How to Stimulate the Vagus Nerve

Over the years and most recently, I have posted a number of articles and posts about the Vagus Nerve and its connection to Heart, inflammation, Microbiome Gut, Brain, Memory, Cognition etc. This article written by Jordan Fallis, provides excellent information and perspective allowing you the opportunity to remain healthy.

How to Stimulate Your Vagus Nerve for Better Mental Health

“By developing an understanding of the workings of your vagus nerve, you may find it possible to work with your nervous system rather than feel trapped when it works against you.”

— Dr. Arielle Schwartz, Clinical Psychologist

Stimulating my vagus nerve has played a key role in the management of my mental health over the years.

What exactly is the vagus nerve?

Originating from the Latin word “wanderer”, the vagus nerve lives up to its name as the longest nerve in the entire body. As the tenth cranial nerve,the Vagus is a major player in the parasympathetic (rest & digest) nervous system connecting your brain to the heart, gut (intestines and stomach) heart and lungs influencing heart rate, breathing ,memory, cognition and a host of other conditions.

Vagal tone

Vagal tone is an internal biological process that represents the activity of the vagus nerve. The tone of the vagus nerve is key to activating the parasympathetic nervous system. Vagal tone is measured by tracking your heart-rate alongside your breathing rate. Your heart-rate speeds up a little when your breathe in, and slows down a little when you breathe out. The bigger the difference between your inhalation heart-rate and your exhalation heart-rate, the higher your vagal tone. Higher vagal tone means that your body can relax faster after stress.

What is high vagal tone associated with?

High vagal tone improves the function of many body systems, causing better blood sugar regulation, reduced risk of stroke and cardiovascular disease, lower blood pressure, improved digestion via better production of stomach basic and digestive enzymes, and reduced migraines. Higher vagal tone is also associated with better mood, less anxiety and more stress resilience. One of the most interesting roles of the vagus nerve is that it essentially reads the gut microbiome and initiates a response to modulate inflammation based on whether or not it detects pathogenic versus non-pathogenic organisms. In this way, the gut microbiome can have an affect on your mood, stress levels and overall inflammation.

What is low vagal tone associated with?

Low vagal tone is associated with cardiovascular conditions and strokes, depression, diabetes, chronic fatigue syndrome, cognitive impairment, and much higher rates of inflammatory conditions. Inflammatory conditions include all autoimmune diseases (rheumatoid arthritis, inflammatory bowel disease, endometriosis, autoimmune thyroid conditions, lupus and more).

How do we increase vagal tone?

But what you really need to pay special attention to is the “tone” of your vagus nerve.
Vagal tone is an internal biological process that represents the activity of the vagus nerve.

Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress.

In 2010, researchers discovered a positive feedback loop between high vagal tone, positive emotions, and good physical health. In other words, the more you increase your vagal tone, the more your physical and mental health will improve, and vice versa (5).

“It’s almost like yin and yang. The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, stimulates digestion, all those things that happen when we are relaxed.”

— Dr. Mladen Golubic, MD, Medical Director of the Cleveland Clinic

What’s interesting is that studies have even shown that vagal tone is passed on from mother to child. Mothers who are depressed, anxious and angry during their pregnancy have lower vagal activity. And once they give birth to their child, the newborn also has low vagal activity and low dopamine and serotonin levels (1-3).

Your vagal tone can be measured by tracking certain biological processes such as your heart rate, your breathing rate, and your heart rate variability (HRV). When your heart rate variability (HRV) is high, your vagal tone is also high. They are correlated with each other.

You can increase your HRV by using the EmWave2 device. Some researchers actually use the EmWave2 to measure vagal tone in their studies.

NOTE: If your vagal tone is low, don’t worry – you can take steps to increase it by stimulating your vagus nerve. This will allow you to more effectively respond to the emotional and physiological symptoms of your brain and mental illness.

Stimulating the vagus nerve and increasing vagal tone has been shown to help treat a wide variety of brain and mental health conditions, including:

For people with treatment-resistant depression, the FDA has even approved a surgically-implanted device that periodically stimulates the vagus nerve. And it works (6-9).

But you don’t need to go down that route..  You can enjoy the benefits of vagus nerve stimulation naturally by following these 13 steps.

1. Cold Exposure

Acute cold exposure has been shown to activate the vagus nerve and activate cholinergic neurons through vagus nerve pathways (10).


