These are some of the things I have done to recover after concussions:. I hope you find them helpful!

Exercise:

1. Swimming 3 x per week (build up to half an hour of continuous movement – swimming or walking in the water).

2. Walking 30 minutes minimum per day, 7 days per week.

3. Yoga – Yin Yoga once or twice per week.

4. Pilates – reformer class once per week plus re-training my brain through primal movement training, and NKT (neurokinetic therapy).

Brain gym:

Download the full version of the brain gym app: ‘Peak’, and play four times per day minimum (do the daily workout plus supplement this with choosing to play games you are struggling with).

Therapy treatments:

1.Cranial osteopathy

2.Headache Clinic therapy: Physiotherapists at headache clinics help with Traumatic Brain Injury (TBI)—particularly mild TBI or concussion—by providing specialized, evidence-based rehabilitation to manage symptoms, reduce chronic pain, and facilitate a safe return to daily activities. Their approach focuses on treating post-traumatic headaches, vestibular (dizziness) issues, neck dysfunction, and autonomic dysregulation through targeted, manual, and exercise-based therapies.

3.Concussion services: provide interdisciplinary, specialized care designed to help individuals recover from mild to moderate traumatic brain injuries (TBIs) and return to daily activities like work, school, or sport. These services use an active recovery approach—moving away from strict bed rest—to address persistent symptoms, rehabilitate cognitive and physical function, and provide education to prevent further injury.

4.Neuro-optometrists specializing in neuro-optometric rehabilitation are the primary specialists for post-TBI visual issues. They diagnose and treat conditions like convergence insufficiency, binocular vision dysfunction, and light sensitivity through therapies designed to repair the connection between the eyes and the brain

5.Mindfulness (breathing and relaxation) – Headspace and The Smiling Mind apps.

6.Massage and/or mirimiri: Mirimiri services help with post-Traumatic Brain Injury (TBI) issues by providing a holistic Māori healing approach that focuses on releasing tension, trauma, and energetic blockages stored in the body's tissues. As a rongoā Māori (traditional healing) practice, it is often used alongside conventional therapies to support physical, mental, and spiritual recovery.

7.Acupuncture

8.Hyperbaric chamber: increased oxygen therapy to helps the brain to heal post-TBI.

9.Nutritionist - dietary advice and supplements to improve brain and gut function.

10.Educational kineseology (Brain gym exercises).

Books to read:

1.‘The Brain that Changes itself, by Norman Doige (emphasises that the frequency and duration of brain exercises needs to be over the period of a number of hours per day).

2.‘Trauma is Really Strange’, by Steve Haines.

Diet and supplements:

Diet to help the brain heal: Food Matters 10 day sleep at www.fmtv.com, also ‘Change your brain – change your life’ Daniel Amen.

Suplements:

- Nordic Naturals Fish Oils Omegas 3, 6, 9 (double or triple the dose) – reduces inflammation in the brain.

- Magnesium (glycinate)

- N-Acetyl cysteine (triple the dose)

- Riboflavin

- Coenzyme Q10

- B vitamins: B1, B6, and especially B12

- Vitamin C 1000mg

- Lipoic acid 300 mg 2x day,

- Acetyl-L-Carnitine 2,000 mg a day

- Inositol (500-1,000 mg a day)

- Alpha-lipoic acid.

- Acetyl-L-carnitine.

- Resveratrol

- Phosphatidylserine

- Ginkgo Biloba

- Creatine

- Bacopa Monnieri

- Rhodiola Rosea

Information about some of these supplements:

Omega 3: Omega-3 fatty acids, particularly DHA and EPA, aid Traumatic Brain Injury (TBI) recovery by reducing neuroinflammation, lowering oxidative stress, and repairing damaged neuronal cell membranes. They promote neuroplasticity, enhance cognitive function, and improve synaptic transmission by normalizing Brain-derived neurotrophic factor (BDNF) levels.

NAC: N-acetylcysteine helps the brain recover from Traumatic Brain Injury (TBI) primarily by acting as a powerful antioxidant, precursor to glutathione, and anti-inflammatory agent that mitigates the secondary damage cascade following the initial injury. It is particularly effective at reducing oxidative stress, mitochondrial dysfunction, and neuroinflammation in the days following a TBI.

Magnesium Glycinate: Magnesium glycinate supports TBI recovery by replenishing magnesium depleted after injury, which is critical for reducing excitotoxicity, inhibiting neuroinflammation, and lowering neuronal cell death. It helps regulate glutamate receptors to prevent brain cell exhaustion and may improve cognitive/motor function by aiding neuroprotection and stabilizing nerve cell membranes.

