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Your Path to Recovery: A Comprehensive Guide for Concussion (mTBI) Patients
A step-by-step guide to understanding, managing, and recovering from concussion, with evidence-based strategies for optimal healing.
What Is a Concussion?
A mild traumatic brain injury (mTBI) caused by a bump, jolt, or blow to the head or body, leading to temporary changes in brain function.
Key Recovery Phases:
  • Phase 1: Acute Symptomatic (0–3 days)
  • Phase 2: Gradual Recovery (days to weeks)
  • Phase 3: Return to Baseline (weeks to months)
When to Seek Immediate Help:
  • Severe headache
  • Vomiting
  • Confusion or slurred speech
  • Weakness or numbness
  • Seizures
Understanding Your Concussion
What Is a Concussion?
A concussion (mTBI) results from a blow or jolt that causes the brain to shift or twist inside the skull. Common causes include falls, sports injuries, car accidents, and whiplash.
Symptoms:
  • Immediate or delayed
  • Common: Headache, nausea, dizziness, confusion, fatigue, mood shifts, blurred vision
Invisible Injury: You may look fine but feel "off." Always take symptoms seriously.
Phases of Recovery
Lifestyle Foundations for Healing
Relative Rest, Not Cocooning
Old Way: Total isolation
New Way: Light activity from day 1–2 (e.g., short walk, meal prep, social interaction)
Why It Matters:
  • Encourages blood flow
  • Prevents deconditioning
  • Reduces risk of depression/anxiety
Example Day 1: Light breakfast, 10-min walk, calm conversation, nap, early bedtime.
Gradual Return to Activity
Cognitive Tasks:
  • Start with 5–15 minutes: TV, music, reading
  • Progress to emails, short work tasks, or homework
Physical Tasks:
  • Begin with short walks
  • Increase duration if no worsening of symptoms
Students: Use accommodations like reduced homework, extra test time, and quiet spaces.
Managing Screen Time
  • First 48 hrs: Limit to <65 minutes/day
  • Use night mode after sunset
  • No screens 2 hours before bedtime
Nutrition for Brain Recovery
Essential Nutrients
Brain-Friendly Diet for Concussion Recovery
Foods to Embrace
Omega-Rich Fish
Salmon and sardines provide DHA that supports neuron repair and reduces inflammation
Antioxidant Powerhouses
Blueberries, strawberries, and dark leafy greens (kale, spinach) fight oxidative stress
Healthy Fats
Eggs, avocados, olive oil, walnuts, and chia seeds support brain cell membrane integrity
Foods to Limit
Inflammatory Foods
Sugary drinks, fried foods, and processed meats can increase neural inflammation
Brain Irritants
Excess alcohol and caffeine can disrupt sleep cycles and neural recovery
Salt & High-Fat Dairy
Can worsen inflammation and impact cardiovascular health that supports brain recovery
Hydrate Consistently
Drink 8-10 glasses of water daily - dehydration can worsen symptoms
Regular Meal Pattern
Eat every 3-4 hours to maintain stable blood sugar and energy for healing
Prioritize Breakfast
Never skip morning meals - they provide essential fuel for early cognitive activities
Sleep—Your Brain's Recovery Tool
Why Sleep Matters
  • Boosts BDNF (brain growth)
  • Clears waste (glymphatic function)
  • Repairs white matter
Sleep Hygiene Checklist
  • Go to bed/wake at same time daily
  • Cool, dark, quiet room
  • Avoid screens 2 hrs before bed
  • No caffeine after 2 PM
  • Avoid heavy meals late
  • Try meditation or journaling before bed
Persistent Sleep Issues?
Ask your provider about:
  • CBT-I (gold standard for insomnia)
  • Melatonin (short-term)
  • Sleep study (for apnea, PLMS)
Mindfulness & Stress Management
Benefits of Mindfulness
  • Lowers cortisol (stress hormone)
  • Improves attention & focus
  • Helps mood swings & emotional regulation
  • Supports neuroplasticity
Practices to Try
Post-Concussion Syndrome (PCS)
Occurs When: Symptoms last >3 months
Common Symptoms
  • Chronic headaches
  • Dizziness/fatigue
  • Sleep disturbances
  • Mood swings, depression, anxiety
  • Cognitive issues (memory, focus)
Why It Happens
  • Neurovascular coupling dysfunction (impaired blood flow regulation)
  • ANS disruption (heart rate, BP instability)
  • Hormone or vision problems
  • Pre-existing conditions: anxiety, prior TBI, ADHD
What Helps
  • Multidisciplinary care (neurology, rehab, psychology)
  • Vestibular therapy
  • Vision therapy
  • Mental health support
Advanced Therapies & Tools
Neuromodulation
Wearables to Consider
  • Sleep: Oura Ring, Whoop, Apple Watch
  • HRV & activity: Garmin, Biostrap
  • Symptom tracking: Daylio, Bear, TBI Tracker
Tip: Use data to guide—not dictate—activity levels.
Conclusion: Your Recovery Is Real, Valid, and Possible
Key Reminders:
Movement Matters
Embrace light movement early in your recovery process. Even gentle activity helps rewire neural pathways and promotes healing.
Nourish Your Brain
Eat like your brain depends on it—because it does. Proper nutrition provides the building blocks for neural repair.
Prioritize Recovery Time
Make rest, routine, and rhythm your priorities. Your brain heals most efficiently during quality sleep and low-stress periods.
Listen to Your Body
Monitor how you feel and adapt accordingly. Your symptoms are valuable signals that guide your personalized recovery path.
Advocate for Yourself
If something feels wrong or your recovery seems stagnant, speak up. You deserve care that responds to your unique needs.
Track, Listen, Adjust, Heal.
Recovery is a team sport—lean on your providers, your support system, and your own self-awareness. You're not alone in this journey.
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In Clinic Patient Handouts

Migraine AMF _ MigraineSelfCare_PatientGuide.pdf Concussion Concussion Patient Education.pdf

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