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Prefer to listen? Then listen to podcast episode 30: 'What are the best foods for concussions?'
It took me a few years to discover the best and worst foods for my concussion, as well as which supplements were effective and what foods to avoid with a concussion. I want to share my experience to help you reduce your symptoms and improve your recovery.
Disclaimer: I am not a nutrition expert; I’m sharing my personal journey in hopes it aids your concussion recovery.
Table of Contents
Worst Foods for Concussion Recovery
Let’s start with the foods to avoid with a concussion. The items listed below made my symptoms worse, and I try to steer clear of them as much as possible.
1. Coffee
In the early stages of my recovery, I still consumed coffee, believing it was harmless. For years, it was part of my morning ritual—2-3 cups daily. However, after my concussion, I felt increasingly anxious, and one day, I experienced severe pressure in my chest after just one cup. That was my cue to quit coffee entirely. Since then, my anxiety has improved, and my head feels clearer. Although I occasionally tried coffee again in hopes of a boost, it typically exacerbated my symptoms.
2. Alcohol
I also stopped drinking alcohol after my accident. Prior to that, I would drink 2-3 times a week, often unable to go without it for two weeks. Initially, I tried to maintain my routine, but I eventually realized I needed to quit for my health. Stopping alcohol consumption significantly aided my recovery, as studies suggest it can slow healing.
3. Gluten
Reducing gluten in my diet helped lower my symptoms and increase my energy levels. Gluten is challenging for the body to digest, so limiting it conserves energy for brain healing. You’ll find gluten in items like bread, pasta, cereals, cookies, and crackers. While it may seem ubiquitous, many gluten-free products are available, making it worth a try.
4. Processed Meat
Processed meats include anything that has been smoked, salted, cured, dried, or canned. I noticed a positive change when I avoided these. Now, I limit my meat intake to once a week and prioritize high-quality or organic options.
5. Dairy
Opinions on dairy vary, but I believe it’s not suitable for human consumption. It’s designed for calves and contains hormones not meant for our bodies. Dairy is heavy on the digestive system and can worsen concussion symptoms. I noticed that cutting out dairy improved my digestion, reduced fatigue, and cleared up my skin, which had broken out after my accident.
6. Sugar
Cutting refined sugars from my diet made the most significant difference in my symptoms. When I say "sugar," I refer to refined sugars, not natural sugars found in fruits and vegetables. Sugar hides in many foods, often with added sugars that increase their appeal due to sugar's addictive nature. Always check the ingredient lists; many food products contain hidden sugars under various names.
Let me show you a list of the (75!) different names for sugar. So if you read the ingredients list and you don't want to eat sugar, you have to scan all those names. It may sound like an impossible job, but after a while, you will recognize them automatically.
Best Foods for Concussion recovery - What I Eat More
Now that I’ve shared the foods to avoid, let’s focus on the best foods for concussion recovery. These are the items I incorporate more into my diet, as they support my health and brain function, leading to a noticeable drop in symptoms.
1. Nuts
I enjoy a handful of nuts daily, often roasted in the oven for a tasty snack.
2. Avocado
I add avocado to my salads and morning smoothies for added creaminess and nutrients.
3. Healthy Oils
I use olive oil and coconut oil for cooking. For salads, I opt for walnut or sesame oil for flavor and health benefits.
4. Dark Chocolate
I indulge in one piece of dark chocolate (85% cocoa, sugar-free) each day or add cacao powder to my morning smoothies.
5. Fruits and Vegetables
I snack on olives, vegetables, and fruits throughout the day for nutrients and energy.
6. Fatty Fish
I prefer fatty fish like salmon, tuna, mackerel, or herring for their omega-3 fatty acids, which are essential for brain health.
Get the Right Kinds of Fats for Your Brain Health
Eating the right kinds of fats is important for a healthy nervous system and good thinking.
Some good sources of healthy fats include fish (which are high in omega-3 fatty acids), avocados, olive oil, and nuts. If you think about starting a low-fat diet, talk to your doctor or a nutritionist who knows about your brain injury or concussion recovery. Not eating enough healthy fats can hurt your thinking skills.
