Doctors often suggest lifestyle tips to patients but some practices are so effective, they follow them themselves. Dr. Saurabh Sethi, a respected gastroenterologist, recently revealed the five daily activities he relies on to keep his brain functioning at its best and the last one offers double benefits for your gut and mind.
A Splash of Cold: Kickstarting the Brain with Cold Showers
Dr. Sethi begins his mornings with cold showers, which stimulate the nervous system and increase mental alertness.
The exposure to cold water creates a “cold shock” response, encouraging faster breathing, elevated heart rate, and an adrenaline rush. This leads to enhanced awareness and mood upliftment a natural mental reset to start the day.
Pro Tip: Start with 30-second cold showers around 15°C, then build up. Avoid if you have heart or lung conditions check with a healthcare provider first.
Breathing for Brain Balance
Through intentional deep breathing, Dr. Sethi calms his amygdala, the emotional hub of the brain.
This practice helps reduce stress, regulate emotional responses, and sharpen mental clarity. Breathwork triggers the body’s relaxation system, lowering cortisol and creating a space for calm and focus.
Try this:
- Breathe in for 4 seconds
- Hold for 7 seconds
- Exhale slowly for 8 seconds
Sleep: The Brain’s Overnight Detox
A healthy brain begins with restorative sleep. Dr. Sethi doesn’t compromise on this.
Sleep is the time when your brain consolidates memories, clears out waste proteins, and restores energy. Sleep deprivation can impair focus, decision-making, and emotional control.
Stick to:
- 7–9 hours of nightly rest
- No screens 1 hour before bed
- A consistent sleep-wake schedule
Smart Eating for Mental Sharpness
Nutrients don’t just feed the body they fuel the brain. Dr. Sethi regularly includes foods that support cognitive function:
- Eggs – for choline, aiding memory
- Dark chocolate – rich in flavonoids that enhance blood flow to the brain
- Green tea – contains L-theanine and EGCG, which boost alertness and reduce anxiety
Combining these foods provides long-lasting brain support.
5. Gut-Brain Harmony: Nourishing the Second Brain
According to Dr. Sethi, the final practice benefits both brain and digestive health maintaining a balanced gut microbiome.
The gut produces neurotransmitters like serotonin, influencing mood, cognition, and sleep. A healthy digestive system directly contributes to better mental function.
Steps to support your gut:
- Include fermented foods (curd, pickles, kefir)
- Eat fiber-rich foods like oats, bananas, and legumes
- Limit sugar and processed snacks
- Stay hydrated
A Doctor’s Daily Routine for a Sharper Mind and Healthier Gut
These five steps may seem simple but they’re backed by science and medical insight. By combining physical practices like cold showers and breathing with brain-supportive nutrition and quality sleep, Dr. Sethi maintains both mental clarity and gut vitality.
You don’t need to be a doctor to follow this plan just start with one or two habits and build from there.
