Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist, shares five daily habits to boost cognitive function, memory, and brain health. He emphasizes that small daily actions can have a big impact on your brain's health, just like exercise and eating well.
Cold showers
Dr. Sethi begins each day with a cold shower, a practice he says activates the brain.
“I use this to activate the brain stem, which helps regulate my breathing, heart rate, and alertness.”
A 2023studyfound that cold shower has many health benefits.
“Our findings showed that participants felt more active, alert, attentive, proud, and inspired, and less distressed and nervous after having a cold-water bath. The changes in positive emotions were associated with the coupling between brain areas involved in attention control, emotion, and self-regulation,” the study authors noted.
Deep breathing
Deep breathing exercises can calm the autonomic nervous system. It is important to know that stress is a major reason for cognitive decline.
By using techniques like diaphragmatic breathing, inhaling deeply for four seconds, holding for four, and exhaling for six, one can reduce cortisol levels and emotional reactivity.
Studies also suggest that regular deep breathing can improve attention and lower anxiety, fostering a calmer, more focused mind.
Prioritizing sleep
The Harvard-trained doctor is quite particular about sleep. Sleep is non-negotiable for the doctor, and he aims for seven to nine hours of uninterrupted rest every night.
“Because this supports my hypothalamus, which controls hormones, appetite, and energy balance,” the doctor shares.
A 2024studyby the researchers at the Yale School of Medicine found that sleeping too much or too little is associated with poor brain health.
“These findings add to the mounting evidence that sleep is a prime pillar of brain health. It also provides evidence toward helping us understand how sleep and sleep duration can be a modifiable risk factor for brain health later in life,” the lead author of the study said.
Daily walks
Exercise is crucial for the brain. Dr. Sethi ensures to incorporate daily walks in his routine.
He targets getting at least 30 minutes of brisk movement.
“Walking activates my hippocampus, which keeps memory sharp and supports learning and loss,” the doctor shares.
Brain-boosting foods
The doctor fuels his brain with nutrient-dense foods, such as eggs, dark chocolate, and green tea.
Eggs provide choline, a nutrient essential for neurotransmitter production, while dark chocolate contains epicatechin, a flavonoid that supports brain plasticity.
Green tea is rich in L-theanine and EGCG, which enhance focus and protect against oxidative stress.
These foods aren’t just good for your brain; they also support gut health, which is closely tied to cognitive function.
Source: Times of India
Bd-pratidin English/ Afia