Researchers have also found that exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve (11).

I often take cold showers and go outside in cold temperatures with minimal clothing.

Try finishing your next shower with at least 30 seconds of cold water and see how you feel. Then work your way up to longer periods of time.

It’s painful to do, but the lingering effects are worth it.

You can also ease yourself into it by simply sticking your face in ice cold water.

2. Deep and Slow Breathing

Deep and slow breathing is another way to stimulate your vagus nerve.


It’s been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve (51-52).

Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve and reaching a state of relaxation.

The best way to know if you’re on the right track is by using the EmWave2 device. It’s a biofeedback device that assist you in pacing your breathing. I previously wrote about the benefits of using the device here.

3. Singing, Humming, Chanting and Gargling

The vagus nerve is connected to your vocal cords and the muscles at the back of your throat.

Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve.

And this has been shown to increase heart-rate variability and vagal tone

I often gargle water before swallowing it. This is discussed more in Dr. Datis Kharrazian’s book, Why Isn’t My Brain Working?

4. Acupuncture

Acupuncture is another alternative treatment that has been shown to stimulate the vagus nerve (46).


I’m a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

Research shows that ear acupuncture stimulates the vagus nerve, increases vagal activity and vagal tone, and can help treat “neurodegenerative diseases via vagal regulation” (45).

In my experience, ear acupuncture is more effective than regular acupuncture. I’m not sure why. I’ve just personally noticed more benefits from ear acupuncture.

I also use this acupuncture mat at home to relax before bed.

5. Yoga and Tai Chi

Yoga and tai chi are two “mind-body” relaxation techniques that work by stimulating the vagus nerve and increasing the activity of your parasympathetic “rest and digest” nervous system.


Studies have shown that yoga increases GABA, a calming neurotransmitter in your brain. Researchers believe it does this by “stimulating vagal afferents”, which increase activity in the parasympathetic nervous system (13-18).

Researchers have also found that yoga stimulates the vagal nerve and therefore should be practiced by people who struggle with depression and anxiety (19).

Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer tai chi.

Tai chi has also been shown to increase heart rate variability, and researchers think this means it can “enhance vagal modulation” (20).

6. Probiotics

It’s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus nerve (27).


In one study, animals were given the probiotic Lactobacillus Rhamnosus, and researchers found positive changes to the GABA receptors in their brain, a reduction in stress hormones, and less depression and anxiety-like behaviour.

The researchers also concluded that these beneficial changes between the gut and the brain were facilitated by the vagus nerve. When the vagus nerve was removed in other mice, the addition of Lactobacillus Rhamnosus to their digestive systems failed to reduce anxiety, stress, and improve mood (25).

Another study found that the probiotic Bifidobacterium Longum normalized anxiety-like behavior in mice by acting through the vagus nerve (26).

I personally take the probiotic Prescript Assist. It’s my favourite probiotic.

But it doesn’t contain Lactobacillus Rhamnosus and Bifidobacterium Longum, which were used in the above studies. Here is one probiotic supplement that contains both. This one also contains both.

I previously wrote about some other ways you can increase the good bacteria in your gut. You can read about that here.

7. Meditation and Neurofeedback

Meditation is my favourite relaxation technique and it can stimulate the vagus nerve and increase vagal tone.


Research shows that meditation increases vagal tone and positive emotions, and promotes feelings of goodwill towards yourself (22, 23).

Another study found that meditation reduces sympathetic “fight or flight” activity and increases vagal modulation (21).

“OM” chanting, which is often done during meditation, has also been shown to stimulate the vagus nerve (24).

I couldn’t find any research demonstrating this, but in my experience, neurofeedback significantly increased my heart-rate variability and vagal tone as measured by my EmWave2.

Now that I’m done neurofeedback, I use the Muse headband to meditate. Similar to neurofeedback, it gives you real-time feedback on your brainwaves. I previously wrote about it here.

8. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself. They are found primarily in fish and are necessary for the normal electrical functioning of your brain and nervous system.


They often appear in most of my posts because they are so critical for brain and mental health and affect so many aspects of wellness.

They’ve been shown to help people overcome addiction, repair a “leaky brain”, and even reverse cognitive decline.

But researchers have also discovered that omega-3 fatty acids increase vagal tone and vagal activity (35-37, 40).

Studies shown that they reduce heart rate and increase heart rate variability, which means they likely stimulate the vagus nerve (34, 38, 39).

