The scariest thing about contact and combat sports is the risk of brain injuries
Thankfully, research supports actionable steps to help protect and support brain recovery.
Here are 10 practical strategies you can implement:
1: Omega-3 Fatty Acids
- What to Do: Take 1–2 g of DHA/EPA daily through supplements or eat fatty fish (e.g., salmon, mackerel, sardines) 2–3 times per week
- Why: Reduces inflammation, promotes neural repair, and protects the brain
2: Add Creatine Monohydrate
- What to Do: Supplement with 5–10 g daily for general health. If recovering from a TBI, take 20–30 g/day divided into smaller doses for 1 week
- Why: Supports energy supply, reduces inflammation, and protects neurons
3: Improve Sleep with Melatonin
- What to Do: If you’re struggling to sleep, consider taking 5–10 mg of melatonin at night to improve sleep quality and regulate your circadian rhythm
- Why: Sleep is critical for brain recovery and melatonin reduces oxidative stress.
4: Enhance Your Diet with Antioxidants
- What to Do: Include foods rich in antioxidants, such as:
- Why: Antioxidants combat oxidative stress, a key factor in brain damage
5: Balance Blood Sugar Levels
- What to Do: Avoid sugar spikes by eating balanced meals with:
- Why: Stable blood glucose supports brain function and aids recovery
6: Stay Hydrated
- What to Do: Drink 2–3 liters of water daily
- Why: Hydration is essential for optimal brain function and recovery
7: Avoid Harmful Substances
- What to Do:
- Limit caffeine intake to 200 mg per day (2 cups of coffee)
- Avoid alcohol entirely during recovery
- Why: These substances can interfere with sleep and healing
8: Incorporate Physical Activity
- What to Do: Start with light exercises (e.g., walking or stretching) and gradually increase intensity as recommended by a healthcare professional
- Why: Physical activity promotes neuroplasticity and brain health
9: Consult Healthcare Professionals
- What to Do: Speak with your doctor before starting any new supplements or making significant dietary changes
- Why: Personalized guidance ensures safety and maximizes benefits
10 (Optional): Set a Routine
- What to Do: Incorporate these steps into your daily life. For example:
- Morning: Take creatine, omega-3s, and hydrate
- Day: Eat balanced meals and snack on antioxidant-rich foods
- Evening: Wind down for 2-3 hours prior to bed for optimal sleep
Read the research here
By following these steps, you can help safeguard brain health and support recovery after a traumatic brain injury
