Gastroenterologist lists 5 things he does for his brain health: ‘Last one is also great for your gut’

Cold showers

It activates the brain stem, which helps regulate breathing, heart rate, and alertness.

Deep breathing

Intentional deep breathing to “calm my amygdala and reduce stress and reactivity.”

Sleep

He aims for 7-9 hours of uninterrupted sleep, which supports the hypothalamus, which controls hormones, appetite, and energy balance.

Here’s what helps (Photo: Freepik)

Daily walks

“Walking activates my hippocampus, which keeps my memory sharp and supports learning.”

Brain fuelling foods

He regularly consumes eggs for choline, dark chocolate for epicatechin, and green tea for L-theanine and EGCG to support focus, clarity, and long-term brain health.

Are these measures scientifically proven to improve brain health?

Dr Girish Soni, neurologist, Lilavati Hospital and Research Centre, concurred and shared that maintaining brain health requires a blend of physical, social, psychological, and nutritional habits. “By including activities that boost alertness, reduce stress, nurture memory centres, and feed the mind, one can boost resilience, sharpen cognition, and support a healthy, long-term brain,” said Dr Soni.

Cold shower

The “Cold Shock” response is triggered by brief immersion in cold water, characterised by rapid breathing, an increased heart rate, and an adrenaline surge that enhances central awareness, improves circulation, and boosts mood. Begin modestly with 15 °C showers for 30 seconds and gradually increase it to several minutes. Don’t try if you have cardiovascular or respiratory disease and discuss it first with your doctor. Suitable for healthy individuals seeking a free morning wake-up, said Dr Soni.

Deep breathing

Dr Soni said that methods such as diaphragmatic breathing or box breathing engage the parasympathetic nervous system, lowering stress hormones, calming the mind, and enhancing heart-rate variability. “These methods can be summoned at any time and provide powerful calming effects for individuals with deadlines, anxiety, or high-stress demands, no equipment necessary,” said Dr Soni.

Prioritising sleep (7–9 hours)

Quality of sleep assists the hypothalamus, which regulates hormones, appetite, metabolism, and memory formation. “Long-term sleep loss causes insulin resistance, higher weight, increased blood pressure, and compromised cognitive processes. Enforce strict bedtime hours, bedroom temperature, and track quality of sleep, particularly if you are considering conditions such as sleep apnea,” said Dr Soni.

Daily walking

Even moderate walking engages the hippocampus, which is responsible for learning and memory, by boosting neurotrophic factors like BDNF. Walking 20–60 minutes on a minimum of five days improves cognitive function in people of all ages. It’s an easy, accessible way to strengthen the brain, particularly for inactive office workers or elderly individuals.

Brain-fuelling foods

Include nutrient-rich staples in your diet:
* Eggs for choline, supporting memory and neurotransmitter function.
* Dark chocolate (min 70% cocoa) for epicatechin, promoting blood flow and mental focus.
* Green tea for L-Theanine and EGCG, maintaining relaxed clarity and brain protection.
“Take these in moderation, such as one egg a day, 10–20 g of dark chocolate, and 1–3 cups of tea, titrating based on cholesterol and caffeine sensitivity,” said Dr Soni.

Additionally, include dry fruits, fatty fish, and green leafy vegetables; these are rich in antioxidants, omega-3s, vitamins, and minerals that support memory, mood, and long-term cognitive resilience.

These five methods integrate physical, psychological, and dietary factors of brain function by providing a whole, low-cost, functional solution. They are optimally applied to healthy adults who wish to enhance overall alertness, stress management, and mental ageing. Individuals with cardiovascular issues (cold showering), cholesterol concerns (eggs, chocolate), or caffeine intolerance (tea) may require modified methods or consult a healthcare expert.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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