Health Made Easy

Foods that are high in Magnesium - - Dr. Jason Jones Elizabeth City NC, Chiropractor

Magnesium is an essential mineral that plays a huge role in making your body system function optimally. Without magnesium, your nerves won't send and receive messages; your muscles won't work the way they're supposed to. In fact, magnesium is needed for more than 300 chemical reactions in the body.

Unfortunately, your body cannot produce or make magnesium on its own. What this means is that your body depends on the food you eat for magnesium.

Although you can get magnesium from multivitamins and supplements, it's best to get this mineral from natural foods. Besides, taking magnesium supplements can be dangerous if you have certain conditions, such as kidney failure, heart block, bowel obstruction, heart block, and myasthenia gravis.

The best way to keep healthy levels of magnesium in your body is to eat foods that are high in this mineral.

Foods that are high in Magnesium

You can reach the recommended daily allowance (RDA) for magnesium by eating foods containing a high level of magnesium. Some good examples of magnesium-rich foods include:

Fish

Fish is a top source of magnesium. Some good examples include Atlantic mackerel, Chinook salmon, Atlantic Pollock, and halibut. These types of fish are found to be swimming in the mineral magnesium.

Vegetables and Fruits

You can get a lot of magnesium from the vegetables and fruits listed below. You even enjoy plenty other nutrients alongside:

• Swiss chard
• Spinach
• Potato with skin
• Tamarind
• Okra
• Avocados
• Kale
• Turnip greens
• Collard greens
• Mustard greens

Prickly pear also contains a lot of magnesium, but you may not find it easily.

Bananas are also rich in magnesium asides from their high potassium content.

Legumes, Nuts, and Seeds

You can get a lot of magnesium in foods such as soy nuts, black-eyed peas (cooked), flaxseeds, cashews, peanut butter, cooked beans (chickpeas, pinto, lima), almonds, and tempeh (cooked).

For example, you can get up to 12 mg of magnesium from a 1-cup serving of cooked beans. Also, a 1-ounce (28-gram serving of cashews offers up to 82mg of magnesium.

Tofu

Tofu is one of the staple foods in a vegetarian diet. It is made by pressing soybean milk into bean curds (soft white curds). This food contains a high amount of magnesium and it is also a good source of protein and other nutrients.

Whole-grain products

Whole grains are good sources of many nutrients, including magnesium. Some good examples include oats, wheat, barley, and pseudocereals like quinoa and buckwheat.

You can increase your magnesium absorption rate by trying the following:

• Avoiding high-dose zinc supplements
• Avoiding or reducing calcium-rich foods two hours before or after eating foods high in magnesium
• Treating vitamin D deficiency
• Quitting smoking
• Eating raw vegetables

Water

Water is a good source of magnesium. However, the amount of magnesium varies depending on the water source – mineral, tap, or bottled waters.

Drinking the recommended two liters of water per day may give you up to 240 milligrams of magnesium.

So there you have it, some good food options that are high in magnesium. You may want to ask, "Is it okay to take a magnesium supplement?" Well, unless your doctor recommends a supplement, it is better to get your magnesium needs from your diet. Taking too much magnesium supplement can produce some uncomfortable side effects, such as diarrhea, cramping, and nausea.

Lastly, you need to note that taking magnesium-rich foods not only gives you magnesium, but you also get so many fantastic nutrients, including vitamins and other minerals.

You can consult Dr. Jason Jones at our chiropractic office in Elizabeth City, NC, to learn more about natural foods to include in your diet to boost your magnesium levels.

Different forms of magnesium: what is each one good for? - Dr. Jason Jones Elizabeth City NC, Chiropractor

Magnesium is a vital nutrient needed for many processes in the body, including nerve function, blood sugar and pressure regulation, bone formation, and more.

Magnesium is a macromineral along with sodium, phosphorus, calcium, chloride, potassium, and sulfur. You can obtain this mineral mainly by eating a healthy diet made up of a wide range of foods.

However, studies have shown that a lot of people, especially those in the Western world, do not meet their magnesium needs with diet. Little wonder, health care providers might recommend a mineral supplement.

More so, some people have health conditions that require them to take a mineral supplement.

Different forms of magnesium

There are at least 11 different forms of magnesium that can be taken in supplement form or found in food. However, specific types of magnesium are recommended for certain conditions.

