{"id":5027,"date":"2026-01-22T04:45:58","date_gmt":"2026-01-22T04:45:58","guid":{"rendered":"https:\/\/neuropsiquiatria.pt\/?p=5027"},"modified":"2026-01-22T04:48:12","modified_gmt":"2026-01-22T04:48:12","slug":"como-a-saude-do-intestino-influencia-o-funcionamento-do-cerebro","status":"publish","type":"post","link":"https:\/\/neuropsiquiatria.pt\/en\/como-a-saude-do-intestino-influencia-o-funcionamento-do-cerebro\/","title":{"rendered":"How the Health of the Intestine Influences the Functioning of the Brain"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"5027\" class=\"elementor elementor-5027\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6e7fab4 e-flex e-con-boxed e-con e-parent\" data-id=\"6e7fab4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65a71a5 elementor-widget elementor-widget-post-info\" data-id=\"65a71a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-87d2c88 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/neuropsiquiatria.pt\/en\/2026\/01\/22\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-calendar\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M12 192h424c6.6 0 12 5.4 12 12v260c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V204c0-6.6 5.4-12 12-12zm436-44v-36c0-26.5-21.5-48-48-48h-48V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H160V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H48C21.5 64 0 85.5 0 112v36c0 6.6 5.4 12 12 12h424c6.6 0 12-5.4 12-12z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>January 22, 2026<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e883a2 elementor-widget elementor-widget-text-editor\" data-id=\"8e883a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-5032 size-full\" src=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/dor-abdominal.webp\" alt=\"\" width=\"2304\" height=\"1536\" srcset=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/dor-abdominal.webp 2304w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/dor-abdominal-300x200.webp 300w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/dor-abdominal-1024x683.webp 1024w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/dor-abdominal-768x512.webp 768w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/dor-abdominal-1536x1024.webp 1536w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/dor-abdominal-2048x1365.webp 2048w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/dor-abdominal-18x12.webp 18w\" sizes=\"(max-width: 2304px) 100vw, 2304px\" \/><\/p><p><strong>Have you ever felt \u201cbutterflies in your stomach\u201d before a stressful situation? Or noticed that your mood changes when your digestion isn't going well? These experiences are no coincidence. Science has discovered that the gut and the brain are in constant conversation. What happens in one profoundly affects the other.<\/strong><\/p><h2>The \u201cSecond Brain\u201d: Why is the Gut So Important?<\/h2><p>The digestive system has about <strong>500 million neurons<\/strong> \u2014 <strong>more than the spinal cord<\/strong>. This neuronal network, called the enteric nervous system, is so sophisticated that scientists have dubbed it the <strong>\u201csecond brain\u201d<\/strong>. But there's more: about <strong>70-80%<\/strong> of the immune system is located in the intestine, and it is also there that the <strong>billions of microorganisms<\/strong> that make up the <strong>intestinal microbiome<\/strong>.<\/p><p>This microscopic ecosystem doesn't just help with digestion. <strong>Intestinal bacteria produce neurotransmitters, vitamins and other substances that directly influence brain function<\/strong>. In fact, it is estimated that <strong>95%<\/strong> of serotonin - the so-called <strong>\u201chappiness hormone\u201d<\/strong> - is produced in the intestine, not in the brain.<\/p><p><img decoding=\"async\" class=\"alignnone wp-image-5031 size-full\" src=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/ligacao-intestino-cerebro.webp\" alt=\"\" width=\"1536\" height=\"1024\" srcset=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/ligacao-intestino-cerebro.webp 1536w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/ligacao-intestino-cerebro-300x200.webp 300w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/ligacao-intestino-cerebro-1024x683.webp 1024w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/ligacao-intestino-cerebro-768x512.webp 768w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/01\/ligacao-intestino-cerebro-18x12.webp 18w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><\/p><h2>How the Gut and Brain Communicate with Each Other<\/h2><p>A <strong>communication<\/strong> between these two organs takes place through various pathways, in a <strong>two-way dialogue<\/strong>, in the <strong>two directions<\/strong>, known as <strong>gut-brain axis<\/strong>.