The Vagus Nerve (And How You Can Make Use Of It)

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The Vagus Nerve: The Brain-Gut Highway

The longest cranial nerve is the vagus nerve; it runs all the way from your brain to your colon. It’s very important, and (amongst other tasks) it largely regulates your parasympathetic nervous system, and autonomous functions like:

  • Breathing
  • Heart rate
  • Vasodilation & vasoconstriction
  • Blood pressure
  • Reflex actions (e.g. coughing, sneezing, swallowing, vomiting, hiccuping)

That’s great, but how does knowing about it help us?

Because of vagal maneuvers! This means taking an action to stimulate the vagus nerve, and prompt it to calm down various bodily functions that need calming down. This can take the form of:

  • Massage
  • Electrostimulation
  • Diaphragmatic breathing

Massage is perhaps the simplest; “vagus” means “wandering”, and the nerve is accessible in various places, including behind the ears. That’s the kind of thing that’ easier to show than tell, though, so we’ll include a video at the end.

Electrostimulation is the fanciest, and has been used to treat migraines and cluster headaches. Check out, for example:

Update on noninvasive neuromodulation for migraine treatment-Vagus nerve stimulation

Diaphragmatic breathing means breathing from the diaphragm—the big muscular tissue that sits under your lungs. You might know it as “abdominal breathing”, and refers to breathing “to the abdomen” rather than merely to the chest.

Even though your lungs are obviously in your chest not your abdomen, breathing with a focus on expanding the abdomen (rather than the chest) when breathing in, will result in much deeper breathing as the diaphragm allows the lungs to fill downwards as well as outwards.

Why this helps when it comes to the vagus nerve is simply that the vagus nerve passes by the diaphragm, such that diaphragmatic breathing will massage the vagus nerve deep inside your body.

More than just treating migraines

Vagus nerve stimulation has also been researched and found potentially helpful for managing:

All this is particularly important as we get older, because vagal response reduces with age, and vagus nerve stimulation, which improves vagal tone, makes it easier not just to manage the aforementioned maladies, but also simply to relax more easily and more deeply.

See: Influence of age and gender on autonomic regulation of heart

We promised a video for the massage, so here it is:

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  • Aging Minds: Normal vs Abnormal Cognitive Decline

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Having a “senior moment” and having dementia are things that are quite distinct from one another; while we may very reasonably intend to fight every part of it, it’s good to know what’s “normal” as well as what is starting to look like progress into something more severe:

    Know the differences

    Cognitive abilities naturally decline with age, often beginning around 30 (yes, really—the first changes are mostly metabolic though, so this is far from set in stone). Commonly-noticed changes include:

    • slower thinking
    • difficulty multitasking
    • reduced attention
    • weaker memory.

    Over time, these changes have what is believed to be a two-way association (as in, each causes/worsens the other) with changes in brain structure, especially reduced hippocampal and frontal lobe volume.

    • Gradual cognitive changes are normal with age, whereas dementia involves a pathological decline affecting memory, problem-solving, and behavior.
    • Mild Cognitive Impairment (MCI) involves noticeable cognitive decline without disrupting daily life, while dementia affects everyday tasks like cooking or driving.
    • Dementia causes significant impairments, including motor challenges like falls or tremors, and dementia-induced cognitive decline symptoms include forgetfulness, getting lost, personality changes, and planning difficulties, often worsening with stress or illness.

    To best avoid these, consider: regular exercise, a nutritious diet, good quality sleep, social interaction, and mentally stimulating activities.

    Also, often forgotten (in terms of its relevance at least): managing cardiovascular health is very important too. We’ve said it before, and we’ll say it again: what’s good for your heart is good for your brain (since the former feeds the latter with oxygen and nutrients, and also takes away detritus that will otherwise build up in the brain).

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Is It Dementia? Spot The Signs (Because None Of Us Are Immune) ← we go into more specific detail here

    Take care!

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  • Health Hacks from 20 Doctors

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    Doctor Mike’s Approach

    You may be used to Tuesday’s expert insights column, where we break down the work or research of a medical expert. Doctor Mike, the creator of the video below, has put us to shame, interviewing 20 experts and condensing it into one, sub 12-minute video.