The different magnesium forms may be better for your needs than others. But, they have their pros and cons.

Without much ado, let's take a look at the different forms of magnesium:

Magnesium Citrate

This is a very common form of magnesium used to treat and prevent magnesium deficiency. This magnesium form is bound with citric acid and has a natural laxative effect. It is sometimes used at higher doses to treat constipation and soften stool.

Magnesium citrate often comes in powdery form, and it is mixed with a liquid and taken orally. The good thing is that it is one of the most absorbable and bioavailable forms of magnesium.

Magnesium chloride

Magnesium chloride is a salt that combines magnesium and chlorine. It is well absorbed in your digestive tract, a characteristic that makes it a great multi-purpose supplement.

Magnesium chloride is often used to treat low magnesium levels, constipation, and heartburn.

You can take this form of magnesium in capsule or tablet form. Some topical products that include this mineral, including ointments and lotions.

Magnesium oxide

Magnesium oxide is a magnesium salt mixed with oxygen. It is the active ingredient in the milk of magnesia – a common OTC medication for constipation relief.

This magnesium form naturally forms a white, powdery substance and it is often sold in capsule or powder form.

However, magnesium oxide is not typically used to treat or prevent magnesium deficiencies, as many studies show that it is poorly absorbed by the gut.

Instead, this magnesium form is often used for short-term relief of uncomfortable digestive symptoms, such as indigestion, heartburn, and constipation. It is sometimes used to prevent and treat migraines.

Magnesium lactate

Magnesium lactate is a salt formed from a combination of magnesium and lactic acid. This magnesium form is naturally produced by your blood cells and muscles, and your digestive system absorbs it easily. This makes magnesium lactate an excellent option for people who need to take large doses since it is well tolerated than some other forms of magnesium.

In other words, supplementing with magnesium lactate is a good way to replete a magnesium deficiency. It is also helpful for pain relief during a woman's menstrual cycle.

Magnesium Aspartate

This form of magnesium combines aspartic acid and magnesium to form a salt. It is one of the best in terms of absorbability. It is often combined with zinc to increase serum testosterone levels.

Magnesium taurate

This form of magnesium contains the amino acid taurine. Research shows that taking an adequate amount of magnesium and taurine plays an important role in regulating blood sugar.

Magnesium taurate also helps to prevent high blood pressure. Some studies also show that it helps to reduce hypertension.

Other forms of magnesium that may be better for your needs include:

• Magnesium malate
• Magnesium L-Threonate
• Magnesium Sulfate
• Magnesium Orotate
• Magnesium Glycinate

Choosing the right form of magnesium should be based on why you need them and how much you already get through your diet. However, it is important to speak with your doctor before trying any supplement.

You can consult Dr. Jason Jones in our chiropractic office at Elizabeth City, NC, to learn more about different forms of magnesium that works for different conditions, such as heartburn, indigestion, constipation, and many others.

Magnesium is one of the most abundant minerals in the human body; in fact, it is the fourth most abundant. This mineral is an essential cofactor in more than 300 enzyme systems that are involved in diverse biochemical reactions. These reactions impact a number of body processes, including:

• Cellular energy production and storage
• Protein synthesis
• DNA synthesis
• Bone metabolism
• Cardiac function
• Nerve signal transmission
• Blood pressure
• The conduction of signals between muscles and nerves
• Stabilization of cells

However, less than 2% of Americans have been estimated to experience magnesium deficiency, also known as hypomagnesemia. The bad part is that it's difficult to know you have a deficiency as symptoms don't become obvious until your magnesium level becomes extremely low.

According to the National Institute of Health, the recommended daily allowance (RDA) for people between age 19 and 30 years old is:

• 400mg for males
• 310mg for females

For people aged 31 and above, the RDA is:

• 420 for males
• 320 for females

In teenagers aged between 14 and 18 years old, the requirements are higher. However, younger children require less magnesium than adults and teenagers.

