WHY YOU

CAN’T
HAVE A
HEALTHY
GUT
WITHOUT
GOOD
VAGUS
FUNCTION
By
Dr. Eva Detko, PhD
 WHAT IS THE VAGUS NERVE AND WHY IS IT SO
IMPORTANT TO OUR HEALTH AND WELL-BEING?

The name “vagus” in Latin means “wandering”. The vagus nerve originates
in the brainstem. It is the 10th cranial nerve, which is responsible for the
parasympathetic control of the majority of our internal organs, including:
the heart, the lungs, the immune organs (spleen and thymus) and the
digestive tract. The vagus nerves are normally referred to in the singular
but there are actually two of them.

Vagus nerve is the longest nerve of the autonomic nervous system in the
human body. Just a reminder that our nervous system consists of two
main parts, the central nervous system (CNS) and the peripheral nervous
system (PNS). The central nervous system consists of the brain and spinal
cord. The peripheral nervous system is divided into the somatic nervous
system and the autonomic nervous system.

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The somatic nervous system controls all voluntary muscular systems
within the body, whereas all the functions we do not have to consciously
control are carried out by the autonomic nervous system. Finally, the auto-
nomic nervous system is divided into sympathetic and parasympathetic
nervous system. You can think of these two branches as the gas and brake
pedal in your car, respectively.

It is because the parasympathetic fibers of the vagus nerve connect to

pretty much all the organs (except the adrenal glands), from the neck down
to the second segment of the transverse colon, that having good vagus
function is so critical for our health and longevity. As the primary
component of the parasympathetic nervous system, the vagus nerve plays
a key role in tasks such as: heart rate, breathing rate, gastrointestinal
peristalsis, sweating, detoxification, controlling inflammation, glucose
homeostasis, and many more. The vagus nerve also controls a few skeletal
muscles, including muscles responsible for swallowing, as well as
phonation (producing sound through vibration) and speech.

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 SO WHAT IS THE SPECIFIC RELATIONSHIP BETWEEN
THE VAGUS NERVE AND THE GUT?

The vagus nerve is the main digestive nerve and your digestive system
depends on it for proper function. Pretty much every aspect of normal
digestion, secretion of gastric juices, motility (movement of the food/
stool) and nutrient absorption is dependent upon proper vagus nerve
function. Without the vagus nerve functioning properly, food and stool
does not pass through the intestines normally and the digestive process
is impaired.

Digestion actually begins in the brain via the vagus nerve so long before
food even is ingested and mechanically broken down in the mouth. This
nerve facilitates the brain speaking to the body to initiate digesting food
and releasing bile and acids for digestion, as well as to trigger the
Migrating Motor Complex (MMC). When that communication is in any way
compromised, the body may not know when to digest food, or when to
move food and bacteria through the intestines. This can create the right
environment for SIBO to occur.

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Below is the breakdown of the vagus nerve involvement in the process of
digestion (as we mentioned earlier this process starts in the brain):
ESOPHAGUS:

The vagus nerve allows proper movement of food down the esophagus
toward your stomach (peristalsis).
STOMACH:

The vagus nerve triggers the stomach to produce the correct amount of
stomach (hydrochloric) acid for digestion of protein. Stomach acid also
helps kill harmful pathogens that can be in food and helps with vitamin B
absorption.
PYLORIC SPHINCTER:

The pyloric sphincter sits at the bottom end of the stomach and allows
partially digested food to exit the stomach and move into the intestines.
The vagus nerve triggers the opening of the pyloric sphincter at the
appropriate time to allow the digestive process to continue.
GALLBLADDER:

The gallbladder function is directly and indirectly controlled by the vagus

nerve. The role of the gallbladder is to store bile which when released,
enables the proper digestion of fats.
PANCREAS:

The exocrine pancreas secretes pancreatic enzymes responsible for the

digestion and absorption of nutrients, especially fats and proteins. The
parasympathetic nervous system provides the major excitatory input to
the pancreas so again, we have got a considerable vagus nerve
involvement here.
SPHINCTER OF ODDI:

The vagus nerve stimulates the Sphincter of Oddi to open. This allows
bile and digestive enzymes from the pancreas to enter the intestines.
INTESTINES:

The vagus nerve stimulates the peristaltic movement to push food along
in the intestines. If the resulting peristalsis is adequate, nutrients are able
to be absorbed from the food. Peristalsis that results in either slower or
faster than normal transit time is a sign of poor vagus function and can
result in all sorts of digestive issues, incl. constipation, diarrhea, poor
nutrient absorption, bloating, inflammation, and infections such as SIBO.

