Harnessing the Healing Power of Yoga and Nutrition: A Holistic Approach to Concussion Recovery: Part 1

Concussions, also known as traumatic brain injuries, can have significant impacts on cognitive function, mood, and overall well-being of someone following injury.  While rest, easing back into activity with a graduated return protocol, and appropriate medical care are crucial components of recovery, emerging research suggests that holistic approaches involving yoga and nutrition can play a pivotal role in enhancing concussion recovery and mitigating any potential long-term symptoms.  This blog post will be split into two components: part 1 will focus on exploring the science behind utilizing yoga as a cognitive therapy and part 2 will explore the science behind utilizing specific dietary strategies for concussion management, including their effects on the gut-brain axis and microbiome. 

Yoga, an ancient practice that combines physical postures, breath control, and meditation, has garnered increasing attention and popularity in the realm of concussion rehabilitation due to its potential to address various symptoms often experienced such as headache, dizziness, cognitive impairment, and emotional distress. For instance, a study published in the Applied Psychology, found that individuals who participated in a structured yoga program showed significant improvements in cognitive function and mood compared to those who received standard care alone (Acabchuk et al., 2021). 

Cognitive impairment following a concussion is common and can look like brain fog, difficulty concentrating, memory problems.  Emerging evidence suggests that yoga practices, including mindful breathing and relaxation techniques can help modulate the gut microbiome and promote gut-brain axis integrity allowing the brain to heal and support concussion recovery, helping to mitigate potential long-term effects and post-concussion syndrome (Devore et al., 2023). 

Yoga can help in concussion recovery by addressing both the physical and psychological aspects of injury and providing valuable tools to promote healing and restoring balance by:  

Stress Reduction: By activating the parasympathetic nervous system (rest and digest mode), yoga helps to alleviate stress-related symptoms that are commonly experienced post-concussion, such as anxiety and tension. 

Neuroplasticity: Yoga practices that involve balance, coordination, and proprioception stimulate neuroplasticity, the brain’s ability to reorganize and form new neural connections.  By engaging in yoga postures and mindful movement sequences can support neuronal recovery and enhance cognitive function following a concussion. 

Mindfulness and Body Awareness: Concussion patients often experience disruptions in sensory processing and body awareness.  Yoga cultivates mindfulness and body awareness through focused attention on breath, movement, and physical sensations.  Heightened awareness can help reconnect your body, improve balance and coordination, and reduce the risk of falls or further injury. 

Gut-Brain Axis Regulation: Certain yoga practices, such as pranayama (breath control) and asana (physical postures), have been shown to modulate the gut microbiome and promote gut-brain axis integrity.  

Improved Sleep Quality: Sleep disturbances are common among concussion patients and can impede the recovery process.   Yoga promotes relaxation and enhances sleep quality through its calming effects on the nervous system.  

Incorporating yoga into concussion rehabilitation can create a more individualized approach based on needs rather than more common generalized traditional practices, as the different types of yoga all can provide different components for individualized care. 

Hatha Yoga focuses on physical postures (asanas) and breathing exercises (pranayama, emphasizes relaxation and alignment. Research suggests that Hatha yoga can improve balance, flexibility, and reduce stress which are beneficial in concussion management (Griesbach, 2011). 

Iyengar Yoga uses props like blocks, belts, and blankets to help achieve precise alignment in postures.  This can be particularly helpful in addressing balance issues and decreased body awareness following a concussion while still promoting safe movement patterns (McMillan & Patritti, 2017). 

Vinyasa Yoga involves flowing sequences of poses synchronized with breath.  It can enhance cardiovascular fitness, strength, and coordination which are all important aspects of concussion rehabilitation.  This type of yoga would be best saved for later in the rehabilitation process to avoid rapid changes in head positions, which can potentially aggravate symptoms early on (Silverberg & Iverson, 2013). 

Kundalini Yoga combines dynamic movements, breathing techniques, meditation, and chanting. It has been shown to reduce symptoms of anxiety and depression which are common after concussion and can aid in enhancing overall well-being (Garner-Nix, 2015). 

Restorative Yoga involves gentle poses that are supported by props with focus on relaxation and releasing tension. This type of yoga can help to alleviate symptoms such as headache, neck pain, and sleep disturbances that are commonly experienced post-concussion by promoting parasympathetic nervous system activation and facilitating healing Proctor & Padua, 2019). 

Ashtanga Yoga is a dynamic and physically demanding practice that involves a predefined series of postures that are performed in a specific sequence and synchronized with breath.  Like Vinyasa, this type of yoga can be incorporated later into recovery or a structured program once symptoms have subsided and back into play (Hirsch & Bobel, 2016). 

Yin Yoga focuses on passive stretching and holding poses for an extended duration, typically 3-5 minutes targeting deep connective tissues and promoting flexibility and relaxation.  This is beneficial in reducing muscle tension, alleviating pain, and enhancing joint mobility which are valuable in concussion rehabilitation (Cheung & Ngai, 2017). 

Bikram Yoga, more commonly known as hot yoga, consists of a series of 26 postures that are practiced in a room heated to around 40 degrees Celsius.  The heat is believed to increase flexibility and detoxification, improving circulation, reduce muscle stiffness, and promoting relaxation.  However, with concussion, caution should be taken in extreme temperatures (hot or cold) (Armstrong & Ernst, 2016). 

Power Yoga is a vigorous and dynamic form of yoga that is inspired by Ashtanga yoga but with more flexibility in sequence.  The focus is on building strength, endurance, and flexibility through continuous movement and poses. This type of yoga can aid in rebuilding physical fitness, mental resilience, and body awareness following a concussion, by may require some modifications to accommodate for individual needs and symptoms (Halperin & Aboodarda, 2018). 

Sivananda Yoga follows a set sequence of 12 basic postures that emphasizes proper breathing, relaxation, and positive thinking.  It aims to promote physical, mental, and spiritual well-being, helping to reduce stress, improve concentration, and enhancing overall health which can be a great compliment therapy to concussion management strategy (Cramer & Lauche, 2015). 

Prenatal Yoga is going to be included since concussion does not discriminate but is also vital to remember and take care of baby’s health as well as mom’s. Prenatal yoga is specifically designed for pregnant women with focus on gentle stretching, breathing, and relaxation techniques that are tailored to the needs of expectant mothers (Curtis & Weintraub, 2016). 

Aerial yoga combines elements of yoga, Pilates, and aerial arts helping with flexibility, strength, and spinal decompression.  It can aid in enhancing body awareness and proprioception which are beneficial in concussion rehabilitation, however, should only be incorporated once vestibular rehabilitation has been completed (Sperlich & Born, 2019).