The Brain in Your Gut

Balancing the Gut-Brain Connection

Have you ever had a thought that makes you “sick to your stomach?” Do certain situations make you feel nauseous? Have you ever experienced “butterflies in your stomach?” Faced with a tough decision or situation most people utilize their “gut-instinct.” These phrases have been around for a long time and there’s a reason why. It’s because we can actually feel our emotions in our gut thanks to a connection called the vagus nerve.
The vagus nerve is often referred to as the “information superhighway” connecting the brain stem to nearly every internal organ. The vagus nerve highway runs both directions. If your digestive tract is inflamed, it can send signals to the brain causing inflammation in your brain. Similarly, if a person is dealing with mood symptoms it can be the result of digestive issues.
When working with digestive or mental health concerns, it is important to acknowledge the power of the gut-brain connection. Multiple studies have shown that stress reduction techniques that address our mental and emotional state can lead to greater improvement of digestive symptoms when compared to only conventional digestive treatment.

The Vagus Nerve and Digestion

The vagus nerve controls messages to the gut as well as the heart, lungs and the brain. Signals between the gut and the brain can be affected by the bacteria, viruses and fungi that live in your gut, what we call the microbiome of the gut.

In digestion, the vagus nerve activates the nerves in your stomach to help your digestive muscles work. It regulates the secretion of stomach acid and triggers secretions from the pancreas to help break down food. It stimulates peristalsis and helps you feel hungry and full.  In addition, the vagus nerve activates something called the Migrating Motor Complex, which is crucial for moving your bowels in conditions like constipation, gas and bloating and a condition called SIBO (small intestinal bacteria overgrowth).

Finally, the vagus nerve also plays an important role in the absorption of nutrients that get utilized by the brain. Research shows that many people with Irritable Bowel Syndrome or Inflammatory Bowel Disease often have mental health conditions like anxiety and depression.

Vagus Nerve Treatments Show Benefit for Mental Health Conditions and Reduce Stress

The vagus nerve is the main nerve of the parasympathetic nervous system which helps us rest, digest and calm down. Research on vagus nerve stimulation shows improvement in people with epilepsy, diabetes, depression, PTSD (post traumatic stress disorder), and inflammatory autoimmune conditions like Crohn’s and rheumatoid arthritis. Researchers are currently recruiting the largest clinical trial to test vagus nerve stimulation as treatment for drug-resistant depression. In a pilot study at Emory University, researchers performed vagus nerve stimulation on 8 people and gave placebo treatment to 8 people all having PTSD. They found that the vagal stimulation reduced stress and decreased PTSD symptoms.

Vagal tone is a way to assess how well the vagus nerve is functioning. You can support your vagal tone by incorporating a few simple practices into your daily routines. By stimulating your vagus nerve you can send a message to your body that it’s time to rest and relax.

  • Gargle – Especially aggressively. Do this after brushing your teeth.
  • Hum and sing – Do this in the shower, in the car, or anytime! [1]
  • Practice Yoga Regularly – Yoga has been shown to improve mental health and reduce stress. [2]
  • Engage in deep and meditative breathing – Try the 4-7-8 Breathing Technique [3, 4].
  • Eat more fish (or supplement with fish oil) [5]
  • Exercise – Aerobic exercise like biking, running or HIIT. [6]
  • Homeopathic and Herbal Remedies – Talk to your naturopathic doctor about herbal and homeopathic medicines that can help stimulate the vagus nerve, calm the body and reduce stress. We have a variety of natural options!

You can also work with other health care professionals who use acupuncture or electrical stimulation techniques. We have some great referrals. Just ask if you’d like to learn more!