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 So just to emphasize this again:
YOU REALLY CANNOT HAVE A HEALTHY GUT WITHOUT A WELL-
FUCTIONING VAGUS NERVE, REGARDLESS OF HOW CLEAN AND
ORGANIC YOUR DIET IS OR HOW MANY SUPPLEMENTS YOU TAKE.
If our brain is misfiring signals to the vagus nerve, e.g. when you are
under chronic stress, the entire digestive process WILL be compromised.
The proper activation of the vagus nerve is commonly known the “rest-
and-digest” activation of the nervous system. I actually call it “rest-digest-
detoxify-heal”. It is because NO HEALING takes place unless your ventral
vagus nerve is switched on (more about it later).

As previously mentioned, vagus nerve dysfunction can lead to mal-

absorption / malnutrition, and other serious issues like gut infections
(SIBO or SIFO), autoimmune conditions or cancer. In fact, more than 70%
of SIBO/SIFO cases have vagus nerve dysfunction at their very root.

This is because over 70% of SIBO patients have Migrating Motor Complex
(MMC) deficiency. MMC is a cyclical 4-phase process of cleaning out the
digestive system. From the top of the small intestine all of the way to the
colon, muscles in and around the intestines contract to push left over
food particles and microorganisms away from the intestinal wall. So MMC
deficiency creates a perfect environment for bacterial/fungal overgrowth.
And what controls the MMC? You guessed it. MMC is triggered by signals
from the vagus nerve.

MMC takes place during “fasting mode” which is 3-4 hours after the
consumption of food. Once initiated, phase 3 contractions of the MMC
will occur every 90-120 minutes until food is once again consumed. This is
why you should wait to consume food for at least 3 hours (preferably 4
hours) after the last meal in order to give the MMC a chance to initiate. As
soon as food is ingested, the MMC is halted so snacking and grazing
prevents the MMC from completing its cleaning processes.

The MMC is the body’s natural defence against SIBO. And again, without
the vagus nerve working optimally, this defence is compromised. I have
had many clients over the years who had spent years fighting SIBO but it
wasn’t until they had addressed their vagus nerve that they succeeded.

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 THE GUT-BRAIN-MICROBIOME CONNECTION

The gut-brain axis is a term for the communication network that connects
the gut and the brain. This system is complex but the vagus nerve is one of
the key elements of this connection. The vagus nerve sends signals in
both directions. Eighty percent of the information transmitted by the vagus
nerve flows from the body to the brain (afferent nerve fibers). Whereas
twenty percent of the vagus nerve is efferent, which means the signal are
transmitted from the brain to the body.

The bi-directionality of this communication must be emphasized. Overall,

there is now strong evidence from animal studies that gut microorganisms
(specifically Lactobacillus rhamnosus and Bifidobacterium longum) can
activate the vagus nerve and that such activation plays a critical role in
mediating effects on the brain, mood and behaviour. However, as shown
in multiple studies, when the vagus nerve was cut, the communication and
the overall effect was drastically reduced (almost ceased). So the healthy
microbiome itself is NOT enough. At the same time, our mind (our
thoughts and emotions) affect our gut health and microbiome via the
vagus nerve as well. In animal studies, stress inhibits the signals sent
through the vagus nerve and causes gastrointestinal problems. Poor
vagus nerve function explains why stress: suppresses stomach acid and
digestive enzyme production, increases gut permeability (leaky gut),
reduces the MMC, contributes to dysbiosis and nutrient malabsorption.

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 VAGUS NERVE AND THE IMMUNE SYSTEM

Did you know that chronic inflammation is the most common sign of poor
vagus nerve function? Vagus nerve is a conduit between the brain and the
immune system. The well-functioning vagus nerve sends signals to shut
down inflammation via the cholinergic anti-inflammatory pathway.

Inflammation is a healthy
immune system response,
which serves to protect
and repair the body from
something damaging, e.g.
an infection or damaged
muscle tissue. However,
after it has served its
purpose the inflammation
response is normally
turned off. When inflam-
mation is not switched
off, it becomes chronic.
The hyped-up immune
response becomes the
new norm, which over
time leads to the break-
down of the body.

