Nutrition

How often you eat and how many calories you take in have been shown to contribute to brain function. This is entirely dependent on you and your dietary needs. A dietitian can work with you to identify an appropriate eating schedule.

Inflammation can occur following a brain injury. Studies have shown that anti-inflammatory diets can be helpful in improving pain, mood, and sleep [4]. Anti-inflammatory diets are made up of foods like fatty fish, healthy oils, flaxseed, fruits, vegetables, and lean proteins. For a more comprehensive anti-inflammatory diet plan, speak with a dietitian.

Sixty percent of our brain is made up of fat. We want our diet to be higher in good-quality fats (unsaturated fats). Studies have shown diets with a lot of saturated fats aren’t good for the brain [5]. Foods such as oils, nuts and natural nut butters, and some fruits and vegetables (such as avocados) have unsaturated fat that is better for us (in moderation).

Omega-3 fatty acids, a special form of fat, most commonly found in fish, has been shown to improve cognition and recovery of neurons after a traumatic brain injury. Evidence suggests that docosahexaenoic acid  (DHA), an important form of omega-3 fatty acid can help improve neuronal function [6]. Our bodies don’t naturally produce DHA, so this needs to be included in our diet.

A dietitian will be able to tell you what kinds of foods you should be eating (and how much) to supplement your diet with healthy fats.

Amino acids, the small components of protein, are used for the growth, repair and maintenance of nearly every tissue in the body. Your brain needs amino acids as well. You can get protein from fish, lean chicken and meats, eggs, legumes, nuts and seeds. A dietitian can recommend ways to incorporate protein into your meals and snacks.

Fruits and vegetables are the best source of the vitamins and minerals your body requires to become and stay healthy.  Each type of fruit and vegetable contains a unique blend of vitamins and minerals so it is best to try to get a variety of each throughout the day.

Whole grains contain a lot of the B vitamins that our bodies need to keep our brains functioning well. They are important for sending messages to and from the brain, controlling our muscles and allowing us to function. Whole grains, like brown or wild rice, multigrain breads and cereals should be eaten more often than more highly processed breads and cereals.

Proper glucose (blood sugar) levels are extremely important. In some cases, the brain’s ability to convert glucose into energy doesn’t work as well after a brain injury. The brain needs more energy than usual, and this can result in more damage to the brain [7].

Food such as fruits with naturally high sugar (such as grapes or raisins) or fruit juices can help. There are also glucose medications available by prescription. You will need to work with a dietitian or healthcare specialist that is able to identify what is causing the problems in your blood sugar levels. Once that problem is identified, treatment can be recommended.

Vitamin E is found in certain oils, nuts, and spinach. Vitamin E functions as an antioxidant, which helps make sure neurons can function as well as possible. Studies have shown a link between Vitamin E and neurological performance [8].

Curcumin is a yellow curry spice that has also been suggested to help recovery after brain injury, particularly in helping preserve cognitive abilities [9]. Although you would need a lot to have the results shown in the studies, even small amounts may help.

Water is an important part of healthy living for everyone. Dehydration can impair brain function and can even change the brain’s structure. Drinking water regularly throughout the day can reduce the risk of becoming dehydrated. If remembering to drink water is a challenge for you, you can use a large water bottle with time markings or get a smartphone app that sends you reminders.