The experience of a concussion can be frightening and have constant results in your life. And while you should always consult a doctor if you think you had a concussion, there are many ways in which diet can support medical protocols after the collision.
Whether it is skiing, boxing, football or even a bad drop, the crossings significantly affect your brain health, lead to inflammation, cause temperature dysfunction and much more.
It is important to seek medical help to avoid long -term brain damage. This includes if you experience loss of consciousness, vision change, dizziness, vomiting, slurred speech, ear ringing or constant headache after falling or impact on the head or neck.
The good news is that along with medical treatments and protocols, additional support can be achieved through diet, while your brain performs the natural healing process.
Nothing beats water for the brain
For health in general, Water is the name of the game. But hydration is particularly critical to brain health. In fact, dehydration can be a risk factor for clarifications.
Brainstorming (CPF) is a liquid that surrounds the brain and acts as an lining or regulatory solution from the skull. CPF contains necessary glucose, proteins, fats and nutrients but It is also 99% water.
Dehydration can reduce the amount of CPF in the brain cavity, making it the most sensitive to concussion.
In addition, dehydration at the time of a concussion may Increase the risk of inflammationextending the recovery.
Even after head wound, water can help recovery allowing better absorption of nutrients. In addition, water can help regulate temperature, which can be adversely affected by the clarity.
While the old proverb of the eight cups of water a day is not a bad place to start, your requirements may depend on your size. In general, a good goal is to drink half your body weight in the ounces. So, if you weigh 160 pounds, you should seek to drink at least 80 ounces of water a day.
Omega-3s support brain health
The next time someone calls you a “fat head”, take it as a compliment. Us Brains consist of 60% fat And these fats are the key to brain function and protection.
Omega-3 fatty acids are particularly useful for brain function and rehabilitation from congestion. And there is a type that can be the most important diet after the brain trauma.
The omega-3s are at high concentrations in the brain and work to make the structure of brain cells, are involved in the function of the neurotransmitter and are anti-inflammatory.
Docosahexaenoic Acid (DHA) accounts for about 97% of omega-3 fatty acids in the brain. His role is to support cell membrane fluidity, cellular signaling and protection of these cells.
DHA levels in the brain have been proven to decrease After a traumatic brain injury, indicating an increased need for DHA for recovery. And the DHA diet compensates for this by increasing the levels again. (Interestingly, Curcumin has been found to improve this reaction Even more so when combined with a DHA protocol.)
And while omega-3s may not provide the same advantages as water, there is evidence to support it DHA hire can help prevent long -term effects and injury As a result of a concussion.
As a necessary fatty acid, DHA and other omega-3s cannot be made by the body and must be consumed. (Certain DHA and Ficosapodoinic acid or EPA can be converted from alpha-linolenic acid or Ala in the body.) Fatty fish and algae are the best sources of DHA and supplements come from these same sources, which are based on algae are a vegetarian and vegan choice.
Protein is the key to the brain
Amino acids that make up proteins can provide recovery help after a minor brain trauma. Although the brain is only about 8% protein, many types of amino acids serve important functions in our gray matter.
Chain amino acids such as Isoleucine, Leucine and Valine are vital to the Production of neurotransmitters and their ability to communicate Among other things. Creatine provides fuel as energy for the brain To function, making it a large amino acid after distinction.
Some dietary protein options include fish, beef, walnuts, seeds, organic dairy products and eggs. If you follow a vegetarian or vegan diet, make sure you take all the essential amino acids by eating complete protein. This may include quinoa, hemp and buckwheat. Or it may mean foods that combine such as legumes and grains (think of rice and beans) or legumes and nuts or seeds.
Antioxidants are pre-brain
Oxidative stress after a concussion can lead to secondary brain damage. Antioxidants are then a powerful tool for recovering a small brain, as they reduce free radical damage.
While the list of antioxidants are long and varied, there are evidence that some have particular therapeutic benefits. Melatonin, glutathione; N-Acetyl-Cysteine, Flavonoids, Resveratrol, CoQ10 and carotenoids They have been found to increase cognitive function, reduce mitochondrial dysfunction and damage and reduce the creation of reactive oxygen species (ROS). ROS plays a major role in the breakdown of neurons after a concussion.
If you try to eat the right antioxidants seems overwhelming, the good news is that of course they appear in many species (delicious!) Vegetable foods such as fruits (especially berries), nuts (especially pecans and nuts), spicesArtichokes, legumes and cocoa.
Foods to avoid after concussion
It should be no surprise that inflammation is an important source of the problems that arise from the clarity. And while some inflammation is normal and even healthy in a period of treatment due to increased blood flow, in the long run can lead to chronic diseases that may prevent the reduction of symptoms.
Inflammatory foods It should therefore be avoided after any type of trauma brain. Processed foods (specially processed granules), fried foods, high sugar foods (especially high -processed sugar) and alcohol should be reduced if not completely eliminated during recovery. Large quantities of caffeine from soda or coffee are best avoided.
A brain’s steamer
While excess caffeine is not good after a concussion, there is a caffeine that can be the perfect cup of comfort.
Green tea contains a high amount of L-theanine, an amino acid that can reduce stress and also improve cognitive function. Studies show that L-theanine can increase the activity of the Theta brainresulting in better memory and attention.
One to two cups of green tea are well in safe levels of caffeine, while they are still therapeutic beneficial. Black tea (if you are not very sensitive) and mushrooms also contain L-theanine.
Conclusions about the conquerments
Conflicts can be an intense experience. But even more frightening is the idea of constant symptoms, as recovery can take months for some people, depending on seriousness and other personal factors such as age.
Brain trauma requires opinion and possible treatment by an authorized medical professional.
But there are still so many that can be done through diet, while you treat and work with your doctor.
The main foods that focus are plenty of water, omega-3 fatty acids, fruits, vegetables and complete protein. A varied diet of whole foods and maintaining hydrated is the key to keeping your brain as healthy and functional as possible. And really, that’s true whether or not you have a concussion.
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About the author: Maya Strausberg has acquired NTI’s certification of the Master Nutrition Therapist before starting nutritional treatment of private practice. It now offers writing and processing services for nutritionists and other health professionals worldwide through its business, Family diet.
Photos:
- Picture of leaks from pixabay
- Photo by Vitalii Pavlyshynets in Unsplash
- Photo by Niklas Jeromin in Pexels
