When it comes to health, doctors often lead by example. Dr. Saurabh Sethi, a prominent gastroenterologist, recently revealed the personal practices he follows to maintain optimal brain function many of which also benefit the gut, proving how connected these systems really are.
Let’s take a look at the five practical habits he swears by.
1. Kickstart Your Morning with Cold Showers
Dr. Sethi begins his day with a cold shower, a practice known to activate the brainstem which helps regulate alertness, breathing, and focus.
Scientific insight:
Cold exposure triggers a surge of adrenaline, increases oxygen intake, and stimulates the nervous system, leading to enhanced mental sharpness and better mood. However, people with heart or respiratory issues should proceed with caution.
2. Breathe Like You Mean It: Conscious Deep Breathing
Another key element of Dr. Sethi’s daily routine is intentional deep breathing, used to regulate stress and calm the mind.
Deep breathing reduces cortisol levels, improves focus, and supports emotional control, making it a simple yet powerful mental health tool.
3. Prioritize High-Quality Sleep
Sleep is not a luxury it’s essential brain care. Dr. Sethi is strict about getting consistent, high-quality rest.
Some sleep-friendly habits:
- Avoid late-night screen use
- Create a cool, quiet sleeping environment
- Stick to a regular bedtime
- Avoid caffeine after evening hours
4. Fuel Your Brain with Smart Nutrition
Dr. Sethi chooses foods that directly enhance brain performance. His plate often includes:
- Eggs: High in choline for memory
- Dark chocolate: Contains flavonoids that boost cognitive function
- Green tea: A source of L-theanine and EGCG, which promote focus and calmness
5. Support Your Gut, Support Your Brain
The final and perhaps most intriguing habit connects gut health to brain wellness. Dr. Sethi emphasizes maintaining a healthy gut microbiome, which is closely linked to mood and brain chemistry.
His gut-friendly habits include:
- Eating fiber-rich foods
- Consuming probiotics like curd and fermented veggies
- Avoiding processed foods
- Drinking plenty of water
Healthy gut bacteria help produce serotonin, a neurotransmitter that stabilizes mood and contributes to a sense of well-being.
A Holistic Approach to Brain Wellness
Dr. Sethi’s routine is a blend of simple, science-backed actions that nurture both the gut and the brain. From cold showers to a mindful diet, these five habits can be gradually integrated into any lifestyle.
Want to improve your mental clarity, focus, and resilience? Try adopting one of these habits today and build from there