Chronic inflammation is associated with pretty much every chronic illness

in existence. Research shows that those with inflammatory conditions,
such as rheumatoid arthritis, fibromyalgia, etc. often have decreased
heart rate variability, which is a marker of reduced vagal tone. This
is associated with high levels of pro-inflammatory cytokines and an
increase in sympathetic nervous system activity and stress hormones,
which contributes to systemic inflammation.

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The are more and more research studies that clearly demonstrate what
can be achieved with vagus nerve stimulation and restoring a healthy
vagus nerve function. Below are some of the most prominent studies in
this area.
In 2012, Kevin Tracey MD, a Professor of neurosurgery and molecular
medicine and President of the Feinstein Institute for Medical Research,
reported in Cerebrum, that electrically stimulating the vagus nerve of
a patient with severe debilitating rheumatoid arthritis (RA) produced
extraordinary results. The patient was in “clinical remission” within 8
weeks of implanting an electrical vagus nerve stimulator.
Later in July 2016 Dr Tracey and colleagues reported results in the
Proceedings of the National Academy of Sciences showing significant
reduction in RA symptoms and Tumor Necrosis Factor (a marker of
inflammation), in 28 patients with varying degrees of RA by implanting an
electrical vagus nerve stimulator.
https://pubmed.ncbi.nlm.nih.gov/27382171/
In the study of 14 fibromyalgia patients, Dr Natelson and colleagues
found that implanting a vagus nerve stimulator resulted in significant
clinical improvement after 11 months in 7 of the patients, and another
5 no longer qualified for a fibromyalgia diagnosis, which means their
fibromyalgia was cured. Dr Natelson said the results “blew him away”
and that he has never seen a result like this with any other fibromyalgia
treatment.
https://pubmed.ncbi.nlm.nih.gov/21812908/

THE IMPORTANT THING TO KEEP IN MIND IS THAT YOU DO

NOT NEED AN ELECTRICAL IMPLANT TO HAVE THAT SORT
OF EFFECT ON YOUR VAGUS NERVE!
(read on for more details)

* New, noninvasive vagus nerve stimulation devices, which don't require surgical
implantation, have been approved in Europe to treat epilepsy, depression and pain.
A noninvasive device that stimulates the vagus nerve was recently approved by the Food
and Drug Administration for the treatment of cluster headaches in the United States.
However, you do need that either. There are numerous very simple and free ways of
improving your vagus nerve function.

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 UNDERSTANDING THE POLYVAGAL THEORY

The vagus nerve has two branches. The Dorsal Vagus Complex (DVC)
is the more primitive unmyelinated branch of the vagus nerve and its
activation is what is known as “freeze” response. The Ventral Vagus
Complex (VVC) is the newer myelinated branch of the vagus nerve that
developed in mammals and it is known as the social engagement system.
Dr. Stephen Porges was the one who developed the Polyvagal Theory,
which explains our nervous system’s response to stress or danger. It
describes a three part hierarchical system: ventral vagus activation
(relaxation and social engagement), sympathetic activation (fight-or-flight)
and dorsal vagus activation (immobilization or freeze).

During non-stressful situations, if we are emotionally healthy, our bodies

stay in a social engagement state, or a happy, normal, relaxed state. In this
state we are capable of connecting with another human being. The
sympathetic nervous system is our immediate reaction to stress that
affects nearly every organ in the body. The resulting fight-or-flight state is
designed to keep us alive. In fight-or-flight at some level we believe we can
still survive the threat we are facing in that moment. But when our sympa-
thetic nervous system has kicked into overdrive and we still can’t escape,
the dorsal vagal parasympathetic nervous system takes control. It causes
freezing or shutdown, as a form of self-preservation, e.g. someone who
passes out under extreme stress, or somebody who freezes on stage and
cannot get their words out. The issue is our nervous system can perceive
danger where there isn’t any real threat (as a result of early life exposure
to stress and conditioning).

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 THE IMPLICATIONS FOR HEALING

Basically, we have evolved to live predominantly in a relaxed state,

activate the fight-or-flight response when we face danger, then re-activate
the relaxation response after the danger has passed. Unfortunately, most
people spend most of their days in that constant stress state due to
chronic fears, anxieties, guilt, shame, frustration, poor self-worth, negative
beliefs, etc. Not to mention experiencing stress relating to everyday
problems, such as finances, relationships, illness, traffic, and so on. Most
people spend the majority of their waking moments dwelling on the past
or worrying about the future. All that activates the sympathetic nervous
system. And this sympathetic dominance causes the weakening of the
parasympathetic rest-digest-detoxify-heal response, which many people
are unable to activate effectively enough when they need to.