Certain factors can increase a person's risk of developing hypomagnesemia, including:

• Losing an excessive amount of magnesium through sweat and urine
• Continually eating a low-magnesium diet
• Having gastrointestinal disorders such as celiac disease, Crohn's disease, or regional enteritis.
• Being hospitalized
• Being pregnant or lactating
• Being older
• Having type 2 diabetes

Signs and symptoms of magnesium deficiency

Some of the early signs of magnesium deficiency include:

• Fatigue
• Vomiting
• Nausea
• Weakness
• Loss of appetite

With time, this deficiency may lead to:

• Lower potassium levels in the blood (a condition called hypokalemia
• Lower calcium levels in the blood (a condition called hypokalemia)
• Cramps and muscle contraction
• Numbness and tingling in the extremities
• Abnormal heart rhythms
• Seizures
• Coronary spasms
• Personality changes

Prolonged magnesium deficiency can increase the risk of developing chronic diseases, such as osteoporosis and heart disease. In some cases, severe hypomagnesemia can lead to seizures and sudden death.

If you experience any of the symptoms above, you should see your doctor for tests to establish the cause.

Causes of low magnesium in the body

Low magnesium or magnesium deficiency results from increased excretion of magnesium in the urine or decreased absorption of magnesium in the gut.

Magnesium levels are largely controlled by the kidneys. This organ decreases or increases the excretion of magnesium based on your body's needs.

The excessive loss of magnesium, continual low dietary intake of magnesium, or presence of other chronic conditions can give rise to hypomagnesemia.

However, if you develop magnesium deficiency due to an underlying condition, proper treatment and management will help improve your magnesium levels.

So if you notice any of the signs and symptoms listed above, you should see your doctor for proper examination.

You can consult Dr. Jason Jones at our chiropractic office in Elizabeth City, NC, to learn more about natural ways to boost your magnesium intake to avoid developing magnesium deficiency or hypomagnesemia.

What are the most common alternatives to opioids and how do they work? - Dr. Jason Jones Elizabeth City NC, Chiropractor

There is a growing number of deaths and hospitalizations associated with the use of Opioids for managing pains. In fact, there are over 40,000 deaths a year across the US.

You must have heard of the term "Opioid epidemic" as it is commonly thrown around in the news. This is mainly due to opioid overdose, dependence, and addiction which is prevalent in the US.

Hence, a lot of people are now switching to alternative options that are less dangerous and also very much effective in managing pains from post-surgical operations, injuries, osteoarthritis, and many other conditions.

Here are some common alternatives to opioids:

Chiropractic

Chiropractic is a natural treatment measure that helps you get immediate and long-term relief from pain. It liberates you from the confinement of using prescription medications like opioids, which come with many side effects.

Chiropractic manipulation addresses the source of the pain, unlike opioids which only reduce the pain for a while. So it is advisable to opt for chiropractic instead of using addictive opioids.

Exercise

Exercising is a good measure to tackle chronic pains. It is one of the first treatment measures you should try under the guidance of your physician or physical therapist.

Some options include of exercise include core strengthening exercises, aerobic exercises, and stretching and flexibility exercises.

Meditation and mindfulness

Chronic pains can strain you both emotionally and physically. And most times, using opioids will only leave you with many side effects without dealing with the psychological effect of pains.

Using mediation and mindfulness practices like yoga, however, have been shown to be effective in keeping your mind away from the pain. These measures help you manage the depression, frustration, and irritability that come with chronic pain.

Yoga also increases your strength and flexibility. You learn how to relax your muscles, which helps when pains cause you to tense up.

And the good part is you don't have to deal with any side effects or long-term effects associated with opioids.

Diet

Your diet can also help you manage chronic pain conditions. Some good examples of anti-inflammatory foods you can add to your diet include asparagus, omega-3 fatty acids, cranberries, cherries, and soy products.

You can speak with your doctor to get recommendations on the best foods to add to your diet to manage pains without any side effects.

However, you should avoid diets high in refined sugars, Trans fats, and processed foods, as they are highly inflammatory and have been implicated in worsening many pain conditions.

Also, you need to stay hydrated always as dehydration can worsen your pains. Drink an adequate amount of water throughout the day and avoid caffeinated drinks, like tea and coffee.

In summary, you can effectively manage and treat pains naturally without having to use opioids. It makes sense to try measures like chiropractic as it is a proven natural treatment measure for joint and spinal pain.

Spinal manipulation effectively treats both chronic and spinal pains. And even the Center for Disease Control and Prevention (CDC) suggests chiropractic methods for pain management.

