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Healing Gastritis & the Enteric Nervous System: Vagus Nerve Communication on the Gut-Brain Axis

May3

Inflammatory names whose suffix is ‘itis’ are turning up way too often these days, even in casual conversation. What follows is the comparison to a disease. Gastritis is one of those words I’ve been hearing a lot lately, and it involves the loss of one of our most precious and protective barriers, the stomach lining.

Western Medicine would have you believe that this mucosal lining might be inflamed due to an infection, faulty diet, or digestive hormone imbalance, and these may very well be contributing. Gastritis results when the immune system detects a threat to the mucosal barrier. It is an autoimmune response that triggers inflammation. But there is an important underlying mechanism involving the vagus nerve and the enteric nervous system.

What Chinese Medicine has understood for thousands of years through a gestalt view, Western Medicine is just beginning to understand through a reductionist view. One example would be how the immune system (Water Element) relates to the nervous system (Fire Element). Each tempers and controls the other. When in excess, the yin of Water (immune system) extinguishes the yang of Fire (nervous system), and when in deficiency, Fire is allowed to burn out of control (inflammation), which further dries and depletes Water’s deep, feminine yin reserves, creating a vicious cycle of inflammation.

An introductory crash course in the Chinese Five Elements and their phases of transformation would not fit in a Substack post, so let’s suffice to say that the Chinese have been at this for a lot longer than we have in the West. Traditional Chinese Medicine is an elegant model for viewing and restoring whole bodily systems, including the gastrointestinal system. Gastritis gives us the opportunity to explore this relationship between Fire and Water, the nervous system, and the deep immune system.

The enteric nervous system (ENS) directly connects the brain to the gastrointestinal tract and is often called the “second brain.” It is an autonomous network of over 100 million neurons embedded in the gut wall, from the esophagus to the rectum, responsible for transforming psychological and emotional stress into physical inflammation and pain. I learned that lesson over 50 years ago as a sensitive and anxious teenager. One night while attending a rock concert with a bunch of friends, I became surrounded by older kids doing drugs. I felt unsafe and out of control, and became anxious and overwhelmed by the social pressure to be “cool.” To my utmost horror and embarrassment, that night after the concert, I became overtaken in the parking lot by unbearable cramping pain. I had to lie down. And so there I lay in a sea of people, clutching my side and writhing on the asphalt, waiting for the gas to pass. And so began my journey with irritable bowel syndrome triggered by emotional stress.

Today, kids are suffering from stress-induced gastritis in even greater numbers from the immense social pressures amplified by social media. Chronic stress causes the ENS to release hormones that trigger inflammation and impair nerve function in the gastrointestinal tract. Stress-induced neural dysfunction leads to deficiencies in acetylcholine and impaired gut motility, leading to worsening gastritis. Acetylcholine is a vital neurotransmitter in the central and peripheral nervous system and is essential for the parasympathetic nervous system (PNS), which is responsible for “rest and digest.”

When we live in the sympathetic nervous system’s “fight or flight” response, we exhaust our adrenals and diminish our digestive qi. Psychological and physiological stress cause the body to withdraw blood supply from the digestive system and redirect it toward more vital organs. This decreases the stomach lining’s defenses, making it more vulnerable to stomach acids and complications. The PNS also enhances immune function.

The vagus nerve is the main component of the PNS that activates digestion. It is the longest nerve in the autonomic nervous system, extending from the brain stem to the abdomen. The stimulation of receptors by acetylcholine drives PNS actions, such as increased gastrointestinal motility and glandular secretion. The source of acetylcholine ACH is from the vagus nerve. Additionally, the vagus nerve acts as a major anti-inflammatory pathway by releasing acetylcholine, which inhibits the production of pro-inflammatory cytokines, lowers systemic inflammation, and modulates intestinal permeability, which is essential for protecting the gut lining. The vagus nerve regulates inflammation throughout the body. It innervates the gut and spleen, relaying information from these areas and activating the hypothalamus-pituitary-adrenal (HPA) axis, contributing to reduced inflammatory responses. Poor vagal tone is associated with chronic inflammation and autoimmune conditions. Are we seeing a pattern here? By restoring the nervous system with Chinese herbs, vagal tone is improved.

