Lost in Translation - Gut-Brain Axis Malfunction Part 3
There are many ways in which we can stimulate the vagus nerve to assist with stress, mood, inflammation and more. I often recommend dietary changes, herbs, and lifestyle practices to improve vagus nerve signalling so that you (and your body!) can remember what it feels like to be relaxed. Stop simply surviving, come and learn to flourish with me!
Read on to find out some of my favourite lifestyle, diet and herbal recommendations...
Lifestyle Recommendations
Cold Water - it has been found that when you frequently expose yourself to cold conditions, the practice acts as a training scenario for your vagal nerve. When done on a regular basis it trains the body to lower the sympathetic response and increase the ability to enter into parasympathetic response. A great way to do cold exposure every day is to end your showers with a VERY cold blast of water, or a great end to a busy work day is to dunk your face into a bowl of cold water. If you are lucky and live near water, a dip at the end of a work day will do the trick right quick! Try it, you will be surprised by how quickly it becomes relaxing!
Deep, Belly Breaths - So cold water isn’t ideal for mid-day, but you can add on another technique like belly breathing. A simple way to start is to take deep extended breaths through your nose, ensuring to expand your belly with each breath (count slowly to 6 or 7), and then breathe out slowly through your mouth (count out for 5). This type of breath work is commonly used in yogic practices, so if you need a how-to video head over to a yoga video for a more thorough explanation. I love this quick and easy technique especially if I am out in public and have a stressful event, like a presentation to go to!
Dietary Recommendations
Omega 3’s - Omega 3 Fatty acids are needed for good mental health. These fats are key for proper neuronal transmission, meaning they are REQUIRED for good communication between the brain and gut. It has been found that Omega 3’s reduce heart rate, increase heart rate variability, reduce inflammation, and mediate mood. Omega 3’s act to improve vagal tone and the proof is in the pudding, just compare the actions of Omega 3’s with the functions of the GBA! I recommend incorporating seaweeds, nuts, seeds, and locally caught fish to increase your intake of Omega 3’s.
Fermented Foods - One of the biggest contributors of the gut-brain axis is the microbiome! We will talk more about this in a later blog, but for now the important part is to think about your microbiome frequently - not just when you are prescribed antibiotics! Try to choose food that encourages a diverse microbiome, and incorporate at least one ounce of fermented foods in a day. We recommend switching up your ferments too so you get the most variety in microbes that you consume. Some of our favourite ferments are: sauerkraut, kimchi, soy sauce, miso, pickles, beets, kefir, ginger bug and kvass. There are so many great companies putting out authentic, and delicious ferments now! Don't hesitate to try making your own, the best ferments I have had were always homemade.
Herbal Recommendations
Adaptogens - Adaptogens are a category of herbs that all act to build resilience to stress and restore the body into a calm state. Any adaptogen will work to improve the host’s response to stress, but many of them have other sideline health benefits. My top adaptogens for restoring gut brain balance are Reishi, Ashwagandha, Astragalus, Holy Basil, and Lions Mane. However, working with a herbalist will help to sort out which adaptogen will be best suited for your current picture!
Jasmine - Jasmine is a beautiful flower with a delicate scent. One of the quickest ways to initiate the parasympathetic nervous response is through one of our most ancient sensory organs - our nose! Think about a smell that has a familiar connotation for you, when you smell that scent you are immediately brought back to that memory. Jasmine, is a deeply relaxing scent and the flower itself is used as a sedative. Try drinking a Jasmine green tea or adding a bit of the essential oil to a body oil and apply throughout the day, breathe in deeply with application for best results.
*To Note: Jasmine at low and high dilution was found to activate the parasympathetic nervous response in individuals who enjoyed the scent, however in those that did not enjoy the scent it was only effective in low levels and when in a higher dilution actually sent them into sympathetic response. Therefore, choose scents that are relaxing to you - listen to your body, it knows best!
Book with me to find out more!
References
Appleton J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative medicine (Encinitas, Calif.), 17(4), 28–32.
Bowen, R. The Enteric Nervous System. Vivo Pathophysiology (Colorado State University), http://www.vivo.colostate.edu/hbooks/pathphys/digestion/basics/gi_nervous.htmlÂ
Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044
Fallis, J. (2023, November 22). 24 Proven Strategies to Boost Your Heart Rate Variability (HRV). Optimal Living Dynamics, https://www.optimallivingdynamics.com/blog/?author=55832ca0e4b0fe87a727e7ed.
Inoue N, Kuroda K, Sugimoto A, Kakuda T, Fushiki T. Autonomic nervous responses according to preference for the odor of jasmine tea. Biosci Biotechnol Biochem. 2003 Jun;67(6):1206-14. doi: 10.1271/bbb.67.1206. PMID: 12843644.
Kress, H. (2023). Lobelia. Henriette’s Herbal, https://www.henriettes-herb.com/eclectic/felter/lobelia.html
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