Nutrition Basics for Concussion
What you eat after sustaining a concussion is very important and can be very simple. The main priority is to create a healing environment in your brain and body with clean, efficient fuel. The best way to do this is to eat mostly plant-based with the bulk of your food coming from vegetables, fruits, nuts, seeds and high-quality proteins and grains. If you are able and willing, some experts recommend avoiding dairy and gluten for the first two weeks following a concussion.
Foods to Eat
Vegetables: variety of colors, as much as you can
Fruits
Nuts & Seeds
High Quality Protein, including eggs (ideally, organic, local & grass-fed)
Fats: organic, cold-pressed olive, flax, walnut, or sesame oils
Complex Carbohydrates: gluten-free whole grains, potatoes, beans, legumes
Sea Salt: used in moderation
*optional: high quality dairy (full fat, organic, from grass-fed cows)
Foods to Avoid
Processed & Packaged foods
Excess Salt
Sugar
Refined & processed carbohydrates (cookies, muffins, etc.)
Alcohol
Caffeine
Fried & Salty Foods
Artificial Sweeteners
Hydrogenated or partially hydrogenated fats
Be sure to drink plenty of water. Functional neurologists generally recommend 1 quart for every 50lbs of your body weight per day. It is best to drink it before and between meals.
If you experience a reduced appetite, or are having trouble remembering to eat, set a timer to remind you to have a small meal or snack every 2-3 hours. Keeping to a routine or schedule will help keep your body fueled for optimal healing.
Optional approaches to further boost your brain’s healing power include intermittent fasting and certain supplements. Remember to consult with your physician regarding your specific circumstances and to determine whether these options are appropriate for you.
Intermittent fasting : a fasting window of 12 hours can be sufficient. i.e. If you finish eating at 8 pm, wait until 8 am to eat again.
Supplements: three commonly recommended supplements include omega 3 fish oil,probiotics, and a multivitamin.
Goals of concussion recovery diet: alleviate the energy deficit, calm inflammation, balance gut flora, and help promote neuronal healing.
- Dr. Mark Heisig
References:
https://www.brainline.org/article/feed-your-body-feed-your-brain-nutritional-tips-speed-recovery
https://www.andrewsinstitute.com/news/research/articles.aspx?id=40101996
https://www.drheisig.com/blog/concussion-recovery-diet
Imagine X Basic Diet Recommendations