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My three best ways to beat fatigue symptoms after I sustained my concussion

Updated: May 9

Fatigue is/was definitely the hardest symptom for me to deal with. I recently asked in a post on Instagram if you can get rid of one symptom, which one would it be? Around 70% responded: fatigue. There are a few things that help me when I have fatigue symptoms. I know it’s not a “real” concussion treatment but something I tried myself, so read further!

fatigue symptoms

1. Taking a cold shower

I know, brrrr I hate it! But on the other hand, it helps me a lot, and I am always happy when I step out of the shower refreshed and with a clearer head. I learned that it’s most helpful to not just stand under a cold shower but to change it from hot to cold a few times. Don’t ask me what it’s doing exactly, but it activates the bloodstream way more than just one cold shower.


So, I always start by showering normally with hot water, then I make the water cold for 30 seconds and turn it on hot for 30 seconds, then again cold for 30 seconds, and so on. I think I do around five rounds and then I am done with it. Try it yourself and see if this works for you!

2. Doing interval training

Interval training is something that really helps me in my concussion recovery. I didn’t do this in my first two years because I just didn’t know I would benefit this much from it. I learned doing those intervals at Cognitive FX, and I always feel such a difference when I do them and when I take a break from them.

In the beginning, right after the treatment, I had to do them five times a week (I know it’s a lot!) for the first month. Then I started doing them four times a week in the second month, then three times a week in the third month, then two times a week in the fourth month.

Right now, I do them one or two times a week and again, it helps me a lot! The best thing is that you can do cognitive exercises within two hours after the training, I always do them within 30 minutes after the training just to be sure.


But first, why not try to do the intervals yourself? I shared them with more people within this community in a private message about how I do them. I got so many positive responses about how it helps them, so I really want to share it with everyone here in this blog.

I did them for a long time on a treadmill, but there are way more ways to do them. Right now, I am just running outside. If running doesn’t work for you, try to find your own way. For example, cycling, rowing or what feels best for you.


My suggestion is to try to do three rounds to start with:

Warm-up: I start running slowly to warm up.

Small break: After warming up for a few minutes, I take a small break to make sure my breath is back to normal.

Round 1: Then I start running (sprinting) the fastest I can for at least 30 seconds (up to max 1 min).

Breath Break 1: Then I completely stop moving (so not even walking, just standing still) and focus on my breath (4 seconds inhale, 1 second hold, 6 seconds exhale). Take your time to recover as long as you need to make sure your breath is back to normal again.

Round 2: Then start running (sprinting) again as fast as you can for at least 30 seconds (up to max 1 min)

Breath Break 2: Completely stop again (no walking!) and focus on your breath again (4 seconds inhale, 1 second hold, 6 seconds exhale) until it’s normal again.

Round 3: Then start running (sprinting) again as fast as you can for at least 30 seconds (up to max 1 min).

Breath Break 3: Completely stop again (no walking!) and focus on your breath again (4 seconds inhale, 1 second hold, 6 seconds exhale) until it’s normal again.


END: You did it! Try to notice how you feel and plan a rest day the following day.

It is best if you do cognitive exercises within two hours after this interval training but one thing at a time :).


3. My green smoothie does reduce fatigue symptoms

Every day (well almost every day), I start my day by drinking my smoothie. I started doing this two years ago. Someone gave me that tip. I was a bit skeptical about it, what difference could it make for my concussion symptoms?


But I had nothing to lose, right? So, I bought all the ingredients and started drinking this smoothie. In the first few days, I had a few detox symptoms like a floating belly. I thought that was great because it was doing something! I continued drinking and after a week, I felt the biggest difference.


My fatigue symptoms weren’t that bad anymore, I had more energy (constant energy level), my skin started to get better (after my accident I had a lot of acne). I felt really empowered!


What do you need? What are the ingredients?

The only thing you need is a blender. The best is to have one that can crush ice, but it’s not necessary. Just put all the ingredients below into the blender and start mixing!

- 1/2 banana - 1 teaspoon cacao - 1 teaspoon maca powder - Handful of spinach - A little bit of kale - Few slices of cucumber - 1/2 avocado - Celery - Small piece of fresh ginger (helps with nauseousness) - 1 tablespoon of flaxseeds - 1 teaspoon chia seeds - 1 teaspoon hemp seeds - 1 scoop sugar-free pea protein powder


If you don’t want to buy all the different ingredients that’s okay! Try to make it easy, you can be creative and experiment yourself!

Do you have other ways to beat fatigue symptoms? I would love to hear about them!



During my concussion journey, I felt so lost and lonely.

I was feeling restless all the time. Doctors weren’t able to help me so I was feeling stuck. 🤦🏽‍♀️


My setbacks were the worst things ever and I didn’t know how to deal with them or prevent them. My days felt more like surviving than enjoying and I was always looking for a balance between rest and doing things.


Thankfully, I'm feeling much better now with the help of professionals who GET it and because of all tips and support from others in the same situation.

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Post Concussion Symptoms

- to reduce my fatigue & brain fog

- to have more energy, no napping anymore!

- to improve my sleep, waking up is easier

- to feel less stressed, it's not slowing down my recovery anymore 

- to exercise again (finally!)
- to have a better mood, goodbye negative spiral! 

 

7 things that have helped me:

 

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