The food you eat supplies your brain and body with the fuel they need each day. You need a good balance of nutrients, vitamins, and minerals, which is why nutrition is so important to everyone’s health and well-being.
You might not have given a lot of thought to nutrition before. Your parents may have asked you to eat your broccoli, or you might have touched on this topic in school. And it may not have even come up much in your recovery journey–but it’s still an important part of taking care of yourself.
Let’s talk about:
Before you keep reading
Dietitian is a protected term in Canada, which means they need to have professional certification. Nutritionist is only a protected term in Alberta, Quebec and Nova Scotia. This means that someone may be a nutritionist in British Columbia but not have the same credentials as someone in Alberta. Dietitians of Canada has an explanation and a chart of protected titles by province/territory that can help you identify what kind of health professional to consult for dietary needs.
How can a brain injury change the way I interact with food?
There are a few different ways your relationship with food may change after a brain injury.
You may notice that your taste and smell senses have changed–food that used to taste and smell good to you might not anymore. Alternatively, food you used to not like, you may actually want to try now. This may create some challenges in getting the balance of nutrients you need. It’s something that you might have to talk to a dietitian about, or work with your parents on.
Brain injuries can sometimes result in difficulty swallowing (known as dysphagia). Even saliva can be difficult to swallow. When chewing and swallowing are difficult, people are less likely to eat and drink–which isn’t good for you. Dysphagia also increases the chances that food can go “the wrong way”, into their airway instead of into the esophagus and down to the stomach. This could increase the risk of choking [1]. It’s a complicated effect of brain injury, but with the right support and management techniques, it’s possible to manage dysphagia and keep a healthy diet.
Some people may struggle to remember if they’ve eaten or not after brain injury. This can impact how much someone eats. This can also impact the process of preparing food–recipes can become more challenging, and it may be more tempting to rely on ready-made meals (which aren’t always the most nutritious). Ways to cope with memory problems in relation to eating include:
- Keeping a food journal to document when and what you ate. You can keep it in the place you eat your meals. Download our food journal template
- Practice cooking–the more you practice, the easier it will be (and the safer you will be when you do it). Make sure you have supervision and use a checklist if you struggle with remembering things, because you’ll want to make sure the oven is turned off, burners on the stovetop aren’t on, etc.
In some cases, you may not be able to actually feel full or hungry. This can impact eating habits, which in turn can impact nutrition. Some ways to cope with these changes are:
- Identify the problem. You might not be hungry because your brain doesn’t process that sensation or you may be experiencing false fullness because of something such as constipation. By identifying the cause and addressing it, you’ll understand why it’s happening.
- Scheduling mealtimes, including portion sizes so you won’t eat too much or too little.
Keeping a food journal to document when and what you ate.
Even when you don’t have much of an appetite it is important to try to eat–our body and brain need sustenance.
How can nutrition impact my recovery?
Food can’t heal your brain injury. What it can do is help support your brain function and recovery journey. After a brain injury, a healthy diet should include [2]:
How often you eat and how many calories you take in has been shown to contribute to brain function. This is entirely dependent on you and your dietary needs. A dietitian can work with you to identify your needs.
Inflammation (which is swelling, reddening or pain) can occur after most injuries, including brain injury. It can also be caused by something irritating the digestive tract. This can be uncomfortable and even painful in some cases. Studies have shown that anti-inflammatory diets can help improve pain, your mood, and sleep [3].
Anti-inflammatory diets are made up of foods like:
- Fatty fish
- Healthy oils
- Flaxseed
- Fruits
- Vegetables
- Lean proteins
Foods that can unfortunately contribute to inflammation can include [4]:
- Saturated fat (red and processed meat like hot dogs)
- Processed and added sugars (cakes, fast food, packaged cookies)
- Excessive alcohol
- Refined carbohydrates (pastries, white bread, rice, pasta, and chips)
- High-fructose corn syrup (found in soda)
If you have more questions, you should reach out to your doctor or a dietitian.
Unsaturated fat is the good quality fat that you want in your diet and can be found in foods such as:
- Avocados
- Nuts and seeds
- Fish
- Eggs
- Oil
Here’s an example: Omega-3 fatty acids are a form of fat most commonly found in fish. Omega-3 has been shown in studies to help improve cognition (brain processing), among other benefits [5].
A health care professional (such as your doctor or dietitian) can help you get started learning about healthy fats, where to get them, and how much should be included in your day-to-day eating.
What about saturated fats?
You’ve probably heard the term ‘saturated fats’ used negatively. Saturated fats aren’t as good for your brain and body [6], but they’re found in a lot of foods that people like (including ice cream, French fries, chocolate, and other snacks). This doesn’t mean you have to completely cut out foods like that, but it’s good to be aware of what’s in the food you eat and how it may (or may not) provide nourishment. A dietitian or doctor will be able to give you more information about the different fats.