And high fish consumption is also associated with “enhanced vagal activity and parasympathetic predominance” (35).

This why I eat lots of wild-caught salmon and supplement with this krill oil.

9. Exercise

I’ve already discussed how exercise increases your brain’s growth hormone, supports your brain’s mitochondria, and helps reverse cognitive decline.

But it’s also been shown to stimulate the vagus nerve, which may explain its beneficial brain and mental health effects (28).


Many brain health experts recommend exercise as their number one piece of advice for optimal brain health.

This is my exercise routine:

  • Lift heavy weights 1-4 times per week
  • High-intensity interval sprinting 1-2 times per week
  • Walk as much as I can (ideally 30-60 minutes every day)

Walking, weightlifting and sprinting are the best forms of exercise, but you should choose a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.

10. Zinc

As I’ve discussed before, zinc is an essential mineral for mental health, especially if you struggle with chronic anxiety.

One study shows that zinc increases vagus nerve stimulation in zinc-deficient rats (41).

It’s estimated that 2 billion people in the world are deficient in zinc, and six different studies show that subclinical deficiency of zinc impairs brain function in children and adults (42-44).


So, if you struggle with a brain or mental health disorder, it’s quite possible that you’re deficient.

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach.

However, I still recommend at least short-term supplementation to ensure you get enough. I regularly supplement with zinc picolinate, one of the most absorbable forms of zinc, especially after any alcohol consumption. You can get it here or here.

It’s also available in this high-quality multimineral.

Check out my previous post about zinc and copper if you’re interested in discovering more steps you can take to increase your zinc levels.

11. Massage

Research shows that massages can stimulate the vagus nerve, and increase vagal activity and vagal tone (31-32).


The vagus nerve can also be stimulated by massaging several specific areas of the body.

Foot massages (reflexology) have been shown to increase vagal modulation and heart rate variability, and decrease the “fight or flight” sympathetic response (29).

Massaging the carotid sinus, an area located near the right side of your throat, can also stimulate the vagus nerve to reduce seizures (30).

I personally get a massage from a registered massage therapist every couple of months.

12. Socializing and Laughing

I’ve already discussed how socializing and laughing can reduce your body’s main stress hormone.


And now I’ve learned that they are likely doing this by stimulating the vagus nerve.

Researchers have discovered that reflecting on positive social connections improves vagal tone and increases positive emotions (47, 48).

Laughter has been shown to increase heart-rate variability and improve mood (49).

And vagus nerve stimulation often leads to laughter as a side effect, suggesting that they are connected and influence one another (50).

So my advice is to hang out and laugh with your friends as much as possible. Although I should probably be taking my own advice here, as I’m an introvert and often avoid socializing too much.

13. Intermittent Fasting

On most days, I don’t eat breakfast at all, and then “break my fast” by eating my first meal of the day around 2 or 3 p.m. That means I eat all my food for the day within an 8-hour window.


There are many health benefits to doing this. As I’ve discussed before, intermittent fasting can boost your brain’s growth hormone, improve mitochondrial function, and may help some people overcome brain fog and cognitive decline.

Research also shows that fasting and caloric restriction increase heart rate variability, which is an indicator that it increases parasympathetic activity and vagal tone (33).

The best way to start fasting is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time.


You don’t have to be controlled by your body and mind. You have the power to tell them what to do.

By stimulating the vagus nerve, you can send a message to you body that it’s time to relax and de-stress, which leads to long-term improvements in mood, wellbeing and resilience.

Increasing my vagal tone has allowed me to overcome anxiety and depression, and better manage them when they arise.

Overall, I hope you implement some of the above steps into your daily life, and they allow you to live more optimally.

Live Optimally,

Jordan Fallis

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First of all, the vagus nerve is the longest nerve in the body which originates in the brain as cranial nerve ten, travels down the from go the neck and then passes around the digestive system, liver, spleen, pancreas, heart and lungs. This nerve is a major player in the parasympathetic nervous system, which is the ‘rest and digest’ part (opposite to the sympathetic nervous system which is ‘fight of flight’).

Vagal tone

The tone of the vagus nerve is key to activating the parasympathetic nervous system. Vagal tone is measured by tracking your heart-rate alongside your breathing rate. Your heart-rate speeds up a little when your breathe in, and slows down a little when you breathe out. The bigger the difference between your inhalation heart-rate and your exhalation heart-rate, the higher your vagal tone. Higher vagal tone means that your body can relax faster after stress.