You can consult Dr. Jason Jones in our Chiropractic office at Elizabeth City, NC, to get the best chiropractic care for your chronic or acute pains.

The negative side effects of opioids have caused many people to seek out alternatives for pain and other conditions. One safe alternative that has been found to be effective for pain is natural supplements. These products do not come with the risk of side effects, addiction, or drug interaction.

Without much ado, here are some natural supplements that are an alternative to opioids:

Turmeric

Turmeric is a spice that contains the compound curcumin – an antioxidant that protects the body from free radical molecules.

Turmeric supplements have been shown to relieve inflammation and pains without any form of side effects. You can add it to juices, smoothies, or curries to enjoy its benefits.

Cloves

Cloves have been used traditionally as a home remedy to relieve pains. This supplement contains an active ingredient called eugenol, which has anti-inflammatory and antioxidant properties. And they may help relieve pains associated with arthritic inflammation, headaches, and toothaches. You can also use cloves as part of a topical pain reliever.

You can find clove supplements in powder or capsule forms. You can also get clove oil, which may be used as a temporary treatment option for easing toothache pains before getting to see a dentist.

Ginger

Studies have shown that ginger may help to modestly reduce muscle pains from running and resistance exercises. You can add raw ginger to your smoothies or teas. You can also take ginger supplements to get relief from pains.

Magnesium

Magnesium can be found in bones, yogurt, beef, spinach, pumpkin, and rice. This mineral plays a huge role in many chemical reactions in the body. Taking it in the supplement form has been shown by studies to help painful chronic conditions, such as lower back pain.

This supplement also reduces the need for pain medications, such as opioids, after a surgical procedure.

Willow Bark

This supplement has been used for centuries as a natural pain reliever. It originates from the willow tree and contain an active ingredient called salicin. Just like aspirin, willow bark helps to reduce inflammation, swelling, and fever. It can also be used for muscle pain, headaches, and menstrual cramps.

Devil's Claw

Research has shown that taking a daily dose of devil's claw extract produces effects similar to NSAIDs. This makes it an effective solution to pain, without the side effects associated with opioids.

You can either take devil's claw alone or add it as an ingredient in products, such as herbal teas.

Aquamin

This supplement contains magnesium, calcium, and other vital minerals, and it is known to relieve inflammation and osteoarthritis pain. Aquamin contains the necessary nutrients for bone health and they are perfect supplements for vegans.

Boswellia

This supplement may help to reduce inflammation and pains associated with rheumatoid arthritis and osteoarthritis. It has anti-inflammatory properties, which makes it a potential painkiller.

These supplements highlighted above are good alternatives to opioids. You don't have to suffer from the negative side effects of pain medications, including dependence and addiction. These supplements are natural products that can help manage and treat both chronic and acute pains. However, it is important that you speak with your doctor before adding any supplement to your routine.

You can consult Dr. Jason Jones in our chiropractic office at Elizabeth City, NC, to learn more about natural supplements and measures that are effective for pain management and treatment.

Dr. David Shirazi: an innovative sleep expert, functional dentist, and experienced acupuncturist

What we will cover in this podcast:

• What does a quality night's sleep look like? How would we know if we had it?
• What are some basics that most people don't think about that could be causing them to not sleep well?

• What are some more complex conditions that cause poor sleep quality that most people would be unaware of?

• What are some practical steps that our listeners can start doing right now to improve their sleep?

• and so much more......

Dr. David Shirazi:

As a TMJ and sleep expert, Dr. Shirazi speaks across the country on topics of health, TMJ, and the numerous sleep and breathing issues that affect both children and adults in large numbers!

You can see him speak on many topics in his "Talks at Google" and we invite you to enjoy the ways he talks through these incredible patient testimonials. Click HERE to view all of the testimonials.

Dr. David Shirazi graduated from Howard University College of Dentistry, in Washington D.C. in 2000 and earned a Masters's degree in Oriental Medicine from SAMRA University in 2006. He is also a board-licensed Acupuncturist.

Dr. Shirazi has completed over 2,000 hours of continuing education in TMD and facial pain, craniomandibular orthopedics, and sleep-disordered breathing. He has also completed a hospital mini-residency in oriental medicine at the China Beijing International Acupuncture Training Centre which is the only organization the World Health Organization (WHO) has authorized to teach internationally on acupuncture and herbology, and another at Kyung Hee University and Medical Center, the top medical hospital and medical research school in Korea.In 2011 through 2016, he was a board-licensed RPSGT, the first and so far only, dual degreed dentist and RPSGT.

