Hey all,

I am 3 months in after a minor concussion. I made a post a few weeks after my accident on a diving board.

I wanted to come back to give encouragement to others. While my case was very minor compared to many of you (disequilibrium, dizziness, brain fog, fatigue), I have seen great improvement recently, mostly by being proactive.

Those new to PCS and these forums, you are NOT doomed. Many visit these forums, only the less fortunate stick around. I read about how most recover within 3 months from PCS, and most others recover within 1 year. For a while, things got better, then worse, and I though my life would never be the same--I can't say it is 100% the same, but I'm finally almost "there", and most of you can be, too. Things started to change when I focused on:
* Mental health - I needed a positive attitude, and I needed to address fears such as death and disability. And just someone to talk to without driving my significant other crazy.
* Nutrition and supplements - Some things help, some don't, and it can get expensive and consuming. But just as helpful is feeling like I have some sort of control.
* Reading to get a better understand of the brain/energy production and my body.


First, I recommend a few books that I read in the last few weeks. I searched forums and Google to learn bits and pieces of "remedies", but until I read these books, I didn't understand how these things really could affect the brain or your overall health:
The UltraMind Solution (Mark Hyman)
The Better Brain Book (Carol Colman, David Perlmutter)
From Fatigued to Fantastic (Jacob Tietelbaum)
Positive Energy (Judith Orloff)
The 150 Most Effective Ways to Boost Your Energy (Jonny Bowden)

I recommend those books in descending order, and all are available on Kindle or the Kindle app on your smartphones.

I recommend reading more into everything below. It has really helped me overall to have more of an understanding about WHY certain suggestions could help me, to understand what I should be doing. I have left many things out that I've learned for brevity.

- - -

Here are things I've modified with exercise, supplements, and diet:

::::::::::::::Health, Diet, and Exercise::::::::::::::::::::::::::
* Exercise bike for 20 minutes 140BPM or less each day, following the University of Buffalo protocol for PCS.
* I've been seeing a psychologist. Just $25 a session each week under my insurance copay, and I've been working through PCS symptoms, along with other issues I have (fear of death and chronic illness, health anxiety).
* Eat less sugar. More protein, good fats, fiber.
* Have often in my diet: Whey Powder (amino acids), Green Tea (L-Theanine for calming effect), Kefir/Greek Yogurt with Probiotics (healthy gut), Almond Milk and less grains (healthy gut in case of food allergies), Eggs w/ DHA added (DHA, choline, other brain benefits), Blueberries (good for brain, and sweetening plain yogurt), Apples (quercetin, malic acid for anti-oxidation, energy), Lemons (in water, supposedly cleanses system), Tomato (lycopene), Red Grapes (reservatrol), Greens and other veggies (anti-oxidants), Flax-seed (fiber and omega 3s, although not the best for those), Wheat germ (choline)
* Also some spices: Turmeric (anti-inflammatory for brain swelling), Ginger (anti-inflammatory), Rosemary (concentration), Sage (memory), Cinnamon (blood sugar control), Iodized salt (iodine)


:::::::::::::::::::::::Supplements:::::::::::::::: :::::::::
Musts

* Multivitamin
* B Complex

Extras

* Omega 3 - 1g+ DHA/EPA per day
* Acetyl L-Carnitine / ALA combo - Take in more oxygen. ALA also controls blood sugar, restores Vitamin C/E for reuse after fighting oxidation, and to rid body of metals in chelation therapy.
* D-Ribose - Energy for heart. Vitamin Shoppe.
* Malic acid - energy, helps produce ATP, synergistic with D-Ribose, chelation
* Phosphatidylserine - Brain neurotransmitter receptors.
* Kelp - Iodine for energy, chelation, kill bad bacteria.
* Turmeric / Curcumin spices - Reduces inflammation in the brain (500mg), and possibly increases Glutathione.

Take until I run out

* Acidiphilus - Probiotic live cultures in yogurt that help digestion and fight yeast/fungal infection, helps CFS/nasal breathing. Take for a while then switch to Yogurt with Probiotics like Activia.
* DHEA - For testosterone/energy. Although it may increase estrogen in men. This one can be riskier, be careful and consult a physician, have your hormone/DHEA levels checked. Too much can cause trouble.
* Milk Thistle - Liver support, and possibly increases Glutathione.
* Lecithin - Has choline, phosphatidylserine, good for heart, liver. Try to go for NON-soy Lecithin. Less effective but much cheaper than actual PC/PS supplements.

