When the average person thinks about injuries incurred by military personnel or professional athletes, they often think of injuries that are visible to the naked eye. People have seen injured veterans arrive back on U.S. soil with prosthetics in place of limbs, or in wheelchairs from their combat injuries. We’ve seen injured football players sit on the sidelines, with crutches or other support braces, who often aim to re-enter the playing field much sooner than their rehabilitated bodies are ready to do so. Yet, there is one major injury, that has begun to emerge in the public media in recent years, that can do much more harm to the sufferer’s health than the loss of a limb or a broken bone.
The brain. We all know that without the brain, we would cease to exist. The brain is responsible for every major and minor function of the human body. Although researchers have been trying to replicate it for decades, it cannot be replaced. Therefore, taking care of your brain is of utmost importance, as it affects every aspect of your health and life. However, despite our efforts to do so, some people are placed in situations where brain injuries may be more likely to occur than not.
According to a report by Dr. E. Lanier Summerhall which was published by the U.S. Department of Veterans Affairs, the conflicts in Iraq and Afghanistan have increased the number of veterans suffering from traumatic brain injuries (TBI). It is estimated by the Department of Defense and Veteran’s Brain Injury Center that 22% of all combat casualties from these conflicts are brain injuries. This contrasts with the total number of veterans suffering from TBIs during the Vietnam conflict, which was 12%.
Traumatic Brain Injuries are the result of a blow or impact to the head. Upon impact, your brain is jolted inside your skull, which can cause damage to blood vessels and nerves, causing disruption in vision, consciousness, and/or equilibrium. For most people, these injuries are the result of falls, vehicular accidents, being struck directly by an object, or physical assault. For military personnel, these injuries tend to occur from blasts and vehicular accidents. These injuries are classified as either mild, moderate, or severe.
Mild traumatic brain injuries are classified as such when the sufferer has had a loss or alteration of consciousness for less than 30 minutes, post-traumatic amnesia for less than 24 hours, focal neurological deficits (a break in the communication between the brain and nervous system), and a Glasgow Coma Score (GCS), the most common scoring system to evaluate consciousness, of 13-15. Moderate TBIs are defined as having a loss of consciousness for more than 30 minutes, post-traumatic amnesia for more than 24 hours, and a GCS of 9-12. A severe TBI involves all of the symptoms of a moderate TBI with a GCS less than 9, with lower levels on the scale being the most severe.
Concussions are the most common and mildest form of traumatic brain injuries. The Centers for Disease Control has stated that, between the years 2001 and 2009, over 173,000 people under the age of 19 were treated for concussions as a result of recreational sports, motor vehicle, bicycle accidents, work-related injuries, and physical violence. Symptoms from this type of injury include headache, dizziness, slurred speech, nausea or vomiting, disrupted vision, ringing in the ears, behavioral changes, memory loss, and sensitivities to light and noise. These symptoms may occur immediately after the injury or may take days or weeks to appear.
Recent studies on concussions in athletes have brought the topic of traumatic brain injuries front and center in the media as many retired professional football players have pursued lawsuits against the National Football League (NFL) for Workers’ Compensation benefits as a result of their concussion-related brain injuries. It was also the subject of the 2015 film, Concussion, which discussed traumatic brain injuries in NFL football players. As the result of continuous blows to the head on the field, retired players are now experiencing concussion-related symptoms that have significantly affected their lives. With this subject now being discussed more frequently, all 50 states have created rules to govern youth sports, requiring the removal of students from the field if a head injury is suspected, rather than letting the athlete continue to play. Although these rules may not prevent these injuries from occurring, they are a step in the right direction to prevent further damage during a game.