The ENS and the vagus nerve form a crucial bidirectional communication link between the brain and the gut, known as the brain-gut axis. While the ENS, or second brain, is autonomous and controls digestion, the vagus nerve governs the primary highway upon which sensory data is sent to the brain, and motor instructions that regulate digestion and motility are sent to the gut. When information coming in through the senses is unreliable due to stress and trauma, we see a serious disruption of the Fire Element. The ENS relies on the governance of the vagus nerve. The nervous system in Chinese Medicine is under the governance of the Fire Element.

When the stomach lining is worn down to where it can’t protect itself from its own acids and enzymes, symptoms include severe indigestion, bloating, and upper abdominal pain that can lead to ulcers. Inflammation causes the symptoms of gastritis. Acute gastritis goes away when the acute cause resolves, but chronic gastritis takes longer to heal. Chronic gastritis affects about 2 out of every 10,000 people in the U.S., and over half of the world’s population has gastritis associated with the widespread, chronic bacterial Helicobacter pylori infection. Once H. pylori has been ruled out, identifying the sources of chronic stress and reducing or eliminating them will begin the healing process. Note: if you need to be tested or are positive for H. pylori, please read my post Think You Have an Ulcer? Think Again: H. pylori and Mastic Gum.

The good news is that Chinese Medicine offers very effective nervines and adaptogenic tonics to assist the body in healing from long-term stress. Chinese Medicine and Five Element Theory, which studies relationships and patterns, addresses the underlying causes of a chronic condition, while Western Medicine offers drugs that may relieve symptoms but allow imbalances to persist and may cause more harm than good in the long run.

Teaching Nervous System Health in The Casita at Tranquilbuzz Coffee House, Silver City, NM. Photo by Chuck Willhide

One strategy employed by Chinese Medicine is the restoration of the Water Element’s deep feminine yin (kidneys/adrenals/deep immune system) that has been under assault by our masculine, over-driven, yang society. When the adrenals corresponding to the Water Element become depleted, we also see a depletion of endogenous glucocorticoids. These essential steroid hormones, secreted by the adrenal glands, regulate stress responses and immune function. We see extensive use of synthetic corticosteroids in Western Medicine for their anti-inflammatory and immunosuppressive properties in the treatment of asthma, allergies, autoimmune diseases, and other inflammatory conditions. Synthetic hormones are known to disrupt the HPA axis and create hormone imbalances.

Permanent lifestyle changes to reduce chronic stress and anxiety may be necessary. When I was 19 years old in 1974, I followed an East Indian guru and practiced meditation, which set me on a healing path. Today, there are many options for managing stress, including yoga and mindfulness practices. When stress and anxiety are high, the production of acidic digestive juices increases, and the mucus and prostaglandins that protect the stomach lining decrease. And with prolonged, chronic stress, changes can occur in the autonomic nervous system, including the parasympathetic and sympathetic systems. Chronic stress often leads to hypersensitivity of the sympathetic (fight or flight) nervous system, which can cause the onset of pathological symptoms at the gastric and intestinal levels. If left untreated, it can lead to gastroesophageal reflux disease (GERD), ulcers, and malabsorption of vitamins and minerals, specifically vitamin B12 and iron.

Herbal Strategies for Restoring Gut Health

• Mucilaginous herbs act as a demulcent to coat the stomach and intestinal lining and are used to soothe, protect, and hydrate irritated mucous membranes and inflamed tissues. These include: slippery elm bark (Ulmus rubra), marshmallow root (Althea officinalis), Aloe vera, oatstraw (Avena sativa), and plantain leaf (Plantago major).

• Oatstraw (Avena sativa), used in an infusion to moisten, hydrate, and as a nervine tonic. May be combined with Nettles, which helps to restore the deep feminine yin of the Water element.

• Oat gruel – Gently simmer a handful of old-fashioned oats and a handful of slippery elm bark (approx. ¼ cup each) in 1 quart of beef bone broth for 30 minutes, strain, and drink ½ cup as needed. The broth contains collagen and, combined with the herbs, coats, warms, and protects the stomach lining.