In addition, chronic disease states are associated with either

the fight-or-flight response or the parasympathetic freeze (or
shutdown) response. Many people with chronic fatigue for
example will relate to feeling more like they are in a shutdown
mode. Neither of those states are conducive to healing.

NO HEALING OR REGENERATION TAKES PLACE

DURING FIGHT, FLIGHT OR FREEZE ACTIVATION.

WE CAN ONLY HEAL WHEN OUR RELAXATION

RESPONSE (VENTRAL VAGUS) IS ACTIVATED.

SURVIVAL IS PRIORITY

HEALING IS A
BACKSEAT ISSUE

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 LOW VAGAL TONE HAS BEEN LINKED TO:

 IBS / IBD / SIBO /

leaky gut

 Chronic fatigue

 Fibromyalgia

 Depression / anxiety

 Alzheimer’s

 Parkinson’s

 Heart disease

 Diabetes

 PTSD

 Autoimmune disease,
such as rheumatoid
arthritis, multiple
sclerosis, lupus, etc.

 Obesity

 Cancer

 ADHD

 Chronic inflammatory
states

 Asthma

 Migraine / cluster head-

aches

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 HOW DO I KNOW IF MY VAGAL TONE IS LOW?

Your first clue is on the previous page. If you have any of the
complaints listed there, that is the first indication that your vagus
nerve function is compromised. Also, if you are chronically stressed,
your vagus function will be poor. Remember that there are many
factors, other than everyday stress, that contribute to that (e.g. early
life exposure to stress/trauma, negative beliefs). I call this collectively
emotional toxicity. If you want, you can access my Emotional Toxicity
Questionnaire to find out what your score is.

Because the vagus nerve has the most extensive distribution

of all the cranial nerves, here are some other issues
associated with low vagal tone:
 difficulty speaking or loss of voice
 a voice that is hoarse or wheezy
 trouble drinking liquids
 loss of the gag reflex
 abnormal heart rate and/or blood pressure
 decreased stomach acid and/or digestive enzymes
 abdominal bloating or pain
 bowel transit time less than 10 hrs or more than 20 hrs
(often resulting in diarrhea or constipation)
 gastroparesis (vagus nerve damage)

The best way of measuring vagal tone we have is HRV (Heart Rate
Variability). This is NOT the same as heart rate. HRV measures time
between consecutive heartbeats (in milliseconds). So we want our
resting heart rate to be low (50 - 70 bpm) but we do want our HRV
to be high (so NOT like a metronome). High HRV indicates more
adaptability. If you’re interested to measure HRV, look up HeartMath.

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SOME STRATEGIES TO INCREASE YOUR VAGAL TONE

BOTTOM-UP APPROACHES

 Deep breathing

 Singing / chanting

 Yoga / tai chi / qigong

 Essential oils

 Coffee enemas

 Gargling / gag reflex

 Cold showers

 Fasting

 Probiotics / EFAs

TOP-DOWN APPROACHES
 Meditation / prayer
 Havening Techniques /
EFT / EMDR / Somatic
Experiencing
 Psychotherapy
 Positive social connec-
tion
 Expressing gratitude
 Craniosacral Therapy
 Biofeedback
 Laughter

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If you would like help putting this into practice, make sure you download
my other free eGuide:
“30-DAY PROGRAM TO STRENGTHEN YOUR VAGUS
NERVE & BOOST YOUR IMMUNE SYSTEM”

ABOUT THE AUTHOR

Dr Eva Detko is a natural healthcare practitioner, author, and speaker.

She has studied natural medicine and the human mind for over 20 years.
Dr Eva successfully recovered from chronic fatigue and fibromyalgia,
and reversed Hashimoto's thyroiditis. She now helps others recover
their health. Dr Eva has an extensive knowledge and experience in the
field of human physiology, biochemistry, nutritional sciences, and bio-
energetics. She also uses a wide range of mind-transforming modalities,
including: Havening Techniques®, BrainWorking Recursive Therapy®,
NLP, psychoanalysis, hypnotherapy, mindfulness, and applied psycho-
neuroimmunology.

For enquiries or a 15-minute

no-obligation consultation email:
info@dr-eva.com

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