What is high vagal tone associated with?

High vagal tone improves the function of many body systems, causing better blood sugar regulation, reduced risk of stroke and cardiovascular disease, lower blood pressure, improved digestion via better production of stomach basic and digestive enzymes, and reduced migraines. Higher vagal tone is also associated with better mood, less anxiety and more stress resilience. One of the most interesting roles of the vagus nerve is that it essentially reads the gut microbiome and initiates a response to modulate inflammation based on whether or not it detects pathogenic versus non-pathogenic organisms. In this way, the gut microbiome can have an affect on your mood, stress levels and overall inflammation.

What is low vagal tone associated with?

Low vagal tone is associated with cardiovascular conditions and strokes, depression, diabetes, chronic fatigue syndrome, cognitive impairment, and much higher rates of inflammatory conditions. Inflammatory conditions include all autoimmune diseases (rheumatoid arthritis, inflammatory bowel disease, endometriosis, autoimmune thyroid conditions, lupus and more).

How do we increase vagal tone?

In the article above, vagal tone was increased through a device that stimulated the vagus nerve. The good news is that you have access to this on your own, but it does require regular practice. To some degree, you are genetically predisposed to varying levels of vagal tone, but this still doesn’t mean that you can’t change it. Here are some ways to tone the vagus nerve:

  1. Slow, rhythmic, diaphragmatic breathing. Breathing from your diaphragm, rather than shallowly from the top of the lungs stimulates and tones the vagus nerve.
  2. Humming. Since the vagus nerve is connected to the vocal cords, humming mechanically stimulates it. You can hum a song, or even better repeat the sound ‘OM’.
  3. Speaking. Similarly speaking is helpful for vagal tone, due to the connection to the vocal cords.
  4. Washing your face with cold water. The mechanism her is not known, but cold water on your face stimulates the vagus nerve.
  5. Meditation, especially loving kindness meditation which promotes feelings of goodwill towards yourself and others. A 2010 study by Barbara Fredrickson and Bethany Kik found that increasing positive emotions led to increased social closeness, and an improvement in vagal tone.
  6. Balancing the gut microbiome. The presence of healthy bacteria in the gut creates a positive feedback loop through the vagus nerve, increasing its tone.
  7. Qigong, Tai Chi, Yoga, Chill Out, (added by Dr. P)

The implications of such simple and basic practices on your overall health, and in particular on inflammation are far-reaching. If you suffer from an inflammatory condition, digestive upset, high blood pressure or depression, a closer look at vagal tone is highly recommended. We’ve known for years that breathing exercises and meditation are helpful for our health, but it is so fascinating to learn the mechanism by which they work. I hope this short article has inspired you to begin a meditation practice, as it has for me, and also to look for other means to manage the body’s inflammatory response.

NOTE: Chiropractic Adjustments are infamous for stimulating the Vagus Nerve as it passes close to the Cervical 1 Vertebrae (Atlas)

Additional Links:

How to Stimulate the Vagus Nerve for Better Optimal Health

Vagus Nerve Stimulation Dramatically Reduces Inflammation

Here’s how stress in your brain may cause heart troubles

Transcendental Meditation

Full Catastrophe Living written by the developer of this technique Jon Kabat-Zinn

I have asked my folks to purchase the book Human Heart/Cosmic Heart by Thomas Cowan MD to further their understanding of how the heart works and what we can do to prevent America’s # 1 killer heart disease



Forsythe P, Bienenstock J, Kunze WA.Vagal pathways for microbiome-brain-gut axis communication. Adv Exp Med Biol. 2014;817:115-33.

Kok, B, Fredrickson, B, Coffey, K, et al. How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone. Psychological Science 2013 24: 1123

Adrenal Gland Function/Anatomy

Adrenal Gland Function/Anatomy

The adrenal glands also known as the suprarenal glands are endocrine glands that sit on top of the kidneys. They are chiefly responsible for releasing hormones in conjunction with stress mainly cortisol, epinephrine and norepinephrine. The latter two are known as catecholamines. The adrenal glands effect kidney function by secreting a hormone known as Angiotensin II which is involved in regulating plasma osmosis. There is a 50 fold increase in kidney failure and this increase may be due to the impact of stress on the adrenal glands and its subsequent effect on kidney function.

