Harnessing the Healing Power of Yoga and Nutrition: A Holistic Approach to Concussion Recovery: Part 2
As we discussed in the previous approach, concussion is multifaceted and specific dietary strategies can play a significant role in concussion management, to include the effects on the gut-brain axis and microbiome. The gut-brain axis, a bidirectional communication network between the gastrointestinal tract and the brain plays a crucial role in regulating mood, cognition and immune function. Upon impact, , the brain undergoes rapid movement within the skull, leading to biochemical and cellular changes. These changes can disrupt neuronal communication, cause chemical imbalances, and trigger inflammation in the brain. Following a concussion, disruptions in the gut-brain axis can contribute to symptoms such as mood disturbances, cognitive impairment, and gastrointestinal issues. Disruptions in this axis, such as those caused by a concussion, can lead to dysregulation of gut microbiota, increased intestinal permeability (leaky gut), and alterations in immune function commonly manifesting as gastrointestinal symptoms. Some of the signs and symptoms that may be present in concussion patients associated with microbiome issues include:
Gastrointestinal Disturbances: Abdominal pain, bloating, diarrhea, constipation, or changes in bowel habits
Fatigue and Energy Levels: Alterations in the gut microbiome can impact energy metabolism and lead to feelings of fatigue and low energy, which are frequently reported with concussion patients during the recovery period.
Immune Dysfunction: The gut microbiome plays a crucial role in regulating immune function. Imbalances may contribute to immune dysregulation, increasing susceptibility to infections and delaying the process.
Anti-inflammatory foods rich in antioxidants, omega-3 fatty acids, and polyphenols can help reduce neuroinflammation and support brain healing. Similarly, adequate intake of carbohydrates, especially complex carbohydrates, provides the brain with the necessary energy for recovery and cognitive function. Following a concussion, the brain’s energy demands may increase as it works to repair damaged cells and restore normal function. Consuming carbohydrates provides the brain with readily available glucose to fuel neuronal activity and supports recovery. Other roles for carbohydrates following a concussion include:
Glycogen Restoration: Glycogen plays a vital role in brain metabolism. Concussions can deplete glycogen stores in the brain, leading to energy deficits and impaired cognitive function. By consuming carbohydrates, glycogen stores can be replenished and ensure adequate energy availability for brain healing and recovery.
Cognitive Function: Adequate carbohydrate intake is essential for maintaining optimal cognitive function, memory consolidation, and attention span, all of which may be compromised following a concussion.
A well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats are essential for supporting overall brain health and facilitating return to school or sport post-concussion. Some examples of anti-inflammatory foods include:
Fatty Fish: Rich in omega-3 fatty acids, fatty fish such as salmon, mackerel, and sardines have potent anti-inflammatory properties that can help reduce neuroinflammation and support brain healing post-concussion.
Berries: Blueberries, strawberries, and other dark-colored berries are packed with antioxidants and polyphenols, which have been shown to combat inflammation and protect brain cells from oxidative stress.
Leafy Greens: Spinach, kale, and other leafy greens are abundant in vitamins, minerals, and phytonutrients that support brain health and have anti-inflammatory effects.
Turmeric: Curcumin, the active compound in turmeric, exhibits powerful anti-inflammatory properties and may help alleviate symptoms of neuroinflammation and promote brain repair
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are rich in healthy fats, antioxidants, and anti-inflammatory compounds that can support brain health
Extra Virgin Olive Oil (EVOO): contains monounsaturated fats and oleocanthal, a natural compound with anti-inflammatory properties.
Colorful Vegetables: Bell peppers, carrots, tomatoes, and other bright colored vegetables are rich in antioxidants and phytonutrients that combat inflammation.
Concussion recovery is a multifaceted approach that extends beyond just the traditional medical interventions. By incorporating yoga practices, mindful nutrition and dietary strategies aimed at reducing inflammation and supporting brain health, individuals can enhance their recovery outcomes and mitigate potential long-term effects of concussion. Embracing a holistic approach that nourishes the body and mind lays the foundation for a comprehensive and sustainable path to recovery and overall well-being.
Here are two recipes designed to promote recovery, utilizing ingredients from an anti-inflammatory diet, and as always can be changed for taste preferences:
Recipe 1: Quinoa and Veggie Buddha Bowl
Ingredients:
1 cup quinoa 1 medium carrot, sliced
2 cups water or vegetable broth 1 red bell pepper, sliced
1 Tbsp Olive Oil 1 cup cherry tomatoes, halved
1 small onion, diced 1 cup cooked chickpeas (optional)
2 cloves garlic, minced 2 cups baby spinach or kale
1 cup broccoli florets salt and pepper to taste
Fresh herbs (such as parsley or cilantro) for garnish
Lemon wedges for serving
For the Tahini Dressing:
¼ cup tahini 1 clove garlic, minced
2 Tbsp lemon juice 2 Tbsp water (or more as needed)
1 Tbsp maple syrup or honey Salt and pepper to taste
Instructions:
Rinse the quinoa under cold water. In a saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with fork and set aside.
