diabetes, and even epilepsy may be treated with VNS (vagus nerve stimulation). Improving vagal tone (or vagus nerve function) may trigger long-term recovery from chronic diseases and mental disorders. Vagal tone is a significant conduit for transmitting information between the brain and the rest of the body.
Low salt intake was related to higher HRV and decreased vagal tone. In contrast, high sodium intake was associated with reduced HRV and increased vagal tone, according to a non-randomized clinical investigation. Participants whose blood pressure was raised in response to sodium administration had a more excellent vagal style than those whose blood pressure fell.
Before making dietary changes, it is essential to determine if your daily salt intake is too low. However, it is also conceivable that it is adequate. In Western medicine, salt has been stigmatized for centuries. However, sodium is a necessary electrolyte for nerve impulse transmission, muscular contraction, and hydration. There is no way to avoid it, and there is no point in trying.
Trans-fat-rich meals were associated with decreased heart rate variability and vagal tone, according to a review of the current scientific literature. There haven't been many laboratory studies on whether diets harm the vagus nerve. A high intake of trans fat is related to a variety of detrimental health outcomes, including but not limited to increased weight gain and obesity, cardiovascular disease, metabolic dysfunction, and others.
Almost all unhealthy foods include trans fat, including processed foods, high-fat meals, fast food, fried foods, processed baked goods, non-dairy coffee creamer, and microwave popcorn.
The vagus nerve regulates gastrointestinal action and vice versa, as is well known. The vagus nerve controls stomach emptying and digestive enzyme release. The digestive system and the brain are related. The vagus nerve then transports neurotransmitters from the gut to the brain, where they communicate information regarding, among other things, the body's perception of pain, the recall of previous events, and the individual's emotional state. The vagus nerve may detect inflammation and nutrient availability in the digestive tract.
The precise relationship between low vagal tone and poor digestive health remains debatable. Uncertainty remains as to whether or not any of these options are valid. Both of these assertions are likely accurate. The vagus nerve, which may become less functioning due to poor gut health, can be the source of problems with motility or mood (inflammation due to poor food, infection, etc.). Due to the instability of the parasympathetic nervous system and vagus nerve, chronic stress has been related to digestive difficulties in specific individuals.
Vagal tone and parasympathetic nervous system regulation may also be aided by a variety of lifestyle factors beyond just nutrition, including,
⦁ Yoga
⦁ Walking
⦁ Singing
⦁ Laughter
⦁ Relaxation Methods Like Meditation and Deep Breathing
Although there is no diet explicitly designed for the vagus nerve, many diets beneficial to the gut and your overall health and well-being should be considered helpful for the vagus nerve. The most essential thing is to ensure that you eat a wide variety of nutritious meals that give a good amount of micronutrients, antioxidants, healthy fats, and other beneficial substances.
There are also many additional supportive tactics, such as deep breathing, yoga, and even laughter, which can help to strengthen the vagus nerve and help your body operate from a position of rest and digestion.
References:
⦁ Arneth B. M. (2018). Gut-brain axis biochemical signaling from the gastrointestinal tract to the central nervous system: gut dysbiosis and altered brain function. The postgraduate medical journal, 94(1114), 446–452. https://doi.org/10.1136/postgradmedj-2017-135424
⦁ Bonaz, B., Sinniger, V., & Pellissier, S. (2021). Therapeutic Potential of Vagus Nerve Stimulation for Inflammatory Bowel Diseases. Frontiers in neuroscience, 15, 650971. https://doi.org/10.3389/fnins.2021.650971
⦁ Jacobson, A., Yang, D., Vella, M., & Chiu, I. M. (2021). The intestinal neuro-immune axis: crosstalk between neurons, immune cells, and microbes. Mucosal immunology, 14(3), 555–565. https://doi.org/10.1038/s41385-020-00368-1
⦁ Kenny, B. J., & Bordoni, B. (2021). Neuroanatomy, Cranial Nerve 10 (Vagus Nerve). In StatPearls. StatPearls Publishing.
⦁ Lin, I. M., Tai, L. Y., & Fan, S. Y. (2014). Breathing at a rate of 5.5 breaths per minute with an equal inhalation-to-exhalation ratio increases heart rate variability. International journal of psychophysiology: official journal of the International Organization of Psychophysiology, 91(3), 206–211. https://doi.org/10.1016/j.ijpsycho.2013.12.006
⦁ Mandalaneni, K., & Rayi, A. (2022). Vagus Nerve Stimulator. In StatPearls. StatPearls Publishing.
⦁ Office of Dietary Supplements - Choline. (2013). Nih.gov. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/#h3
⦁ McNeely, J. D., Windham, B. G., & Anderson, D. E. (2008). Dietary sodium effects heart rate variability in salt sensitivity of blood pressure. Psychophysiology, 45(3), 405–411. https://doi.org/10.1111/j.1469-8986.2007.00629.x
⦁ Tindle, J., & Tadi, P. (2021). Neuroanatomy, Parasympathetic Nervous System. In StatPearls. StatPearls Publishing.
⦁ Tran, N., Zhebrak, M., Yacoub, C., Pelletier, J., & Hawley, D. (2019). The gut-brain relationship: Investigating the effect of multispecies probiotics on anxiety in a randomized placebo-controlled trial of healthy young adults. Journal of affective disorders, 252, 271–277. https://doi.org/10.1016/j.jad.2019.04.043
⦁ Yuen, A. W., & Sander, J. W. (2017). Can natural ways stimulate the vagus nerve and improve seizure control? Epilepsy & behavior: E&B, 67, 105–110. https://doi.org/10.1016/j.yebeh.2016.10.039
