Can your daily routine really boost your brain health? For gastroenterologist Dr. Saurabh Sethi, the answer is a confident yes. As someone who treats digestive issues professionally, he understands the powerful connection between gut and brain health and he follows a simple five-step routine every day to nurture both.
Here’s what he recommends not just for his patients, but what he actually does himself.
Start with a Jolt: Cold Showers to Wake Up Your Mind
Cold showers might sound harsh, but they’re one of Dr. Sethi’s go-to strategies. They stimulate the brain stem, regulating your breathing and alertness, and give you a natural energy boost.
Why it works:
The sudden cold activates your sympathetic nervous system, increasing adrenaline and mental focus. It’s a drug-free way to feel awake and sharp.
Caution: Skip this if you have heart or respiratory conditions. Always consult a doctor before adopting it.
Breathwork: Reset Your Brain with Each Inhale
Every day, Dr. Sethi practices deep, mindful breathing to regulate stress and control emotional reactivity.
This technique is known to reduce the activity of the amygdala, the part of the brain involved in stress and anxiety. Regular practice can lead to improved focus, emotional balance, and reduced cortisol levels.
Try a breathing method like:
- 4 seconds inhale
- 4 seconds hold
- 6 seconds exhale
Sleep Isn’t Optional It’s Brain Medicine
A sharp brain needs proper rest. Dr. Sethi prioritizes high-quality sleep, understanding its role in memory consolidation and cognitive function.
Sleep hygiene tips:
- Go to bed at the same time daily
- Avoid screens before bedtime
- Keep the bedroom dark and cool
- Limit caffeine intake after noon
Sleep isn’t just recovery it’s when the brain cleans and repairs itself.
Eat for Thought: Brain-Boosting Nutrition
Nutrition plays a huge role in mental health, and Dr. Sethi makes smart food choices every day. He includes:
- Eggs – Rich in choline for memory and focus
- Dark chocolate – Packed with flavonoids for better blood flow to the brain
- Green tea – Contains compounds like L-theanine and EGCG to support attention and calmness
These foods help maintain long-term brain performance.
Brain-Gut Axis: How Your Digestive Health Shapes Your Mind
The final tip? Focus on your gut microbiome. Dr. Sethi calls this the “second brain” because it produces mood-related neurotransmitters like serotonin.
What he does:
- Eats fiber-rich meals
- Adds fermented foods like yogurt
- Stays away from ultra-processed snacks
- Keeps hydration levels up
Maintaining gut health not only supports digestion but also keeps the brain in top mental condition.
Final Word: Simple Habits, Lasting Cognitive Strength
Whether you’re a medical expert or just someone trying to feel mentally sharper, these five strategies from a trusted gastroenterologist are accessible and effective. Brain health isn’t just about solving puzzles or playing memory games it’s about daily physical, nutritional, and emotional balance.
Start with one habit this week and watch how your mental clarity, focus, and emotional resilience improve.