The common failure of pharmaceuticals in the treatment of brain injuries has pushed researchers to more closely study combination therapies that utilize vitamins, minerals, and proper nutrition to supplement other therapies. Although every brain injury is completely unique, medical studies suggest that as a rule the greatest amount of healing occurs between six months and two years from the time of injury. Healing can continue beyond the two-year mark, and those of us with significant injuries always hope this is the case. The part of this that we can control is ensuring that we are feeding our bodies in the best way to give ourselves the very best results in our healing process.
I personally believe that one of the strongest tools in our personal arsenal for healing any type of injury is eating in a way that provides our body with the tools it needs to repair the damaged areas. With a brain injury these tools are very specialized, eating foods containing the needed nutritional elements and following a well thought out supplement regimen can have a very positive impact. I’ll explore supplements in a subsequent post, for now, let’s talk about food.
Below is a list of what are generally considered to be the most beneficial foods for our brains and nervous systems, with a brief description of the what’s and why’s…
- Green leafy vegetables provide:
- B vitamin complex
- Aids in production of neurotransmitters, as well as serotonin and dopamine, helping your brain function.
- Vitamin C
- This nutrient can be quickly depleted as a result of brain injury, while the production of free radicals increases. Adding more vitamin C to your intake can help to neutralize the free radicals that in combination with an injury can lead to oxidative stress.
- Vitamin E
- Vitamin E has been shown in many studies to further reduce oxidative stress resulting from the increase in free radicals.
- Magnesium
- Also shown to be depleted after brain injuries, this mineral helps with many neurotransmitters and helps contracted blood vessels to expand and increase cerebral blood flow.
- B vitamin complex
- Salmon and other Fish provides:
- Omega 3 fatty acids
- Nerves are covered with a protective myelin sheath, containing very high levels of fatty acids. Omega 3 fatty acids help in healing damage to the nerves and nervous system.
- Omega 3 fatty acids
- Avocado provides:
- Vitamin K
- A fat-soluble vitamin that aids preventing strokes by inhibiting bleeding in the brain, and helps to regulate calcium in the brain.
- Folate
- Part of the B vitamin complex, folate offers many benefits to the brain, including improving cognitive performance and memory function, enhances information processing and even reduction of dangerous brain toxins such as beta-amyloid plaques.
- Vitamin K
- Broccoli
- Vitamin K (See avocado above)
- Glucosinates
- Slows the breakdown of acetylcholine, a primary neurotransmitter associated with both brain and memory function.
- Almonds
- Omega 3 fatty acids, same as salmon (see above).
- Vitamin E
- Helps to decrease lipid peroxidation present after brain injury and protect brain cells from free radical damage.
- Nuts (especially walnuts)
- Contain healthy fats, vitamin E and antioxidants, helping to protect the brain from free radical damage.
- Chocolate
- Yes, chocolate – but not just any chocolate… select a minimally processed dark chocolate with at least 70% cocoa.
- Provides flavanols with anti-oxidant and anti-inflammatory properties.
- Lowers blood pressure and improves blood flow to your brain and heart alike.
- My personal favorite is Alter Eco Super Blackout (90% cocoa), I like to buy them by the box. If you aren’t ready for the 90%, there’s an 85% version (single or box) as well as 70% versions.
- Spreading some fresh ground almond butter on your chocolate will offer even more benefit.
- Yes, chocolate – but not just any chocolate… select a minimally processed dark chocolate with at least 70% cocoa.
There are many foods that are beneficial for healing our brains. I recommend that you work with your medical professional team to design a balanced diet that works for your specific situation and fits your tastes. And, please feel free to comment on this post and share your own ideas and experiences. All this talk about chocolate has me thinking I need to go see to my nutritional needs!
I think what you have to say is very relevant, I had sepsis which led to a stroke and brain injury 2years ago. It has taken a lot of coming to terms with what has happened but I am trying to work with what I have instead of thinking too much about what I lost. Keep up the good work, you are helping.
Thank you, Liz, for your encouraging words. You’re right, learning to work with what we have now is so very important, and it’s why I created this blog. Although my verbal communication abilities are improving, I still find that I’m better at writing than talking… a backspace key, and the ability to pause at any point and rethink what I was saying while I’m in the middle of a sentence reduces my stress and improves the results. It brings me joy to know that you are finding value in these writings.
It sounds like you have had quite a journey so far, I wish you the very best in your recovery and the new directions that these life changes bring to all brain injury survivors.
Here’s another Thank you! My husband is recovering from a slow-growing brain tumor and its removal 6 months ago. The information you supply here is more valuable to us because you’ve experienced it first hand. Thank you for your your help!
I am so happy that you are finding helpful information here – this is my one reason for publishing this blog. I’m a real believer in giving our bodies the tools it needs to help us heal, and it’s even better when the list includes things like salmon, avocado and chocolate!
I hope that your husband recovers swiftly and fully. There are additional things we can add to our intake to increase our brain derived neurotrophic factor – but since I just replied to your comment on my BDNF post, I know that you’ve already read about BDNF as well.
Food is our foundation, but my biggest changes have come since discovering how we can increase BDNF levels in our brains. I strongly encourage you to explore this area too, since BDNF can offer so many healing advantages.
At last some information that helps people recovering from injury/trauma and their families to help themselves in a realistic way, on a day to day basis- no appointments necessary ! Well done . There is very little on here to not like.
Thank you, Lynne, for your kind words. I try to provide as much relevant content as possible, and my definition of relevant tends to be everything I wish I’d have known when I started this leg of my journey. Please let me know if there are any specific areas you’d like more information on and I’ll see what I can create. Take care, and thanks for reading.