Nutrition
- While there aren’t many clear recommendations for nutritional supplementation from research and clinical practice, there are several things that can enhance recovery from concussion. In general, eating a balanced diet and addressing any possible deficiencies will be of benefit.
Tips for nutrition after concussion:
- Balanced blood sugar levels are always important, but particularly after brain injury because sugar metabolism might be affected
- Eat as often as needed and consistently throughout the day.
- Have a regular schedule of meals
- Don’t overeat or restrict carbohydrates (unless guided by your healthcare team)
- Be mindful of simple sugars and foods with high glycemic index
- Avoid heavily processed foods
- With supervision, consider a diet that increases ketones (an alternate energy source) like coconut oils, MCT oils and other products .
- Eat a diet rich in vegetables to ensure you’re getting lots of nutrients
- Prioritize “healthy” fats! Your brain is over 50% fat by weight.
- Sources include avocado, nuts, eggs, meat and fish, dairy, coconut oils
- Under supervision of a professional, consider supplementing with Omega-3 fatty acids if you don’t get enough in your diet
- If you have any nutritional deficiencies, speak with your doctor or nutrition expert to assess and address them. All nutrients are important in recovery but a few highlghts include:
- Vitamin B
- Vitamin D
- Iron
- Zinc
- Magnesium
- There may be a link between inflammation and symptoms, so ensure that you are eating a diet that doesn’t promote increased inflammation.
- Stay well hydrated (with water)
- Avoid alcohol
- You may consider avoiding or reducing caffeine and other nutritional stimulants
- Eating adequate protein is always important, especially when recovering from injuries. Consider increasing protein intake if you can tolerate it.
- Eat a diet that increases gut health since this can improve absorption of nutrients, reduce inflammation and improve energy and overall health.
- Under supervision, consider other supplements that improve mitochondrial health since this can boost energy and function too (in theory).