Other considerations

* Phosphocholine (neurotransmitter receptor)
* Vitamin D
* N-acetylcysteine - increases Glutathione, for fighting inflammation, free radicals, toxins.
* Ginkgo Biloba - Dizziness and Tinnitus
* Reservatrol - Lower LDL, widen arteries, antioxidant, anti-inflammatory
* Vinpocetine - brain blood flow
* Tyrosine - dopamine for concentration
* Melatonin - sleep
* Celexa - depression



- - -

Here are some things I learned from those books:

:::::::::::::::::::::The Brain::::::::::::::::::
* Brain cells are made of fat. That is why you need DHA/EPA Omega 3s, these make better brain cells than saturated/trans fats. Besides supplements, get Omega 3 enhanced eggs, and eat low mercury fish. Note that some sources like Flaxseeds do NOT have the same kind of Omega 3s, and are less beneficial, little of the Omega 3s can be converted.
* Brain cells have receptors, made of Phosphatidylserine (PS) and Phosphatidylcholine. I am taking PS supplements, but these are $20-40 a month. If you can't afford this, at least get some choline, via cheap Lecithin supplements and food sources like eggs.
* Brain cells send each other messages to receptors via neurotransmitters. These are made from amino acids found in proteins, and include Dopamine, Seratonin, GABA, etc. Get good proteins from sources like Whey Powder to make sure you aren't deficient in any.

::::::::::::::Harmful Brain Agents:::::::::::::::::::::::
* Inflammation. Not just from accidents like most of us have had, but also from many other sources, such as infections. Try taking natural anti-inflammatories, such as Turmeric and Ginger.
* Oxidation/free radicals. Energy is made in the mitochrondria of cells, with the aid of D-Ribose, CoQ10, L-Carnitine, N-Acetyl Cysteine (NAC)...and oxygen. When oxygen is used, free radicals are a byproduct (free electrons), that can damage the brain or any other tissue. Get plenty of anti-oxidants to bind these free radicals and flush them out of your system.
* Bacteria/Yeast. These may have more impact on your brain than you think, even from the gut. They are hypothesized to release bad chemicals into your system that can affect your brain, even if they aren't in your brain themselves. Increase your probiotics (good bacteria) and decrease sugar consumption, and get plenty of iodine and other things that can kill the bacteria.

:::::::::::::::Other Helpful Considerations:::::::::::::::::::
* Heart health - I have heart issues from birth. Heart issues that can affect blood flow through your body will also minimize oxidation and the health of your brain.
* Stress - Cortisol released from stress can negatively impact your brain performance.

Also, here are my main recommendations for new PCS individuals that helped me:

• Look into the University of Buffalo protocol for PCS.
• Look into vestibular rehabilitation if you have dizziness. Disequalibrium was one of my main issues early on, and this did seem to help. I just did balance exercises at home, like VR exercises, standing on one leg with eyes closed, standing on a balance board, etc.
• Take a Turmeric supplement. If you decide to try any supplements, this is most related to PCS, to decrease inflammation/swelling in the brain. I used to have pressure in my head, and I haven't noticed it at all recently, seemingly after starting Turmeric supplements and using an ice pack on my head/neck when I felt tension or pressure.
• Otherwise, L-Carnitine is highly regarded, and D-Ribose has been most helpful for me for energy.

axs221,

It so terrific that you've 'dropped back in' here to give us your positive and encouraging update.
So good to hear that you're doing so well! Kudos.

Thank you for posting such a wealth of excellent and well-verified info.
Your so well written summary of all that you've read, researched, learned, and benefitted, is so appreciated, axs.

Have you thought to post-it also to the Sticky thread of Helpful Info? It's worthy of preserving there, and thus not to get 'lost' over time in this thread.

I'm sure that you have youth as well, a strong contributor in such great healing and restoration of high-level well being. And for that we are also happy for you, axs! You have so much to share with others in your community. Bravo!

Sincerely,

Theta

axs,

Glad to hear you are doing so well.

I see why you commented about supplements being expensive. Your list would cost a few dollars per day. A lot of what you have listed is included in common 'maximize your brain's potential' books like those you mentioned.

The Buffalo protocol has its limits. It is not shown to or intended to speed up recovery from concussion. In fact, they don't even start the protocol until 6 weeks post concussion. Its purpose is to enhance return to exercise and maximum physical effort. You do not start it if you are still having cognitive and balance symptoms. It is to rebuild the brain's ability to regulate blood pressure so one does not get a head ache at the first attempt to do physical effort.

Many will be easily overwhelmed by the books you mention. They are not written for those recovering from concussion.

It sounds like you are one of the 85% who recover spontaneously within 6 weeks to a few months. You are very fortunate. In looking back, I am surprised it did not tell you that you were very early in the recovery timeline. Post Concussion Syndrome is a term for symptoms that last beyond 6 weeks or so. Your concussion history likely lead to the slower spontaneous recovery.

