Did you know your body has a ‘superhighway’ that controls everything from mood to digestion? The human body operates on a complex network that depends on an integrated form of communication to function effectively as a whole. This means that every system, organ, and process relies on smooth coordination to maintain stability. At the center of this network is the vagus nerve, often called the body’s ‘superhighway.’ This nerve links the brain to crucial organs like the lungs, heart, and the digestive system.
Working tirelessly behind the scenes, the vagus nerve regulates various important functions in the body to maintain optimal health; when compromised, it can significantly affect mental, emotional, and physical well-being. The good news is that nutrition can help enhance the health of the vagus nerve.
In this guide, we will explore the importance of the vagus nerve, and its impact on mental and physical wellbeing, and uncover specific foods to consume to maintain its functions.
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What is the vagus nerve?
The vagus nerve is one of the longest and most important among the 12 sets of cranial nerves in the body. The name ‘vagus,’ which is derived from the Latin word translating to ‘wandering,’ describes this extensive nerve that extends from the brainstem through the neck, into the chest, and into the abdomen, connecting to vital organs including the lungs, heart, and digestive system.
As a part of the central nervous system and the tenth cranial nerve, the vagus nerve is a key player in the parasympathetic nervous system, the system that allows the body to rest, recharge, and relax. The vagus nerve acts as a control center for many bodily functions like breathing, heart regulation, and immune and inflammatory response.
What is the connection between the gut and the vagus nerve?
The link between the vagus nerve and the gut is what is commonly known as the ‘gut-brain axis.’ This is a bi-directional communication that connects the gut to the brain, with the vagus nerve serving as the pathway for conveying information. Through this connection by the vagus nerve, the brain and gut have an influence on each other’s functions including digestion, mood, and immune responses. Given the connection between the gut, brain, and the vagus nerve, it is safe to say that a gut-friendly diet will benefit the functions of the vagus nerve. To learn more about the gut-brain connection and foods that enhance this connection, read on.
Why is it important to support the health of the vagus nerve?
Maintaining the activity of the vagus nerve, which is commonly referred to as ‘vagal tone,’ is important to boost a balance of body functions. When the vagus is stabilized and functioning well, it helps to decrease the risk of inflammation, helps you stay calm, and boosts digestion. On the other hand, when there is poor vagal tone, it can elevate the risk of diverse issues including depression, anxiety, heart issues, and digestive disorders.
While you have probably heard about strategies like meditation and breathing to stimulate the vagus nerve, these methods do not efficiently provide long-term benefits like nutrition. A nutritional regimen loaded with foods that are beneficial for the vagus nerve can aid gut microbiome nourishment, decrease oxidative stress, and boost the production of neurotransmitters like serotonin, which is important for vagal communication. From fermented foods to foods loaded with omega-3 fatty acids, there are diverse foods that can be consumed to enhance the functions of the vagal nerve.
Top 7 foods that support your body's superhighway
1. Blueberries
Packed with numerous benefits, blueberries are a superfood for boosting healthy vagal tone. They are rich in antioxidants such as anthocyanins that help to protect the vagus nerve and other components of the nervous system from oxidative stress that can hinder effective functioning. By decreasing oxidative damage, anthocyanins can help promote a healthy vagus nerve.
Another powerful nutrient that blueberries contain is vitamin C, which plays a crucial role in boosting immunity and decreasing inflammation. They also contain polyphenols, which can help regulate gut microbiota. A healthy gut microbiota is beneficial for the vagus nerve as it plays a vital role in gut-brain communication.
2. Bone broth
A comforting remedy that is both nourishing and flavor-filled, bone broth is necessary in any diet aimed at supporting a healthy vagal tone. It is made by simmering animal connective tissues and bones and is packed with numerous nutrients that are beneficial for the vagus nerve and for maintaining optimal health. Bone broth is high in collagen, which breaks down into gelatin during the cooking process. Gelatin can help prevent leaky gut syndrome by strengthening the intestinal lining. A healthy gut lining decreases the stress on the vagus nerve, allowing it to focus on its functions.
