HEALING OUR BRAINS AFTER HEAD BONKS AND CONCUSSIONS!

Concussions can be sneaky. Even a mild knock to the head, like my son’s recent snowboarding tumble, can leave you with lingering symptoms like light sensitivity, brain fog, and fatigue. As someone deeply invested in functional medicine and wellness, I know how often these injuries are overlooked or dismissed by conventional medicine. “Just rest and wait” isn’t enough when it comes to healing a bruised brain.

Instead, I believe in taking a proactive approach to recovery—one that combines targeted nutrition, supplements, restorative therapies, and plenty of TLC. Below, I’ve outlined my go-to recommendations for supporting the brain after a concussion. These tools have helped many people (including my family with two boys getting concussed!) recover faster and feel stronger. Whether you’re navigating your first concussion or looking to prevent long-term effects, this guide is a great place to start.

Diet for Brain Healing

When it comes to healing the brain, everything starts with what we put on our plates. Food isn’t just fuel; it’s information for your body and brain, signaling repair, reducing inflammation, and creating the essential building blocks for recovery. After a concussion, your brain is working overtime to repair damaged tissue and rebalance neurotransmitters like serotonin and dopamine—and it needs the right nutrients to get the job done.

Nutrition is the cornerstone of recovery, and making intentional food choices can accelerate the healing process while minimizing lingering symptoms. Here’s how to use food and key nutrients to give the brain exactly what it needs:

A nourishing diet is foundational to brain recovery. Focus on:

• Anti-inflammatory foods like leafy greens, berries, fatty fish, and nuts.

• Chlorophyll rich foods- think GREEN!!

• Staying hydrated and avoiding processed foods, sugar, and alcohol.

• Protein-Rich Foods: Focus on organic soy, quinoa, fish, eggs, and protein powders. Aim for 0.8–1.2 grams of protein per pound of body weight.

Neurotransmitter Support

The building blocks of neurotransmitters are essential for brain recovery. By focusing on specific nutrients and foods, you can help restore balance and promote healing.

• What to Include:

  • B-Complex Vitamins: Support neurotransmitter production.

  • 5-HTP: to support serotonin levels.

  • L-Tyrosine: for dopamine support.

  • BCAAs (Branched-Chain Amino Acids): 5–10 grams daily for protein synthesis and repair.

These foundational elements set the stage for recovery by giving the brain what it needs to rebuild and repair.

Brain-Specific Supplements

The brain thrives on targeted support. These supplements go above and beyond to help reduce inflammation, repair tissue, and restore cognitive function.

• PQQ (Pyrroloquinoline Quinone): for mitochondrial support.

• Phosphatidylcholine: to nourish brain cell membranes.

• Acetyl-L-Carnitine: daily in divided doses to support brain energy metabolism.

• Melatonin: 3–10 mg nightly to enhance sleep and support brain recovery.

• Algae: A combo of spirulina and chlorella both supply the brain mitochondria with fuel and help clean out debris.

These are like a toolbox for your brain, giving it extra resources to heal faster and more effectively.

Anti-Inflammatory Support

A concussion triggers inflammation in the brain, so calming that storm is crucial.

• Arnica Homeopathic - Known for its anti-inflammatory and analgesic properties, arnica helps reduce swelling, ease pain, and support tissue repair. This is the first thing to administer- 5 pellets every few waking hours.

• Fish Oil (Omega-3s): Start with 9 grams daily for two weeks, then taper to 3–6 grams daily for long-term support. (yes this is a huge dose)

• CBD Oil: oral CBD can be really healing to the brain. You need to know how to dose this one as too much can make people feel loopy.

• Curcumin (Turmeric Extract): around 1 gram daily

• Bacopa Monnieri: for cognitive support.

• Rhodiola Rosea: to support stress resilience and brain recovery.

These anti-inflammatory strategies not only reduce swelling but also protect the brain from future damage.

** You can find my brain support protocol on Fullscript  to see my favorite and trusted brands for brain recovery.

Restorative Lifestyle Practices

Healing the brain after a concussion is about creating the right environment for recovery.

• Sleep: Prioritize 10–12 hours of high-quality sleep every night. This is when your brain does most of its repair work.

• Light and Screen Avoidance: Minimize exposure to bright lights and screens, and consider blue light-blocking glasses when screen time is unavoidable. Sunglasses even inside can help.

• Exercise: Engage in light, symptom-limited exercise like biking at moderate exertion. Physical activity can enhance blood flow and recovery but must be done carefully. When our son had his whopper of a concussion he dealt with daily headaches and brain fog for months. We discovered that light cardio exercise was THE THING to get him symptom relief. You can’t exercise until headaches are stable (meaning they aren’t worsened by movement), but when you are ready- do low impact (non-contact) exercise and see how it feels!

Advanced Therapies for Recovery

For those looking to take recovery to the next level, consider these cutting-edge therapies:

• Hyperbaric Oxygen Therapy (HBOT): Helps deliver oxygen to the brain and reduce inflammation.

• Pulsed Electromagnetic Field Therapy (PEMF): Promotes healing at the cellular level.

• Floatation (Sensory Deprivation) Therapy: Reduces sensory overload and promotes relaxation.

• Cervico-Vestibular Rehabilitation: Supports balance and neck alignment post-injury.

Taking the Proactive Path

When it comes to concussions, time alone isn’t always enough. By combining targeted nutrition, supplements, lifestyle adjustments, and advanced therapies, you can give your brain the support it needs to heal and thrive. Whether it’s your first experience with a concussion or you’re navigating a recurring issue, these strategies are here to help.

Let’s not wait and see—let’s act and heal.

My book set has a section on brain health (can you put on a photo of page 498) and then link to books…

Want to go even deeper check out my friend Dr. Dan Engle’s book, The Concussion Repair Manual. Here is some info on this important book: It’s written as a user’s guide for those suffering after head traumas and those that support them. It is one-part “textbook,” packed with the leading research on medical technologies for healing the injured brain, and one-part “workbook,” offering a step-by-step method for making and tracking a personalized recovery regimen.