You got your bell rung, knocked out, had a concussion, or a mild traumatic brain injury. Doesn’t matter what you call it, it is traumatic and the brain has been injured. First steps are getting a proper medical assessment to determine severity and if there are any other potentially dangerous side effects. This should include a proper assessment from a chiropractor because the amount of force needed to cause a brain injury will always be enough to injure the neck. The sooner you get an adjustment post-concussion the better.
Now what do you do?
Rest is number one. This means sleep, taking it easy, lying down, dim lights, quiet. Not working, no exercise, no bright lights, no loud noises, no cell phones, TV etc.
Second is nutrition. The brain needs more nutrients during recovery for repair and energy. One of the biggest side effects of brain injury is fatigue and brain fog. One of the major reasons is due to an energy imbalance. The brain is using so much energy for repair that it ends up in a deficit.
Blood sugar balance is key. The brain uses glucose as fuel and needs steady fuel to heal. Major fluctuations in blood sugar can cause mood swings, fatigue and brain fog. This is why eating balanced meals that include fat, protein and carbohydrates from natural animal and vegetable sources is important in reducing spikes in blood sugar. Stay away from processed foods and ones that are high in sugar. Balanced meals stabilize your blood sugar and help your focus, mood and energy.
Following a traumatic brain injury, inflammation in the brain often triggers inflammation in the digestive tract. The connection between the brain and the gut is a two-way street called the gut-brain axis. The brain controls the gut, but the gut also affects the brain. More than 90% of neurotransmitters – chemicals like dopamine and serotonin that serve to regulate our mood are made in the gut. The gut bacteria play an important role in manufacturing these neurotransmitters. If your gut has the wrong bacteria, they won’t be able to make the same feel-good chemicals, which can have a major impact on your brain and overall mood. This is where good probiotics and prebiotic foods come in. Better digestion leads to less inflammation and more nutrients reaching the brain.
Following a brain injury, the body is using many vitamins, minerals and nutrients to help aid in repair of the damaged cells. It is common to have nutrient depletions which is why we recommend eating foods rich in the following nutrients and/or supplementing.
Nutrients and Supplements
- Omega-3’s: They get used up rapidly to repair brain tissue and reduce inflammation. It supports memory, focus and brain cell integrity.
- Choline: Needed to rebuild cell membranes and make neurotransmitters. It improves attention, learning and coordination.
- Magnesium: Used up rapidly under stress as it is used to calm the nervous system and relax muscles. It promotes sleep, reduces headaches and aids in relaxation.
- Vitamin D: Vitamin D, despite the name, actually acts as more of a hormone. It is important in calcium absorption in the body and into cells. It helps regulate mood, boost immunity and nerve healing.
- Zinc: Used up during stress and important for cell repair and immune response.
- Antioxidants: Burned up in oxidative stress. They protect the brain cells from more oxidative stress and damage.
Brain injuries are no joke. I see it all too often that people want to rush to get back to sports or normal activities and cause more damage because they did not give their body adequate time to heal. Your body needs to spend as much time as possible in the parasympathetic nervous system. This is the part of the autonomic nervous system that is responsible for rest, digestion and healing. This is why getting properly adjusted by a chiropractor post-concussion is crucial, not only for proper nerve flow and alignment, but to keep your body’s stress levels low and in a state of healing.
Dr. Thom