    In short, Doctor Mike has interviewed medical professionals and asked them to share a unique piece of advice, specific to their field, that’s easy to incorporate into your daily routine. He calls them Health Hacks (hey, that sounds similar to our Life Hacks section).

    We aren’t going to list out all 20—you’ll have to watch the video for that—but here are a few of our favourites

    Toenail Fungus Treatment

    Dr. Dana Brems, a podiatrist, reveals that Vicks VapoRub has antifungal properties, and thus can be used on toenails affected by fungus.

    Water Intake Myth

    Dr. Rena Malik, a urologist, debunks the myth that everyone needs to drink eight glasses of water daily, advising people to drink when thirsty and monitor urine color for hydration.

    (You can see what we’ve written on this subject here, as well as here).

    Natural Lip Plumper

    Dr. Anthony Youn, a plastic surgeon, offers a simple recipe for plumping lips—add a drop or two of food-grade peppermint oil to your lip gloss.

    Toothbrushing Technique:

    Dr. Winters, an orthodontist, explains that brushing teeth at a 45-degree angle towards the gums is more effective than the common side-to-side method. See our thoughts on this here and here.

    Want more tips? Watch them all in the video below:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • With all this bird flu around, how safe are eggs, chicken or milk?

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    Enzo Palombo, Swinburne University of Technology

    Recent outbreaks of bird flu – in US dairy herds, poultry farms in Australia and elsewhere, and isolated cases in humans – have raised the issue of food safety.

    So can the virus transfer from infected farm animals to contaminate milk, meat or eggs? How likely is this?

    And what do we need to think about to minimise our risk when shopping for or preparing food?

    AS Foodstudio/Shutterstock

    How safe is milk?

    Bird flu (or avian influenza) is a bird disease caused by specific types of influenza virus. But the virus can also infect cows. In the US, for instance, to date more than 80 dairy herds in at least nine states have been infected with the H5N1 version of the virus.

    Investigations are under way to confirm how this happened. But we do know infected birds can shed the virus in their saliva, nasal secretions and faeces. So bird flu can potentially contaminate animal-derived food products during processing and manufacturing.

    Indeed, fragments of bird flu genetic material (RNA) were found in cow’s milk from the dairy herds associated with infected US farmers.

    However, the spread of bird flu among cattle, and possibly to humans, is likely to have been caused through contact with contaminated milking equipment, not the milk itself.

    The test used to detect the virus in milk – which uses similar PCR technology to lab-based COVID tests – is also highly sensitive. This means it can detect very low levels of the bird flu RNA. But the test does not distinguish between live or inactivated virus, just that the RNA is present. So from this test alone, we cannot tell if the virus found in milk is infectious (and capable of infecting humans).

    Rows of milk bottles in supermarket fridge
    It’s best to stick with pasteurised milk. Amnixia/Shutterstock

    Does that mean milk is safe to drink and won’t transmit bird flu? Yes and no.

    In Australia, where bird flu has not been reported in dairy cattle, the answer is yes. It is safe to drink milk and milk products made from Australian milk.

    In the US, the answer depends on whether the milk is pasteurised. We know pasteurisation is a common and reliable method of destroying concerning microbes, including influenza virus. Like most viruses, influenza virus (including bird flu virus) is inactivated by heat.

    Although there is little direct research on whether pasteurisation inactivates H5N1 in milk, we can extrapolate from what we know about heat inactivation of H5N1 in chicken and eggs.

    So we can be confident there is no risk of bird flu transmission via pasteurised milk or milk products.

    However, it’s another matter for unpasteurised or “raw” US milk or milk products. A recent study showed mice fed raw milk contaminated with bird flu developed signs of illness. So to be on the safe side, it would be advisable to avoid raw milk products.

    How about chicken?

    Bird flu has caused sporadic outbreaks in wild birds and domestic poultry worldwide, including in Australia. In recent weeks, there have been three reported outbreaks in Victorian poultry farms (two with H7N3 bird flu, one with H7N9). There has been one reported outbreak in Western Australia (H9N2).

    The strains of bird flu identified in the Victorian and Western Australia outbreaks can cause human infection, although these are rare and typically result from close contact with infected live birds or contaminated environments.

    Therefore, the chance of bird flu transmission in chicken meat is remote.

