When it comes to health advice, doctors often tell us what to do but some also practice what they preach. Gastroenterologist Dr. Saurabh Sethi recently revealed the five habits he follows daily to enhance brain performance, reduce stress, and improve focus. Interestingly, his final habit is a two-in-one: it benefits both your brain and digestive system.
Neurologist Dr. Girish Soni from Lilavati Hospital backs these practices, saying that a combination of mental, physical, and nutritional strategies is the best approach to maintaining brain health.
Here’s how you can incorporate these habits into your lifestyle for better cognitive well-being.
Reset Your Mind with Deep Breathing
Stress is one of the biggest threats to brain health. That’s why Dr. Sethi begins his day with intentional deep breathing exercises, which help calm the amygdala the brain’s emotional response center.
According to Dr. Soni, slow and mindful breathing helps regulate your nervous system, improves attention span, and builds emotional resilience.
Try this: Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds.
A Shock That Sharpens: Cold Showers
Yes, cold showers are uncomfortable but that’s the point. Dr. Sethi says the sudden cold exposure activates the brainstem, which is key for alertness, heart rate regulation, and breathing control.
Dr. Soni adds that the “cold shock response” creates a spike in adrenaline, improving circulation, enhancing awareness, and boosting energy. But be cautious: if you have any cardiovascular conditions, consult a doctor first.
Start small: Try a 30-second cold shower at 15°C and gradually increase the time.
Fuel Focus with Brain-Friendly Nutrition
What you eat directly affects how your brain functions. Dr. Sethi makes it a point to consume foods rich in compounds that support cognition:
- Eggs – Rich in choline, essential for memory
- Dark chocolate – Contains epicatechin, which promotes neuron growth
- Green tea – Packed with L-theanine and EGCG for mental clarity
These superfoods help maintain alertness, support memory, and enhance focus naturally.
The Ultimate Brain Booster: Quality Sleep
No amount of supplements or brain exercises can replace a good night’s rest. Dr. Sethi prioritizes sleep because it plays a major role in cleansing the brain, consolidating memories, and regulating emotions.
To optimize brain recovery, aim for 7–9 hours of uninterrupted sleep in a dark, quiet environment.
Gut-Brain Connection: A Two-Way Street
Your gut does more than digest food it communicates with your brain through the gut-brain axis. Dr. Sethi’s final habit involves nurturing his gut microbiome, which in turn helps his mental clarity, mood, and immunity.
Dr. Soni explains: “A healthy gut produces neurotransmitters like serotonin, which influence how you think and feel.”
Here’s how to support both your gut and mind:
- Include probiotic foods like curd, kefir, and pickles
- Eat fiber-rich meals such as oats, bananas, and leafy greens
- Avoid processed sugar and fried foods
- Get regular movement—walking, yoga, or even dancing counts
Final Word: A Smarter Mind Starts with Simpler Steps
Dr. Sethi’s daily brain-care routine shows us that you don’t need expensive tools or fancy supplements to boost your cognitive abilities. From the shock of a cold shower to the comfort of quality sleep, these small lifestyle changes can help you feel more focused, productive, and emotionally balanced.
And remember: when your gut feels good, your brain likely does to.
