On the Lesser Known Vagus Nerve
The
vagus nerve, located as the tenth of the twelve cranial nerves, is a major part
of the parasympathetic nervous system (Parasympathetic nervous system controls
the involuntary functions of the body such as digestion, immune system and
heartbeat). Vagus nerve is also the longest nerve in the body. This nerve has a
big role to play in maintaining optimum mental health as it manages the gut
function. The stomach is considered the second brain in the body, referring to
the connection between the gut and the brain. ‘Vagal tone’ is a measurement
which indicates the biological activities of the nerve.
If
we can increase the vagal tone, the parasympathetic nervous system will
function well, regulating digestion, heart function and breathing mechanism. A
better vagal tone also means the body can relax quickly in the face of mental
stress. In other words, physical health is directly connected to vagal tone.
Excessive mental stress and sleeplessness may adversely affect the vagus nerve.
The modern man's lifestyle is replete with incidents leading to uncontrollable
stress and sleeplessness. It is in this context that we must analyze the
functioning of the vagus nerve and how we can bring it to optimal working
condition.
Listed
below are a few methods proven scientifically to be effective in improving the
vagal tone.
- Exercise: Exercise is proven to be highly effective in keeping a person
physically and mentally fit. Regular exercise can even reverse cognitive
decline related to old age or other reasons. Studies show that it can also
help in keeping the vagal tone at a level of high performance. Walking,
sprinting, weight lifting, using a gym under the right instructor and all
can have a bigger impact on our overall health. One must adopt the most
suitable mode of exercise to which s/he can stick to. Walking for half to
one hour a day is an ideal way to move the body on a daily basis.
- Meditation: A number of studies bear evidence to the impact of meditation on
the quality of life. It is shown to improve one's self concept, state of
relaxation, positive affirmations in the mind and the vagal tone. There
are different ways to meditate; methods suitable for hyperactive minds as
well as for those set on a slower path. One must identify the most
suitable mode and keep practicing.
- Right Food: The choice of healthy food is the best thing we can do for our
body. Food items rich in Omega-3 fatty acids and probiotics are proven to
do good for both the gut and the brain. Omega-3 can reverse cognitive
decline and improve the vagal tone. Probiotic foods can help reduce stress
and increase the functioning of the vagus nerve.
- Socializing: Socializing is known to have a positive impact on the mental set up of individuals. Having a great time with friends and family is a great enhancer. Studies reveal that the vagus nerve plays a major role here.
Other ways of
improving vagal tone include breathing exercises, massage, yoga, exposure to
cold, music and more. Knowing the body and how to take care of it can lead to a
better and rewarding life. The vagus nerve and its working is just one among
the numerous mysteries inside the human physique.
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