    Nonetheless, it is timely to remind people to handle chicken meat with caution as many dangerous pathogens, such as Salmonella and Campylobacter, can be found on chicken carcasses.

    Always handle chicken meat carefully when shopping, transporting it home and storing it in the kitchen. For instance, make sure no meat juices cross-contaminate other items, consider using a cool bag when transporting meat, and refrigerate or freeze the meat within two hours.

    Avoid washing your chicken before cooking to prevent the spread of disease-causing microbes around the kitchen.

    Finally, cook chicken thoroughly as viruses (including bird flu) cannot survive cooking temperatures.

    Are eggs safe?

    The recent Australian outbreaks have occurred in egg-laying or mixed poultry flocks, so concerns have been raised about bird flu transmission via contaminated chicken eggs.

    Can flu viruses contaminate chicken eggs and potentially spread bird flu? It appears so. A report from 2007 said it was feasible for influenza viruses to enter through the eggshell. This is because influenza virus particles are smaller (100 nanometres) than the pores in eggshells (at least 200 nm).

    So viruses could enter eggs and be protected from cleaning procedures designed to remove microbes from the egg surface.

    Therefore, like the advice about milk and meat, cooking eggs is best.

    The US Food and Drug Administration recommends cooking poultry, eggs and other animal products to the proper temperature and preventing cross-contamination between raw and cooked food.

    In a nutshell

    If you consume pasteurised milk products and thoroughly cook your chicken and eggs, there is nothing to worry about as bird flu is inactivated by heat.

    The real fear is that the virus will evolve into highly pathogenic versions that can be transmitted from human to human.

    That scenario is much more frightening than any potential spread though food.

    Enzo Palombo, Professor of Microbiology, Swinburne University of Technology

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Butternut Squash vs Pumpkin – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing butternut squash to pumpkin, we picked the butternut squash.

    Why?

    Both are great! But the butternut squash manages a moderate win in most categories.

    In terms of macros, butternut squash has more of everything except water. Most notably, it has more protein and more fiber. Yes, more carbs too, but the fiber content means that it also has the lower glycemic index, by quite a bit.

    When it comes to vitamins, pumpkin does have a little more of vitamin B1 and a lot more of vitamin E, while butternut squash has more of vitamins B3, B5, B9, C, K, and choline. They’re about equal in the other vitamins they both contain. A fair win for butternut squash.

    In the category of minerals, butternut squash has more calcium, magnesium, manganese, and selenium, while pumpkin has more copper, iron, and phosphorus. They’re about equal in potassium and zinc. A marginal win for butternut squash.

    Adding up the strong win, the fair win, and the marginal win, makes for an easy overall win for butternut squash!

    Want to learn more?

    You might like to read:

    Superfood-Stuffed Squash Recipe

    Take care!

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  • How Stress Affects Your Body

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Sharon Bergquist gives us a tour:

    Stress, from the inside out

    Stress is a natural physical and emotional response to challenges or being overwhelmed. It can be beneficial in short-term situations (e.g. escape from a tiger) but is harmful when prolonged or frequent (e.g. escape the rat-race).

    Immediate physiological response: cortisol, adrenaline (epinephrine), and norepinephrine are released by the adrenal glands.

    The effects this has (non-exhaustive list; we’re just citing what’s in the video here):

    • Cortisol impairs blood vessel function, promoting atherosclerosis.
    • Adrenaline increases heart rate and blood pressure, leading to hypertension.
    • Stress disrupts the brain-gut connection, causing:
      • Digestive issues like irritable bowel syndrome and heartburn.
      • Changes in gut bacteria composition, potentially affecting overall health.
    • Cortisol increases appetite and cravings for energy-dense “comfort foods”.
      • This in turn promotes visceral fat storage, which raises the risk of heart disease and insulin resistance.
    • Immune-specific effects:
      • Stress hormones initially aid in healing and immune defense.
      • Chronic stress weakens immune function (by over-working it constantly), increasing susceptibility to infections and slowing recovery.
    • Other systemic effects:
      • Chronic stress shortens telomeres, which protect chromosomes. Shortened telomeres accelerate cellular aging.
      • Chronic stress can also cause acne, hair loss, sexual dysfunction, headaches, muscle tension, fatigue, irritability, and difficulty concentrating.

