Concussion Lifestyle & Nutritional Tips

A concussion is a type of traumatic brain injury (TBI) that occurs when there's a sudden jolt or blow to the head or body, causing the brain to move rapidly within the skull. This movement can result in temporary changes in brain function. Concussions are often referred to as mild traumatic brain injuries because they are usually not life-threatening, but they can still have significant effects on a person's cognitive, physical, and emotional well-being.

According to CDC estimates, 1.6-3.8 million sports and recreation related concussions occur each year in the U.S. Concussions occur in all sports with the highest incidence in football, hockey, rugby, soccer and basketball.

·        10% of all contact sport athletes sustain concussions yearly.

·        1 in 2 concussions go unreported or undetected.

·        1 in 5 high school athletes who play contact sports will get a concussion this year.

·        Among high school soccer players, girls have a higher rate of concussion compared to boys.

·        Girls' soccer sees the 2nd-most concussions of all high school sports. 

Symptoms

Symptoms of a concussion can vary widely and may include:

·        Physical Symptoms:

-        Headache

-        Nausea or vomiting

-        Dizziness or balance problems

-        Sensitivity to light or noise

-        Fatigue or sleep disturbances

-        Blurred vision

·        Cognitive Symptoms:

-        Confusion or feeling disoriented

-        Memory problems

-        Slowed thinking

-        Difficulty concentrating

-        Trouble with decision-making

·        Emotional and Behavioral Symptoms:

-        Irritability

-        Mood swings

-        Anxiety or depression

-        Changes in sleep patterns

-        Emotional sensitivity

It's important to note that symptoms may not always appear immediately after the injury; they can sometimes take hours or even days to manifest.

Primary & Secondary Injury

A concussion involves both primary and secondary injury mechanisms. Understanding these mechanisms is crucial for effectively managing concussions and promoting recovery.

Primary Injury:

The primary injury in a concussion occurs at the moment of impact or sudden acceleration/deceleration of the head. It is caused by the direct force or trauma to the head or body, leading to mechanical disruption of brain tissue and cellular damage. During this initial injury, there is a rapid transfer of energy that can cause stretching, twisting, and shearing forces within the brain. This can result in the following effects:

·        Axonal Injury: Axons, the long projections of nerve cells responsible for transmitting signals, can be stretched or damaged due to the forces generated during the impact. This can lead to disruption of neuronal communication.

·        Neuronal Dysfunction: The disruption of brain tissue can result in altered brain cell function, affecting neurotransmitter release and communication between neurons.

·        Ionic Imbalance: The mechanical forces involved in the impact can cause changes in the balance of ions (charged particles) within neurons, leading to dysfunction in cell signaling.

·        Blood-Brain Barrier Dysfunction: The blood-brain barrier, which normally protects the brain from harmful substances, can become compromised, allowing substances to enter the brain that would not normally cross this barrier.

Secondary Injury:

The secondary injury occurs in the minutes to hours following the initial impact and is characterized by a cascade of biochemical and physiological events triggered by the primary injury. These events can exacerbate brain damage and potentially worsen the outcomes. Secondary injury mechanisms can include:

·        Inflammation: The brain's immune response is activated in response to injury, leading to inflammation. While inflammation is a natural part of the healing process, excessive or prolonged inflammation can contribute to further damage.

·        Cellular Dysfunction: The biochemical changes triggered by the initial injury can disrupt cellular metabolism and lead to cell death.

·        Excitotoxicity: The disruption of ion balances can lead to an excessive release of neurotransmitters, particularly glutamate, which can overstimulate neurons and lead to cell damage.

·        Oxidative Stress: The increased production of reactive oxygen species (free radicals) can damage cellular structures and contribute to cell death.

·        Energy Crisis: The brain's energy supply may become compromised, affecting neuronal function and recovery.

·        Cerebral Blood Flow Changes: Blood flow to the brain can be altered, affecting the delivery of oxygen and nutrients to brain cells.

Nutrition

Nutritional management plays a role in supporting recovery from a concussion. While rest and proper medical evaluation are crucial, a balanced diet can contribute to the healing process. Here are some dietary considerations for managing concussion:

1. Hydration: Staying well-hydrated is important for overall brain function. Dehydration can exacerbate concussion symptoms. Drink plenty of water throughout the day.

2. Anti-inflammatory Foods: Certain foods have anti-inflammatory properties that may help reduce brain inflammation following a concussion. These include fatty fish (rich in omega-3 fatty acids), berries, leafy greens, and nuts.

3. Omega-3 Fatty Acids: Found in fatty fish like salmon, flaxseeds, and walnuts, omega-3 fatty acids have anti-inflammatory properties and can support brain health. They may help reduce brain inflammation after a concussion.

4. Antioxidant-Rich Foods: Antioxidants protect cells from oxidative stress, which can occur after a concussion. Foods rich in antioxidants include colorful fruits and vegetables, such as berries, citrus fruits, spinach, and broccoli.

5. Protein-Rich Foods: Protein is essential for tissue repair and recovery. Include lean sources of protein like poultry, fish, eggs, legumes, and dairy products in your diet.

6. Complex Carbohydrates: Carbohydrates provide energy for the brain and body. Opt for whole grains like brown rice, quinoa, oats, and whole wheat bread instead of refined carbohydrates.

