You’ve probably had that feeling: that fluttering in your belly when you’re happy or excited; or the pulling sensation that may indicate fear or sadness. Or maybe, when faced with a significant decision, you act based on what you “just know.” Though it can be easy to let your analytical mind get in the way of your most intuitive feelings, trusting your gut might actually lead to a more informed, well-rounded decision. In fact, your stomach may be acting as your second brain.
In this post, Mindfulness Strategies discusses the physiology of a gut feeling and how to cultivate intuition for a more stable mind-body connection.
The Physiology of Gut Feelings
Many might think “going with your gut” is a surefire way to make a rash decision, but science suggests otherwise. Inside the walls of the digestive system is a neural network of more than 100 million nerve cells known as the enteric nervous system (ENS). Though the ENS is incapable of human thought as we know it, it does play an essential role in the mind-body connection.
Responsible for physical functions such as swallowing and releasing the enzymes necessary for digestion and nutrient absorption, the ENS operates independently from the body’s central nervous system (CNS). It does, however, communicate back and forth with the CNS, linking the emotional and cognitive parts of the brain with intestinal functions. The communication between the two is referred to as the gut-brain axis (GBA).
For decades, researchers have believed that mental disorders like anxiety and depression contribute to gastrointestinal problems such as irritable bowel syndrome (IBS), constipation, and diarrhea. While that may still be true, new findings suggest that bowel upsets may trigger big emotional shifts. That is to say, irritation in the gastrointestinal tract may send signals to the CNS that cause mood changes. Moreover, gut health may directly affect emotions, motivations, and other complex cognitive functioning.
Keep in mind that the communication between the ENS and CNS goes both ways. Our reactions to external stimuli can sometimes trigger internal responses meant to keep us safe, happy, and at ease. Therefore, it’s important to understand how to cultivate a strong sense of intuition. By doing so, you’ll tap into the full potential of our body’s second brain.
Cultivating Gut Feelings and Intuition
Intuition—the ability to know something without conscious awareness and reasoning—is the basis of a “gut feeling.” It’s how we unconsciously respond to stimuli and make quick decisions. Intuition can be cultivated through various methods, all of which help us better maintain a sound mind-body connection. More specifically, a conscious effort to have a balanced gut through diet and exercise can make it easier to act on gut feelings when they arise.
Diet and the Microbiome
The gut’s microbiome is the trillions of microorganisms, mainly bacteria, that live in the gastrointestinal tract and help break down food, absorb nutrients, regulate the metabolism, and support a healthy immune system. Additionally, the microbiome plays a crucial role in brain function and mood regulation.
Because of how directly food absorption affects the microbiome, a well-balanced diet has been found to directly impact mood and behavior. Accordingly, to cultivate a healthy gut and mind, it’s critical to focus on fueling yourself with nutritious foods that support your body's internal functions and connections.
Foods that benefit the GBA include those high in omega-3 fats, such as oily fish, chia seeds, and walnuts. Fermented foods like yogurt, sauerkraut, and some cheeses also contain microbes that promote a healthy gut. Fibrous food like whole grains, fruits, and vegetables can also have a positive impact on both gut health and mood.
Exercise
An active lifestyle helps to reduce stress and improve emotional well-being. In turn, those positive feelings communicate with the GBA and promote a healthier gut microbiome. Athletes and those who are physically active are shown to have a more diverse microbiome. Because the GBA acts as a communication system between the CNS and ENS, the positive mental benefits of exercise can lead to more regulated—and therefore healthier—gut activity.
Mindfulness Practices
Diet and exercise can promote a healthy gut which, in turn, promotes a healthy mind. But you'll want to maintain a regular mindfulness practice to help you make better decisions and act on your intuition.
Mindfulness is the practice of being fully aware of your physical and mental self, your environment, and the present moment. The heightened awareness that comes with mindfulness allows us to respond and react appropriately to a given situation. Through regular practice, mindfulness can help us make expeditious and effective decisions, acting on our intuition while unconsciously relying on the ENS’s response to a given situation.
In the workplace specifically, a healthy mind-body connection can help improve decision-making for you and your team. When you have the power of both your gut and brain working together, it’s possible to make more efficient choices, thus improving your organization’s overall productivity.
Prioritize the Gut-Brain Connection
The next time you’re faced with a decision, take a moment to notice the sensations in your body that might be telling you what to do. The bodily sensations that arise in the face of happiness, danger, excitement, and more, can be your body’s way of unconsciously guiding you. Mindfulness can help you recognize these cues and make more informed well-rounded decisions.
To learn more about how the brain-body connections, contact Mindfulness Strategies today. Alternatively, browse our extensive library of resources to learn more about how mindfulness can be incorporated into your everyday life.