How to Recover from a Concussion

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1Getting Mental and Physical Rest

2Returning to Work or School Gradually

3Maintaining Your Health During Recovery

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Although you may look okay physically, sustaining a concussion should not be taken lightly. See a doctor as soon as possible to assess the severity of the concussion. In order for your brain to heal itself, rest is key. You will need rest from both physical and mental activities. You may also need to take a break from work or school to ensure a successful recovery process. Maintaining your health is also a critical part of the recovery process.

Steps

Part 1

Part 1 of 3:

Getting Mental and Physical Rest

1. 
   1
   Visit your doctor as soon as possible. Some common symptoms of a concussion include temporary loss of consciousness, confusion, dizziness, and amnesia. Other symptoms include ringing in the ears, headache, nausea, vomiting, slurred speech, a delayed response to questions, behavior changes, and balance impairment.

   • Seek emergency treatment if you lose consciousness after hitting your head.
   • The sooner you get help, the faster your recovery will be.
2. 
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   Assess the severity of the concussion. Your doctor will assess the severity of the concussion based on your symptoms. If, after hitting your head, you feel dazed and have not lost consciousness, then you have suffered a mild concussion. If you cannot remember what happened, or remain dazed for more than 20 minutes, then you may have a moderate concussion.

   • If you lose consciousness and do not remember what happened right before the concussion, then you may have suffered a severe concussion.
3. 
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   Sleep for at least 8 hours per night. Sleep is the most important thing you can do to help your brain recover after a concussion. It will help your brain repair the damage that has been done to it. To ensure a good night's rest, avoid stimulants such as caffeine and alcohol, as well as rich, fatty foods that can cause indigestion.

   • If you have sustained moderate to severe brain damage due to the concussion, it may be unsafe for you to sleep for more than a few hours at a time. Make sure your doctor approves of your sleep schedule.
   • If you are having trouble falling asleep, contact your doctor.
4. 
   4
   Take naps throughout the day. As you become tired throughout the day, don't resist the urge to nap. This is your body's way of telling itself that it needs to rest in order to heal. Try to limit your naps to 20 to 30 minutes. Napping for too long can disrupt your sleep patterns at night.
5. 
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   Avoid physically demanding activities. Demanding physical activities may slow your recovery and worsen your symptoms. Avoid activities such as driving, P.E. classes, exercising, sexual activity, and playing sports, especially sports that may lead to another concussion. Also avoid doing heavy housework like cleaning the tub, scrubbing the floors, cooking, and washing the dishes.

   • Ask a friend or family member if they can cook your meals for you during your first few days of recovery.
   • Speak to your doctor about the pros and cons of exercising or returning to sports practice.
6. 
   6
   Take a break from mental activities. Because concussions impact the brain’s cognitive functions, taxing mental activities can also slow your recovery and worsen your symptoms. Watching TV, surfing the Internet, reading, doing homework, paying the bills, balancing your checkbook, and playing video games are all burdensome activities that you should avoid. To help pass the time, listen to soothing music.

   • Additionally, avoid multitasking. Focus on one activity at a time instead.
   • Avoid these activities until your doctor gives you the go-ahead.
7. 
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   Avoid making big decisions. Big decisions will place too much stress on your recovering brain. Wait until you are fully recovered before making big personal, professional, or financial decisions. If the decision cannot wait, ask a trusted friend or family member to help you.
8. 
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   Take notes to help you keep track of your daily activities. Because concussions affect short-term memory, keep a pad and pencil with you wherever you go. Write down important information that you will need to recall later. Also write down reminders and things that you need to do for the day or week.

   • Carry a notepad with you until your memory improves.
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Part 2

Part 2 of 3:

Returning to Work or School Gradually

1. 
   1
   Ask for time off from work or school. Depending on the severity of the concussion, your doctor may prescribe a few days to a few weeks off from work or school as a part of your recovery process. Let your boss and/or teachers know that you have had a concussion and that your doctor has prescribed you time off. Give them a note from your doctor as proof of the diagnosis and prescription.

