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Experiencing a concussion can be scary and have lasting effects on your life. And while you should always consult a doctor if you think you have had a concussion, there are many ways that nutrition can support medical protocols post-concussion.
Whether it’s from skiing, boxing, football or even just a bad fall, concussions take a major toll on your brain’s health, lead to inflammation, cause dysregulation of temperature, and much more.
It is important to seek medical help to avoid long-term damage to the brain. This includes if you experience loss of consciousness, change in vision, dizziness, vomiting, slurred speech, ringing of the ears, or a lasting headache after a fall or impact to the head or neck.
The good news is that along with medical treatments and protocols, additional support can be achieved through nutrition while your brain carries out its natural healing process.
Nothing Beats Water for the Brain
For health in general, water is the name of the game. But hydration is especially crucial for brain health. In fact, dehydration can be a risk factor for concussions.
Cerebrospinal fluid (CPF) is a liquid that surrounds the brain and acts as a padding or buffer from the skull. CPF contains necessary glucose, proteins, fats and nutrients but it is also 99% water.
Dehydration can decrease the amount of CPF in the brain cavity, making it more susceptible to concussion.
Additionally, dehydration at the time of a concussion can increase the risk of inflammation, prolonging recovery.
Even after trauma to the head, water can help support recovery by allowing nutrients to be better absorbed. In addition, water may help with temperature regulation, which can be adversely affected by concussions.
While the old adage of eight cups of water a day isn’t a bad place to start, your requirements can depend on your size. Generally speaking, a good goal is to drink half your body weight in ounces. So if you weigh 160 pounds, you should aim to drink at least 80 ounces of water per day.
Omega-3s Support Brain Health
The next time someone calls you a “fat head,” take it as a compliment. Our brains are made up of 60% fat and those fats are key to brain function and protection.
Omega-3 fatty acids are especially helpful for brain function and also recovery from concussions. And there is one type that may be the most important nutritionally after brain trauma.
Omega-3s are found in high concentrations in the brain and work to make up the structure of brain cells, are involved in neurotransmitter function and are anti-inflammatory.
Docosahexaenoic acid (DHA) makes up about 97% of the omega-3 fatty acids in the brain. Its role is to support cell membrane fluidity, cell signaling and protection of these cells.
DHA levels in the brain have been shown to decrease following traumatic brain injury, indicating an increased need for DHA for the recovery. And dietary DHA counteracts this by increasing levels again. (Interestingly, curcumin has been found to improve this counteraction even more when combined with a DHA protocol.)
And while omega-3s may not provide the same advantages as water, there is evidence to support that DHA intake can help prevent long-term effects and injury as a result of a concussion.
As an essential fatty acid, DHA and other omega-3s cannot be made by the body and must be consumed. (Some DHA and eicosapentaenoic acid or EPA can be converted from alpha-linolenic acid or ALA in the body.) Oily fish and algae are the best sources of DHA and supplements come from these same sources, algae-based ones being a vegetarian and vegan option.
Protein is Key for the Brain
The amino acids that make up proteins may offer recovery help after minor brain trauma. Although the brain is only around 8% protein, many types of amino acids serve major functions in our gray matter.
Branch-chain amino acids like isoleucine, leucine and valine are vital to the production of neurotransmitters and their ability to communicate between each other. Creatine supplies fuel as energy for the brain to function, making it a great post-concussion amino acid.
Some dietary protein options include fish, grass-fed beef, nuts, seeds, organic dairy and eggs. If you follow a vegetarian or vegan diet, make sure you are getting all essential amino acids by eating complete proteins. This can include quinoa, hemp and buckwheat. Or it may mean food combining like legumes and grains (think rice and beans) or legumes and nuts or seeds.
Antioxidants are Pro-Brain
Oxidative stress after a concussion can lead to secondary brain damage. Antioxidants are then a strong tool for minor brain trauma recovery as they reduce free radical damage.
While the list of types of antioxidants is long and varying, there are indications that some have especially therapeutic benefits. Melatonin, glutathione, N-Acetyl-Cysteine, flavonoids, resveratrol, CoQ10 and carotenoids have been found to increase cognitive function, reduce mitochondrial dysfunction and damage, and reduce the creation of reactive oxygen species (ROS). ROS plays a large role in the die-off of neurons following a concussion.
If trying to eat the right antioxidants seems overwhelming, the good news is that they naturally occur in many kinds of (delicious!) plant-based foods, such as fruit (especially berries), nuts (especially pecans and walnuts), spices, artichokes, legumes and cacao.
Foods to Avoid After a Concussion
It should come as no surprise that inflammation is a major source of the problems that arise from concussions. And while some inflammation is normal and even healthy during a time of healing because of increased blood flow, long-term it can lead to chronic conditions that may impede symptom reduction.
Inflammatory foods should therefore be avoided after any kind of brain trauma. Processed foods (especially processed grains), fried foods, foods high in sugar (especially highly processed sugars) and alcohol should be reduced if not eliminated altogether during recovery. Large amounts of caffeine from sodas or coffee are also best avoided.
A Steaming Cup of Brain Health
While too much caffeine is not good after a concussion, there is one caffeinated drink that may actually be the perfect cup of comfort.
Green tea contains a high amount of L-theanine, an amino acid that can reduce anxiety and also improve cognitive function. Studies indicate that L-theanine can increase brain theta wave activity, resulting in better memory and attention.
One to two cups of green tea is well within safe caffeine levels, while still therapeutically beneficial. Black tea (if you are not too sensitive) and mushrooms also contain L-theanine.
Conclusions on Concussions
Concussions can be an intense experience. But even more scary is the idea of lasting symptoms, since recovery can take months for some people, depending on the severity and other personal factors like age.
Brain trauma requires the opinion and possible treatment from a licensed medical professional.
But there is still so much that can be done through nutrition as well, while you heal and work with your medical practitioner.
The main foods to focus on are plenty of water, omega-3 fatty acids, fruits, vegetables and complete proteins. A varied diet of whole foods and staying hydrated are key to keeping your brain as healthy and functioning as possible. And really, that’s true whether or not you’ve had a concussion.
Whether you’re looking to build on a career in health or start a brand new nutrition therapy career, the Nutrition Therapy Institute can help you today.
Our 500-hour Nutrition Therapist Master program will give you the education and confidence to create the job you want and deserve.
To learn more about this unique opportunity, check out the kinds of classes you can take or attend a free informational webinar.
Try out this brain-supportive balsamic chicken recipe!
About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her nutrition therapy private practice. She now offers writing and editing services for nutritionists and other health practitioners around the world through her business, Family Tree Nutrition.
Photos:
- Image by Leopictures from Pixabay
- Photo by Vitalii Pavlyshynets on Unsplash
- Photo by Niklas Jeromin on Pexels
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