The Vagus Nerve and Eating Disorders

At Healing Roots Wellness Center, we believe that a holistic approach to healing is essential for individuals struggling with chronic health issues, trauma, anxiety, depression, and especially with disordered eating behaviors. While traditional therapeutic techniques such as CBT, DBT, and motivational interviewing can be helpful to address the disordered eating; we have found that educating our clients about the mind-body connection is a powerful tool for empowering them to take an active role in their healing process. By understanding how their bodies function and dysfunction, clients are better able to develop strategies to support their physical and emotional wellbeing.

In this article, we will explore the vital role of the vagus nerve in regulating the body’s response to stress and the digestive system. We will also discuss how understanding this relationship can provide a roadmap for healing from chronic health issues, trauma, anxiety, depression, and disordered eating behaviors.

The Vagus Nerve vs the Sympathetic Nerve

The Vagus Nerve and the Sympathetic Nervous System have a complex relationship that affects many bodily functions, including digestion. The sympathetic nervous system is responsible for the body’s fight or flight response, which can shut down the digestive system to conserve energy for immediate survival. In contrast, the Vagus nerve is primarily responsible for the body’s rest and digest response, which promotes healthy digestion by increasing the production of digestive enzymes and motility of the intestines.

The Vagus nerve, also known as the “Soul” nerve, according to Resmaa Menakem in his book “My Grandmother’s Hands,” is the longest nerve in the body. Stretching from the brainstem to the abdomen, it regulates many vital bodily functions, including heart rate, breathing, and digestion. In addition to regulating basic bodily functions, the Vagus nerve also plays a crucial role in social engagement, bonding, and communication, which are essential for human connection and well-being. The Vagus nerve is the primary component of the parasympathetic nervous system, which is responsible for the body’s rest and digest response.

When a person experiences a perceived threat, their body’s sympathetic nervous system takes over. The sympathetic nervous system is responsible for the body’s fight or flight response, which prepares the body to either confront the threat or flee from it. The brainstem, the oldest part of the brain, plays a crucial role in detecting danger and initiating the fight or flight response. It sends signals to the adrenal glands, located on top of the kidneys, to release adrenaline and other stress hormones into the bloodstream, which triggers a cascade of physiological responses throughout the body.

Digestion and the Nervous System

When the body is constantly in a state of stress, such as in cases of chronic illness, anxiety, depression, or trauma, the Vagus nerve can become compromised, leading to an inability to digest or tolerate foods. This is because the Vagus nerve is responsible for sending signals to the digestive system to initiate the rest and digest response, which is essential for breaking down and absorbing nutrients from food. If the Vagus nerve is compromised, the digestive system may not receive these signals, leading to a lack of appetite or difficulty digesting food.

During the fight or flight response, the body prioritizes immediate survival over long-term bodily functions such as digestion. As a result, the digestive system shuts down to conserve energy for the fight or flight response. This can cause various digestive symptoms such as loss of appetite, stomach pain, diarrhea, and even vomiting. In addition, the blood flow to the digestive system is reduced, and the muscles in the digestive tract can contract, which can cause discomfort and nausea.

In the context of digestion, the vagus nerve plays a crucial role in regulating the movement and secretion of digestive juices in the gastrointestinal tract. When the body is in a relaxed state, the Vagus nerve is active and promotes healthy digestion by increasing the production of digestive enzymes and motility of the intestines.

However, during the fight or flight response, the sympathetic nerve takes over, causing the digestive system to slow down and reduce the sensation of hunger and fullness, producing a “lack of appetite.” As a result, chronic stress or other factors that lead to overactivation of the sympathetic nervous system can contribute to digestive issues, such as constipation or irritable bowel syndrome (IBS), Mast Cell Activation Syndrome (MCAS), or Small Intestine Bacteria Overgrowth (SIBO).

Being stuck in the sympathetic can also create chronic stress and can also lead to inflammation and damage to the digestive system, making it more vulnerable to infections, allergies, ulcers and other digestive disorders. This is because stress hormones, such as cortisol, can weaken the immune system, leaving the body more susceptible to infections and inflammation. This can lead to food avoidance or restriction and can result in malnutrition and other health problems, leading to a diagnosis of ARFID and other eating disorders.

How to Regulate the Nervous System

While talk therapy such as CBT and DBT are crucial for healing, it’s important not to overlook the role of regulating the nervous system in the healing process. Learning how to regulate the nervous system can be instrumental in reducing stress, promoting relaxation, and activating the body’s natural healing response. Here are a few techniques that can be helpful in regulating the nervous system:

Somatic releasing therapies, such as breath work and yoga, can be particularly effective in reducing stress and promoting relaxation. These techniques can help stimulate the vagus nerve, which is key to activating the body’s natural healing response.

Stimulating the vagus nerve through humming, singing, or gargling can be effective because it stimulates the muscles in the throat and mouth that are connected to the vagus nerve. This stimulation can help to activate the parasympathetic nervous system, which can lead to a decrease in heart rate, blood pressure, and other physiological responses associated with stress.

Programs like, Dynamic Neural Retraining System (DNRS) are designed to help people by rewiring the neural pathways in the brain and limbic system. It teaches techniques to regulate the nervous system and improve brain function, which can reduce the impact of stress on the body.

Eye Movement Desensitization and Reprocessing (EMDR) is a form of psychotherapy that has been found to be effective in treating trauma-related disorders. It works by helping to reprocess traumatic memories and reduce the emotional and physical distress that they cause in the body. EMDR has been shown to activate the parasympathetic nervous system, which can help to regulate the body’s response to stress and promote relaxation.

Biofeedback is a technique that uses electronic monitoring to help individuals learn how to control their physiological responses to stress. By monitoring and providing real-time feedback on measures such as heart rate, muscle tension, and skin conductance, individuals can develop greater awareness and control over their bodily responses to stressors, leading to improved nervous system regulation.

Mindfulness and meditation can help regulate the nervous system by reducing the activity in the amygdala, a part of the brain that is involved in the stress response, and increasing the activity in the prefrontal cortex, which is responsible for executive function and decision-making.

Walking is a simple yet effective way to regulate the nervous system and improve digestion. As we walk, we engage in “polytasking,” which involves coordinating multiple movements and sensory inputs, such as moving our legs, swinging our arms, scanning our surroundings, and breathing deeply. This can help keep our brains in the frontal lobe area, promoting executive function and decision-making.

Once we have developed a foundation of techniques for regulating the nervous system, such as the ones mentioned above, it becomes much easier to engage in other forms of therapy, such as CBT and DBT modalities. We might also notice the digestive system might start to find relief. This is because when the nervous system is in a calmer state, the brain is better able to process and integrate new information, and the body is better able to digest food.

With the help of talk therapy, nutritional support, medications, and other medical providers, individuals can develop new coping mechanisms and strategies to manage their symptom. By combining these techniques with nervous system regulation techniques, individuals can work towards long-lasting healing and recovery!

By taking a multidisciplinary approach that includes both medical and psychological interventions, individuals with anxiety, depression, PTSD, ARFID and other disordered eating behaviors can find relief from their symptoms and regain a healthy relationship with their bodies. Understanding the role of the nervous system in regulating the body’s response to stress and the digestive system can provide individuals with a roadmap for healing!

Resources:

Menakem, R. (2017). My Grandmother’s Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies. Las Vegas, NV: Central Recovery Press.