   • Ask your doctor how you can help your boss understand what has happened.
   • If you are in school, work with your teachers to see how you can make up any missed class time once you are better, whether it is through extra work or summer school.
   • Use your vacation or sick time if you need to.
   • In some cases, you may need to provide a medical leave letter to your employer in order to take time off.
2. 
   2
   Reduce your workload. Once your doctor gives you the green light to go back to work or school, avoid picking up where you left off. Ask your boss if they can reassign your most physically or mentally challenging projects to someone else. Alternatively, see if it is ok if you only work half-days until you are fully recovered.

   • If you are in school, ask your teacher if they can reduce your homework load.
   • You may need to have a reduced workload for a few days to a week, depending on the severity of your concussion.
3. 
   3
   Return to your normal activities. Once your symptoms disappear, your doctor will assess the progression of your recovery. If you have fully recovered, then it is ok to return to your normal work and school activities.

   • If your symptoms come back after returning to your normal activities, make sure to contact your doctor.
   • The time it takes for a full recovery depends on the severity of the concussion, as well as how soon you were treated after sustaining the concussion. If you sustained a mild to moderate concussion, it may take 1 to 2 weeks to recover. If your concussion is more severe, it may take 3 weeks to a month to fully recover.
   • If you were treated later rather than sooner, it may take you 1 to 2 extra weeks to recover.
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Part 3

Part 3 of 3:

Maintaining Your Health During Recovery

1. 
   1
   Eat 3 healthy meals per day. Like sleep, nutrition is also important in the recovery process. Each meal should contain a portion of protein, fiber, and fruits or vegetables. Avoid foods that are high in sugar and fat like junk food, candy, and fast food.

   • For example, eat 2 eggs, a bowl of oatmeal, and a peach for breakfast.
   • Eat a turkey or chicken sandwich with avocado, tomatoes, and lettuce for lunch.
   • For dinner, eat rotisserie chicken with a side of broccoli and rice.
   • Foods with magnesium and omega-3 fatty acids, like EPA and DHA, may help you recover from a concussion.
2. 
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   Ask your doctor if supplements could help you recover. Sometimes, a doctor may recommend that you take supplements, like broccoli extract, selenium, vitamins B3, C, and D, glutathione, N-acetyl-L-cysteine (NAC), and curcumin. These supplements may reduce inflammation and help feed your brain. Never begin a supplement regimen without speaking to your doctor first.
3. 
   3
   Avoid alcohol, drugs, and caffeine. Alcohol and caffeine can slow your recovery process or worsen your symptoms. Both illegal drugs and over-the-counter medications that your doctor hasn't approved of can also slow the recovery process. They may even put you at risk of further injury. Avoid these until your doctor says it is ok.

   • If you are addicted to a drug, you may need to work with a drug counselor to help you through the recovery process.
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   4
   Take your medications as prescribed. The only drugs you should be taking are the ones your doctor has prescribed or approved of. Take them as directed. Do not stop taking your medications until your doctor says it is safe to do so.
5. 
   5
   Contact your doctor to re-assess your symptoms. Your doctor will want to see you after 1 to 2 weeks to assess your recovery. Even if you are feeling better, make sure to follow up with your doctor. Your doctor will assess your recovery process and make recommendations based on your progress.
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Expert Q&A

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• Question

  How do you treat a concussion at home?

  

  Michael Lewis, MD, MPH, MBA, FACPM, FACN
  Board Certified Brain Health Physician

  Michael D. Lewis, MD, MPH, MBA, FACPM, FACN, is an expert on nutritional interventions for brain health, particularly the prevention and rehabilitation of brain injury. In 2012 upon retiring as a Colonel after 31 years in the U.S. Army, he founded the nonprofit Brain Health Education and Research Institute. He is in private practice in Potomac, Maryland, and is the author of "When Brains Collide: What every athlete and parent should know about the prevention and treatment of concussions and head injuries." He is a graduate of the U.S. Military Academy at West Point and Tulane University School of Medicine. He completed post-graduate training at Walter Reed Army Medical Center, Johns Hopkins University, and Walter Reed Army Institute of Research. Dr. Lewis is board certified and a Fellow of the American College of Preventive Medicine and American College of Nutrition.

  

  Michael Lewis, MD, MPH, MBA, FACPM, FACN

  Board Certified Brain Health Physician

  Expert Answer

  While it's important to rest, don't just shut yourself in a dark room for several weeks while you heal. Getting low-impact exercise can help increase blood flow to your brain, providing it with the oxygen and nutrients that it needs to recover.

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