The adrenal glands are divided by two distinct anatomies. The first being the outside core know as the cortex which is responsible for producing cortisol, aldosterone and androgens. The inner center known as the medulla produces epinephrine and norepinephrine.

Corticosteroid hormones are synthesized from cholesterol and include cortisol, corticosterone and androgens such as testosterone and aldosterone. Unlike the medulla which has direct nerve innervation, the cortex is regulated by neuroendocrine hormones secreted by the pituitary gland and the hypothalamus.

The medulla or inner core of the adrenal gland is under direct supervision of the Sympathetic Nervous System through “circuitry” extending from Thoracic 5 through Thoracic 11. As mentioned above, the medulla produces both epinephrine and norepinephrine commonly known as noradrenaline. These are water soluble hormones derived from the amino acid tyrosine and are the major contributor to what is known as the fight-or-flight response.

The adrenal glands and the thyroid gland are the organs that have the greatest blood supply per gram of tissue. Up to 60 arterioles may enter each adrenal gland. This may be one of the reasons lung cancer commonly metastasizes to the adrenals.

Although all of the hormones produced by the adrenal glands are vital for our existence, in this piece, I will focus on Cortisol know in medical circles as “the death hormone”

Cortisol levels are most accurately measured using a saliva test requiring an early morning reading, a mid morning reading, and early afternoon reading and a mid-afternoon reading. The measurements should be highest in the morning and gradually decrease throughout the day. Cortisol can also be measured by blood tests but the results do not seem to be as accurate as saliva testing.

Contact myself or any physician who has an understanding of salivary hormone testing.  There are more than one laboratory in the US that offers testing such as this,.

The Cortisol Melatonin Circadian Coordination Rhythm is a phenomenon where the cortisol levels drop as the day progresses and the melatonin levels increase. Melatonin is responsible for naturally lowering cortisol levels.

Problems with the above cycle create problems within the Hippocampus portion of the brain and it is in the Hippocampus where Alzheimer’s and Dementia first appear.

Cortisol also plays a role in heart disease and blood sugar regulation.

Normal Cortisol levels are necessary to regulate the immune system, glucose and lipid (fat) metabolism and maintain cardiac output by increasing vascular tone and decreasing vascular permeability

Abnormal cortisol levels are associated with hypertension, increased heart rate and increased levels of total and low density lipoproteins cholesterol and fasting insulin and glucose levels.

Cortisol increases glucose levels and as such is an important factor in the development of Type II diabetes (Diabetes Mellitus). A study done in New York showed 1 in 7 New Yorkers will develop Type II diabetes. This condition which was once a minor population issue has now gone pandemic.

Through saliva testing, what is seen more often than not is low cortisol as opposed to high. This is known as “flat-lining” and it is directly associated with “burn out” caused by years of unyielding stress.

Since cortisol is produced by the cortex of the adrenal glands and since the cortex of the adrenal gland operates from transmitter signals originating in the Pituitary-Hypothalamus Axis. This axis also produces thyroid stimulating hormone known as TSH and this is why many believe the adrenal glands and the thyroid somehow work hand in hand with one another. Cortisol is known to inhibit T4 hormone to T3 and these two hormones along with TSH are major factors in thyroid health and function.

“The Pregnenolone Steal”

This is the phenomena where the super hormone Pregnenolone which is manufactured from cholesterol is used as the raw material to make the stress hormone cortisol instead of YOUR other hormones- such as thyroid hormones and sex hormones.

Adrenal Failure is measured in Stages I, II and III with three being the worst and most common.

There are a million products on the market to support adrenal health. Standard Process Food Supplements first introduced their product “Drenamin” back in 1941.

There are also a number of adatopgenic herbs such as various varieties of ginseng and licorice which have been made into tinctures since “the beginning of time” so to speak.

I use a variety of products which tend to support the adrenal glands as opposed to stimulating them.

But one should use supplementation for a limited time only to allow themselves to get from point A to point B. The real key to healing the adrenal glands takes much more than “popping a pill”. What follows are some way to manage stress.