One important omega-3 fatty acid is docosahexaenoic acid (DHA). DHA helps to make and keep healthy brain cells. It may also help reduce inflammation, which is important because many people with concussions have extra inflammation in their brains and bodies.
It’s best to get DHA from food, mainly from fish and eggs, but you can also take it as a supplement made from algae or fish oil. If you don’t want to take it every day, you can use it during your concussion recovery or when you are treating post-concussion symptoms.
Remember, it is possible to eat too much fat. Recent studies show that being overweight from a high-fat diet can be linked to dementia, especially in women. However, as long as you stick to healthy fats and have a balanced diet with carbs, proteins, and lots of vegetables, this should not be a problem.
Adding healthy fats to your diet can help your brain health and support your recovery from a concussion.
Further reading: Which post-concussion symptoms do I still have after 8 years?
The Importance of Protein - How Much Protein Do You Need Each Day?
Protein is important for your body. It helps build muscles, repair tissues, and make hormones and enzymes. It also plays a role in making your bones, skin, and blood.
The amount of protein you need each day depends on your age, gender, and activity level.
Most people should aim for about 46 grams of protein per day for women and 56 grams for men. However, if you are very active or trying to build muscle, you might need more protein.
A simple way to estimate your protein needs is to use your weight. Multiply your weight in pounds by 0.36.
This gives you the minimum amount of protein you should eat daily. For example, if you weigh 150 pounds, you should aim for about 54 grams of protein each day (150 x 0.36 = 54).
You can get protein from various sources, including meat, fish, eggs, dairy products, beans, nuts, and whole grains. It's a good idea to choose lean protein sources to stay healthy.
If you're not getting enough protein (most people don't!), you might feel tired, lose muscle mass, or have trouble healing. Eating enough protein is essential for good health, so try to include it in every meal.
In summary, aim for the recommended daily protein intake based on your weight and activity level, and enjoy a variety of protein-rich foods to stay healthy!
Futher reading: 11 nutrition tips for post-concussion syndrome recovery.
Supplements for Concussion healing
Several supplements can aid in concussion healing. After researching and experimenting, I found the following supplements to be the most beneficial:
Omega-3: Twice a day
Magnesium: Twice a day
Multivitamin: Once a day
Vitamin B: Once a day
Vitamin C: Once a day
Vitamin D: During winter months only
Stay Hydrated!
Staying hydrated is the most important advice I can give you. It’s easy to get dehydrated, especially during times like a pandemic when you have to wear a mask for a long time.
Did you know that your brain is about 73% water? Drinking enough water helps your body digest food, keeps you focused, and helps your cells grow. It also helps control your body temperature and supports your blood flow, which can be affected after a concussion.
Drinking water can also help prevent health problems. Everyone needs water, but the amount can vary from person to person.
To find out how much water you should drink, take your weight in pounds and divide it by two. That number is about how many ounces of water you need each day. If you exercise or spend time in the heat, you should drink more.
For example, if you weigh 150 pounds, you should aim for about 75 ounces of water each day (which is about three 24-ounce bottles).
If you have health issues, it’s a good idea to ask your doctor how much water you should drink since some people may need less.
A simple way to make sure you drink enough water is to carry a water bottle with you everywhere. At first, you may need to remind yourself to drink, but once you get into the habit, it will be easy!
Foods for Concussion - What Will Work for You?
Besides the lists of worst and best foods for a concussion, and what supplements for concussions are healing, I would like to mention that we are all different and that I am not a nutritionist. The best approach is to experiment and see how your body responds.
If you find it overwhelming to implement all these changes at once, I recommend starting with one thing: cut out refined sugar. This change had the most significant impact on my recovery!
If you have any questions or suggestions, I’m always happy to connect on Instagram! Let’s support each other on our paths to recovery.
What two researched things helped me the most in my recovery?
In my free masterclass, which I’m hosting regularly, I’ll share the 2 researched methods that helped me the most in my recovery (and now also for thousands of others).
I love hosting this masterclass and engaging with all of you, but it takes a lot of effort to organize. That's why it's only available for a limited time. Make sure to sign up and join before it's too late!
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