When it comes to brain health, even doctors need to walk the talk. Dr. Saurabh Sethi, a well-known gastroenterologist, recently shared five daily habits he personally follows to keep his mind sharp, alert, and stress-free. These aren’t just good for the brainone of them also benefits your gut health, forming a bridge between physical and mental wellness.
To back this up, neurologist Dr. Girish Soni from Lilavati Hospital says that maintaining a healthy brain requires more than mental exercises. It’s about syncing physical, nutritional, and psychological wellness in your routine.
Let’s explore these five brain-enhancing habits:
1. Chill to Recharge: The Cognitive Power of Cold Showers
Dr. Sethi begins his mornings with cold showers, and it’s not just for a wake-up call. The shock of cold water activates the brainstem, boosting alertness and mental clarity.
Dr. Soni notes that short exposure to cold water triggers the “cold shock” response, leading to a surge in adrenaline and enhanced central nervous system activity. It’s a free, natural brain booster but not recommended for people with heart or respiratory conditions.
How to try: Start with 30 seconds at 15°C and build your tolerance.
2. Breathe Like You Mean It: Stress Control Through Deep Breathing
Stress is a silent brain killer. That’s why deep, controlled breathing is part of Dr. Sethi’s everyday routine. These breaths calm the amygdala, the brain’s emotional control center, helping reduce anxiety and overthinking.
Dr. Soni confirms its benefits: “Intentional breathing reduces reactivity and sharpens focus.” It’s one of the most underrated tools for mental resilience.
Pro tip: Try box breathing inhale, hold, exhale, and hold again each for 4 seconds.
3. Smart Nutrition: Eat to Think Better
You are what you eat especially when it comes to your brain. Dr. Sethi ensures his diet includes:
- Eggs – rich in choline for memory
- Green tea – provides L-theanine and EGCG for calm focus
- Dark chocolate – packed with epicatechin that supports neural health
These foods aren’t just tasty they’re scientifically backed for long-term cognitive support.
4. Gut First, Brain Second: The Gut-Brain Axis
One of the most intriguing habits Dr. Sethi shared is related to gut health. A healthy gut leads to a happier, more focused brain. That’s thanks to the gut-brain axis—a communication system between the digestive tract and the brain.
Dr. Soni elaborates: “The gut produces neurotransmitters like serotonin, directly impacting your mood and thinking ability.”
To strengthen this axis:
- Add probiotic-rich foods like yogurt or kimchi
- Eat fiber-heavy meals
- Limit processed and sugary items
- Stay active to aid digestion
5. The Secret Superpower: Quality Sleep
If there’s one thing that ties all these habits together, it’s sleep. Dr. Sethi treats sleep as a non-negotiable, knowing it’s essential for memory consolidation, emotional regulation, and brain detox.
Dr. Soni says, “Without enough sleep, even the best brain hacks fall flat.”
Ideal target: 7–9 hours of uninterrupted, deep sleep in a dark room.
Final Thought: Brain Wellness Starts with Lifestyle
Dr. Sethi’s brain-health habits prove that simple, consistent actions can yield powerful results. Whether it’s the jolt of a cold shower or the calm of deep breathing, these strategies are accessible and effective.
What’s more, these steps don’t just improve mental sharpness they elevate your entire well-being, from gut health to emotional balance.
