My 9 Tips for a Brain-Boosting Diet

If you missed Part 1 (our previous blog), we explored what a TBI is, what role neuronutrition plays in recovery, and considered some frequently asked questions about TBI recovery and nutrition. 

In this, Part 2, we’ll dive into the juicy stuff - the food! Plus we’ll consider a few other lifestyle tips to support TBI or concussion recovery.

But first, recall that neuronutrition involves four distinct components: 

1. Adding in targeted nutrients the brain needs during recovery

2. Removing anti-nutrients or substances the brain finds toxic

3. Adding in targeted supplements when needed

4. Making simple key lifestyle tweaks to support brain recovery

In this blog, we’ll focus on the right foods or nutrients that support TBI recovery and some lifestyle tweaks. So, let’s dive right on in!

Implementing a neuronutrition-centric diet doesn’t have to be daunting. 

A great place to start is by incorporating a variety of whole foods such as leafy greens, berries, nuts, and lean proteins into your diet. However, consistency is key – nourishing the brain should be an ongoing commitment. 

As you embark on your journey, remember that the road to optimal brain health starts with mindful choices and a commitment to providing your brain with the fuel it deserves. 

Pro tip: Whenever you leave the house, make sure you take healthy snacks with you... This might include fruits, raw nuts, energy bars, and hard-boiled eggs. Snacks like these will come in handy if you start losing energy.

1. Protein Intake and TBI: Fuelling Brain Recovery

• After a brain injury, the body’s demand for protein increases due to the need for tissue repair and the production of enzymes and neurotransmitters. Protein breaks down into amino acids - the building blocks necessary for repairing damaged brain tissue and supporting overall brain function. From tissue repair to the creation of neurotransmitters, quality proteins are essential for optimal recovery and brain health.

Proteins: Make proteins count – think quality proteins like grass-fed beef and wild salmon. They’re the architects behind neurotransmitter communication.

2. Fruits & Veggies: Nature’s Bounty

• Fruits and vegetables rich in antioxidants such as blueberries, and spinach, are known for combating oxidative stress. Oxidative stress can exacerbate the damage caused by brain injuries. When you include these life-affirming foods into your day, you are providing your body with the necessary tools to counteract this stress and promote healing. 

Life-Affirming: Emerging research suggests there is a connection between gut-brain communication and neurological healing. This implies that a diet rich in fruits and vegetables could help the road to recovery. Additionally, maintaining electrolyte balance is crucial for nerve function and communication. Electrolytes, like potassium and magnesium, can be obtained through foods like bananas, avocados, and nuts.

3. Omega-3 Fatty Acids: Brain’s Best Friend

• Omega-3 fatty acids, commonly found in fatty fish like salmon and walnuts, have been shown to have a protective effect on the brain. These healthy fats aid in reducing inflammation, which is crucial during post-TBI recovery. Incorporating these into the diet can potentially expedite healing and minimize long-term cognitive deficits.

Nourish with Omega-3s: Elevate your brain’s health with the richness of Omega-3 fatty acids. Think fatty fish like salmon and other healthy fats like olive oil, coconut oil and MCTs – the brain’s favourite fuel.

4. Antioxidants: Nature’s Defence Mechanism

• As mentioned, antioxidants, abundant in colourful fruits and vegetables, play a vital role in protecting the brain from oxidative stress. Because the brain post-TBI is more susceptible to free radical damage, increasing the intake of antioxidant-rich foods is crucial to equip the brain with the necessary tools to combat more damage and aid in recovery.

Pint-Sized Powerhouses: antioxidants possess the remarkable ability to repair damaged neural connections and nurture the growth of new ones. They take on formidable foes known as oxidative stress and inflammation, safeguarding the brain’s well-being in the aftermath of a Traumatic Brain Injury (TBI).

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My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

5. Vitamins and Minerals: Fuel for Recovery

• Vitamins and minerals, often called micronutrients, are the unsung heroes of brain recovery. Vitamin B supports nerve function, while minerals like magnesium aid in relaxation and sleep quality – both critical aspects of brain healing. Ensuring a balanced intake of these nutrients gives the brain the foundation to rebuild itself. The best way to get these vital vitamins and minerals is through a whole-foods focused diet.

