5 Brain-Boosting Habits from a Gastroenterologist — The Last One Also Improves Gut Health
Doctors don’t just prescribe healthy routines they often live by them. Dr. Saurabh Sethi, a well known gastroenterologist, recently revealed five key things he personally does to maintain optimal brain health. Intriguingly, he mentions that the final habit on his list is also great for gut health, reinforcing the strong gut brain connection.
Let’s break down each habit—and the science backing them—based on expert commentary from neurologist Dr. Girish Soni of Lilavati Hospital and Research Centre.
1. Cold Showers: Stimulating the Brain Stem
Cold showers trigger what’s known as the “cold shock” response—a physiological reaction marked by quickened breathing, increased heart rate, and an adrenaline surge.
“This activates the brain stem, which plays a key role in regulating breathing, heart rate, and alertness,” explains Dr. Sethi.
Neurologist Dr. Soni adds that brief cold exposure enhances central awareness, circulation, and mood. For beginners, he recommends starting with 15°C water for 30 seconds, gradually increasing duration.
2. Deep Breathing: Calming the Amygdala
Intentional deep breathing helps calm the amygdala, the brain’s emotional center responsible for fear, anxiety, and reactivity.
“I practise deep breathing daily to manage stress,” says Dr. Sethi.
This aligns with scientific studies showing that controlled breathing lowers cortisol levels, enhances emotional regulation, and even boosts decision-making capacity.
3. Sleep: The Ultimate Brain Reset
Sleep is critical for neuroplasticity, memory consolidation, and waste clearance from the brain via the glymphatic system.
“A well-rested brain performs better across all cognitive domains,” says Dr. Soni.
Experts recommend 7–9 hours of quality sleep for optimal mental performance and long-term brain protection.
4. Brain-Fuelling Foods: A Nutrition-First Approach
Dr. Sethi swears by these three superfoods:
Eggs – Rich in choline, a key nutrient for memory and neurotransmitter synthesis
Dark chocolate – Contains epicatechin, which supports brain plasticity and blood flow
Green tea – Offers L-theanine and EGCG, compounds known to promote focus, relaxation, and neuroprotection
“These foods keep me focused and energized throughout the day,” he says.
5. Gut Health for Brain Health: The Overlooked Link
The final habit that Dr. Sethi highlights is a dual-benefit routine—supporting gut health to enhance brain health. Though he didn’t elaborate on this point directly in the post, many studies support the gut-brain axis, which links gut microbes with brain function and emotional balance.
Dr. Soni elaborates:
“The gut produces neurotransmitters like serotonin and dopamine, influencing cognition, mood, and mental health. Maintaining gut balance can sharpen cognition and emotional resilience.”
Simple ways to support both brain and gut health include:
Probiotic and fiber-rich diets (yogurt, kefir, bananas, oats)
Avoiding processed foods and sugar
Regular physical activity
Stress-reduction techniques like yoga and mindfulness
Final Thoughts: A Holistic Prescription for the Brain
Dr. Saurabh Sethi’s five strategies offer a powerful, practical blueprint for brain wellness—grounded in both medical expertise and everyday habits. Whether it’s taking cold showers or sipping on green tea, these simple changes could offer long-term benefits for cognitive clarity, emotional balance, and even gut harmony.
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