He is the founder of the Bite, Breathe and Balance Podcast and study group, dedicated to the multidisciplinary approach to treating craniofacial pain and sleep disorders.

Dr. Shirazi is the director of state-of-the-art private practices, The TMJ and Sleep Therapy Centre of Conejo Valley and Los Angeles, that are limited to the treatment of TMD, craniofacial pain, sleep breathing disorders, and craniomandibular orthopedics.

His practices are part of the TMJ and Sleep Therapy Centre international family, two of over 60 centers throughout the world, and is located in the beautiful hills of Thousand Oaks, CA, and Brentwood, CA.

Personally, Dr. Shirazi enjoys hiking and camping in the state parks, traveling, and speaking.

Website

Podcasts and Blogs

Opioids have been around for years after pharmaceutical companies pushed them out to doctors as effective painkillers. This term "opioids" includes compounds extracted naturally from the poppy seed as well as synthetic compounds with similar properties that interact with the opioid receptors in the brain.

Some popular medications classified as opioids include:

• Oxycodone
• Hydrocodone (Vicodin)
• Codeine
• Morphine (Kadian, Avinza)

Hydrocodone products are the most commonly prescribed opioids as they are often used to treat pains from injuries and dental work. Codeine is often used to treat milder pain. But generally, opioids are used to treat everything from post-surgical pain to osteoarthritis.

However, prolonged use, non-medical use, use without supervision, and misuse, can lead to several health problems and opioid dependence.

Research has shown that about 0.5 million deaths all over the world are attributed to drug use. Shockingly, over 70% of these deaths are related to opioids, with over 30% of those deaths caused by overdose.

The truth is that what makes opioid medications effective for pain management can also make them dangerous.

What are the side effects of taking opioids?

The use of opioids has been found to cause some side effects. These drugs can lower your heart rate and blood pressure, and they can also cause slow breathing. Some opioids can also affect your ability to drive.

The common side effects of taking opioids include:

• Nausea
• Drowsiness
• Constipation
• Vomiting
• Thought and memory problems

Dependence and Tolerance

Apart from the side effects listed above, taking opioids can cause you to develop dependence problems. You tend to have withdrawal symptoms if you stop using them. These symptoms include insomnia, muscle and bone pain, vomiting, restlessness, and chills with goosebumps.

Dependence is often associated with tolerance, which is the need to take more of a drug in higher doses to get the same effect. Research has already estimated that about 36 million people worldwide abuse the use of opioids.

However, higher doses often cause more dangerous side effects. And as patients become more and more dependent on the use of opioids, the number of deaths from deaths increases.

Although States are putting up measures to regulate how doctors prescribe opiates, addicted patients still look for ways to obtain these drugs. Many find ways to get the drug illegally, and some others go to different doctors to get additional prescriptions.

Dependence on opioids is a heartbreaking problem; the good news, however, is that it is completely preventable.

You can are natural holistic measures such as chiropractic care that focuses on effective pain management in a safe and drug-free approach. Chiropractic adjustments in combination with diet and exercise have been shown to be a better alternative for getting relief from pain caused by surgery, injury, arthritis, and many other conditions.

You can consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to get the best chiropractic care to manage any form of pain. Remember, you don't have to suffer from the side effects of opioids and get dependent on the drugs. Chiropractic is a safe method you can try today.

Why do People Take Opioids? How Do They Work? – Dr. Jason Jones Elizabeth City NC, Chiropractor

You must have heard of the term "opioids" and wonder what it means, why people take them, and how they work. Well, we shall be discussing all of that in this short piece.

What are opioids?

Opioids are a class of pain-relieving drugs that are naturally found in the opium poppy plant. These drugs work in the brain to produce several effects, including pain relief. Some opioids, such as fentanyl, are synthesized in a laboratory

Opioids can either be prescription drugs (referred to as pain killers) or they can be so-called street drugs, such as heroin.

Types of opioids

There are different types of opioids that have several names, including:

• Fentanyl
• Codeine
• Oxycodone
• Hydrocodone
• Morphine
• Oxymorphone

These opioids are often prescribed by doctors in different strengths and administered in different forms, depending on the situation, and the level of pain. Heroin is illegal and highly addictive with no sanctioned medical use.

