Concussions and Post Concussion Syndrome are complex conditions that require a multi-pronged approach. As someone with a long history of concussions and Post-concussion Syndrome, I put together a strategy for dealing with concussions and PCS.

Treatment should focus on 4 goals: Rest, Reduce inflammation, Prevent inflammation, and then Gradually re-introduce activity.

1. Rest

• First, Relax because anxiety can cause the brain to produce inflammatory compounds which can be a roadblock. You can't change the past, you can only change the future, so rest and relax.
  
• The amount of rest you give the brain depends on the severity of your symptoms. So lower your activity to a level that you can tolerate comfortably with minimal pain. For most people that's just quiet time around the house but in severe cases that may mean bedrest. Once your condition stabilizes and begins to improve, then gradually increase your activity level while being careful to not overdo-it. Use the pain as a gauge of how much you can do so as to not induce excessive inflammation.
  
• Ditch your smartphone and switch to a basic phone. Limit computer, TV, video game and tablet time to 1 hour per day. Electronic devices stream so much information at you so fast that it's a big chore for your brain to process it all.
  
• Focus on getting more deep restorative sleep. Turn off electronic devices an hour before bedtime. Install incandescent lighting or use low color temperature light bulbs at night. Dim your computer screen with a blue light filter.
  
• Take naps during the day and Avoid noisy environments.
  
• Avoid driving. It takes a lot more mental cognition to scan the road and manipulate the controls than to sit in the passenger seat and watch.
  
• Space out activities and appointments so you have a couple rest days in between to recover.

2. Reduce Inflammation

• Inflammation is the cause of concussion symptoms. The inflammation after a head injury cascades and can spread and cause more inflammation. This inflammation has a damaging effect and can cause more symptoms than the initial force of impact so steps should be taken to minimize this secondary injury.
  
• Take anti-inflammatory supplements such as fish oil Omega 3 and Curcumin. Look for an Omega 3 supplement that has a high proportion of DHA because that is the component that is beneficial for brain injuries.
  
• Adopt an anti-inflammatory / ketogenic / sugar free / gluten free / organic diet to help keep the inflammation down. Don’t eat sugar or wheat because they cause inflammation, lack nutrition, and are acidic. Replace wheat with whole grains such as Quinoa flour, Almond flour, or Chickpea flour. Avoid processed foods with unsaturated fats such as Canola oil as they can cause oxidation which can be destructive. Cook with healthy saturated fats such as Coconut oil, Olive oil, or butter instead.
  
• Also try colon cleansing and detoxification because poor gut health causes inflammation in the brain so you want to do everything you can to stop fueling the fire.

3. Prevent Inflammation

• If your head hurts then stop what you're doing and rest. A little bit of aggravation is okay but a lot of aggravation is bad.
  
• Take a double dose of curcumin and fish oil when you experience intense symptoms or after a bump to the head. They have a neuroprotective effect and will slow the cascade of inflammation.
  
• Protect the head with a helmet or protective hat or bump cap if head bumps become a problem. Many people complain that minor head bumps bring back their symptoms or wipe out their progress. Keep in mind that each successive head bump is harder to recover from and the symptoms get worse, and if you get another concussion before the first one heals, that's very bad. If you've already had one or two setbacks from head bumps then you should consider head protection because the longer your PCS drags on, the higher the risk of another head bump. And if that happens then you will sink deeper into the pit that is PCS and then it will be harder to climb out than it ever was at the beginning, before the first head bump.
  
• Avoid high risk activities. Do not participate in activities that put you at risk of another head injury such as sports or heavy drinking.

4. Gradually Re-introduce Activity

• Then gradually increase activity level while being careful to not overdo it. Do just enough activity to cause mild discomfort but not so much to cause a setback. As your condition improves you'll be able to do more and more activity without aggravating your head. It requires patience and discipline, but if you follow the logic, it works.
  
• For example, dine out at quiet cafes before going to busy restaurants or shop at small stores before going to big box stores. Then do a little more each week.

The strategies above will not cure PCS overnight, but it will give the brain the conditions it needs to heal. As long as you keep making small gains while minimizing setbacks, then you will get better.