Recommended Foods for Concussion Recovery

Recommended Foods for Concussion Recovery

To support your brain's heightened energy requirements during the recovery phase, consider incorporating the following nutrient-rich foods into your diet:

Fatty Fish (Rich in Omega-3)

Fatty fish like salmon, mackerel, and trout are excellent choices for concussion recovery because they are rich in omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties and are also crucial for brain health. Omega-3s help reduce inflammation in the brain which potentially alleviates some of the symptoms associated with a concussion, such as headaches and cognitive issues.

Dark, Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are packed with essential vitamins and minerals such as folate, vitamin K, zinc, magnesium, and antioxidants. These nutrients are essential for overall brain function and can aid in the repair of damaged nerve tissues.

Berries with Antioxidants (Blueberries, Cranberries, Strawberries)

Berries are a rich source of antioxidants which have been linked to cognitive benefits. Consuming berries like blueberries, cranberries, and strawberries can help combat oxidative damage caused by a concussion and may enhance cognitive recovery.

Eggs

Eggs and avocados are nutrient powerhouses. Eggs are an excellent source of choline, a nutrient essential for brain health and cognitive function. Choline helps your brain and nervous system regulate things like memory, mood, and muscle control.

Avocados

Avocados provide healthy fats, including monounsaturated fats, which support brain cell membranes and may aid in reducing inflammation.

Walnuts, Pecans, and Pumpkin Seeds

Nuts and seeds like walnuts, pecans, and pumpkin seeds are rich in healthy fats, vitamins, and minerals. They are particularly high in vitamin E and zinc and magnesium which both play important roles in brain function and brain tissue repair.

Foods to Avoid During Concussion Recovery

Foods to Avoid During Concussion Recovery

During concussion recovery, it's crucial to consider both the beneficial and detrimental foods. While some foods can aid the healing process by supporting factors like BDNF and neuroplasticity, other foods should be avoided. Foods rich in saturated fats and processed sugars are some examples of those food to avoid during concussion recovery.

Dairy Products

Dairy contains saturated fats that can worsen concussion symptoms. However, it provides essential nutrients like calcium and vitamin D. Consume dairy in moderation, opting for low-fat or reduced-fat options for calcium and vitamin D benefits.

Fatty Meats

Fatty cuts like ribeye steak and lamb chops are high in saturated fats, which can promote inflammation, including in the brain. Choose leaner meats like skinless poultry, turkey, or lean beef. Consider healthier cooking methods like grilling, roasting, or broiling to reduce fat content.

Processed Meats

Processed meats like sausages and salami are rich in saturated fats, sodium, and additives that can exacerbate concussion symptoms. Limit consumption during recovery and opt for whole protein sources like poultry, fish, tofu, or legumes.

Sugary Drinks

Sugary beverages like sodas and fruit juices can lead to energy fluctuations, worsening headaches and cognitive issues. Reduce their consumption during concussion recovery. Choose healthier alternatives like water, herbal tea, or unsweetened drinks to stay hydrated.

Highly Processed Bread

When it comes to bread during concussion recovery, opt for whole-grain or whole-wheat options over highly processed white bread. Whole-grain breads provide more nutrients, including fiber and complex carbohydrates, which can support stable blood sugar levels and sustained energy. Avoid sugary or overly processed bread varieties, as they may lead to energy fluctuations.

It's important to emphasize that complete elimination of these foods isn't necessary, as some offer health benefits. It's essential to strike a balance. Completely eliminating certain food groups may lead to nutritional deficiencies, which can impede your recovery process. Instead, focus on moderation and make conscious choices to support your brain's healing while still enjoying the occasional treat. Consulting with a healthcare professional or nutritionist can help you create a personalized dietary plan that optimizes your recovery and ensures long-term brain health.

The Vital Role of Nutrition in Concussion Recovery

Nutrition is an important part of concussion recovery. Both your brain and body need the proper nutrients to heal correctly. Our brains use up an average of 20% of our total calorie intake. The importance of eating enough calories to give the brain enough energy to heal itself and function normally can’t be overstated. In addition to changes in your diet, it’s imperative that you seek a concussion specialist if you’re finding daily tasks challenging and are experiencing concussion symptoms. A proper diagnosis and treatment plan is essential in ensuring proper concussion recovery and lasting brain health.

Visit Our Advanced Concussion Clinic in Ottawa

At Broadview Health Centre, our brain specialists have extensive experience with various forms of brain injuries, including concussions. We are here to offer comprehensive support, including nutrition guidance and more, to facilitate your recovery. Contact us to learn more about our expertise in concussions, the treatments we offer, and to schedule your first appointment today. Book an appointment.