Resveratrol

Resveratrol is an antioxidant that occurs naturally in the skin of purple and red fruits like grapes, raspberries and blueberries. It’s also found in red wine, chocolate and peanuts. Animal studies have shown that resveratrol can improve memory and brain function.

Phosphatidylserine

Phosphatidylserine is a type of fat compound called a phospholipid, which can be found in your brain. Taking phosphatidylserine supplements could be helpful for preserving brain health and improves thinking skills and memory.

Acetyl-L-Carnitine

Acetyl-L-carnitine is an amino acid produced naturally in your body. It plays an important role in your metabolism, particularly in energy production. Taking acetyl-L-carnitine supplements has been claimed to make you feel more alert and improves memory.

Ginkgo Biloba

Ginkgo biloba is an herbal supplement derived from the Ginkgo biloba tree. It increases blood flow to the brain and is claimed to improve brain functions like focus and memory.

Creatine

Creatine is a natural protein that plays an important role in energy metabolism. It’s found naturally in the body, mostly in muscles and in smaller amounts in the brain. Although it’s a popular supplement, you can find it in some foods, namely animal products like meat, fish and eggs. Creatine supplements can improve memory and thinking skills in people who don’t eat meat.

Bacopa Monnieri

Bacopa monnieri is a medicine made from the herb Bacopa monnieri. It’s used in traditional medicine practices like Ayurveda for improving brain function. It’s been shown to improve thinking skills and memory,

Rhodiola Rosea

Rhodiola rosea is a supplement derived from the herb Rhodiola rosea, which is often used in Chinese medicine to promote well-being and healthy brain function. It’s thought to help improve mental processing by reducing fatigue.

S-Adenosyl Methionine

S-Adenosyl methionine (SAMe) is a substance that occurs naturally in your body. It’s used in chemical reactions to make and break down important compounds like proteins, fats and hormones. It may be useful for enhancing the effects of some antidepressants and reducing the decline in brain function seen in people who have depression.

Diet:

-Eat your colours!

-Drink 2.5 – 3 litres of water per day

-Drink green tea (eliminate coffee and sugar)

-Coconut oil and olive oil are helpful

Green leafy vegetables

Green leafy vegetables are rich in Vitamin B complex, Vitamin C, Vitamin E and Magnesium all of which are important for proper functioning of the nervous system. Vitamin B is essential in the process of synthesizing and circulating neurotransmitters, which are brain chemicals that regulate heartbeat, respiration and digestion. Magnesium helps in calming the nerves. Vitamin E and C acts as anti-ageing for the nervous system.

Salmon

Omega 3 fatty acid has an important role to play in cognitive functioning. Nerves are protected by myelin sheaths, which contain very high level of fatty acid. Fish has Omega 3 fatty acid and helps in healing of the nerves and nervous system.

Dark chocolate

Dark chocolates are full of flavonols which have anti-inflammatory and anti-oxidant property. These properties help to lower the blood pressure and improve the blood flow, to both brain and heart. A minimally processed dark chocolate with at least 70 percent of cocoa is best.

Broccoli

Broccoli is rich in Vitamin K which is known to improve brain power and cognitive skills. Many studies have reported that because broccoli is rich in a compound called glucosinolates which can slow the breakdown of the neurotransmitter, acetylcholine, which the central nervous system needs to perform its function properly, keeps the brain and memory sharp. Low levels of acetylcholine are linked with Alzheimer's.

Eggs

Eggs are rich in choline and B vitamins. The choline in eggs is used by the brain to make acetylcholine, a neurotransmitter that is important for memory and communication among brain cells.

Avocados

Rich in both Vitamin K and folate, avocados help prevent blood clot in the brain and thus protects against stroke. Apart from that, avocados also help to improve memory and concentration.

Almonds

Almonds have high levels of brain-healthy omega-3 fatty acids and lots of brain-protecting vitamin E just like the salmon fish.

Pumpkin seeds

Pumpkin seeds are an excellent source of magnesium, copper, iron, and zinc. Apart from all this, pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage. Magnesium is essential for learning and memory. Copper helps control nerve signals. Zinc is crucial for nerve signalling.

Nuts

There are several nutrients in nuts, such as healthy fats, antioxidants, and vitamin E, all of which are good for brain health. Vitamin E shields cell membranes from free radical damage and helps to slow mental decline. While all nuts are good for your brain, walnuts are considered a better choice, since they also contain omega-3 fatty acids.