Gut feelings are real feelings

             

The autonomic nervous system acts largely unconsciously and regulates body functions such as 

 - blood pressure

 - heart and breathing rates

 - body temperature

 - digestion

 - metabolism 

 - balance of water and electrolytes 

 - production of body fluids (saliva, sweat, and tears)

 - urination and defecation

 - dexual response

Neuroanatomy shows that this system encompasses nerve fibers transmitting information from the body towards the brain as shown in image. 

Most people are familiar with the fight-flight-or-freeze system, the sympathetic division of the autonomic nervous system, characterized by ramping up adrenaline; the 10th cranial nerve, the long nerve named vagus after its vagabond or “wandering” nature, connects to every organ from the neck down (except for the adrenal glands) and to the parasympathetic division of the autonomic nervous system, that tell the body to chill out by releasing acetylcholine. 

Stephen Porges (director of the Brain-Body Center at University of Illinois) Polyvagal theory claims humans to have physical reactions associated with facial expressions and emotions making this to have many implications for the study of stress, emotion, and social behavior. It suggests the vagus nerve to serve to identify the relationship between visceral experiences and the vagus nerve's parasympathetic system control, the latter known as rest-and-digest system, responsible for controlling the mood, digestion, immune response and cardiovascular activity. The long reaching tendrils from the vagus act and wire to activate human organs to release vasopressin, prolactin, oxytocin and other hormones. hormones that regulate heart rate, blood pressure, respiratory rate, and improve relaxation, communication and bonding.


The Polyvagal theory explains 3 different human states: social engagement, fight/flight, and freeze, elicited by perception, biological and nervous system responses to how we perceive the environment. 

As more and more the Polyvagal theory sounds exciting and fascinating explanation of how body handles stress, ventral vagal status is where one wants to be and thus, the question that pops-up is ... can the activity of the vagus nerve be enhanced?  Wrap-up of actions that seem to pave that way:

1) Exercise: Movement is a powerful way to improve vagal tone, to be more connected and to enhance the sense of happiness. Making exercise and activities a big part of a healthy life.

2) Deep, slow breathing: Diaphragmatic breathing, that is, full expansion of abdomen is key to slow breath with a long exhale. Start with a tempo of 3 seconds in and 3 seconds out, and then begin to lengthen exhalation since the slower the exhale the more stimulation to the vagus nerve.

3) Chanting, singing, humming, and gargling: the muscles of the vocal cords are connected to the vagus nerve as these are ways to improve vagal tone and increase heart rate variability, a sign of a healthy nervous system.

4) Cold exposure: cold exposure activates cholinergic neurons that are part of the vagus nerve pathways, and it stimulates the vagus nerve. Cold showers are the easiest way to integrate this into your life.

5) Massage: regular massage and techniques like foot reflexology also stimulate the vagus nerve. 

6) Meditation: a great way to improve vagal tone, decrease stress response, and improve mindfulness awareness over time.

7) Omega-3’s: great foods that can help with improving vagal tone, overall mental health, and cognitive decline if there is any. 

8) Probiotics: lactobacillus and bifidobacterium, directly related to the gut-brain connection as it relates to mood, anxiety, and depression, are directly linked to the vagus nerve as well, and can improve the vagal tone and stimulation.

9) Socializing and laughing: last but not the least, make sure that despite the current circumstances in the world, you’re connecting with people, socialize and laugh, and enjoy life as much as possible.

Living (and surviving) pandemic days

Since mid March, “self-quarantine”, “social distancing”, and ”working from home” are expressions that form part of the COVID-19 pandemic multitude of unique and new challenges.

Unfortunately, in most countries around the world, all of these became forced necessity rather than an individual choice, representing new experiences of the circumstances in which we work and live. The so called "new-normal" is totally unusual for the majority of us, with all routines changed, causing anxiety and stress whilst demanding for daily resources to discover and adapt to new ways to work, live and communicate.

It’s a weird old world we’re living now, isn’t it?  Think back to the start of 2020, who could have guessed or even described the situation if not only a science fiction writer?

Is this what life will be like for the next 2 years? How will we be able to sustain and overcome all he impact in our mental health and well-being? With no way to find out, the key to live and survive seems to be acceptance of how life has changed with a continuous exercise of empathy. 

What I have (re)learned by now 

• It is OK to miss the "old ways" and what "I have lost"; this has helped to acknowledge the challenges and difficulties 

• The relevance of staying informed but not alarmed; it is crucial to get information from reputable sources and to focus attention on the local and on the things and actions we can control

• How key is to create new routines; home-based gym, yoga, meditation etc and to assure that distancing is not disconnecting by keeping online with family, friends and colleagues... 

• Put down in words some thoughts and feelings; maybe they will turn out good stories when looking back after COVID-19 has passed

• Keep being grateful and maintain the "strong" attitude; keeping strong for me means "dressing" body and mind with the right frame as I do not believe that finding motivation while in pyjamas the entire day is a good option

• Joy is found in small things (like completing a 1500 pieces puzzle); it does not depend from “major” events

• Give myself a break; these are extraordinary times and, between working from home, homeschooling the kids, continuous food preparation and more, much more, there are days when there's no energy left, and that's OK. Go outside and just breath.