7. Avoid Sugar and Processed Foods: High sugar and processed foods can contribute to inflammation and may impair the healing process. Minimize your intake of sugary snacks, sugary drinks, and heavily processed foods.

8. Vitamins and Minerals: Certain vitamins and minerals are important for brain health. Vitamin D, magnesium, zinc, and B vitamins (especially B6, B9, and B12) play roles in cognitive function and nervous system health.

9. Caffeine and Alcohol: Limit caffeine and alcohol consumption, as these substances can affect sleep and potentially exacerbate concussion symptoms.

Supplements

Here are a few supplements that have been studied in the context of brain health and concussion:

1. Omega-3 Fatty Acids: Omega-3 fatty acids, commonly found in fish oil supplements, have anti-inflammatory properties and may support brain health.

2. Vitamin D: Vitamin D is important for bone health and immune function. Some research suggests that vitamin D deficiency might be associated with worse outcomes after brain injuries.

3. Antioxidants: Antioxidants, like vitamin C and vitamin E, can help combat oxidative stress that occurs after a concussion. While getting these antioxidants from whole foods is preferable, supplements might be considered under medical supervision.

4. Magnesium: Magnesium is involved in many cellular processes, and there is some evidence that it may play a role in reducing the risk of brain damage following traumatic brain injuries.

5. Zinc: Zinc is essential for various cellular functions and has been studied for its potential role in reducing inflammation and promoting healing after brain injuries.

6. Melatonin: Sleep disruption is common after a concussion. Melatonin is a hormone that regulates sleep, and supplementation might help improve sleep patterns.

7. Curcumin (Turmeric Extract): Curcumin has anti-inflammatory and antioxidant properties and might have a positive impact on brain health. Some studies suggest it could potentially aid in reducing post-concussion symptoms.

8. B Vitamins: B vitamins are important for nervous system function and energy production.

9. CBD:  CBD (cannabidiol) is a compound derived from the cannabis plant that has gained significant attention for its potential therapeutic benefits. While there is ongoing research into the potential applications of CBD, including its use in managing various health conditions, including concussions, the current scientific understanding is still evolving. Here's what you should know about CBD and its potential role in concussion management:

·        Anti-Inflammatory and Neuroprotective Properties

·        Pain Management

·        Anxiety and Stress

·        Sleep Support

However, it's important to note the following:

·        Regulation and Quality: The CBD market is not well-regulated, and the quality and composition of CBD products can vary significantly. It's important to choose reputable sources and products that have been tested for quality and purity.

·        Interaction with Medications: CBD can interact with certain medications, including those metabolized by the liver. If you're taking other medications, consult your healthcare provider before using CBD to ensure there are no potential interactions.

·        Individual Responses: CBD affects individuals differently, and there's no one-size-fits-all approach. Some people may find relief from using CBD, while others might not experience any noticeable effects.

10. Creatine:  Creatine is a naturally occurring compound that plays a crucial role in energy metabolism, particularly during short bursts of high-intensity activity. It's commonly associated with sports and fitness due to its potential to enhance muscle performance and recovery. Creatine might have potential benefits for concussion recovery due to its neuroprotective and anti-inflammatory properties.  There is also research indicating that creatine supplementation might improve cognitive function, memory, and mood.

11. SPMs (Specialized Pro Mediators): SPMs are a group of bioactive molecules that play a crucial role in resolving inflammation and promoting tissue repair after an injury or infection. These molecules are involved in the body's natural healing processes and help to restore homeostasis (balance) in tissues.   Benefits of SPMs include:

·        Anti-Inflammatory and Pro-Resolving Effects

·        Modulating Immune Response

·        Neuroprotection

·        Resolution of Symptoms

It's crucial to note that supplements can interact with medications and have potential side effects. Moreover, there is no "magic pill" for concussion recovery, and the best approach involves a comprehensive plan that includes rest, proper medical care, and lifestyle factors such as nutrition and sleep.  Before starting any supplement regimen, consult with a healthcare professional who is familiar with your medical history and can provide personalized guidance based on your individual needs.

Other Lifestyle Changes

Lifestyle changes play a significant role in concussion recovery. Beyond medical treatment, adopting certain lifestyle adjustments can help support the healing process and manage symptoms. Here are some other lifestyle changes to consider if you're recovering from a concussion:

·        Sleep Hygiene: Prioritize good sleep hygiene to promote healing. Create a comfortable sleep environment, establish a consistent sleep schedule, and avoid stimulating activities close to bedtime.

·        Stress Management: Stress can negatively impact recovery. Engage in relaxation techniques such as deep breathing, meditation, and gentle yoga to help manage stress.

·        Screen Time: Limit screen time, especially exposure to bright screens, as it can strain your eyes and worsen symptoms.

·        Return-to-Play Protocol: If you're an athlete, follow a structured return-to-play protocol under the supervision of a medical professional and sports coach. This helps ensure a safe transition back to sports activities.

·        Social Support: Surround yourself with a support system of family and friends who can provide emotional assistance during your recovery journey.

·        Patience: Recovery can be a gradual process, and it's essential to be patient with yourself. Don't rush the process; prioritize your well-being and follow the recommended steps for healing.

Remember that every concussion is unique, and recovery times vary. Consulting with a healthcare professional can help you create a tailored plan for nutrition & lifestyle changes that suit your specific needs and circumstances.