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In today’s fast-paced world, keeping your brain sharp isn’t just about puzzles and coffee. Dr. Saurabh Sethi, a leading gastroenterologist, recently shared his go-to daily habits for maintaining mental clarity, focus, and resilience and the last one doubles up as a gut health booster too.
These simple yet effective strategies are backed by science and supported by Dr. Girish Soni, a neurologist from Lilavati Hospital, who emphasizes that brain wellness is built on consistent, healthy habits.
Cold Showers: A Natural Wake-Up for the Mind
Starting your day with a cold shower may sound extreme, but the benefits are real. Dr. Sethi reveals that this habit helps activate the brain stem, the area controlling essential functions like breathing and alertness.
Dr. Soni notes that this “cold shock response”triggered by short exposure to cold water boosts circulation, adrenaline, and mood, creating a sense of mental sharpness.
Breathe Deep to Tame Stress
Daily deep breathing isn’t just calming it can rewire your emotional responses. Dr. Sethi practices intentional breathing exercises to relax the amygdala, the brain’s stress control center.
Dr. Soni confirms: “Deep breathing helps manage stress, anxiety, and improves mental clarity by regulating the nervous system.”
This simple technique can be done anytime, anywhere just breathe in slowly for 4 seconds, hold for 4, and exhale for 4.
Prioritize Sleep, Prioritize Brain Health
Sleep is where the brain restores itself. During deep sleep, your brain clears toxins, strengthens memories, and resets emotional balance.
From mood regulation to decision-making, a restful night truly is the best natural nootropic.
Eat Smart: Brain-Enhancing Superfoods
Dr. Sethi makes intentional food choices to nourish his brain and he keeps it simple:
- Eggs for choline, which helps memory and neurotransmitter activity
- Dark chocolate for epicatechin, supporting brain plasticity
- Green tea for L-theanine and EGCG, which improve focus and calmness
These foods offer both short-term focus and long-term brain support, without relying on supplements.
Gut Health Is Brain Health
The gut and brain are closely connected, and Dr. Sethi emphasizes the final habit that serves both: maintaining a healthy gut.
Dr. Soni explains, “Your gut produces essential neurotransmitters like serotonin. When the gut is out of balance, mental function and mood can suffer.”
How to support both gut and brain?
- Eat probiotics and fiber (curd, oats, bananas, fermented foods)
- Avoid highly processed junk foods
- Stay physically active
- Practise stress-reduction techniques like yoga or meditation
Bottom Line: Think Clearly, Live Better
These five daily practices from Dr. Sethi offer a well-rounded, science-backed approach to brain healthfrom the shower to your plate. Whether you’re a busy professional or a health-conscious individual, adopting even one or two of these habits can make a difference over time.
Start small, stay consistent, and you’ll begin to feel the clarity and focus take shape both in your head and in your gut.