• Adaptogens & Nervine Tonics – Adaptogens provide significant benefits to help relieve the negative impact of constant worry, overwork, inadequate sleep, and unsustainable lifestyles. A nervine tonic is something you take consistently over a period of time. The longest-lasting results from herbal medicine is in its tonic ability to restore whole bodily systems. Nervines are complementary herbs for adaptogens. Adaptogens alone will not make up for a lack of sleep, a poor diet, or a lack of exercise. Most Americans are sleep-deprived, and adaptogens can help, but the most important thing in restoring the adrenals (Water element) is to sleep. Nervines enhance the effects of adaptogens. Nervine tonics are calming herbs that are mildly relaxing without being overtly sedative. This type of herb restores emotional balance and nourishes the nervous system, allowing it to do what it was designed to do. Nervines help calm anxiety and gastrointestinal tract symptoms caused by stress, lack of sleep, irritability, and hypertension. Some adaptogens are also used as nervines, including ashwaganda, eleuthero, reishi, rhodiola, and schisandra. Other nervine herbs include: chamomile, fresh milky oat, hawthorn, lemon balm, motherwort, and skullcap. A great way to begin is by having a cup of chamomile tea one hour before bed each night.

• Vital Adapt by Natura is an adaptogenic tonic that I regularly recommend. It nourishes adrenal and endocrine function and optimizes stress protection. Vital Adapt includes Eleuthro‚ Rhodiola‚ Schizandra, and Ashwagandha.

A healing cup of tea… Photo by Thea Summer Deer

Lifestyle

• Ensure that you are getting between 7 and 9 hours of good sleep. Take naps and rest when tired. Sleep and rest are the most restorative things you can do for your nervous system. Without this, the body simply cannot restore itself. Additionally, be sure to retire around 10pm. Your liver does the bulk of its work between 11pm and 3am, and if you are active during this time, you are robbing the Liver of the energy it needs to do its work of filtering blood and hormone signaling. People who stay up to work past 11pm often experience a “second wind.” This is Liver energy that you are siphoning off, and it comes with a price.

• Regular, moderate exercise

• Manage your stress, favoring relaxing physical activities such as mindfulness yoga, Tai Chi, or Qigong.

• Mind-Body Techniques: gut-directed hypnotherapy, biofeedback, and cognitive behavioral therapy (CBT) can help manage digestive symptoms by addressing the stress response.

• Vegas nerve stimulation can be achieved by singing and humming!

Supplemental and Dietary

• Prebiotics and probiotics – gut flora influences the ENS and can contribute to or alleviate neuroimmune dysregulation and inflammation. It is well established that the gut is one of the most important components of the immune system and is influenced by microflora. Regular intake of probiotics can help maintain a healthy intestinal flora. Take an acidophilus supplement, eat fiber-rich and fermented foods, and drink organic, raw, unflavored kombucha, which is a potent source of probiotics and antioxidants that aid gut health by fostering a balanced, healthy gut microbiome, improving digestion, and reducing inflammation. It introduces beneficial bacteria that may help alleviate gut-related issues and improve nutrient absorption.

• Eat small and frequent meals and chew well to facilitate digestion and reduce the time food spends in the stomach.

• Bone broth is rich in collagen and an easily digestible form of protein that supports the gut lining by reducing inflammation, repairing the gut lining, reducing leaky gut by maintaining the integrity of the intestinal barrier, and fostering a healthy, diverse microbiome. You can find my bone broth recipe using Chinese herbs on my Wisdom of the Plant Devas blog: Chinese Herbal Chicken Soup for Optimal Health

• Multi-Stress B vitamin supplement, specifically B12, B1, & B6, which work together to support nerve cell survival, remyelination, and repair damage. Vitamin B12 is essential for nerve regeneration, maintaining the protective myelin sheath, and addressing peripheral neuropathy, while B1 and B6 support metabolism.

• Vitamin D: From fish oil, supports nerve health and myelin sheath maintenance.

• Vitamin E: Functions as an antioxidant that protects nerve cells from damage.

• Magnesium: Helps manage nerve pain and excitability

• Omega 3s: Found in fish oil, support nerve cell structure.

• Reduce irritants – Don’t feed the fire! Minimize intake of alcohol, sugar, and processed foods. Don’t use artificial sweeteners.

