By Edna de Oca
Dear Edna:
I’ve been hearing a lot about the vagus nerve lately. How important is it, and what suggestions can you give us to keep it healthy? Monica N.
Dear Monica:
The vagus nerve is one of 12 cranial nerves, which are cranial pairs that originate at the base of the brain and connect the brain to different parts of the head, neck, and trunk. They are called cranial nerves because they have lateral outlets on both sides of the skull. The vagus nerve is the longest of these cranial nerves, extending from the brain through the head, chest, and abdomen and innervating not only the skull but also the larynx, pharynx, neck, heart, esophagus, large intestine, small intestine, etc.
As a result, the vagus nerve impacts cardiovascular, respiratory, and digestive health, and studies have shown that it influences pain, emotions, and inflammation. It could be considered the cranial nerve that connects the mind and body and one of the most important cranial nerves when it comes to regulating and maintaining a healthy body.
In my practice I have found that people with impaired digestion invariably have bilateral sternocleidomastoid muscle swelling in the midline of the neck, which feels like big balls of knotted nerves on both sides of the neck, and which can cause considerable localized pain and tension. I have also found that people with throat problems, allergies, and chronic stress invariably have a vagus nerve problem.
If you want to maintain the health of the vagus nerve, it is important to stimulate it. There are several simple and easy things you can do to improve its function.
- Gargle with coconut oil or sesame oil. In addition to maintaining optimal oral hygiene, you will be exercising the larynx and pharynx area and strengthening your vocal cords, thus relaxing and strengthening the vagus nerve.
- Do breathing exercises favoring long exhalations. For example, inhale for five counts and exhale for 10. This will relax your mind and body. Studies show that prolonged exhalations can help you avoid depressive or anxious states and offer a fast and efficient way to control stress and manage the health of your vagus nerve.
- A digestive system without inflammation is one of the most efficient strategies to maintain a robust and healthy vagus nerve. To control inflammation, I take a mixture of three herbs in infusion: fennel, coriander seeds, and cumin. A liter a day, sipped from breakfast to dinner, keeps my stomach inflammation-free and the rest of my body in order.
- Healthy digestion. What worked for me was to stop eating legumes and grains. This has been one of the most efficient and difficult tasks to accomplish; giving up tortilla chips and corn tortillas was—and continues to be—very difficult but having an inflammation-free stomach is worth the effort.
I wish for you a strong and healthy vagus nerve.