Bone broth also contains glycine, which can help calm the nervous system and support the vagus nerve’s role in decreasing stress and supporting relaxation. Bone broth also contains proline, an amino acid that can aid tissue repair and enhance the overall function of the nervous system.
3. Chia seeds
Chia seeds, both versatile and a nutritional Powerhouse, contain diverse nutrients that can boost overall nervous health. Chia seeds contain omega-3 fatty acids particularly alpha-linolenic acid (ALA), which is important for maintaining the integrity and function of nerve cells, including the vagus nerve. They can also decrease inflammation, which is vital for boosting the performance of the vagus nerve.
In addition, chia seeds are a great source of plant-based protein, which provides the essential amino acids needed for the production of neurotransmitters. This can support the function of the vagus nerve in transmitting signals that boost digestion, regulate mood, and heart rate.
4. Sauerkraut
Sauerkraut is a tangy fermented cabbage dish and is another food to consume for a healthy vagus nerve. One major advantage of sauerkraut is that it is loaded with probiotics due to its fermentation process. Since the vagus nerve is the pathway for communication between the gut and the brain, eating foods that are beneficial for the gut like sauerkraut can improve the vagal tone.
Moreover, the probiotics in sauerkraut can boost the production of neurotransmitters like gamma-aminobutyric acid (GABA) and serotonin, which are responsible for mood regulation. This can help enhance the vagus nerve function by promoting emotional stability and relaxation.
5. Green tea
Popular for its calming effects, green tea has a rich antioxidant profile that is beneficial for your vagus nerve. Green tea contains L-theanine, an amino acid unique to tea, which has calming effects that can promote decreased stress and boost relaxation. L-theanine can support vagal tone by stimulating the parasympathetic nervous system, aiding the body’s stress response.
Green tea also contains catechins such as epigallocatechin gallate (EGCG), a strong antioxidant that can help decrease the risk of inflammation and oxidative stress. This can help enhance the communication along the gut-brain axis. Additionally, green tea is loaded with several plant compounds like polyphenols, which can support a healthy gut microbiome. A thriving gut can help boost the functions of the vagus nerve, such as improving mood regulation and digestion.
6. Almonds
Almonds are a superfood due to the various nutrients that they contain. They contain magnesium, a vital mineral that enhances the health of the nervous system. Magnesium plays a major role in aiding the activation of the parasympathetic nervous system, which is regulated by the vagus nerve. Magnesium also helps to promote relaxation by decreasing the activity of stress hormones like cortisol.
Moreover, the magnesium composition in almonds helps boost vagal tone, aiding the ability of the vagal nerve to maintain calm and balance within the body. Almonds are also loaded with diverse antioxidants such as vitamin E that can protect the nerve cells from inflammation. Chronic inflammation can disrupt the functions of the vagus nerve, but consuming antioxidant-rich foods like almonds can decrease this risk.
7. Spinach
Spinach is an excellent source of nutrients like magnesium, a mineral that is crucial for promoting the relaxation of the nervous system and regulating stress hormones. The magnesium in spinach can help the vagus nerve manage stress and support relaxation. Moreover, spinach contains fiber and diverse antioxidants like beta-carotene, lutein, and vitamin C that can help enhance gut health and strengthen the vagus nerve communication between the brain and gut.
Furthermore, spinach contains B vitamins, which are important for the synthesis of neurotransmitters that the vagus nerve uses to regulate physical and emotional well-being. In addition, the antioxidants in spinach can help combat inflammation, thereby protecting the vagus nerve from decreased vagal activity.
Conclusion
The vagus nerve is important for optimal health and influences different functions in the body including digestion and mood regulation. By adopting a vagus nerve diet rich in diverse nutrients and antioxidants like beta-carotene, vitamin C, B vitamins, magnesium, polyphenols, and anthocyanins, you can boost your vagal tone and promote overall well-being. By prioritizing these foods, you can support your body’s superhighway, improve communication between the brain and body, and encourage health stability.
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