• Stay hydrated – drink sufficient water daily, approximately 2 quarts.

• Seek professional guidance: Consult with a knowledgeable herbalist, acupuncturist, or alternative practitioner for tailored advice.

Remember to Take Your Bitters! Grandma’s Longevity Plan

Jul30

Life can be bittersweet, with tears of joy and tears of pain. But when it comes to the bitter flavor, that is one taste we have not learned to appreciate. Foods and herbs that are bitter are also highly nutritive and have profound healing properties. No wonder our grandparents and great-grandparents used herbal bitters as part of their longevity plan.

So, I take my bitters first thing in the morning, just like Grandma used to do. My mouth begins to water, and the digestive juices start to flow. They are best taken as a tonic, consistently over time. And as one of my mentors would say, “Bitters make everything in the body that likes to squirt – to squirt!” Think of squeezing a squishy, rubbery ball. Bitter works by astringing (squeezing) and toning our glands and organs, like salivary glands that squirt saliva and the gallbladder that squirts bile. It’s a fun way to visualize how the bitter flavor tones these body parts.

Bitter is a substance with an astringent taste, stimulating the flow of saliva (sialagogue), gastric juices, the digestive process, and the appetite. For this reason, it must be tasted on the tongue to stimulate a cascade of reactions that begin in the mouth with salivation and get the juices flowing. Bitter receptors on the tongue send a message to the brain to stimulate a physiological response. Some bitters include bitter alteratives, tonic-astringents, mild bitters, aromatic bitters, bitter demulcents, bitter anodynes, and bitter laxative tonics. Different kinds of bitter receptors are widely distributed in human tissue, including the digestive tract, pancreas, respiratory tract, placenta, white blood cells, heart, brain, thyroid, skin, and testes. We don’t yet know the role of all these bitter receptors, but we see the effect of digestive and dietary bitters, which have been widely studied.

Bitters promote the secretion of digestion hormones and the production of stomach acid that prepares the gut to receive a meal. They increase appetite, peristalsis, and digestive secretions in the stomach and intestines. Bitter herbs and foods have formed the bedrock of herbalism since ancient times. Every natural healing system recognizes them as an essential category of herbs, “food as medicine.” Bitter is the most common flavor found among medicinal herbs. And while bitterness is unpleasant, it can also warn of potentially toxic constituents. These are strong medicines and why they have become commonly used in herbal medicine.

The ancient, wise, and time-tested Chinese Five Element Theory system has much to say about the profound impact of bitter foods and herbs on health. Bitter is seen as having nutritive value, and if we lack this “nutrient,” then dis-harmony and disease become predictable. Modern science bears out that bitter herbs can work metabolic wonders in stimulating healthy digestion, aiding liver detoxification, improving kidney function, participating in blood sugar regulation, stimulating immunity, improving nutrient assimilation, and assisting as a natural laxative.

Bitter is the most deficient flavor in the modern diet. That, in part, contributes to the epidemic rise in inflammatory conditions and chronic illness. The bitter flavor cools inflammation and an overheated liver, the organ responsible for detoxifying some of the most harmful substances that enter the body through air, water, food, or skin. Certain bitter herbs can even help the liver regenerate itself. No pharmaceutical can do that. All pharmaceuticals overheat the liver. Milk thistle is an example of an herb that supports and protects the liver (hepatoprotectant).

In the wisdom of the Chinese Five Elements, the bitter flavor corresponds to the Fire Element and the summer season. The bitter flavor is essential in summer as a yin tonic because it clears excess heat caused by yin (Water Element) deficiency.

More people today have excess heat symptoms due to a deficiency of cooling yin fluids (blood, lymph, hormones, all secretions, intracellular fluids, etc.). The bitter flavor helps to restore the deep yin of the Water Element (Kidneys & Adrenals).

The heart and small intestine are the organ system that corresponds with the Fire Element. Most heart problems involve deficiency. The heart in Chinese Medicine refers to Western medicine’s nervous and circulatory system. It is impacted by the constituents (alkaloids and glycosides) commonly found in bitter herbs, which include their antimicrobial and anti-inflammatory actions. In the case of a fever (excess Fire), bitter roots like goldenseal are considered antipyretic and anti-inflammatory, helping to clear the heat of infection and reduce fever. The bitter flavor can neutralize heat symptoms that arise in any season.

