Nutrition Needs for Concussions – from our friends with FIT WITH FOOD

What Is A Concussion?

Ouch! Ever get hit too hard during a sports practice or game and hurt your head? Many contact sports, such as lacrosse, football, or soccer, have higher incidences of concussions. These concussions are classified as mild traumatic brain injuries. A concussion occurs due to a hit or blow to the head, where the brain is rocked back and forth in the skull. Due to this movement, nerve cells in the brain need to work harder to recover, therefore using up more energy. Concussions can also lead to increased inflammation and stress in the body.

Some physical signs and symptoms of a concussion can include a headache, ringing in the ears, nausea or vomiting, fatigue, or blurry vision. If you are observing someone who you think may have experienced a concussion, you could notice slurred speech, confusion, forgetfulness, or slow responses to questions.

Why Is Nutrition Important?

Nutrition is an extremely important piece of recovery for concussions due to the increased demand for energy that the brain needs in order to heal. Additionally, concussions can cause stress and inflammation, so eating more foods with anti-inflammatory properties can help. Make sure you are eating small meals or snacks every 2-3 hours while recovering from a concussion. This can help to repair damaged tissue and regain normal function.

Omega-3s

Omega-3 fats are a type of fat that help with brain development and cognition during all periods of life. These fats also have anti-inflammatory properties that can help with concussion recovery. Common food sources include fatty fish (salmon, mackerel, sardines, trout), walnuts, ground flax, or chia seeds. Try baking some salmon in the oven with some salt, pepper, garlic, and lemon! If you want to try ground flax or chia seeds, you can add these to smoothies, yogurt, or applesauce. Try a trail mix with extra walnuts or eat a handful for a snack.

Anti-inflammatory Foods & Antioxidants

Many foods can help with inflammation. Try to focus on including foods with fiber, such as fruits/vegetables or whole grains. Unsaturated fats can be a great addition to your diet as they support brain cell membranes and can help in reducing inflammation. Some sources of these healthy fats are pecans, walnuts, pumpkin seeds, avocado, or olive oil. These seeds are also high in magnesium and zinc, which can help with brain tissue repair. Dark, leafy greens are packed with folate, vitamin K, zinc, and magnesium. These greens are essential for overall brain function and can help with repairing damaged nerve tissue.
Antioxidants help to destroy compounds (free radicals) in the body that can cause harm if there are too many present. When these compounds build up, this leads to extra stress on the body. Antioxidants help to defend against these compounds, and this defense can help to improve thinking and brain functioning. Foods that have higher amounts of antioxidants include fruits and vegetables, beans, and nuts. Fruits and vegetables that are more concentrated with antioxidants are berries (strawberries, blueberries, raspberries, blackberries), bell peppers, apples, broccoli, tomatoes, carrots, and green, leafy vegetables. Try adding some of these items as a snack – yogurt with berries, bell peppers with hummus, or an apple with peanut butter. You could make a stir fry with whole wheat noodles, bok choy, broccoli, carrots, and shrimp! How about raw tomatoes and broccoli with some low fat veggie dip or plain Greek yogurt? The brighter the color of the fruits and vegetables, the better it will be for you,

Foods to Limit

Try to avoid foods with saturated fats, such as full fat dairy or fatty/processed meats (pepperoni, bacon, pork belly, ribeye, or chicken thighs). These foods can promote inflammation when consumed in excess. You should also try to avoid sugary drinks, such as soda or juice, as they can lead to energy fluctuations. Finally, try to limit processed breads (for example, white bread, Hawaiian rolls) as they can worsen headaches and/or cognitive function.

Takeaway

After a concussion, it is important to give your body the energy it needs to recover. Try to eat frequently throughout the day with a focus on lean proteins, fruits, vegetables, and fiber. Do try to include fatty fish a few times per week, as this has anti-inflammatory properties. Nuts and seeds can also help with brain function and tissue repair. Proper nutrition can help to heal your brain and regain normal function, most importantly getting you back to your daily routine with a healthy, smart brain!