One of the many questions I receive is how someone can work on their vagus nerve tone in their daily life. And while all the somatic, nervous system exercises, vagal stimulation exercises, and whatever else you discover online have their place, you might feel like you’re banging your head against a brick wall in terms of progress if your gut isn’t right. Ie you feel good immediately after doing your fave nervous system regulating exercise, but the moment you step out of that space and into real life, you feel like things unravel pretty quickly.

While there are many things to look at in terms of nervous system regulation, one of the biggest things I see from a metabolic and inflammatory point of view is what is happening in your gut.. aka your second brain. And this entirely why I have Michele on my team, supporting all your gut health needs (online too - you don’t need to be in Perth to see her!).

Gut-brain connection

In the world of holistic health, the gut-brain connection is a topic that continues to gain attention and recognition for its profound impact on overall wellbeing. One critical aspect of this connection is the link between the gut and the vagus nerve. Understanding how these two are intricately connected and how gut health influences the vagus nerve and nervous system regulation is crucial for achieving optimal health. In this blog post, we'll explore this fascinating relationship, delve into the role of stress, cortisol, diet, and supplementation in maintaining a healthy gut, and discuss why it's essential for vagus nerve health and nervous system balance.

The Gut-Vagus Nerve Connection

The vagus nerve, known as the "wandering nerve," is the longest cranial nerve in the body and plays a significant role in regulating various automatic bodily functions. It connects the brain to many organs, including the heart, lungs, and digestive system. One of the most vital connections is between the gut and the vagus nerve, creating a direct pathway for communication.

The gut is often referred to as the "second brain" due to its extensive network of neurons and its ability to influence mood and overall wellbeing. This gut-brain axis is a bi-directional communication system that allows the gut to send signals to the brain and vice versa. When the gut is healthy, it positively impacts the vagus nerve's functioning, leading to improved nervous system regulation.

And while it can be difficult to discern - but the bidirectional pathway means that low vagal tone can impact the gut, but also that gut inflammation or microbial imbalances can impact the vagus nerve! What came first, chicken or the egg?

Stress and Cortisol

Stress is a significant factor in the health of the gut and the vagus nerve. When we experience chronic stress, the body produces excess cortisol, a hormone that can wreak havoc on gut health. High cortisol levels can lead to inflammation in the gut, disrupting the balance of beneficial and harmful bacteria.

And the vagus nerve? Well it hates nothing more than it hates inflammation! An imbalanced gut can reduce the vagus nerve's tone, which is essential for the efficient transmission of signals between the gut and the brain. Lower vagal tone has been associated with various health issues, including anxiety, depression, and impaired digestion.

Think for a moment about how some people have digestive issues when they’re under stress.. this could be a sign that the gut is being impacted by the vagus nerve’s response, or actually, the nervous system’s stress response (the vagus nerve mostly turns off during stressful episodes).

But then think on the other hand about someone who has done ALL of the gut cleanses, elimination diets, and probably more.. and still is having gut issues, or nervous system regulation issues (maybe both?). Chances are the vagus nerve, or chronic stress response in the nervous system [aka dysregulation] has impacted the gut immune system, the microbiome, and how you can tolerate foods/bugs/”life”.

Diet and Gut Health

Diet plays a pivotal role in nurturing a healthy gut and, consequently, a well-functioning vagus nerve. A diet rich in whole, unprocessed foods, including fruits, vegetables, and fiber, provides the necessary nutrients for a diverse and thriving gut microbiome. A diverse gut microbiome supports the production of short-chain fatty acids, which have been linked to improved vagus nerve function.

Probiotics, found in fermented foods like yogurt, kefir, and sauerkraut, can also contribute to gut health by introducing beneficial bacteria. These probiotics help maintain the balance of gut flora, promoting the health of the vagus nerve and the entire nervous system.

Inflammatory foods, or eating foods you’re intolerant too, can be troublesome for the vagus nerve. But because of that bi-directional communication? It could be that low vagal tone is driving some of your issues too. However, as a good starting point, eating a clean diet that is low in processed foods will support both your nervous system health and your gut health.

Supplementation

While a nutrient-rich diet is crucial, supplementation can be beneficial for supporting gut health and vagus nerve function. Prebiotics, which are found in foods like garlic, onions, and bananas, serve as food for the beneficial bacteria in the gut, promoting their growth and diversity.

Omega-3 fatty acids, commonly found in fish or algae oil supplements, have been associated with improved gut health and may positively impact vagus nerve function. These essential fatty acids possess anti-inflammatory properties, which can help reduce gut inflammation and support a balanced gut-brain connection.

The gut and the vagus nerve are intimately connected, and a healthy gut is crucial for optimal vagus nerve function and nervous system regulation. Stress, cortisol, diet, and supplementation all play significant roles in this intricate relationship. By managing stress, maintaining a balanced diet, and considering supplementation when necessary, you can support a thriving gut, a happy vagus nerve, and overall well-being. Embracing a holistic approach to health that encompasses the gut-brain connection is a vital step on your journey to a healthier and happier you.

Are you wanting to support your gut health in more detail? Our resident naturopath Michele works with the gut and it’s connection to the vagus nerve completely online. Learn more about Michele and book in with her here.