Biologically, traumatic brain injuries impact glucose metabolism, causing an increase in glucose utilization in a process called hyperglycolysis, and in the body’s production of reactive oxygen species, which leads to oxidative stress. Cerebral blood flow (CBF), cerebrovascular reactivity, and cerebral oxygenation may all be compromised from this type of injury. With these changes occurring at the cellular level, neuroinflammation is a common byproduct which can lead to neurodegenerative diseases down the line. As inflammation and an increase in free radicals occur post-injury, researchers have discovered that eating neuroprotective, anti-inflammatory, and antioxidant foods may help to reduce the long-term effects from a traumatic brain injury.
How do these properties benefit brain health and where can you find them?
Antioxidants are needed by the body to balance the free radicals in the body. If there is an excessive number of free radicals, oxidative stress can occur, a process that can trigger cell damage and cell death. The imbalance of free radicals and antioxidants is believed to play a pivotal role in diseases such as cancer, cardiovascular diseases, Alzheimer’s, and Parkinson’s. Antioxidants are found in a variety of spices, fruits and vegetables like turmeric, blueberries, and kale. For more information about antioxidants, be sure to read my article, Eat your way to improved cell health.
Anti-inflammatory foods help to prevent or reduce inflammation in the body and the brain. Chronic inflammation is the precursor to a myriad of diseases in the body. Neurologically, it affects how the brain signals the body’s functions and may lead to memory loss, dementia, Alzheimer’s, as well as Parkinson’s disease. Because inflammation is a byproduct of traumatic brain injuries, it’s important to include anti-inflammatory foods in your diet. These foods include green leafy vegetables, beets, broccoli, blueberries, coconut oil, walnuts, chia seeds, and pineapple. It’s best to avoid foods with a high glycemic index, as sugar creates inflammation in the body and the brain.
Magnesium acts as a neuroprotective agent. In a well-functioning brain, magnesium inhibits the actions of glutamate by blocking calcium from entering the postsynaptic neuron. With traumatic brain injuries, magnesium levels are reduced, causing an influx of glutamate and calcium into the postsynaptic neuron. This can lead to cell death and neuronal degeneration. By including foods with magnesium in your diet, the amount of glutamate can be regulated in the brain, reducing or preventing cellular death. Foods rich in magnesium include spinach, chard, almonds, black beans, avocado, pumpkin seeds, and bananas.
Zinc is another neuroprotective agent. Under normal conditions, zinc is released to regulate the activity of neuroreceptors. With a traumatic brain injury, too much zinc can be released, causing a zinc deficiency. With this occurrence, oxidative stress and cell death can result. Some foods that are high in zinc include spinach, kidney beans, flax seeds, pumpkin seeds, watermelon seeds, garlic, and peanuts.
Omega-3 Fatty Acids are essential to our health, but they cannot be produced by the body. Therefore, they must be obtained from food. Concentrated in the brain, these fatty acids can reduce inflammation and promote brain health since they support cognitive and behavioral functions. They are also very beneficial to cardiovascular health as they may reduce the risk of heart disease. While many experts recommend animal products as a source of omega-3 fatty acids, it is possible to find this nutrient in plant-based foods such as flaxseeds, flaxseed oil, walnuts, chia seeds, and non-GMO soybean oil.
Polyphenols are plant-based nutrients that are packed with antioxidants. According to a National Center for Biotechnology Information (NCBI) publication, polyphenols contain properties that can protect neurons from neurotoxicity, reduce or suppress neuroinflammation, and may improve memory and cognitive function. Recent studies have also shown that polyphenols can decrease oxidative and inflammatory stress signaling.
There are four types of polyphenols.
Phenolic acids are found in fruits like grapes, berries, kiwi, plums, cherries, and apples. These acids are absorbed through the walls of your intestinal tract. They are anti-inflammatory with antioxidant properties.
Flavonoids also work both as antioxidants and anti-inflammatory agents, and found in fruits, vegetables, legumes, green tea and red wine. These are divided into flavonols, flavanones, isoflavones, anthocyanidins, chalcones, and catechins.