  • Meditation, Meditation, Meditation—20 minutes twice daily would be perfect
  • Exercise – make it a daily habit & something you enjoy. Cardiovascular health at least 30 minutes per day, resistance training. Just do it!
  • Calming Exercise – yoga, tai chi, meditation – they will extend your life
  • Nutrition: Anti-inflammatory diet. Better eating habits. No coffee, sugar, soda, or junk. Don’t eat out of a bag, box, can, & THE SAME GOES FOR YOUR KIDS!
  • Balance perceived stress – change your response to stress…your reaction is your choice.  Change habitual reactions, especially with family.
  • Journaling 20 minutes a day decreases stress & inflammation.
  • Sleep at least 7 hours per day & be in bed by 10 p.m..

The above information is purely preliminary. Each individual should have a consultation regarding just this one issue (adrenal/stress) so as to determine the correct approach.

Preferably I would like to have professional documentation such as the saliva test for all 4 daytime cortisol levels.  However, with or without, I treat adrenal fatigue with an array of products depending on the patients specific needs–and again wanting to use supplementation  only temporarily;  using lifestyle changes for a long term guaranteed elimination of the problem

Dr Princetta is available for consultation regarding this issue. Call 619-231-1778; e-mail [email protected] or use the website

Constipation Remedies

Constipation Remedies

Here is a list of remedies for constipation. The best on this list is Grandma’s Power Pudding which was told to me by an old time medical doctor in Atlanta in 1973.

I also like Blackstrap Molasses because it is loaded with minerals especially iron and magnesium

Grandma’s Power Pudding

  • 1 cup applesauce
  • 3/4 cup prune juice
  • 1 cup of unprocessed wheat bran

Mix together in a small storage container; applesauce, prune juice and wheat bran until it forms a pasty pudding. Take one tablespoon every morning followed by a full glass of water. Drink some water throughout the day.

Blackstrap Molasses

One tablespoon of blackstrap molasses before bed should help ease your constipation by morning. Blackstrap molasses is boiled and concentrated three times, so it has significant vitamins and minerals; magnesium in particular will help relieve your constipation

Mint or Ginger Tea

Mint and ginger are both proven home remedies to help alleviate a slew of digestive problems. Peppermint contains menthol, which has an antispasmodic effect that relaxes the muscles of the digestive tract. Ginger is a “warming” herb that causes the inside of the body to generate more heat; herbalists say this can help speed up sluggish digestion. In tea, the hot water will also stimulate digestion and help relieve constipation. Dandelion tea is also a gentle laxative/detoxifier.

Lemon Water

The citric acid in lemon juice acts as a stimulant to your digestive system and can help flush toxins from your body. Squeeze fresh lemon juice into a glass of water every morning, or add lemon to tea; you may find that the refreshingly tart water not only acts as a natural remedy to your constipation but also that it helps you drink more water throughout the day


High in fiber, raisins also contain tartaric acid, which has a laxative effect. In one study, doctors determined that panelists who ate 4 1/2 ounces of raisins (one small box) per day had their digested food make it through the digestive track in half the time it took other subjects who did not. Cherries and apricots are also rich in fiber and can help kick your constipation. Eat these fruits with a bowl of yogurt for the added benefits of gut-soothing probiotics.


These fiber-rich fruits are a go-to home remedy for getting your digestion back on track. Three prunes have 3 grams of fiber, and they also contain a compound that triggers the intestinal contraction that makes you want to go. Another great dried fruit choice is figs, which may not cause as much bloating as prunes.

**Mix half a glass of prune juice with half a glass of oat milk. Drinking this before you eat or drink anything else in the mornings will help you get rid of constipation for good.

Even having prune juice all by itself can treat constipation easily. Take a glass in the morning and one in the evening while you are suffering from constipation and reduce this intake to half a glass twice a day for maintaining good colon health and avoiding constipation permanently.

Castor Oil

This home remedy for constipation has been handed down for generations. One of the primary uses for castor oil is as a laxative; take 1 to 2 teaspoons on an empty stomach and you should see results in about 8 hours. Why? A component in the oil breaks down into a substance that stimulates your large and small intestines.

Note #1: This information is for those who know they have chronic constipation not related to a specific pathology such as colon cancer or thyroid problems with T4 a & T3

Note # 2: Exercise such as walking and definitely Yoga can be beneficial as well

For additional information regarding constipation, you can contact me directly at [email protected] or 619-231-1778

High Blood Pressure Info

High Blood Pressure Info

High blood pressure is a widely misunderstood  condition. It essentially did not exist 100 years ago!

My first comment regarding HBP is to do all I can to support the patient into lowering it!!