Bitter is useful in dishes and diets to control excess Fire or tonify Water. Celery is a mildly bitter food for clearing heat, cleaning arteries of cholesterol and fats, and helping lower blood pressure. This is one of the reasons we have seen the recent rise of its popularity for juicing. Chamomile is also a mild bitter and a tonic when taken daily as a tea. But beware! It will become unpalatably bitter if you leave it steep for too long. The strongest bitters are in the herbal realm, including burdock root, dandelion root, yellow dock, motherwort, and many more. Yellow dock is incredibly supportive of stubborn anemia and helps increase hemoglobin levels in the blood.

Summer heat creates heat in the heavens and fire on Earth; they create the heart and the pulse within the body, red color, the ability to express laughter, bitter flavor and emotions of happiness and joy. —Inner Classic

In Chinese Medicine, Fire and Water are two ends of the same spectrum and have a symbiotic relationship. Water’s coolness keeps the heart’s fire in check, while fire’s heat keeps the Water Element from freezing or becoming stagnant. The bitter flavor is the most underused and needed due to the widespread excesses of the Wood Element (liver & gallbladder) and overconsumption that leads to an overheated liver. Fire fed by excess Wood burns hot and out of control, depleting of the deep, watery feminine yin, which is at the root of most imbalances, including hormonal imbalances.

Yin deficiency symptoms typify the modern person who is uneasy and anxious with abundant energy that is mostly appearance and, in reality, lacks the deep, watery yin reserves. This deficiency is evident not only in people and the institutions they create but in the Earth itself as high-quality food and water sources dwindle. Actions that build a substantial yin foundation for an individual are the same ones that restore the planet.

Yin deficiency and adrenal burnout, caused by an overheated liver and the excesses of our overachieving Western society, are epidemic. The imbalances are far-reaching and evidenced by global warming, fires, flooding, mass extinctions, and environmental systems collapse. Restoring the deep feminine yin contains the potential for planetary restoration.

Our ancestors, particularly our great-grandmothers, understood the significance of herbal bitters as a pre-meal tonic. When taken before a meal, these bitters stimulate metabolism, aid in digestion, and contribute to overall health. Unfortunately, the most vital and bitter parts of whole foods are often refined away. These crucial components, rich in cooling minerals like magnesium and selenium, offer protective and rejuvenating benefits. It’s no surprise that the lack of these vital elements contributes to the widespread lack of vitality in people today.

Bitter herbs can work wonders for restoring bodily systems. They stimulate healthy digestion and immune function, increase bile production, improve nutrient assimilation, aid in liver detoxification and regeneration, improve kidney function, assist in blood sugar regulation, provide a natural laxative, and reduce inflammations. SO REMEMBER TO TAKE YOUR BITTERS!

Most common bitter foods are actually combinations of bitter and other flavors, and are listed below.

Bitter Foods: Amaranth, arugula, asparagus, bitter melon, carrot top, celery dandelion greens, endive, escarole, orange peel, rhubarb, romaine lettuce, oat, quinoa, rye, and watercress.

Bitter Herbs: Alfalfa, angelica, aloe, black walnut, boneset, burdock root, cascara sagrada, California poppy, chamomile, chaparral Chaparro armagosa, chickory root, dandelion root, echinacea root, elecampane, goldenseal root, hops flowers, horsetail, milk thistle seeds, motherwort, mugwort, Oregon grape root, pau d’ arco, red root, rhubarb root, turmeric, valerian, vervain, willow, wormwood, yarrow and yellowdock.

Bitter and Sweet: Amaranth, artichoke leaf, asparagus, celery, chicory root, elderflower, lettuce, papaya, quinoa, turmeric, and turnip.

Bitter and Sour: Blackberry leaf, orange peel, and vinegar.

Bitter and Pungent: Angelica, citrus peels, radish leaf, scallion, turnip, and white pepper.

Bitter Roots: Burdock, dandelion, gentian, goldenseal, echinacea, Oregon grape root, red root, yellow dock, and yellow root.

