How To Stimulate Your Vagus Nerve To Reach & Maintain Your Weight Goal
When people refer to the mind/ body connection, they’re talking about the vagus nerve’s influence on physical and mental health and how they interconnect. The vagus nerve sends sensory information to the brain (info about sights, smells, tastes, and sounds), and controls certain motor functions throughout the body. There are actually two vagus nerves, but both are often talked about as one. The vagus nerve travels through the body from the brainstem to the heart, lungs, stomach, digestive tract, liver, kidneys, and spleen. It’s connected to the metabolic and digestive parts of the body and is important in processing sensory information.
The vagus nerve affects mood, is involved in making and storing memories, and is essential for social bonding and human connection. The vagus nerve has been linked to depression and anxiety. The Vagus nerve directly effects weight loss in that is responsible for triggering Leptin (the hormone that signals satiety) & Ghrelin (the hormone that cues hunger). The Vagus nerve can be damaged by alcohol and sugar intake.
There are many ways to stimulate your vagus nerve:
Cold exposure- It can activate your vagus nerve and lower your flight or fight response. Try taking cold showers or spending time in cold temperatures.
Breathing Exercises- Deep and slow breathing has been shown to stimulate the vagus nerve. Take a deep inhale, filling up your lungs with air as your belly expands, before slowly exhaling. Practice just 5 minutes in the morning to become a better “breather” throughout the day.
Yoga- Yoga stimulates the vagus nerve.
Singing, Chanting, Humming, Gargling- The vagus nerve works with the muscles at the back of your throat. Activating these muscles will stimulate the nerve.
Loving Kindness Meditation- Picture yourself laughing with and hugging loved ones. You can also picture them individually and send loving thoughts their way.
Laughter- Laughter stimulates the vagus nerve
Exercise- Moderate intensity exercise stimulates the vagus nerve even post activity.
Massage- Applying pressure to certain areas of our bodies has shown to stimulate vagus nerve activity.
Probiotics- They’ve been shown to stimulate the vagus nerve in both human and animal models
Omega 3 Fatty Acids- They have beneficial effects on the Vagus nerve and, consequently, the brain and heart.
Keeping the vagus nerve properly stimulated has many benefits related to reaching & maintaining your weight goal. If you’d like help eliminating sugar and/ or alcohol from your diet to keep your Vagus Nerve in peak condition as part of your overall weight loss strategy, schedule a mini coaching session and we’ll discuss it!