Although I respect their existence, I do not like pharmaceutical medicines because they mask the symptoms as opposed to getting to the root cause(s).

**Problem is that in 95% of the cases documented in the U.S., the underlying cause cannot be determined. This type of high blood pressure is called essential hypertension.

On the other end of the stick, I am also not fond of using natural supplements  for any length of time but may indeed recommend them  for a short period to support my patients as they make the necessary lifestyle changes to permanently reverse this condition on their own accord..

 Every person’s high blood pressure is unique to that individual. Blood pressure is almost a “private thing” with us knowing what we need to do to eliminate it  and just having to bite the bullet and do it.

A Few Surprising Facts:.

Some people think that those with hypertension are tense, nervous or hyperactive, but hypertension has nothing to do with personality traits. The truth is, you can be a calm, relaxed person and still have HBP..

*If your blood pressure reading is higher than normal, your doctor SHOULD take several readings over time and /or have you monitor your blood pressure at home before diagnosing you with high blood pressure.

To get the most accurate reading at your next blood pressure screening, insist the procedure be done properly. Follow these tips given to us courtesy of Dr. David Williams.

  • Do not exercise or eat for 30 minutes before having your blood pressure taken. (Even a cup of coffee can affect readings for several hours after you drink it.)
  • Rest at least five minutes beforehand. You should feel comfortable and relaxed in your surroundings.
  • Have your reading taken in the morning because biological rhythms naturally cause pressures to be higher in the afternoons and evenings.
  • Remove all clothing from the waist up. Just rolling up your shirtsleeve can act like a tourniquet and cause false readings.
  • Ask that your blood pressure include readings taken while you are lying, sitting, and standing. Readings often skyrocket as you change positions, which may signal weak adrenal glands—not high blood pressure.
  • Make sure your elbow is at the same level as your heart. Every doctor and nurse is taught this, but very few check it. An elbow that is even a couple of inches below the heart can make the reading as much as 17 points higher than it should be. There’s no telling how many people have “low elbow” instead of high blood pressure!
  • Have your blood pressure taken three times with at least a one-minute rest between each one.

A single high reading does not necessarily mean that you have high blood pressure. However, if readings stay at 140/90 mm Hg or above (systolic 140 or above OR diastolic 90 or above) over time, your doctor will likely want you to begin a treatment program.

Such a program almost always includes lifestyle changes and often prescription medication for those with readings of 140/90 or higher.  Problem with prescription meds is they are not getting to the root cause of the problem because the root cause has not been determined.

Which number is more important top (systolic) or bottom (diastolic)?

  1. The first # Systolic is when the heart contracts forcing blood into the arteries that are part of the circulatory system. Most attention is given to this number as a major risk factor for cardiovascular disease in persons over 50 years old
  2. The second # Diastolic is when the heart returns to rest in between heartbeats.


** In most people, systolic blood pressure rises steadily with age due to increasing stiffness of large arteries, long-term build-up of plaque, and increased incidence of cardiac and vascular disease. It may be “normal” for older folks to have slightly higher pressure.
At 60 years old, the circulatory system could never be the same as that of a 20 year old.
Other factors that can raise the risk of having essential hypertension include any of the following::
  • Liver
  • Kidneys
  • Heart
  • Nitric Oxide Depletion
  • Sleep Deprivation / Problems
  • Adrenal Insufficiency (Medulla/Cortex)
  • Overweight
  • Alcohol Consumption*
  • Sodium Consumption
  • Potassium/Magnesium
  • Caffeine
  • Diabetes
  • Urine Albumin-to-Creatinine Ratio

*Alcohol consumption is a double-edged sword. Some studies indicate it helps lower blood pressure, while others report the opposite. In very small amounts it may lower blood pressure. But if you drink too much, even moderate amounts regularly, blood pressure levels may go up. People who drink more than moderate amounts of alcohol regularly virtually always experience elevated blood pressure levels.

