Modern life, with its frenetic pace, often leads us to relegate the gastronomic experience to a merely functional act, devoid of pleasure and attention. This disconnection not only affects the way we enjoy food, but also has direct repercussions on our digestive health. That is part of what Antonio Valenzuela includes in his most recent book, ‘Stimulate your vagus nerve’. The author explores how stimulation of this nerve can improve digestion and overall well-being, offering a holistic guide to enjoying meals, even on the most indulgent occasions.
The vagus nerve and its role in digestion
The vagus nerve, one of the main connections between the brain and the rest of the body, plays a crucial role in regulation of digestion. This nerve is responsible for stimulating the production of gastric juices, promoting intestinal motility and facilitating the absorption of nutrients. As Valenzuela explains, “adequate vagal tone ensures that the digestive process is carried out efficiently.” On the contrary, when the vagus nerve does not function optimally, problems such as constipation, indigestion and intestinal inflammation.
Modern life, with its high levels of stress, unbalanced diets and a growing lack of contact with nature, tends to decrease the activity of the vagus nerve. This directly interferes with our ability to process food in a healthy way. Valenzuela emphasizes that “for our body, lack of sleep, poor diet, pollution, sedentary lifestyle and little contact with nature are factors that trigger the stress response, compromising our homeostasis.”
Binge eating and stress: the enemy of good digestion
Stress, especially when it accompanies meals, has a negative impact on digestion. Eating in a hurry or with a feeling of guilt It can inhibit the feeling of satiety and reward, entering a vicious cycle of overeating. As Valenzuela explains: “I know many people who eat with stress, out of guilt, so much so that their brain, in an attempt to protect them, erases that food and deprives them of the feeling of reward.”
To combat this situation, the author recommends a conscious and relaxed attitude towards food. Enjoying each bite without rushing or remorse can be the first step to improving not only your relationship with food, but also your digestive health.
Techniques to stimulate the vagus nerve and improve digestion
Valenzuela offers a series of practical strategies to activate the vagus nerve and optimize digestion, especially useful in these times, in which lavish binge eating is the daily bread:
- Consumption of fermented foods: Foods such as yogurt, kefir or sauerkraut are rich in probiotics, which positively influence the intestinal microbiota. This microbiota maintains bidirectional communication with the vagus nerve, promoting its activity and improving digestive health.
- Self-massage: Applying gentle massages to the abdominal area can stimulate the vagus nerve, promoting intestinal motility and relieving digestive discomfort.
- Conscious eating: Practicing mindfulness during meals, focusing on the taste, texture and aroma of food, helps reduce stress and improve the dining experience. Valenzuela emphasizes the importance of avoiding eating with guilt, since “the full enjoyment of food is essential to break negative patterns.”
- Deep, controlled breathing: Diaphragmatic breathing is one of the most effective ways to stimulate the vagus nerve. Taking deep breaths before and after meals not only induces a state of relaxation, but also prepares the digestive system to process food efficiently.
- singing and laughter: Singing and laughter activate the vagus nerve fibers in the throat, promoting a parasympathetic state that benefits digestion. Incorporating moments of joy and song during gastronomic gatherings can enhance this connection.
It is important to take into account not only the physiology of the vagus nerve, but also its emotional and social impact. Claiming the act of eating as a complete experience that goes beyond the physical can be part of it. From trying to improve food selection with quality in mind, to the context in which it is consumed, everything influences on digestive health and general well-being.
In the author’s words: “Ignore the regenerative capacity of our body It makes us overlook therapeutic proposals that activate our healing resources. Enjoying a hot bath, walking barefoot, valuing our tribe, dancing, singing… are tools that harmonize our relationship with nature and our body.”
Vagus nerve stimulation is a powerful strategy to improve digestion, especially during feasting or special moments. Being aware of this we are one step closer to reconnect with our digestive health and fully enjoy the gastronomic experience. Incorporating simple techniques such as deep breathing, laughter and eating fermented foods can transform our relationship with food, making it more conscious, healthy and enjoyable.
In short, It’s time to rediscover the pleasure of eatingbreaking away from stress and guilt, and allowing our body and mind to harmonize in every bite.
Source: www.telecinco.es
