AIIMS-trained gastroenterologist shares 8 habits that boost health

Staying healthy doesn’t always require extreme diets or grueling workouts. According to Dr Saurabh Sethi, an AIIMS-trained gastroenterologist with Harvard and Stanford credentials, small daily habits can have a big impact on overall health.

Dr Sethi shared eight easy changes that anyone can incorporate into their routine. First, he advises starting the day with gratitude instead of scrolling your phone. Cortisol levels naturally peak in the morning, and checking notifications only adds stress, while a calm start “activates your vagus nerve and steadies digestion,” he explains.

Next, he recommends 10 minutes of morning sunlight, which supports the circadian rhythm, boosts vitamin D, and lifts mood. Walking for 10 minutes after meals is another key habit, as it improves digestion, balances blood sugar, and prevents the post-meal slump.

Dietary tweaks also make a difference. Dr Sethi suggests adding fermented foods at least three times a week, such as yoghurt, kimchi, or kefir, to feed healthy gut bacteria naturally. He also encourages using herbs and spices like turmeric, ginger, cumin, and fennel, which reduce inflammation and support digestion.

Other habits include following a 12-hour eating window, which gives the gut time to repair overnight; including berries regularly, which protect liver cells and promote healthy bacteria; and prioritising 7–8 hours of quality sleep, as the gut microbiome regenerates during rest.

Dr Sethi emphasizes that these small, sustainable habits can quietly improve health over time. Even incorporating a few of these changes consistently can boost digestion, sleep quality, and overall wellness — without the need for drastic lifestyle overhauls.