*Research indicates systolic blood pressure levels are about 7-10 mmmHg higher in frequent drinkers than in people who do not drink

 *Here is the 2014 list of Blood Pressure Meds

For those of you on Lisinopril, my suggestion is get off that one asap as it is believed to be the #1 cause of spontaneous dementia in nursing homes

Here is a list of what may work outside the medical model

  • Chiropractic
  • Acupuncture
  • Exercise
  • Diet
  • Weight Loss (The secreting success out of exercise is to do it regularly)
  • Sleep Patterning Reset
  • Stop Drinking Alcohol
  • Hibloderox
  • Meditation*
  • Yoga*
  • TaiChi*
  • Qigong*

*Some research has also concluded that Yoga, TaiChi, Qigong and Meditation can have the same effect as some of the most potent drugs used to lower pressure  

There are 3 bullet points to remember from this post

  1. Cause of High Blood Pressure not determined in 95% of the cases
  2. Blood Pressure is checked incorrectly
  3. The list of blood pressure medications and what they do
For additional information on how Dr. Princetta treats HBP, contact him at 619-231-1778 or Email Him

Ileo-Cecal Valve

The Ileo-Cecal Valve Syndrome

 The Ileo-Cecal Valve was first given attention through the Chiropractic technique of Applied Kinesiology.  The founder of that technique, the late George Goodheart Jr. said in a lecture that if a doctor fixed the Ileo-Cecal valve and did not one other thing, he/she had done the patient the best service they could possibly do for them.

In medicine, the word syndrome means that a certain condition can manifest itself in many ways or symptoms.  The Ileo-Cecal Valve is just such a syndrome. Here are just a few of those symptoms:

  • Acute Debilitating Low Back Pain-(it’s the intestines, not the back)
  • Shoulder Pain
  • Bursitis
  • Pain around the heart
  • Headaches both Cluster and Migraine
  • Thyroid Problems
  • Hormonal Problems
  • Vision Problems
  • Digestion
  • Constipation
  • Low Energy
  • Nausea
  • Tinnitus (ringing in the ear)

 What does it do?

The Ileo-Cecal Valve opens and closes (patency) and therefore has a two-fold purpose.

  1. It prevents the contents of the ileum (small intestine) from passing into the cecum before the digestive process has been completed.
  2. It serves as a barrier which prevents the bacteria-laden contents of the cecum from seeping back into the small intestine resulting in auto-intoxication –poisoning yourself

**This causes the Liver to not release toxins at its 100% capacity and because the liver is slow in releasing toxins, the entire lymphatic system backs up with no outlet of release

And to top it all off,he Ileo-Cecal valve is distinctive because it is the only site in the GI Tract which is used for Vitamin B12 and bile acid absorption

 Where is it located?

It is located approximately two inches to the right of the naval and two inches down. In the area of the appendix

What causes it to malfunction?

  • Everyday Stress
  • Poor Diet!
  • High Acid Blood pH
  • Candida
  • SIBO (Small Intestinal Bacteria Overgrowth)

Note that most every stressful thought creates stomach acid.  Therefore, the ileo-cecal valve syndrome falls under the mental aspects of illness because the truth of the matter is we can mentally control stress through how we choose to think.

How do I help prevent this syndrome and most importantly prevent you from having to adjust my valve every time that you see me (because it hurts like hell when you do it)?

  1. For starters, do everything you can to remove stress accumulated throughout the day. Here are four stress removers guaranteed to work!
  • Prayer (asking to be released from the prison of stress)
  • Meditation
  • Yoga
  • Tai Chi
  • Qigong

Take one day off weekly and dedicate that day to just enjoying yourself.  This is known as Sabbath.  My friend Wayne Muller wrote the book Sabbath – Restoring the Sacred Rhythm of Rest because so many people do not allow themselves the time and the space to dump their stress and their worries by taking Sabbath.

  1. Eat your salads at the end of the meal as they do or used to do in Europe.  Since salad is raw and rough it takes longer to digest.  Therefore it blocks the flow of whatever you eat afterwards which is usually you main meal.  By eating it at the close of the meal the salad acts as a brush and comb and helps to easily push the bulk of what was eaten before through the digestive system.  Raw salads unless chewed very well, are direct irritants to people who are actively trying to heal their Ileo-Cecal valve.
  2. Adjust your own Ileo-Cecal valve the way that I have shown you or as outlined in the handouts that I have given you.  This should be done regularly–like everyday if need be.  Can also use ice pack over that area of the valve for 5-10 minutes.
  3. Use Edgar Cayces’  castor oil pack over the liver at bedtime.  Castor oil heals from the outside in and is known to alkalize a hot inflamed liver caused by over-acidity
  4. Work with a qualified practitioner who knows how to treat Candida and SIBO.

For additional information, contact me at [email protected]