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11 Nutrition tips for Post-Concussion Syndrome Recovery

Updated: Feb 9

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In this blog post, I want to dive into a topic that I often get questions about – nutrition for post-concussion syndrome recovery. I'm not a certified nutrition coach, but I'm excited to share the nutrition tips and best food for a concussion that have personally helped me in my journey.


If you prefer to listen, check out episode 99 of my podcast where I discuss these tips.


nutrition tips for post-concussion syndrome

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11 nutrition tips for post-concussion syndrome recovery

  1. Intermittent Fasting: I practice intermittent fasting daily, refraining from eating after 6 pm until breakfast at 8 am. This period of fasting allows my body to focus on healing, providing me with increased energy and reduced fatigue.

  2. Balanced Meals: For every meal, I ensure a combination of proteins, carbs, and healthy fats. This balance helps stabilize my blood sugar levels and sustains my energy throughout the day.

  3. Gluten Reduction: While not entirely gluten-free, I've significantly cut down on gluten in my diet (about 90%). This adjustment involves avoiding items like bread and pasta, leading to improved overall well-being.

  4. Sugar-Free Approach: Minimizing added sugars, especially artificial ones found in processed foods, has positively impacted my energy levels. Check out my ebook for a comprehensive list of sugar names hidden in product labels.

  5. Hydration: I consume a minimum of three liters of water daily. Staying well-hydrated contributes to better energy levels and an overall sense of well-being.

  6. Fruit Pairing: To prevent spikes in blood sugar levels, I combine fruit intake with nuts or healthy fats. This practice ensures a more stable energy supply throughout the day.

  7. Protein-Rich Diet: Meeting the recommended daily protein intake (1-1.5 grams per kg of body weight) supports brain healing. For those engaged in regular exercise, a higher protein intake (around 2 grams) might be beneficial.

  8. Regular Meals: Eating at least three meals a day and avoiding prolonged hunger periods helps maintain a steady energy level.

  9. Embracing Healthy Fats: Incorporating sources of healthy fats like avocado, fatty fish, nuts, and olive oil supports brain health and aids in recovery. This is really the best food to heal a concussion.

  10. Diverse Vegetable Intake: Including at least five different vegetables daily promotes gut health and enhances overall well-being. Smoothies are a convenient way to incorporate a variety of veggies into your diet.

  11. Morning Ritual: Kickstarting the day with ginger or lemon tea provides a refreshing and hydrating cleanse, setting a positive tone for the day.


These 11 nutrition tips have been integral to my post-concussion syndrome recovery.


Remember, there's no one best diet for post-concussion syndrome recovery, so feel free to experiment and discover what works best for you.


For more insights into my recovery journey, download my free ebook below with additional tips.


If you have questions or want to share your experience, connect with me on Instagram at the Concussion Community. Wishing you a fantastic day on your healing journey!





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concussion and nutrition

Have you tried many things to reduce your symptoms?

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✔️ to reduce my fatigue & brain fog

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