    So, how to manage this? The video says that viewing stressful situations as controllable challenges, rather than insurmountable threats, leads to better short-term performance and long-term health.

    Which would be wonderful, except that usually things are stressful precisely because they are not entirely within the field of our control, and the usual advice is to tend to what we can control, and accept what we can’t.

    However… That paradigm still leaves out the very big set of “this might be somewhat within our control or it might not; we really don’t know yet; we can probably impact it but what if we don’t do enough, or take the wrong approach and do the wrong thing? And also we have 17 competing stressors, which ones should we prioritize tending to first, and…” and so on.

    To that end, we suggest checking out the “Want to learn more?” link we drop below the video today, as it is about managing stress realistically, in a world that, if we’re honest about it, can sometimes be frankly unmanageable.

    Meanwhile, enjoy:

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    Want to learn more?

    You might also like to read:

    Heart Health vs Systemic Stress ← this is good in and of itself, and also links to other stress-related resources of ours

    Take care!

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  • Aspirin, CVD Risk, & Potential Counter-Risks

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Aspirin Pros & Cons

    In Tuesday’s newsletter, we asked your health-related opinion of aspirin, and got the above-depicted, below-described set of responses:

    • About 42% said “Most people can benefit from low-dose daily use to lower CVD risk”
    • About 31% said “It’s safe for occasional use as a mild analgesic, but that’s all”
    • About 28% said “We should avoid aspirin; it can cause liver and/or kidney damage”

    So, what does the science say?

    Most people can benefit from low-dose daily aspirin use to lower the risk of cardiovascular disease: True or False?

    True or False depending on what we mean by “benefit from”. You see, it works by inhibiting platelet function, which means it simultaneously:

    • decreases the risk of atherothrombosis
    • increases the risk of bleeding, especially in the gastrointestinal tract

    When it comes to balancing these things and deciding whether the benefit merits the risk, you might be asking yourself: “which am I most likely to die from?” and the answer is: neither

    While aspirin is associated with a significant improvement in cardiovascular disease outcomes in total, it is not significantly associated with reductions in cardiovascular disease mortality or all-cause mortality.

    In other words: speaking in statistical generalizations of course, it may improve your recovery from minor cardiac events but is unlikely to help against fatal ones

    The current prevailing professional (amongst cardiologists) consensus is that it may be recommended for secondary prevention of ASCVD (i.e. if you have a history of CVD), but not for primary prevention (i.e. if you have no history of CVD). Note: this means personal history, not family history.

    In the words of the Journal of the American College of Cardiology:

    ❝Low-dose aspirin (75-100 mg orally daily) might be considered for the primary prevention of ASCVD among select adults 40 to 70 years of age who are at higher ASCVD risk but not at increased bleeding risk (S4.6-1–S4.6-8).

    Low-dose aspirin (75-100 mg orally daily) should not be administered on a routine basis for the primary prevention of ASCVD among adults >70 years of age (S4.6-9).

    Low-dose aspirin (75-100 mg orally daily) should not be administered for the primary prevention of ASCVD among adults of any age who are at increased risk of bleeding (S4.6-10).❞

    ~ Dr. Donna Arnett et al. (those section references are where you can find this information in the document)

    Read in full: Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology

    Or if you’d prefer a more pop-science presentation:

    Many older adults still use aspirin for CVD prevention, contrary to clinical guidance

    Aspirin can cause liver and/or kidney damage: True or False?

    True, but that doesn’t mean we must necessarily abstain, so much as exercise caution.

    Aspirin is (at recommended doses) not usually hepatotoxic (toxic to the liver), but there is a strong association between aspirin use in children and the development of Reye’s syndrome, a disease involving encephalopathy and a fatty liver. For this reason, most places have an official recommendation that aspirin not be used by children (cut-off age varies from place to place, for example 12 in the US and 16 in the UK, but the key idea is: it’s potentially dangerous for those who are not fully grown).

    Aspirin is well-established as nephrotoxic (toxic to the kidneys), however, the toxicity is sufficiently low that this is not expected to be a problem to otherwise healthy adults taking it at no more than the recommended dose.

    For numbers, symptoms, and treatment, see this very clear and helpful resource:

    An evidence based flowchart to guide the management of acute salicylate (aspirin) overdose

    Take care!

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