Concussions and other forms of traumatic brain injuries (TBIs) are responsible for 30% of all injury-related deaths in the United States. According to the CDC, there were 2.5 million reported cases of TBI, resulting in emergency room visits, hospitalizations, or death in 2010 alone. In 2009, almost 250,000 children and adolescents were diagnosed with a concussion from sports or recreation-related activities. Concussions are considered a more "mild" form of TBI, but the effects on the individual and family can be devastating.
While some patients fully recover from a concussion, others suffer physical and cognitive symptoms for months or even years afterward. Effects of a concussion include impaired thinking, memory loss, personality changes, depression, anxiety, and sensitivity to light and/or sound.
There are multiple ways a concussion can cause changes in the brain. Damage from a concussion causes levels of glutamate and calcium to increase. Both of these are excitatory, meaning they cause rapid firing of cells in the brain, known as neurons. This over-excitation causes cell death and inflammation in the brain that can further damage cells. Concussions can also alter blood flow to the brain. If blood flow to the brain decreases, it does not receive the oxygen or nutrients needed to function properly.
Fortunately, researchers and practitioners alike are finding innovative ways to heal and reduce symptoms related to concussions. Eating a well-balanced diet with plenty of protein, healthy fats and antioxidant-rich vegetables helps lay the foundation for brain health. In addition, many supplements have shown promising results both pre- and post-concussion. Some of the most well studied nutrients include the following:
- Branch Chain Amino Acids (BCAAs): BCAAs work to produce two neurotransmitters- glutamate and GABA. While glutamate excites neurons, GABA inhibits (calms) them. The two work together to keep the brain balanced, and restoring the proper ratio may help reduce the fatigue often experienced post-concussion. BCAAs may be supplemented, but can also be found in dietary proteins such as meat, fish, and eggs. This may partially explain why many find a protein heavy diet, such as the Paleo diet, helpful in recovering from a TBI.
- Fish Oil: The Omega 3 fatty acids, especially DHA, found in fish oil may help reduce inflammation and swelling associated with a brain injury. Of greater importance, multiple studies have shown that supplementing with fish oil prior to a TBI reduces inflammation after the head injury and provides a protective effect over learning and memory.
- Magnesium: Brain levels of magnesium may drop by up to 50% for 5 days following injury to the central nervous system. Supplementing with magnesium following a brain injury has been shown to reduce cellular death of neurons and help balance chemicals in the brain.
- Curcumin: Curcumin is a potent antioxidant from turmeric root that crosses the blood brain barrier. It can be used before and after head trauma to reduce brain inflammation and protect certain proteins involved in learning and memory. Turmeric is fat-soluble, so should be consumed with meals that contain fat, or taken in a spoonful of coconut oil.
- Resveratrol: Commonly reported as the healthful component of red wine, resveratrol also acts as a powerful antioxidant. It has been demonstrated to effectively cross the blood brain barrier, increase blood flow to the brain, and reduce neural inflammation.
- Green Tea: Green tea contains the antioxidant EGCG, which helps prevent cell damage in the brain. It also contains Theanine, an amino acid that helps prevent over-excitation of brain cells by increasing levels of GABA, a 'calming" neurotransmitter.
Overall, the thing to remember is that an ounce of prevention is worth a pound of cure. It's much easier to prevent damage than it is to repair it, and taking steps toward a healthier diet and including daily supplements can help you maintain a healthy brain and increase your likelihood of recovering from a head injury.