Vitamin Oasis & Mineral Marvels: Load up on vitamins that spell brain health. From B vitamins found in whole grains to Vitamin E in almonds – they’re your brain’s best pals. Incorporate minerals that bolster cognitive function. Think zinc in lean meats and iron in legumes – they're the building blocks of mental agility.

6. Hydration: Quenching the Brain’s Thirst

• Staying adequately hydrated is crucial for optimal brain function. Even mild dehydration can impair cognitive performance and concentration. Hydration supports the flow of nutrients and oxygen to the brain, ensuring its efficient operation. Staying well-hydrated provides the efficient transport of nutrients and oxygen to brain cells. 

Hydrate for Clarity: Don't underestimate the impact of hydration. Sip water like it’s brain juice – it keeps your thoughts crystal clear.

7. Sleep: The Brain’s Rejuvenation Period

• Quality sleep is essential for cognitive restoration. During sleep, the brain consolidates memories, clears out toxins, and rejuvenates for the next day. Prioritizing sleep hygiene and ensuring adequate sleep duration is paramount for optimal neuronutrition. I get how difficult and frustrating it can be to attain the restful sleep you require after injury. So if you’d like individualized support in this area, please contact me or consider inquiring about my special post-concussion program. 

Where Your Brain Recharges: Good sleep starts with a healthy whole foods breakfast high in protein, healthy fats and low in sugar and refined carbs. A well-regulated sleep cycle has anti-inflammatory effects, which contribute to fostering an environment conducive to healing and activating specific brain regions responsible for emotional processing and learning. 

8. Meditation: Forging Patient Resilience

• Meditation nurtures patience and cultivates an unwavering spirit that walks hand in hand with recovery. It encourages a profound connection with and understanding of ourselves. Amid healing and lifestyle changes, meditation provides a space for reflection, acceptance, and building a new foundation. If you’re not sure where or how to start, HeartMath can be the perfect first step. As a Certified HeartMath Practitioner, I’d love to teach you how to make it work for you!

Mindful Indulgence: Achieve reduced stress and anxiety, an increased immune response, enhanced hormonal balance, and the promotion of positive mood states through HeartMath. Let me show you how simple (and quick) it can be.

9. Exercise: A Brain-Boosting Activity

• Physical activity isn’t just beneficial for the body; it also profoundly affects brain health. Regular exercise increases blood flow to the brain, stimulates the release of growth factors that promote neuronal connections, and enhances overall cognitive resilience.

Bounce Back from TBI: And hey, don’t worry if it’s not a full-on workout marathon. The point is not to push yourself! Even a short stroll or some gentle yoga stretches is like sending your brain a love note. After a TBI, why not treat your brain to a little exercise extravaganza? It’s like saying, “Hey brain, you’re a rockstar – let’s conquer the recovery journey together!” 🚀🧠💪

And there you have it - 9 awesome tips to support TBI recovery or to utilize when you’d like to optimize the health of your most important organ.

Personalized Approaches to Brain Health

The bottom line is - there is an intricate relationship between Traumatic Brain Injury and neuronutrition that underscores the critical importance of nourishing our brains for optimal recovery. 

By embracing a diet rich in omega-3 fatty acids, antioxidants, vitamins, and minerals, we can provide our brains with the tools they need to heal, regenerate, and thrive.

Each individual has unique preferences and dietary requirements, so neuronutrition should be tailored to specific needs. Consulting with a neuronutritionist can help create a personalized plan that addresses individual goals and challenges.

And I get it - there is a lot of information here, and it can easy to feel overwhelmed, especially as you struggle to recover. That’s why I’m here to help.

You don’t have to go it alone! 

Stay tuned for more information about my soon-to-be-released online program for those dealing with lingering post-TBI or post-concussion symptoms like fatigue and brain fog. If you’d like to stay in the know on the program’s launch date or if you are interested in receiving more information, please send me a message and I will be in touch shortly. 

As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.