These opioids are sold under different brand names such as Percocet, Oxycontin, Vicodin, and Palladone.

Why do people take opioids?

Many prescription opioids block the pain signals between the brain and the body. And these drugs are typically used to treat severe pain. Opioids, in addition to controlling pain, can make some people feel happy, relaxed, or "high."

Doctors often prescribe opioids for chronic headaches and backaches, especially for patients experiencing severe pain from cancer and those recovering from surgery.

Also, opioids are recommended for adults who have been hurt playing sports or who have been seriously injured in auto accidents, falls, or other incidents.

How do opioids work?

Opioids attach to nerve receptors (proteins) on nerve cells in the brain, gut, spinal cord, and other body parts. The drugs block pain messages sent from the body through the spinal cord to the brain. When these opioids travel through your blood and to receptors in your brain cells, the cells release signals that muffle pain perceptions and boost feelings of pleasure.

Opioids can be addictive, especially when they're used to manage pain over a long period of time.

How are opioids taken?

Many opioids are taken as pills, while some are taken through injection or through an IV.

Other ways you can get opioids include:

• Nasal spray
• Skin patch
• Shot into a muscle
• Implanted pump
• Shot into the space around the spinal cord
• Suppository

However, how you take them depends on the situation you're trying to tackle.

Most times, opioids are used under close supervision by a physician. Medical Doctors (Physician anesthesiologists) who specialize in pain management have good training in prescribing opioid and non-opioid medications.

The effects of opioids can be either short-lasting or long-lasting. The short-lasting opioids often work alone or in combination with other types of pain relievers, such as ibuprofen or acetaminophen. You can start feeling relief from 15 to 30 minutes, and the effect should last for 3 to 4 hours.

You may get the much-needed relief from opioids, but the risks and side effects of these drugs are of major concern. At low doses, opioids may cause you to feel sleepy, and at higher doses, you may suffer reduced heart function and slow breathing, which can lead to death. Other negative effects include addition, loss of consciousness, and more.

However, you can achieve this pain relief using natural holistic measures. Chiropractic is a proven method to manage pain in a safe and effective way.

You can consult Dr. Jason Jones at our Chiropractic Office at Elizabeth City, NC, to learn more about how chiropractic care is a safer treatment option for pain and other health ailments.

Lowering Stress for Optimum Health Part 4: 8 Ways to improve Vagal Tone - Dr. Jason Jones Elizabeth City NC, Chiropractor

As a Chiropractor in Elizabeth City, NC, our main focus is helping people gain restoration of proper nervous system function. We understand of why our bodies react the way they do to certain stimuli and we have helped people achieve improved digestion, decreased pain, and positive mental health through adjustment and restoring of nervous system functions.

The vagus nerve is an important part of the parasympathetic nervous system responsible for the "rest & digest" function that counters the "fight or flight" response of the sympathetic nervous system.

The vagus nerve travels from the brain down through the cervical (neck spine) and out to different glands, organs, and tissues. This nerve helps regulate stress hormone, improve mental cognition, keep the heartbeat regular, digestion, decreases blood pressure and keep you in positive homeostasis.

A high vagal tone is associated with better and physical well-being. But a low vagal tone is usually associated with heart disease, inflammation, poor psychological wellbeing, stroke, and more.

This is more reason why you should learn how to improve your vagal tone naturally. Here are some helpful tips:

Cold exposure

When you expose yourself to acute cold-like taking cold showers, it stimulates the vagus nerve. You can try to swap from hot to cold water for 3 minutes increments.

But if you can't deal with a cold shower or bath, you can simply lower your face into ice water for five reps of 30 seconds. This is an easy way to improve vagal tone.

Singing, laughing and chanting

The muscles linked to your vocal cords are connected to the vagus nerves. So, when you sing, laugh, and chant, it helps stimulate the vagus nerve and this is a great way to increase your heart rate variability, which signifies a healthy nervous system.

Deep, slow breathing

When you breathe from your diaphragm rather shallowly from the upper part of your lungs, it helps to stimulate and tone the vagus nerves.

Diaphragmatic breathing allows you to get a full expansion of your abdomen as you inhale. The key is to take a slow inhale and give a long exhale.

