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One of the most tried and tested ways to reduce recovery time and keep your brain functioning well for years to come is by eating a brain-friendly diet nutrient-rich that the nervous system needs to perform at its best.

Drink at least eight glasses of water

Of all the nutrition-related recommendations, this one is the most important. Your brain requires enough water for you to feel and function better. Your weight in pounds divided by two equals the amount of water in ounces your body needs per day.

Many anti-inflammatory foods are good for your brain, including beans, nuts, oils, fruits, and vegetables. Sources of omega-3 fatty acids such as olive oil, fish, and nuts are especially important for your brain. Consider a fish oil supplement if you're not able to get enough omega-3's from your diet.

Avoid caffeine and alcohol

Both alcohol and caffeine can have detrimental effects on your recovery. It's advisable to continue drinking the exact amount and slowly decrease over time if you drank caffeine before your injury than to force your brain to adjust to a significant change.

Do not consume artificial sweeteners

Processed sugar is bad for your brain; sweeteners like stevia and aspartame are worse. Instead, go for low glycemic, natural sweeteners such as honey, coconut sugar, and maple syrup. These sweeteners are not inflammatory and gentler on your body.

Vitamins and Other Supplements

Vitamins and other supplements can be found in whole or powdered form

Vitamins and antioxidants can be obtained from a healthy diet. But vitamin deficiencies result in physical and mental fatigue that require supplementation. These are the essential vitamins for brain health:

• Magnesium: A key ingredient in nerve transmissions; magnesium helps regulate heart health and blood pressure.
• Iron: Is required to transport enough oxygen to the brain and body
• Vitamin B12 (folate): needed for well-functioning memory and helps with energy levels overall. 
• Vitamin C: Helps support the immune system; used to make neurotransmitters and connective tissue throughout the body; is an antioxidant. 
• Vitamin D: Needed for general wellness; boosts the immune system; can improve mental health.
• Vitamin E: Is an antioxidant, has a protective effect against mild cognitive impairment and dementia, aids with good vision.  
• Zinc: Is used throughout the body widely; essential for nerve function. It also plays a role in wound healing. 

In addition, there are a few supplements you may want to consider:

Curcumin, a compound in turmeric, is anti-inflammatory when taken with a small amount of black pepper. If your body is suffering from inflammation after your brain injury or gastrointestinal symptoms, it may help.

Melatonin, a hormone your body produces at sleep time. Taking small amounts at bedtime may help you sleep through the night after head trauma.

Herbal Teas

While herbal teas are far from a cure, they can help considerably with specific post-concussion issues like inflammation, nausea, and trouble sleeping.

Herbal teas are an excellent way to relax the autonomic nervous system, boost cognition, improve sleep quality, and fight some other usual symptoms of concussion. While most herbal teas are caffeine-free, traditional teas like green tea and black tea have caffeine. Confirm with your doctor or pharmacist to ensure your tea doesn't have any adverse interactions with your regular medicines.

These are a few caffeine-free herbal teas that post-concussion patients may find helpful. 

• Chamomile: fight inflammation, help you sleep better, and lessen diarrhea.
• Ginger: relieve nausea, fight inflammation, and help with stomach pain. 
• Lemon balm: combat anxiety, reduce heart palpitations, and improve memory. 
• Passionflower: relieve anxiety and improve sleep quality.
• Peppermint: relieve stomach pain, nausea, cramping, and muscle spasms, especially in the digestive tract.
• Rosehip: fight inflammation and reduce inflammation-related pain.
• Sage: improves cognitive function, including memory and mood.

Some of these herbs may be more potent as an extract but do not take them in this manner without consultation from a health care professional.