7 Ways to Boost Vagal Tone

7 Ways to Increase Vagal Tone 💃🕺

The vagus nerve helps regulate everything from heart rate to gut motility to inflammation to mood. When you increase your vagal tone, you send a signal of safety to all of your organs so they can function at their best.

Here are some science backed ways to tone the vagus nerve:

▪️ Deep Breathing

▪️ Meditation

▪️ Yoga

▪️ Massage

▪️ Exercise

▪️ Cold Water Plunge

▪️ Nutrition

All of these work because the vagus nerve communicates in both directions—both to and from the brain. These practices send signals to the brain that increase activity of the vagus nerve.

That means no more “fight or flight” and a lot more “rest and digest.”

Health doesn’t have to be hard.

References

Dai J, Lampert R, Wilson PW, Goldberg J, Ziegler TR, Vaccarino V. Mediterranean dietary pattern is associated with improved cardiac autonomic function among middle-aged men: a twin study. Circ Cardiovasc Qual Outcomes. 2010;3(4):366-373. [link]

Gerritsen RJS, Band GPH. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018;12:397. [link]

Lin LL, Chen YJ, Lin TY, Weng TC. Effects of Resistance Training Intensity on Heart Rate Variability at Rest and in Response to Orthostasis in Middle-Aged and Older Adults. Int J Environ Res Public Health. 2022;19(17):10579. [link]

What is Vagal Tone? And Why It Matters.

5 Ways Vagal Tone Affects Health ☝️

But first….what is vagal tone?

It’s the activity of the vagus nerve, which is the main nerve of the parasympathetic nervous system (rest and digest) and counterbalances the sympathetic nervous system (fight or flight).

You can think of it as the key to letting stress roll off your back.

The vagus nerve wanders from the brain to all the organs, branching off with thousands of nerve fibers. What’s really cool is the vagus nerve communicates in both directions—both to and from the brain!

Here are just 5 ways vagal tone affects health:

1️⃣ Heart Health

The vagus nerve directly innervates the heart, influencing heart rate and blood pressure. Heart rate variability (HRV) is a direct measurement of vagal tone, with a higher HRV indicating better vagal tone.

2️⃣ Metabolic Health

The vagus nerve communicates from the brain to the gut, liver, pancreas and then back again. It helps to regulate hunger, insulin, blood sugar, lipids, and inflammation. Studies have even linked vagal tone with diabetes, metabolic syndrome, and obesity.

3️⃣ Mood

The vagus nerve is thought to affect mental health through mechanisms related to stress, the gut-brain axis, and inflammation. Vagal nerve stimulation has been researched in people struggling with depression.

4️⃣ Digestion

Gut hormones and neurotransmitters trigger nerve endings in the vagus nerve to send signals back to the brain. In turn, the vagus nerve regulates gut motility, secretions, and more. This is what we call the gut-brain axis!

5️⃣ Healthy Aging

Vagal tone may decrease with age, affecting everything from the heart to the gut to inflammation.

In functional medicine, we are all about looking deeper for the root cause and using the least invasive approaches for the most effective results. Vagal tone is not considered a “cause” of disease, but we are learning more and more about how it affects nearly every aspect of health. Plus, there are simple and free ways to improve vagal tone!

Like this post and follow for more on how to increase your vagal tone for better health.

References

Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018;9:44. [link]

Capilupi MJ, Kerath SM, Becker LB. Vagus Nerve Stimulation and the Cardiovascular System. Cold Spring Harb Perspect Med. 2020;10(2):a034173. Published 2020 Feb 3. [link]

Pavlov VA. The evolving obesity challenge: targeting the vagus nerve and the inflammatory reflex in the response. Pharmacol Ther. 2021;222:107794. [link]

New Report: Estrogen & Weight Gain

Estrogen & Weight Gain 👇

The fear of gaining weight is one of the main reasons women are often hesitant to take estrogen in any form—whether it’s for contraception or at menopause.

So is the fear valid?

A recent report (involving a complex literature search and a summary of 10 studies) found that NO!

Just the opposite, actually.

Estrogen taken as the pill or as hormone replacement at menopause INCREASED metabolism (resting energy expenditure)—suggesting it may actually protect against weight gain.

I’m not suggesting women should take estrogen to lose weight, but information is power.

The better we understand these mechanisms, the more informed choices we can make.

Reference

Weidlinger S, Winterberger K, Pape J, et al. Impact of estrogens on resting energy expenditure: A systematic review. Obes Rev. 2023;24(10):e13605. [link]

Got Acne? Top Nutrients Researched

📢 New Research Alert

Can nutritional supplements help people with acne?

Researchers asked that question in a review of 42 studies just published in JAMA Dermatology.

They found:

🔹 The highest quality studies showed potential benefits from vitamin D, green tea extract, and probiotics.

🔹 Other studies suggested benefits from vitamin B5, omega-3 fatty acids, and gamma linoleic acid.

🔹 Zinc was the most commonly studied nutrient, but it only showed benefit in half the studies. Higher doses were more helpful but were also associated with adverse effects.

This type of review is helpful because it allows us to take a birds-eye view of all of the research to date rather than just one individual study.

It’s limited by only looking at supplements rather than foods and dietary patterns, but it’s good evidence that nutrition can make a difference for skin health!

Like if you found this helpful ❤️

Reference

Shields A, Ly S, Wafae B, et al. Safety and Effectiveness of Oral Nutraceuticals for Treating Acne: A Systematic Review. JAMA Dermatol. Published online October 25, 2023. [link]

Nutrition for Brain Health

The Best Diet for Your Brain 🧠

If you’re heading into the new year thinking about healthier choices for your body and brain, consider this:

A new study spanning 12 years in people over the age of 65 in France found that those who followed a Mediterranean Diet had a lower risk of cognitive decline.

The unique thing about this study was that it didn’t just rely on the participants to report their eating habits.

Instead, the researchers measured markers in blood samples and in the gut microbiome that relate to the Mediterranean diet pattern—which means more accurate and reliable results!

The Mediterranean Diet emphasizes:

▪️ Fruits, vegetables, beans, & whole grains

▪️ Healthy fats from olive oil, nuts, & seeds

▪️ Protein from fish, poultry, beans, & eggs (only small amounts of red meat)

▪️ Some dairy products

▪️ Limited sugars

The Mediterranean Diet has not only been linked to a lower risk of cognitive decline but also better heart health and a lower risk of cancer.

📲Tag a friend in the comments who might want to hear this!

Reference

Tor-Roca A, Sánchez-Pla A, Korosi A, et al. A Mediterranean Diet-Based Metabolomic Score and Cognitive Decline in Older Adults: A Case-Control Analysis Nested within the Three-City Cohort Study [published online ahead of print, 2023 Oct 24]. Mol Nutr Food Res. 2023. [link]