The slower you exhale the more you stimulate the vagus nerve. This creates the relaxation response you're seeking, especially in times of anxiety and stress.

Probiotics

Two strains of probiotics- Bifidobacterium and lactobacillus- are directly related to the gut-brain connection, and they have a strong effect on anxiety, mood, and depression.

Taking probiotics has been shown to be a good way to improve your vagal tone and stimulation.

Omega-3s

Eating foods like fatty fish, walnuts, and flaxseeds, which are rich in omega-3 fatty acids, is a great way to improve the vagal tone and overall mental health. Ensure you add these foods to your diet.

Meditation

When you practice loving-kindness meditation, it promotes the feeling of goodwill to yourself and your loved ones. These increasing positive emotions lead to an improvement in vagal tone and social closeness.

Massage and exercise

You can improve vagal tone and enhance vagal activity by getting a regular massage. Things like foot reflexology is a great way to improve vagal tone, but you can simply stick to your regular massage

Movements are also great to stimulate the vagal nerve. You can make activities and exercise that you enjoy a big part of your life. This helps to improve your vagal tone, and also your overall happiness.

You can consult Dr. Jason Jones to learn more about natural and simple ways to improve vagal tone to enhance your physical and mental wellbeing and connect better to the world.

Lowering Stress for Optimum Health Part 2: What is Vagal Tone? Dr. Jason Jones Elizabeth City NC, Chiropractor

The vagus nerve is simply described as the longest nerve in the body which originates as cranial nerve 10 in the brain. It travels down from the brain to the neck and then passes around important organs throughout the body, including the digestive system, pancreas, liver, spleen, lungs, and heart.

The vagus nerve is a key part of your parasympathetic nervous system, which controls the "rest and digest" function, countering the "fight or flight" function of the sympathetic nervous system.

The vagus nerve influences many functions in the body, including digestion, breathing, and heart rate, all of which impact your overall health.

However, one thing you need to pay special attention to is the "tone" of your vagus nerve. The vagal tone is an internal biological process that determines the activities of the vagus nerve.

What is vagal tone?

The vagal tone is key to the activity of your parasympathetic nervous system. It is measured by tracking both your heart rate and your breathing rate. When you breathe in, your heart rate speeds up a little, and when you breathe out, your heart rate slows down a little.

The bigger the difference between your inhalation and exhalation heart rate, the high your vagal tone.

So when you have a higher vagal tone, it means that your body can quickly relax after a period of stress.

What is the implication of a high vagal tone?

High vagal tone helps to improve many body functions, causing:

• Lower blood pressure
• Better blood sugar regulation
• Improved digestion via increased production of digestive enzymes
• Reduced risk of stroke and cardiovascular disease
• Reduced migraines
• Less anxiety
• Better mood
• Higher resilience

One of the interesting functions of the vagus nerve is that it reads your gut microbiome and activates a response to control inflammation based on whether it detects pathogens or non-pathogens. This way, your gut microbiome can have an influence on your stress levels, mood, and overall inflammation.

What is the implication of low vagal tone?

Low vagal tone is found to be associated with depression, cardiovascular conditions and stroke, chronic fatigue syndrome, diabetes, cognitive impairment, and a higher rate of inflammation conditions, including all autoimmune diseases (autoimmune thyroid condition, endometriosis, rheumatoid arthritis, lupus, and more).

Much research has shown positive feedback between high vagal tone and good overall health. Hence, the more you increase your vagal tone, the more your mental and physical health will improve.

Dr. Mladen Golubic, Medical Director of the Cleveland Clinic, states that "The vagal response reduces stress. It reduces your blood pressure and heart rate. Stimulates digestion, and changes the function of certain parts of the brain, and all those things that happen when we are relaxed."

However, do you know that studies have shown that vagal tone can be passed on from mother to child? If you are depressed or anxious during pregnancy, you tend to have lower vagal activity, and once you give birth, your child has a higher chance of having low vagal activity, and low serotonin and dopamine levels.

That's more reason why you should learn how to strengthen your vagal tone naturally.

You can consult Dr. Jason at our chiropractic office at Elizabeth City, NC, to learn about natural ways to stimulate and strengthen your vagus nerves. This will help to improve your mental, physical, and overall well-being.