A neurosurgeon has disclosed his daily routine to combat what he identifies as one of the primary threats to human longevity.
Despite a slight uptick in life expectancy in the U.S. to 78.4 years, it still falls short compared to countries like the UK, parts of Europe, Canada, and Australia, where the average life expectancy is 80.3 years.
Ensuring a long and healthy life is a universal concern, and according to a neurosurgeon, the key lies in minimizing inflammation and activating the vagus nerve.
Dr. Kevin Tracey, who is a neurosurgeon, an expert in inflammation research, as well as the president and CEO of the Feinstein Institute for Medical Research, has stated that inflammation has now become ‘the greatest threat to healthful human longevity’ instead of infection. This perspective is outlined in his book, “The Great Nerve: The New Science of the Vagus Nerve and How to Harness Its Healing Reflexes.”
Inflammation is closely linked to diseases such as cancer, heart disease, diabetes, and autoimmune disorders, which Dr. Tracey terms as ‘diseases of inflammation,’ according to Business Insider.
Understanding the vagus nerve and its influence on the nervous system is essential.
The Cleveland Clinic explains that the vagus nerve transmits signals between the brain, heart, and digestive system, playing a crucial role in the parasympathetic nervous system. Its stimulation can address medical concerns ranging from epilepsy to depression and gastroparesis, a condition where food does not move properly through the intestines.
Composed of 200,000 nerve fibers from the brainstem, the nerve extends throughout the body, organs, and gut.
Neurosurgeons have identified that stimulating the vagus nerve can act as a form of therapy for inflammatory diseases, like rheumatoid arthritis. Dr. Tracey and his team were the pioneers in discovering this connection back in 1998.
The Feinstein Institute utilized a handheld device on mice to stimulate the nerve, leading to a 75 percent decrease in inflammation in their blood. Humans can also activate this nerve from the comfort of their homes.
Dr. Tracey acknowledges that scientists cannot fully explain the mechanisms yet, but he incorporates three practices into his daily life to help fend off chronic conditions.
Exercise is widely recognized for its health benefits, and it doesn’t have to be intense to help prevent diseases or reduce inflammation risks.
Dr. Tracey exercises for 30 to 45 minutes about five times a week, including a mix of cardio, strength training, yoga, and stretching.
“Strength training preserves muscle mass, improves metabolic function, and prevents injuries. Aerobic exercise, such as walking, cycling, or swimming, enhances cardiovascular health and endurance,” he stated.
While a hot shower can be comforting, ending with cold water might benefit the nervous system. Dr. Tracey turns his water to cold for two to three minutes at the end of his shower.
He explains that cold exposure initiates the body’s ‘fight-or-flight’ response, with some evidence suggesting it helps suppress inflammation.
Dr. Tracey noted that after the initial cold shock raises the heart rate, the cold eventually activates the parasympathetic nervous system, which slows breathing and lowers the heart rate.
According to UCLA Health, cold therapy can also strengthen immunity against colds, alleviate pain, reduce symptoms of depression, boost metabolism, and enhance circulation.
The site adds that it can lessen inflammation and muscle soreness as cold temperatures cause blood vessels to tighten and redirect blood to vital organs, enriching it with oxygen and nutrients.
As the body warms up again, blood circulation normalizes and can help ‘flush out’ inflammation and reduce muscle soreness from activities like exercise.
Nevertheless, Dr. Tracey cautions that the precise role of cold therapy in inflammation management remains uncertain.
Lastly, Dr. Tracey meditates daily for at least 10 minutes, typically in the morning.
Although more research is needed on how meditation correlates with reducing inflammation, Tracey refers to studies supporting the idea.
A 2022 study involving nearly 5,000 participants found that those who practiced mindfulness, such as meditation, had fewer inflammatory biomarkers in their blood than those who did not.
Dr. Tracey believes meditation is worthwhile as it might boost vagus nerve activity, and personally, it has helped him be more present and less stressed.