Bitter Chinese Herbs: Andographis, coptis, gardenia, gentian, phellodendron, pulsatilla and skullcap.

Bitter Grains (The bitter aspect of grains is in their germ and bran): Farro, quinoa, rice, spelt, and wheat.

Note: Severely deficient people can’t tolerate intensely bitter food or herbs for any length of time.

Learn more in Thea’s online classes at Wise Woman School:

Love Your Liver: Spring & the Wood Element

Heal Your Heart: Nervous System Health & the Fire Element

Read Thea Summer Deer on Substack for Elder Wisdom & Good Medicine

Chinese Herbal Chicken Soup for Optimal Health

Oct20

The benefits of bone broth are now well known, but you can kick it up a notch by adding these Chinese Herbs during the last hour of cooking. Consider it as extra insurance for your immune system. I have broken down the medicinal benefits of each herb in this soup which I have found healing for myself and my family. You can learn more about the energetics of food in Indian Summer: Nourishing the Earth Element and Wisdom of the Five Flavors course at Five Element Academy. If you don’t want to buy the herbs individually, I recommend Plum Dragon’s Chicken Soup Herb Pack. You will find the recipe on their website: Plum Dragon Herbs.

The Herbs:

Astragalus Root (Huang Qi) – Helps to prevent and treat corona viruses (common cold & flu) and upper respiratory infections. Its herbal actions include: immunomodulator, anti-inflammatory, antibacterial, antioxidant, cardioprotective, hepatoprotective, and adaptogenic. Astragalus is a nervous system tonic, immune tonic, and Spleen qi tonic (diabetes). Considered a foundational herb in TCM, Astragalus, in addition to being a deep immune system activator, also strengthens the lung qi and the surface immune system, which is the first line of defense against pernicious influences. It also appears to enhance nonspecific and specific immunity. Astragalus is a beneficial herb for anyone who might be immune-compromised. Learn more by reading my Wisdom of the Plant Devas Blog post, Astragalus for Myocarditis, Long Covid, & Immune Support

Codonopsis Root (Dang shen) –  A superb Qi tonic used to invigorate the Spleen and Lung and treat yin deficiency. It is an excellent Blood tonic and a major immune system tonic. Codonopsis has powerful strengthening effects, especially on the digestive, respiratory and immune systems and has been used since antiquity to build strong, healthy children.

Solomon’s Seal (Yu Zhu) – The key actions of Solomon’s Seal are demulcent, expectorant, sedative, and tonic. It has an affinity for the Lung and Stomach, can help with a dry cough and sore throat, and is most prized as a yin tonic. Yin tonics work by restoring the Water Element (Kidney), which cools the Liver (Wood Element). Tendons and ligaments are the body part that correspond with the Wood Element, and this is why Solomon’s Seal is used to help heal injured tendons, and restore proper tension to ligaments. It does this by its ability to nourish yin, moisten dryness, and to nourish and moisten sinews. Solomon’s Seal also quells wind, relieving pain and spasms due to wind generated fluid deficiency. Learn more by reading my Wisdom of the Plant Devas Blog post, Solomon’s Seal: Adapting to Stress & Achieving Flexibility in Times of Change

Angelica Sinensis (Dang Gui) – A superior blood tonic that supports healthy blood circulation, especially in the abdomen and pelvic basin. It also has analgesic and mild sedative (calming, relaxing) actions.

Chinese Yam (Shan Yao) – Energetically sweet it strengthens the Spleen and Stomach, and nourishes the Earth Element. Learn more in Indian Summer: Nourishing the Earth Element

Goji Berries (Gou Qi Zi) – Also known as Wolfberries, they are nutritious, improve immune function, and increases energy.

Dried Figs (Wu Hua Guo) – An energetically neutral food (yin & yang balanced) and known to moisten the lungs and relieve coughs. Energetically sweet they invigorate the Spleen.

Dried Red Dates (Hong Zao) – Balance qi and nourish the Blood. Improves insomnia and protects the Liver.

Resources:

Chinese Soup Pot: Delicious Soups For Optimal Health

Thea Summer Deer’s Blog: The Carnage of Waste

Note: I review products independently and only recommend ones that I have used personally. As a Plum Dragon affiliate I may earn a commission from qualifying purchases.