Why Brain Healthy Habits and Thinking Strategies Are So Important After A Concussion - Written by Doreen Bridgman

If you've had a concussion, you may feel as if you’ll never be the same again - and you know how impactful a concussion can be on daily life. 

The ongoing physical, cognitive, and emotional symptoms can make everything about your life harder to manage - from dealing with the crushing headaches and fatigue to being able to do your job the way you did before, to even feeling overwhelmed about meeting friends for dinner. 

But there may be something you can do to help…

By incorporating brain-healthy nourishment (in the form of brain-healthy lifestyle choices), and learning (and using) specific attention and memory strategies, you can optimize your recovery from concussion and improve your overall performance. You’ll simply learn how to use your brain differently… by compensating or learning to work around your difficulties. 

Here’s what we mean:

1. Nourish your brain the right way. Yes, what you eat matters! Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts have anti-inflammatory properties that can reduce brain inflammation and lead to clearer thinking. Foods rich in antioxidants like berries, dark leafy greens, and colorful vegetables can help to protect brain cells from oxidative stress. Remember to stay hydrated and maintain stable blood sugar levels throughout the day.

2. Sleep is essential.  You know how you can feel after just one bad night’s sleep, so you likely already know that getting the right amount of good-quality sleep is crucial for your brain to function at its best. And there are so many reasons why! Memories are consolidated (or organized) while you sleep, and this is also the time when toxins are cleared from your brain. Following a concussion, sleep patterns are often disrupted. This is a problem that can continue for months, or even years after the injury. So, it’s important to develop a pattern of doable habits that promote sleep every night (this is called sleep hygiene). Start by avoiding screens for at least an hour before bedtime, and aim for at least 7 hours of sleep each night.

3. Get physical.  Exercise is key because it promotes neuroplasticity, your brain’s ability to adapt, reorganize, and form new connections. Research has shown that strength training and aerobic exercise are both important, each improving cognitive function and mood in different ways. So, it’s important to incorporate both kinds of exercise into your daily routine. Yoga and tai chi combine movement and mindfulness which can give you the benefits of exercise while also helping to decrease stress. Be sure to consult your medical provider before starting any exercise program. 

4. The role of mindfulness in the management of stress. Mindfulness has been shown to regulate the body’s stress response and support overall emotional well-being. Regular mindfulness practice can also help you manage internal distractions (rogue thoughts) and irritability, both of which commonly occur with post-concussion syndrome.

5. Attention and memory techniques.  You may be experiencing difficulties with memory and thinking, even after completing your course of rehabilitation therapy. There are simple techniques and strategies you can learn that can help with attention and memory, and improve your ability to manage daily tasks. These strategies range from acronyms and mnemonics to storytelling, and associative memory techniques. All of these techniques (and more) are taught in the Long Live Your Brain program.

6. Social and emotional support.  Staying socially active is important for your continued recovery.  Engaging in social activities and connecting with friends and family provide the emotional support you need and can prevent feelings of isolation, which can negatively impact your brain health overall, further slowing your recovery from concussion.

Recovery Is Possible

Integrating brain health strategies into your life following a concussion can increase your brain’s resilience and lead to a more complete recovery. Learn attention and memory strategies, in addition to more nuggets of wisdom that will teach you how to nourish and heal after a concussion in the Long Live Your Brain program.

LLYB is a fun and friendly online group brain health and education program for people who want a more reliable memory and clearer thinking. Concussion groups are forming now.

The consistent implementation of these strategies, along with brain-healthy lifestyle choices can lead to a brain that’s healthier, and works better for you every day - so get started today! 

 If you want to learn more about the Long Live Your Brain program, or schedule a free consultation with one of our dedicated brain health coaches, visit our website at www.longliveyourbrain.com.

MARILYN ABRAHAMSON, MA, CCC-SLP-CBHC is co-owner of BrainThrive Consulting and co-creator of the ©Long Live Your Brain program, an online group brain health coaching program for people striving for more reliable memory, attention, and clearer thinking. More information can be found at www.longliveyourbrain.com. Marilyn is also an Amen Clinics Certified Brain Health Coach and has been a Speech-Language Pathologist since 1987.