by Alexa Marks, RD
The journey to recovery after a traumatic brain injury is fueled by more than just determination; it runs on nutritious foods to help your brain and body heal.
In this article, I explore the role of nutrition in optimal recovery from traumatic brain injuries. Whether you're navigating this path yourself or supporting a loved one through their journey, these insights can help equip you with practical tips to harness the healing power of food.
Prioritize protein to feed your brain.
Protein is the building block for recovery, and the protein needs of people recovering from traumatic brain injuries are elevated. Opt for lean turkey, lean beef, fish, eggs, and plant-based proteins like beans and lentils.
Embrace the Mediterranean diet.
A Mediterranean diet emphasizes whole grains, fish, olive oil, and fresh fruits and vegetables and promotes overall health and weight management, crucial aspects of TBI recovery. Incorporating healthy fats and omega-3 fatty acids found in fatty fish (think salmon, tuna, sardines, mackerel, and herring, among others), nuts, and seeds is a great way to support your brain health as you recover. Opting for low-salt food choices can help you maintain healthy blood pressure.
When it comes to brain injury recovery, calories count!
Our brains use calories to function. After a brain injury, eating enough calories is vital to help our brains function well. Opt for “good” calories in whole foods rather than empty calories in sugary or processed foods.
While individual calorie needs vary (consult with your healthcare provider for personalized recommendations), establishing a routine of three meals and two snacks can provide a framework for sustaining energy levels and fueling your body’s recovery.
Set a reminder.
It’s not unusual for someone with a traumatic brain injury to forget to eat or feel too fatigued to cook or eat. Taste changes may even make you disinterested in food. Setting an alarm is a great reminder to help prioritize regular eating patterns.
Eat to keep energy levels … level.
Reach for whole grains instead of refined grains. The fiber in whole grain products is digested slowly, helping your energy remain stable throughout the day. Again, setting an alarm can help keep meals consistent for steady energy throughout the day. If you’re away from home, bring snacks to take with you to boost your energy between meals!
Steer clear of sugary drinks, as they can lead to weight gain and energy crashes, which can be especially problematic for those experiencing fatigue. Drinking eight glasses of water daily is a great way to help prevent fatigue and other symptoms.
Shop strategically.
Being in a busy store with lots of choices can quickly become overwhelming and fatiguing, making it tempting to make poor food decisions.
It may be helpful to shop at a time when you have the most energy or the store is less crowded. Stick to a list of needed items and start shopping from the perimeter of the store – where the healthiest foods are – and work your way in if needed.
Read labels to check for salt and added sugar. If you are struggling to read the nutrition labels, don’t hesitate to ask somebody.
Stock up on frozen fruits and veggies for your freezer. They’re just as nutritious as fresh produce if you select ones without sauces or gravies that add excess fat and salt.
To learn tips on overcoming taste and appetite challenges after a TBI, read the next article in my series here.
Consult with your healthcare provider for personalized recommendations before starting any nutrition routine.