April is Brain Health Awareness Month – and the perfect time to highlight how food and hydration can support concussion recovery.
A concussion’s impact on physical and cognitive health can be significant. While rest and gradual return to activity is key, what you eat and drink plays a surprisingly powerful role in supporting brain healing and reducing post-concussion symptoms.
Foods That Support Brain Healing
Your brain requires a steady supply of nutrients to repair and function optimally after injury. Here are some nutrition essentials:
1. Omega-3 Fatty Acids
Found in fatty fish (like salmon, sardines, and mackerel), walnuts, flaxseeds, and chia seeds, omega-3s help reduce inflammation and promote neuronal repair.
Tip: Aim for at least two servings of fatty fish per week or consider an omega-3 supplement (after checking with your doctor).
2. Antioxidant-Rich Fruits & Vegetables
Colorful fruits and veggies—such as blueberries, spinach, kale, and sweet potatoes—are packed with antioxidants that help fight oxidative stress, a process that can worsen brain injury.
Tip: Try to eat the rainbow!
3. Protein for Repair
Protein supports tissue repair and neurotransmitter production. Lean meats, eggs, beans, tofu, and Greek yogurt are excellent choices.
4. Magnesium & Zinc
These minerals support neurotransmitter function and have been linked to improved outcomes after brain injury. Find them in seeds, nuts, legumes, whole grains, and leafy greens.
The Importance of Hydration
Even mild dehydration can slow brain function, reduce focus, and worsen post-concussion symptoms like fatigue and headaches.
- Water is best. Sip water regularly throughout the day—even if you’re not thirsty.
- Limit sugary or caffeinated drinks. These can dehydrate you or disrupt sleep, both of which hinder healing.
- Watch for signs of dehydration: dry mouth, dark urine, or feeling lightheaded.
Try this: Keep a water bottle nearby and flavor your water with cucumber, lemon, or berries if plain water gets boring.
Putting It All Together
Healing from a concussion isn’t just about avoiding screens or resting—it’s also about fueling your brain with the right tools for recovery. A balanced diet rich in healthy fats, antioxidants, lean proteins, and lots of fluids can make a meaningful difference in how quickly and completely your brain recovers.
If you or a loved one is navigating concussion recovery, our clinic offers comprehensive neuropsychological assessments and evidence-based care plans tailored to each individual.
Stay brain healthy, and take care of your body—your brain will thank you!