Amino acids are the small components of protein that are used for the growth, repair, and maintenance of nearly every tissue in your body. You can find amino acids in:
- Fish
- Lean chicken and meats
- Eggs
- Legumes
- Nuts and seeds
A dietitian can recommend ways to incorporate protein into your meals and snacks.
Fruits and vegetables are the best sources of the vitamins and minerals your body requires to become and stay healthy. Each type of fruit and vegetable contains a unique blend of vitamins and minerals, so it’s best to get a variety of each throughout the day.
Whole grains contain a lot of the B-vitamins (like B12) that help support functions like sending messages to and from the brain to the rest of the body, and controlling your muscles.
Whole grains, like brown or wild rice, multigrain breads, and cereals should be eaten more often than more highly processed breads and cereals.
Blood sugar or glucose is the sugar found in your liver. You need glucose to live as your body gets most of its energy from it. During recovery, your brain may need more sugar than it usually does because it needs more energy to recover. You can find glucose in foods that contain [7]:
- Fruit
- Milk
- Some vegetables
- Grains
- Starch foods
There are also glucose medications available by prescription. You may need to work with a dietitian or health care specialist if you’re experiencing challenges with glucose and your blood sugar.
Studies have shown a link between Vitamin E and brain performance [8]. Vitamin E is found in certain oils, nuts, and spinach (among other foods). It works as an antioxidant, which can help fight infections and diseases–and that helps the neurons in your brain.
Curcumin (kur-kyuh-muhn) is a yellow curry spice. Some studies have shown that it can help with cognition/brain performance [9]. Although you would need to consume a lot to have the same results seen in the studies, small amounts may still be a good addition to your diet.
Water is an important part of healthy living for everyone. Dehydration can impair brain function and can even change the brain’s structure. Drinking water regularly throughout the day can reduce the risk of becoming dehydrated.
If remembering to drink water is a challenge for you, you can use a large water bottle with time markings or get a smartphone app that sends you reminders.
Please note
When we talk about calories, we’re not advocating for or against counting calories. This can be a part of food that is really hard for people who are struggling with their health or concerns about their body image. It’s best to talk to a health care professional about these struggles if you’re having them.
Can supplements help your recovery?
There is research being conducted on how supplements, vitamins, and minerals may be helpful in brain injury recovery [10]. These might be helpful for some people, but not for everyone. Questions about supplements should be shared with your doctor or a dietitian.
Working with a dietitian
Some of the effects of brain injury can make nutrition difficult, including:
- Short-term memory loss
- Fatigue
- Appetite changes
- Chewing
- Swallowing
A dietitian is the best person to help you develop a specific and effective nutrition plan after your injury. Many people start their journey with nutrition by researching on the Internet, but your body may have different needs than someone else. A tailored plan from a dietitian is one of the best ways to ensure that you’re getting the nutrients you need.
They (as well as speech-language pathologists and other health care professionals) may also be able to make recommendations on how to get those proper nutrients and liquids safely if you are experiencing problems with chewing or swallowing.
We recognize that not everyone will be able to see a dietitian. You can also talk to your doctor about nutrition. They will be able to answer questions and provide you with more information as well.
Disclaimer: There is no shortage of web-based online medical diagnostic tools, self-help or support groups, or sites that make unsubstantiated claims around diagnosis, treatment and recovery. Please note these sources may not be evidence-based, regulated or moderated properly and it is encouraged individuals seek advice and recommendations regarding diagnosis, treatment and symptom management from a regulated healthcare professional such as a physician or nurse practitioner. Individuals should be cautioned about sites that make any of the following statements or claims that:
- The product or service promises a quick fix
- Sound too good to be true
- Are dramatic or sweeping and are not supported by reputable medical and scientific organizations.
- Use of terminology such as “research is currently underway” or “preliminary research results” which indicate there is no current research.
- The results or recommendations of product or treatment are based on a single or small number of case studies and has not been peer-reviewed by external experts
- Use of testimonials from celebrities or previous clients/patients that are anecdotal and not evidence-based
Always proceed with caution and with the advice of your medical team.
[1] Problems swallowing – Heart and Stroke
[2]The OCF-18 Adjusters Guide
[4] Arthritis Society Canada, 2023
[7] Diabetes Canada
[9] Sreejayan, (1994). Curcuminoids as Potent Inhibitors of Lipid Peroxidation. Journal of Pharmacy and Pharmacology, 46(12), 1013-1016. doi:10.1111/j.2042-7158.1994.tb03258.x, and; Sreejayan, (1997). Nitric Oxide Scavenging by Curcuminoids. Journal of Pharmacy and Pharmacology, 49(1), 105-107. doi:10.1111/j.2042-7158.1997.tb06761.x
