In the ever-busy world of medicine, doctors often find themselves advising others on how to live better—but what do they do for their own health?
Dr. Saurabh Sethi, a respected gastroenterologist, recently revealed five personal habits he follows to maintain strong brain function. Interestingly, one of these practices is also a game-changer for gut health, proving the deep connection between the brain and the digestive system.
Brain and Body: A Two-Way Relationship
According to Dr. Girish Soni, a neurologist at Lilavati Hospital, optimal brain health is a mix of mental calm, physical habits, and nutrition. The habits we form daily influence how well our brain handles stress, recalls information, and stays alert.
Let’s look at the five essential habits that Dr. Sethi follows for mental and digestive well-being.
1. Cooling Off with Cold Showers
Far from just refreshing, cold showers have a scientific purpose in Dr. Sethi’s day. Cold exposure stimulates the brainstem, improving mental alertness, circulation, and mood.
Neurologist Dr. Soni explains this as part of the “cold shock” response a physical reaction that triggers adrenaline, heightens awareness, and acts as a natural morning stimulant.
Start simple: Try 15°C water for 30 seconds, then slowly increase duration. Avoid if you have heart or lung conditions.
2. The Power of Intentional Breathing
Daily stress and emotional overload? Dr. Sethi tackles it with a few minutes of intentional deep breathing, a tool he uses to calm the amygdala the brain’s stress center.
Breathwork activates the parasympathetic nervous system, lowering cortisol and improving focus. Whether it’s box breathing or 4-7-8 breathing, the goal is to shift the body into a relaxed, focused state.
3. Eating for Cognitive Clarity
Dr. Sethi’s brain diet includes powerhouse foods that are scientifically linked to mental performance:
- Eggs – a solid source of choline for memory
- Dark chocolate – rich in epicatechin, supports learning and mood
- Green tea – packed with L-theanine and EGCG for mental clarity and calm
These aren’t just dietary choices they’re long-term investments in cognitive health.
4. A Gut-Friendly Routine That Benefits the Brain
Did you know your gut and brain talk to each other? That’s why one of Dr. Sethi’s habits also targets gut health—which in turn, boosts emotional well-being and cognition.
Through the gut-brain axis, your digestive system influences neurotransmitters like serotonin, which regulate mood and concentration.
To support this connection:
- Eat probiotics and prebiotics
- Drink plenty of water
- Limit processed foods
- Exercise regularly to aid digestion
5. Restorative Sleep: The Mind’s Daily Reset
Dr. Sethi prioritizes good quality sleep every night, understanding its role in memory consolidation, emotional stability, and brain detox.
Dr. Soni agrees, warning that sleep deprivation can undo the benefits of every other brain-friendly habit.
Ideal sleep range: 7–9 hours, with a consistent bedtime and a dark, quiet room.
Takeaway: Your Brain Needs Daily Care
The five practices Dr. Sethi follows aren’t just trends—they’re backed by science and deeply integrated into his lifestyle. From cold showers and deep breathing to brain-fueling foods and restful sleep, these habits show that cognitive wellness is within reach.
And the best part? You can start today—no expensive treatments or supplements required.