While the quinoa is cooking, prepare the vegetables. In a large skillet, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until fragrant and translucent, about 2-3 minutes.
Add the broccoli florets, sliced carrot, and red bell pepper to the skillet. Cook, stirring occasionally, for about 5-7 minutes, or until the vegetables are tender-crisp.
Stir in the cherry tomatoes and cooked chickpeas (if using), and cook for an additional 2-3 minutes, until heated through. Season with salt and pepper to taste.
In a small bowl, whisk together the tahini, lemon juice, maple syrup or honey, minced garlic, and water until smooth. Add more water as needed to achieve your desired consistency. Season with salt and pepper to taste.
To assemble the Buddha bowls, divide the cooked quinoa among serving bowls. Top with the sauteed vegetables and baby spinach or kale. Drizzle with the tahini dressing and garnish with fresh herbs.
Serve the Buddha bowls immediately, with lemon wedges on the side for squeezing over the top. Enjoy!
Nutritional Benefits:
Quinoa is a gluten free whole grain rich in fiber and protein, providing sustained energy and supporting brain health
Olive oil contains monounsaturated fats and antioxidants that have anti-inflammatory properties, promoting heart health and reducing inflammation in the body
Vegetables like broccoli, carrots, bell peppers, and spinach are rich in vitamins, minerals, and phytonutrients that support immune function and reduce inflammation.
Tahini is made from sesame seeds and is a good source of healthy fats, protein, and minerals like calcium and magnesium, which support bone health and muscle function.
Lemon juice provides vitamin C, which is an antioxidant that helps combat oxidative stress and supports immune function.
Garlic contains sulfur compounds with anti-inflammatory and immune boosting properties, promoting overall health and well-being
Maple syrup or honey adds a touch of sweetness while providing antioxidants and trace minerals that support immune function and reduce inflammation in the body.
Balanced Macronutrients: The combination of quinoa ( a complex carbohydrate), vegetables (a source of fiber and micronutrients), and tahini (a source of healthy fats and protein) creates a balanced meal that provides sustained energy and satiety. Balancing macronutrients is essential for stabilizing blood sugar levels and supporting optimal energy levels throughout the day.
Gut health: The inclusion of fiber-rich vegetables, whole grains like qinoa, and probiotic-rich tahini supports gut health and microbiome diversity. A healthy gut microbiome is linked to improved immune function, reduced inflammation, and enhanced overall well-being, all of which are important for concussion recovery.
Recipe #2: Salmon and Quinoa Salad with Turmeric Dressing
Ingredients:
For the Salad:
2 salmon fillets (about 6oz each), skin removed
1 cup quinoa, rinsed
2 cups water or vegetable broth
2 cups mixed greens (such as spinach, arugula, and kale)
1 cucumber, diced
1 bell pepper (any color), diced
1 cup cherry tomatoes, halved
½ cup sliced almonds or walnuts, toasted
¼ cup fresh parsley, chopped
Lemon wedges for serving
For the Turmeric Dressing:
¼ cup olive oil
2 Tbsp lemon juice
1 tsp ground turmeric
1 tsp honey or maple syrup
1 clove garlic, minced
Salt and pepper to taste
Instructions:
Preheat the oven to 400F. Line a baking sheet with parchment paper or aluminum foil.
Place the salmon fillets on the prepared baking sheet. Season with salt and pepper, if desired. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
While the salmon is baking, prepare the quinoa. In a saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
In a large mixing bowl, combine the cooked quinoa, mixed greens, diced cucumber, bell pepper, cherry tomatoes, toasted almonds or walnuts, and chopped parsley. Toss gently to combine.
In a small bowl, whisk together the olive oil, lemon juice, ground turmeric, honey or maple syrup, minced garlic, salt, and pepper until well combined.
Once the salmon is cooked, remove it from the oven and let it cool slightly. Using a fork, flake the salmon into bite-sized pieces.
To assemble the salad, divide the quinoa and vegetable mixture among serving plates. Top each serving with flaked salmon and drizzle with the turmeric dressing.
Serve the salmon and quinoa salad immediately, with lemon wedges on the side for squeezing over the top. Enjoy!
Nutrition Benefits:
Omega-3 Fatty Acids: Salmon is rich in Omega-3 fatty acids, particularly EPA and DHA, which have anti-inflammatory properties and support brain health. Consuming omega-3 rich foods like salmon may help reduce inflammation and promote healing during concussion recovery.
Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Adding turmeric to the dressing provides an extra boost of anti-inflammatory benefits to support concussion recovery.
Leafy Greens and Vegetables: Mixed greens, cucumber, bell pepper, and cherr tomatoes are rich in vitamins, minerals, antioxidants, and fiber. They support immune function, reduce inflammation, and provide essential nutrients for overall health and well-being.
Nuts: Sliced almonds or walnuts add crunch, flavor, and nutrition to the salad. They are a good source of healthy fats, protein, fiber, vitamins, and minerals, including Vitamin E and magnesium, which support brain health and reduce inflammation.