Stilbenes are a small group of plant chemicals found in blueberries, cranberries, peanuts, and red wine. The most widely known stilbene is resveratrol, which has been studied at length for its ability to protect the heart and aid in weight loss.
Lignans are good for improving cardiovascular health. They are found in fruits, algae, legumes, flaxseed, and sesame seeds.
For a complete list of the 100 richest sources of polyphenols, the European Journal of Clinical Nutrition has completed one for you here.
Vitamin D. What’s the easiest way to get your body to produce it? Go outside. Most people associate Vitamin D with bone health; however, scientists are finding that it also affects cognitive function. According to The Institute of Medicine of the National Academies, “Vitamin D and its receptor are thought to act by binding to DNA response elements that regulate gene transcription involved in cell proliferation, differentiation, and neural function in the brain.” In a study performed by neuroscientist David Llewellyn of the University of Cambridge, it was determined that subjects with Vitamin D deficiencies were more than twice as likely to be cognitively impaired. In addition to getting some rays from the sun to help your body produce the Vitamin D it needs, you can also find it in foods like mushrooms and almond milk.
Vitamin E is a powerful lipid soluble antioxidant that has been shown to reduce oxidative stress and neuropathology. Some laboratory studies have deduced that pre-traumatic administration reduces TBI-induced increases in lipid peroxidation and oxidative injury and memory disruptions. Animal studies have found that pre- and post-traumatic Vitamin E supplementation reduces lipid peroxidation, amyloidosis, and improves cognitive performance following repetitive concussive brain injury. Because Vitamin E has the capability of becoming oxidized when there are high levels of reactive oxygen species, it is best to use it in conjunction with other antioxidants like Vitamin C, found in citrus fruits, chili peppers, kale, and broccoli, or in flavonoids. When given intravenously to TBI patients, mortality rates were significantly reduced. Vitamin E-rich foods include almonds, sunflower seeds, pumpkin seeds, swiss chard, mustard greens, spinach, kale, and avocado.
Choline is a nutrient required to synthesize the neurotransmitter, Acetylcholine. This neurotransmitter is essential in brain functions such as memory, consciousness, reasoning, and creativity. It has both antioxidant and anti-inflammatory properties. It’s also beneficial in decreasing calcium-mediated cell death, which typically occurs with traumatic brain injuries. Foods to consider that include choline are soybeans, cauliflower, spinach, kidney beans, grapefruit, peanuts, and almonds.
Finally, you may consider using a Ketogenic diet, which causes the body to metabolize fat instead of sugar, which lessens the body’s requirement for glucose or sugar. As traumatic brain injuries can lead to an increased need to metabolize glucose, which can lead to inflammation, a ketogenic diet helps to reduce inflammation since fats are converted into energy instead of glucose. Consuming organic virgin coconut oil, which contains medium chain triglycerides, helps to improve brain health by reducing inflammation and, along with consuming less sugar and grains, can trigger the body to convert the fats into an energy source. This is essentially beneficial as our bodies tend to lose the ability to metabolize glucose as we age. By doing so, this reduces the body’s need to store fat. Other foods to avoid on a ketogenic diet include fruit (except for small portions of strawberries and blueberries), beans or legumes, root vegetables (potatoes, sweet potatoes, carrots, etc.), low-fat or diet products, processed vegetable oils (mayonnaise), alcoholic beverages, and sugar-free foods.
In addition to eating to nourish your brain, you may also want to consider your sleeping patterns. When your circadian rhythm is off, your brain does not have the opportunity to repair itself overnight. During the overnight hours, your brain is quite active, improving its cognitive function so that you will be able to think clearly, be more alert, make decisions, and be more creative for the next day’s activities.
Without proper care and nutrition, those who have experienced traumatic brain injuries could be at risk for further neurodegeneration which can lead to additional health issues in time. By intentionally eating for the health of your brain, you can stave off the potential onset of various brain-related diseases.
You only get one brain. Don’t let an injury keep it from working for you.
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