<\/p><h3>The Vagus Nerve: The Motorway of Communication<\/h3><p>O <strong>vagus nerve<\/strong>, This is the longest nerve in the body, which connects the brain to various vital organs such as the heart, lungs and intestines, <strong>works like an information motorway<\/strong> between the intestine and the brain. Interestingly, around <strong>80-90% fibres of this nerve carry messages <i>from the gut to the brain<\/i><\/strong>, and not the other way round. This means that the intestine is constantly <strong>sending \u201creports\u201d to the brain<\/strong> on the state of the digestive system, influencing our mood, anxiety levels and even our ability to concentrate.<\/p><h3>Neurotransmitters Produced in the Intestine<\/h3><p>Intestinal bacteria are true <strong>chemical factories<\/strong>. In addition to <strong>serotonin<\/strong>, produce <strong>GABA<\/strong> (a calming neurotransmitter), <strong>dopamine<\/strong> (associated with motivation and pleasure) and short-chain fatty acids that nourish brain cells. When there is <strong>imbalance<\/strong> in the bacterial composition - called <strong>dysbiosis<\/strong> - this production is compromised.<\/p><h2>When the Gut is Out of Balance, the Brain Suffers<\/h2><p>A <strong>intestinal dysbiosis<\/strong> can trigger a cascade of negative effects. A compromised intestinal barrier - sometimes called <strong>\u201cleaky gut\u201d<\/strong> - allows bacterial toxins to enter the bloodstream, causing <strong>systemic inflammation <\/strong>(all over the body). <strong>This inflammation does not spare the brain:<\/strong> crosses the blood-brain barrier and contributes to symptoms such as <strong>mental fog, fatigue, mood swings and cognitive difficulties<\/strong>.<\/p><h2>What Conditions Are Linked to Intestinal Health?<\/h2><p>Scientific research has revealed <strong>surprising connections<\/strong> between the microbiome and various neuropsychiatric conditions. People with <strong>Irritable bowel syndrome<\/strong> have three times <strong>(3x)<\/strong> more likely to develop anxiety or depression. Studies also show significant changes in the microbiome of people with major depression, bipolar disorder and generalised anxiety.<\/p><p><strong>Even more impressive:<\/strong> in the <strong>Parkinson's disease<\/strong>, intestinal changes and constipation often occur <span style=\"text-decoration: underline;\"><strong><i>years before<\/i><\/strong><\/span> of motor symptoms. This discovery opens the door to prevention and early intervention strategies that can make all the difference to prognosis.<\/p><p><img decoding=\"async\" class=\"alignnone wp-image-2663 size-full\" src=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/06\/image-9.png\" alt=\"\" width=\"1408\" height=\"768\" srcset=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/06\/image-9.png 1408w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/06\/image-9-300x164.png 300w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/06\/image-9-1024x559.png 1024w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/06\/image-9-768x419.png 768w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/06\/image-9-18x10.png 18w\" sizes=\"(max-width: 1408px) 100vw, 1408px\" \/><\/p><h2>How to Take Care of Your Gut to Protect Your Brain<\/h2><p><strong>The Mediterranean diet has shown remarkable results:<\/strong> a reference study showed a 33% reduction in the risk of depression among those following this dietary pattern. <strong>Recommendations include:<\/strong> eat at least two meals a day that include meat or fish, increase fibre intake (25-35g a day), include fermented foods such as yoghurt and kefir, favour omega-3s found in oily fish and nuts, and <strong>avoid or limit<\/strong> ultra-processed oils, refined sugars and all kinds of ultra-processed foods.<\/p><h3>Life Habits that Make a Difference<\/h3><p>O <strong>regular physical exercise<\/strong> positively modifies the composition of the microbiome. O <strong>adequate sleep<\/strong> enables intestinal and brain regeneration. A <strong>stress management is crucial<\/strong>, because high cortisol alters the bacterial composition. Practices such as <strong>meditation and mindfulness<\/strong> have been shown to improve not only emotional balance, but also intestinal health.<\/p><h2>Innovative Treatments: From Nutrition to Neurotherapies<\/h2><p>In addition to nutritional interventions, promising approaches are emerging. The <strong>psychobiotics<\/strong> - probiotics with proven benefits for mental health - show encouraging results in the <strong>reducing anxiety<\/strong> e <strong>improved mood<\/strong>.