Healthy eating patterns are pivotal for overall health, and when an injury or an illness occurs, it becomes crucially important to assess the quality of our diet on our path to recovery. Nutrition is a vital component of post-concussion recovery as the body and brain needs adequate nutrients to recover.
What nutrients should you consume during post-concussion recovery?
Carbohydrates
The brain uses a significant amount of energy in comparison to the rest of the body. Additionally, the brain must use an immense amount of energy in order to recover from a concussion. As carbohydrates typically provide the main source of energy, it is important for concussion survivors to consume an adequate amount of energy in the form of carbohydrates.
To ensure an adequate amount of carbohydrates, concussion survivors can incorporate foods that are healthy sources of carbohydrates:
- Beans
- Starchy vegetables i.e. potatoes
- Fruits
- Whole grain foods i.e. whole grain pasta
Healthy Fats and Oils
The brain is enriched in long-chain omega-3 polyunsaturated fatty acids (also known as omega-3 fatty acids). An adequate dietary intake of omega-3 fatty acids is critical to ensure brain development. Researchers have also concluded that increased consumption of omega-3 fatty acids may also help with post-concussion recovery. Specifically, omega-3 fatty acids can help survivors regain neurons after a concussion.
You can ensure an adequate intake of omega-3 fatty acids by consuming a variety of foods:
- Fish and other seafood (i.e. sardines, herring, mackerel, salmon and tuna)
- Plant oils (i.e. flaxseed oil, hemp seed oil)
- Nuts and seeds
- Foods fortified with omega-3 (i.e. soy beverages, eggs, juices, yogurt and milk)
Docosahexaenoic acid (DHA), a specific type of omega-3 fatty acid, is necessary to maintain regular brain function in adults. Moreover, DHA has anti-inflammatory responses. This is beneficial for concussion survivors as many survivors are diagnosed with increased inflammation in the brain. Therefore, DHA may help improve cognitive function among post-concussion survivors. Consumption of DHA can also enhance learning capacities, which is advantageous during post-concussion recovery. Furthermore, depression is one of the mental health issues associated with post-concussion recovery. Towards this, research has demonstrated that DHA may help reduce the risk of depression.
You can increase your consumption of DHA by consuming:
- Seafood
- Fish (fatty fish, such as tuna and salmon, are particularly high in DHA).
- Fish oil supplements
Folic Acid
Folic acid is essential for brain function. Folic acid can also help prevent cognitive impairment, and the development of depression. This is advantageous for concussion survivors, as preventing depression and cognitive impairment is crucial during recovery.
Concussion survivors can consume folic acid through a variety of foods:
- Orange juice
- Dark leafy greens
- Fresh fruit
- Whole grains
- Eggs
- Seafood
Vitamin E
There is substantial evidence that demonstrates Vitamin E can improve cognitive impairments in concussion survivors. Concussion survivors can ensure Vitamin E intake by consuming:
- Green leafy vegetables
- Avocado
- Vegetable oils
- Vitamin E fortified cereals
- Nuts
Curcumin
Concussion patients may also benefit from consuming curcumin. In particular, research has shown that curcumin can also improve cognitive deficits and memory following a concussion. Concussion survivors can include the use of turmeric in their cooking if not doing so already.
Above all, concussion survivors should adopt a healthy relationship with food during recovery. To do so, concussion survivors should ensure healthy eating habits. This encompasses making healthy food choices and being mindful of eating patterns. Among this, concussion survivors should try to have meals with loved ones whenever possible, to make meals more enjoyable.
Written by Dorothy Dinh
References
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Harvard Medical School (2013, November). Omega-3-rich foods: Good for your heart. https://www.health.harvard.edu/heart-health/omega-3-rich-foods-good-for-your-heart
Harvard School of Public Health. (n.d.). Carbohydrates. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/#:~:text=What%20are%20carbohydrates%3F,sugars%2C%20fibers%2C%20and%20starches.
Harvard School of Public Health (n.d.) Folate (Folic Acid) – Vitamin B9. https://www.hsph.harvard.edu/nutritionsource/folic-acid/
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National Institutes of Health. (2020, October 1). Omega-3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Salem, J., N, Moriguchi, T., Greiner, R. S., McBride, K., Ahmad, A., Catalan, J. N., & Slotnick, B. (2001). Alterations in brain function after loss of docosahexaenoate due to dietary restriction of n-3 fatty acids. Journal of Molecular Neuroscience, 16(2-3), 299-308. doi:10.1385/JMN:16:2-3:299