Worst Foods for Concussion Recovery: What to Avoid for Optimal Healing
Nutrition is one of the most valuable tools immediately following a concussion. Choosing the right food and eating style can dramatically help speed up recovery and give you the best chance for full symptom resolution. But what are the worst foods for concussion recovery? Are there things you should avoid? This article will answer this question in detail and give helpful pointers on what to avoid to maximize recovery.
Understanding Concussion and Nutrition
In the time immediately following a concussion, food, and supplementation make a significant difference. The brain is in a crisis, and it needs all the help it can to clean out damaged tissue and ensure the path to recovery is as clean as possible. Foods rich in antioxidants help speed this process along. Since the brain is mainly made up of fat, eating foods high in good fats, like fish, is also an excellent way to give the brain everything it needs to make a full recovery. Here’s another article about the best foods for concussion.
Worst Food for Concussion Recovery
Several foods hinder concussion recovery. Foods that create oxidative stress, cause dehydration, spike blood sugar, or create an unfavorable stomach environment are all foods that you should avoid after a concussion. These include:
- -Processed Meats
- -Sugary Beverages
- -Caffeine
- -Alcohol
- -Trans fats
- -Hydrogenated oils
- -Artificial sweeteners
The text below explains why you should avoid these foods after a concussion.
1. Processed Meats:
– Examples: Salami, sausages, hot dogs, and bacon.
– Reason: Processed meats contain a lot of nitrates and nitrites used to preserve the shelf life. During concussion recovery, it is essential to avoid these as they are well known to cause oxidative stress and inflammation.
2. Sugary Foods and Beverages
– Examples: Candy, sodas, pastries, and even some cereals.
– Reason: Beverages or foods high in sugar will cause a rapid increase and decrease in blood sugar. Since the brain is in a state of crisis, giving it a stable source of glucose is one of the easiest ways to ensure a safe recovery. Dips in blood sugar also release stress hormones to mobilize sugar, which you want to avoid when the brain is already under stress.
3. Trans Fats and Hydrogenated Oils
– Examples: Margarine, fried foods, packaged snacks, and many pre-made desserts.
– Reason: Trans fats are known as “pro-inflammatory” because their chemical makeup allows the body to produce inflammatory hormones. They also lower “good” cholesterol and raise “bad” cholesterol, which is unsuitable for blood flow following a concussion. They also tend to include cheap, refined forms of carbohydrates, which are also pro-inflammatory and create large fluctuations in blood sugar.
4. Alcohol
– Reason: Alcohol is incredibly inflammatory to most tissues in the body and has the tendency to dehydrate the body. Less total body water means less blood volume, and you need as much blood going into the brain during recovery as possible. It can also negatively affect electrolyte balance, which is a primary issue immediately following a concussion. Lastly, alcohol is harmful to the lining of the stomach, which makes a majority of the feel-good neurotransmitters you need to support recovery.
5. Refined Carbohydrate
– Examples: White bread, white rice, and pasta made from white flour.
– Reason: Like sugary food and drink, refined carbohydrates cause inflammation in the body and stomach. They also tend to cause significant fluctuations in blood glucose, which is directly counter-productive to recovery from a brain injury. You want to stabilize your blood sugar levels immediately following the injury to give your brain a steady stream of resources to repair damaged tissue and regain normal function. Supplements like cinnamon, chromium, and ALA are helpful to maintain normal blood glucose levels.
6. Artificial Sweeteners
– Examples: Aspartame and sucralose are in diet sodas and sugar-free products.
– Reason: Artificial sweeteners tend to disrupt gut bacteria and promote inflammation. They trick your brain into thinking you’ve consumed calories, which can initiate an insulin response and disrupt normal blood sugar levels. Opt for naturally sweetened alternatives like coconut or honey.
7. Caffeine
– Examples: Coffee, tea, chocolate, and some energy drinks.
– Reason: Caffeine, like alcohol, causes the body to excrete more water. This dehydration can affect blood volume to the head and disrupt electrolyte levels necessary to maintain normal brain function. It can also negatively affect sleep, which is crucial in the early stages of recovery.
Better Dietary Choices for Concussion Recovery
This article provides a more complex breakdown of the best foods for concussions. Here is a summary
Omega-3 Fatty Acids: Fatty fish and nuts like salmon, tuna, flax seed, and walnuts are great choices immediately following a concussion. They contain omega-3 fatty acids, which help the brain recover and reduce inflammation.
– Colorful Fruits and Vegetables: These foods help reduce inflammation and oxidative stress. Both are immediate priorities for recovery, as the brain struggles to clear out damaged tissue and debris from the injury.
Whole Grains are a more stable form of carbohydrate that takes longer to break down. This creates a more stable energy source for the brain to recover and doesn’t create an inflammatory response like the more simple forms.
– Lean Proteins: foods like chicken, turkey, and legumes give the brain the protein it needs to express new genes and repair damaged tissue. They help keep you full for longer and aid in stabilizing blood sugar levels over time.
Hydration: Increase your intake of fluids, especially water, to help maintain optimal brain function and overall health. Supplementing electrolytes early often allows the brain to establish a healthy membrane potential. Ensure the supplement contains sodium, potassium, magnesium, threonate (if possible), and calcium. Also, make sure it doesn’t contain any sweetener or sugar.
Conclusion
Choosing the right foods after a concussion can accelerate recovery and give you the best chance for full symptom resolution. Use the guidelines above to choose your foods deliberately, and reach out to one of our doctors if you have any specific questions regarding your recovery. With patience, persistence, and some well-informed choices, you can recover from a concussion and return to the life you had before.
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*Note: The information provided in this article is for educational purposes only and does not constitute a doctor-patient relationship. Patients are advised to consult their medical provider or primary care physician before trying any remedies or therapies at home.