My best to you.

Theta Z, thanks for the positive feedback

Good points Mark. Yes, I don't plan on taking all of the supplements forever, I am picking the ones I think help me the most, and that might cost up to $800 a year. I'll ween down as I improve and try to focus more on diet over time, and bring it down to maybe $400 or less. But yes, if you took everything I mentioned, it could cost $1000-$2500 most likely per year.

Yes, I am in the middle range. My concussion was minor (no blackouts or anything), but I had hit my head about 6 months before as well (no blackouts).

I agree about the Buffalo protocol. I didn't start it for a long time, and I waited until all pressure feelings in my head were gone before I began the regimen. The first few times I tried exercising, I had symptoms--brain fog and sometimes pressure. I took a break, and weeks later tried again but at just 120BPM. Things have been working fine and I moved up to 140BPM without any symptoms.

Those books could definitely be overwhelming for some, but helpful for those who have more mild PCS like I've had.

Thank you so much for this post!

Although I have found so much helpful information on this forum, I find myself reading too much, getting depressed, and self-diagnose myself as being "doomed".

I will use your inspiration and helpful tips to push forward! Thanks again!

Glad to help! I know how you feel. I've done WAYYY too much reading. I have health anxiety, and whenever I Google "symptoms" I end up reading the worst. I've finally learned to stop doing that.

Therapy has helped with that, along with a supportive girlfriend, as well as focusing on treatments

...although I've became health obsessed now by focusing on treatments, which is good and bad. The good is that some things seem to be helping, and it gets me optimistic and feel empowered. I also LOVE eating healthy now, because I better understand why certain foods are good for me.

The bad side of being health-obsessed is time lost spent learning, and any potential side effects (which I haven't had any so far with any medications, except Ginseng gives me palpitations so I avoid that one).

Therapy definitely helps. I am not doing any specific kind, and the lady is actually like 70 years old and just about retired. It just helps to talk to someone uplifting and someone who is a third party. My supportive girlfriend is wonderful, but sometimes she gets stressed out from it, so having a therapist is very helpful then. I'm cutting it back to once every two weeks and keeping a journal of my progress now.

I would also like to mention that I'm trying new "smart pills". This is experimental stuff which I wouldn't recommend to everyone, but it is something to think about. Some of it has been mentioned here before, like Lion's Mane was mentioned by Mark.

NOTE: Please research these before taking any action. I have read plenty about how these work, side effects, and dosages. These pills are MORE likely to have cognitive benefits, but also MORE likely to have side effects compared to my first post. I've also searched forums like Longecity.com for people's opinions and any bad reactions. I've left out ones more likely to have issues, like DMAE.

Talk to a neurologist/naturopath before doing anything (most neuros would probably be against taking any of the below since they haven't been as heavily researched as Pharma drugs).

* Huperzine A - Has the same effect as Aricept (prescription medicine for Alzheimers that some Neuros have experimented with for PCS, and which Theta Z has had success with). It blocks chemical that breaks down acetylcholine, a neurotransmitter used in learning and memory. This MUST be cycled out (only take every three+ days).

* Piracetam - The oldest and most known *racetam. These are the most popular "smart" drugs. They can be found on Amazon. Everyone says they are safe, just take it with plenty of Choline to avoid headache.

* Lion's Mane Mushroom Extract - Takes maybe 6 months, but is being studied for its ability to regrow neurons (indirectly increases NGF - neuron growth factor). I haven't seen any dangers so far, it's just a mushroom.

* Bacopa - Apparently the best herb for cognitive abilities. Has immediate effect on anxiety levels. Memory support shown after maybe 3 months of use. Pretty safe, the most negative effect is it makes some people drowsy.

* Uridine - Good for brain. Brain uses along with Choline and DHA (Omega 3s) to regenerate Phosphatidylcholine (part of your brain cells responsible for intaking neurotransmitters).

* Alpha GPC - Better source for choline than Lecithin (dietary choline source from soy and eggs).

* SAM-e - Helps body convert Seratonin to Melatonin, and Norepenephrine to Epenephrine (however you spell those---adrenaline). Good for depression, but also good for energy and sleep.


Note that I am just now starting to take some of these supplements. I will figure out what works best for me and cut out what doesn't. I may update what has worked out of these in the future if there is any interest.

Keep improving!

where else can i find amino acids apart from whey. I am vegetarian.

I have kidney stones so I can't take whey. I can't meet my protein requirements either because I am veg. Can eggs compensate ?