<\/p><p><strong>In cases where stress and anxiety may be causing the problem<\/strong>, An effective solution must combine different avenues of intervention. A <a href=\"https:\/\/neuropsiquiatria.pt\/en\/centro-de-neuroterapia\/\">Neurotherapy<\/a>such as <a href=\"https:\/\/neuropsiquiatria.pt\/en\/neurofeedback-e-qeeg\/\">Neurofeedback<\/a> and <a href=\"https:\/\/neuropsiquiatria.pt\/en\/estimulacao-magnetica-transcraniana\/\">Transcranial Magnetic Stimulation<\/a>, This can complement intestinal modulation strategies, <strong>acting directly on brain circuits while working on digestive health<\/strong>. This holistic vision, <strong>which treats the person as a whole and not just isolated symptoms<\/strong>, represents <strong><em>the future of medicine<\/em><\/strong>.<\/p><h2><span style=\"text-decoration: underline;\">Key Points to Retain<\/span><\/h2><ul><li><strong>The gut contains 500 million neurons and produces 95% of the body's serotonin<\/strong><\/li><li><strong>The gut sends more information to the brain than it receives<\/strong><\/li><li><strong>Imbalances in the microbiome are linked to anxiety, depression and other neurodegenerative diseases<\/strong><\/li><li><strong>The Mediterranean diet reduces the risk of depression by 33%<\/strong><\/li><li><strong>An integrated approach - combining nutrition, lifestyle and neurotherapy in cases where there are associated comorbidities - offers the best results<\/strong><\/li><\/ul><h2>Frequently Asked Questions<\/h2><h3>How long does it take to improve intestinal health?<\/h3><p>Changes in the composition of the microbiome can occur within a few days of dietary changes. However, for sustainable benefits to mental health and the body as a whole, it is recommended to maintain healthy habits <strong><span style=\"text-decoration: underline;\">always<\/span><\/strong>, It takes at least 8 to 12 weeks to evaluate.<\/p><h3>Are probiotics enough to treat anxiety or depression?<\/h3><p>Probiotics can be a useful complement, but they are no substitute for professional counselling. The best approach is an integrative one, combining nutritional interventions with other therapeutic strategies appropriate to each case.<\/p><h3>Which fermented foods are most recommended?<\/h3><p>Natural yoghurt with live cultures, kefir, unpasteurised sauerkraut, kimchi, miso and kombucha are all excellent options. The ideal is to vary between different sources in order to obtain a diversity of bacterial strains.<\/p><h3>Can stress directly affect the gut?<\/h3><p>Yes. Chronic stress alters the composition of the microbiome, increases intestinal permeability and can cause or aggravate digestive symptoms. Stress management is fundamental for intestinal and brain health.<\/p><h3>How do I know if I have intestinal dysbiosis?<\/h3><p>Symptoms such as persistent bloating, changes in intestinal transit, fatigue, mental fog or mood swings can suggest an imbalance. A professional assessment can identify the cause and define the best intervention strategy.<\/p><h3>Can neurotherapies help with intestinal problems?<\/h3><p>Indirectly, yes. Techniques such as <a href=\"https:\/\/neuropsiquiatria.pt\/en\/neurofeedback-e-qeeg\/\">Neurofeedback<\/a> help regulate the autonomic nervous system, which controls digestive functions. By reducing hyperactivation of the sympathetic nervous system (associated with stress), they can improve intestinal function.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>J\u00e1 alguma vez sentiu &#8220;borboletas no est\u00f4mago&#8221; antes de uma situa\u00e7\u00e3o stressante? Ou notou que o seu humor muda quando a digest\u00e3o n\u00e3o est\u00e1 bem? Estas experi\u00eancias n\u00e3o s\u00e3o coincid\u00eancia. A ci\u00eancia descobriu que o intestino e o c\u00e9rebro mant\u00eam uma conversa constante. O que acontece num, afeta profundamente o outro. O &#8220;Segundo C\u00e9rebro&#8221;: Porque [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5032,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5027","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-geral"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/posts\/5027","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/comments?post=5027"}],"version-history":[{"count":13,"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/posts\/5027\/revisions"}],"predecessor-version":[{"id":5042,"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/posts\/5027\/revisions\/5042"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/media\/5032"}],"wp:attachment":[{"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/media?parent=5027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/categories?post=5027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/neuropsiquiatria.pt\/en\/wp-json\/wp\/v2\/tags?post=5027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}