Understanding mTBI: It's More Than Just a Bump on the Head

Understanding mTBI: It's More Than Just a Bump on the Head

Hey everyone, let's talk about something that can have a bigger impact than you might think: mTBI, or mild Traumatic Brain Injury. Now, "mild" can be deceiving because even a mild TBI can cause some pretty serious and long-lasting effects. Head injuries are incredibly complex, and the research is constantly evolving. This blog post is just a starting point to give you some ideas of things you can explore. Most importantly, please seek out a qualified healthcare professional who specializes in treating TBIs.

How Do TBIs Happen? More Common Than You Think

TBIs can happen in so many ways. Think about it:

• Sports: Especially full-contact sports – football, hockey, you name it.

• Car Accidents: Unfortunately, a common cause.

• Simple Falls: Yep, even a slip on the ice in winter can do it. I know I've had a few close calls myself!

• Military: It's now recognized that our service members can experience TBIs from IEDs, explosions, or even weapons training.

The important thing is, we're learning more and more about what TBIs do to the body and how we can help.

What's Really Going on in the Brain?

Okay, so let's dive a little deeper. Imagine Jimmy, a college offensive lineman. He's out there on the field and BAM! Head-to-head collision with a defensive lineman. What happens next?

1. The Initial Impact: Jimmy's brain slams against the inside of his skull. This can damage neurons and blood vessels right away.

2. Neuroinflammation: This injury kicks off inflammation in the brain. Think of it like your brain's immune system going into overdrive.

3. Leaky Brain Barrier: The blood-brain barrier, which is usually super protective, gets more permeable, letting potentially harmful stuff into the brain. Not good!

4. Hormone Havoc: The pituitary gland, which controls hormone production, can get damaged, leading to imbalances in things like growth hormone, testosterone, and thyroid hormone. This can throw a lot off.

5. Neurotransmitter Imbalance: The injury messes with neurotransmitters, affecting mood, thinking, and overall brain function.

6. Oxidative Stress: An increase in free radicals leads to oxidative stress, which damages brain cells even further.

The bottom line? That initial impact sets off a whole cascade of events. And if it's not treated, it can lead to ongoing symptoms and long-term problems.

mTBI vs. PTSD: Getting the Right Diagnosis

Here's something important: Many active-duty folks and veterans have been treated for PTSD when they really needed treatment for mTBI. It's crucial to get the right diagnosis so you can get the right help.

Healing Starts with Your Plate: Diet First!

Alright, let's talk about what you can do. The very first step on any healing journey is diet. Think of it this way: You can take all the right supplements, but if you're eating a diet that's fueling inflammation, you're fighting an uphill battle.

I'm a big fan of the AIP (Autoimmune Protocol) diet. The reason I like it is that it's not just a diet, it's a protocol. It helps you learn how foods interact with your body, so you can figure out what's supportive and what's disruptive. A great place to start learning about it is www.autoimmunewellness.com.

Keto for the Brain?

There's also the ketogenic diet. Studies in mice with mTBI have shown that a keto diet can improve cognitive abilities. It seems to have neuroprotective effects by reducing inflammation, neuronal loss, and improving cellular energy.

Now, keto can be tough for some people, and sometimes your body might not produce enough ketones on its own. That's where exogenous ketones come in – some research suggests they can be helpful too.

Whatever you choose, remember that not all fats are created equal. Stay away from trans fats (usually found in processed and fried foods) and seed oils (canola, soybean, corn, etc.). These have been shown to be pro-inflammatory and can contribute to neurodegeneration.

Supplement Power: What to Consider

Okay, let's talk supplements. Here are a few that might be worth considering:

• NAC (N-Acetyl Cysteine): This helps boost glutathione, the body's most powerful antioxidant. After a TBI, there's oxidative stress, which creates damaging free radicals. Antioxidants like glutathione can help neutralize them.

  • Dosage: A good starting point is a loading dose of 4g orally, then 2g twice daily for a few days, followed by 1.5g twice daily. Or just keep it simple and do 1500mg-2000mg twice a day.

• Curcumin: This has been shown to reduce oxidative damage and neuroinflammation, improve cognitive function, and normalize BDNF levels (which is crucial for brain health).

  • Important: Make sure you take it with black pepper (or piperine) to boost absorption!

  • Dosage: Anywhere from 500mg every 8 hours for three weeks to 75-150mg/kg of body weight.

• Methylated B Vitamins: Methylation makes the B vitamins more bioavailable. They have neuroprotective effects, can improve cognitive function, promote axonal growth, help with energy production, and regulate homocysteine levels.

• Vitamin D: I recommend this because most of us are low in Vitamin D anyway! It has anti-inflammatory and neuroprotective effects.

Don't Forget the Sun!

Speaking of Vitamin D, the best way to get it is naturally, through sunlight. Morning blue light exposure can also help re-entrain your circadian rhythms and support neural repair.

Fish Oil: Omega-3s for the Win

Fish oil, rich in omega-3s, can help reduce brain inflammation, protect against oxidative stress, support brain plasticity, and promote healing. It might even help with symptoms like memory issues.

Hormone Help (Proceed with Caution!)

As we talked about earlier, concussions can disrupt hormones. The following two supplements are relatively low risk, BUT since we're dealing with hormones, it's best to talk to your doctor first:

• Pregnenolone: This is a neurosteroid and a precursor to many other hormones (sometimes called the "mother of all hormones"). It can help rebuild the brain, reduce oxidative stress, regulate neurotransmitters, and enhance cognitive function.

• DHEA (Dehydroepiandrosterone): Similar benefits to pregnenolone.

Sleep: Your Brain's Best Friend

Sleep is crucial for healing, especially after a head injury. But TBIs can make it hard to sleep.

• Common Sleep Issues: Insomnia, daytime sleepiness, sleep apnea, light sleep.

• Strategies to Improve Sleep:

  • Sleep Hygiene: Consistent bedtime, dark/quiet/cool room, avoid screens/caffeine/alcohol before bed.

  • Relaxation Techniques: Meditation, stretching, breathing exercises.

  • Melatonin: Might help, but talk to your doctor first.

Cool Tech: Light Therapy and Hyperbaric Oxygen

Let's touch on a couple of interesting therapies:

• Low Level Light Therapy (LLLT): Uses red and near-infrared light to stimulate cellular repair and reduce inflammation. It's safe, painless, and easy to administer.

• Hyperbaric Oxygen Therapy (HBOT): Delivers 100% oxygen under pressure, enhancing oxygen availability in the brain and promoting recovery.

A Word on Psilocybin

Okay, let's wade into a somewhat controversial area: psilocybin. Now, I can't give advice on this one, because it's still illegal in many places. Back in 1970, the U.S. government decided it was unsafe and made it illegal, which really slowed down research. But even with the regulations, there is research out there, and there's also a lot of anecdotal evidence floating around.

So, what's the deal? Psilocybin, the active compound in magic mushrooms, is starting to look like it might have some real potential for helping with concussions and post-concussion syndrome (PCS). Here's what the science is hinting at:

• Anti-Inflammatory Effects: Psilocybin seems to chill out the inflammation in the brain by working through something called 5-HT2A receptors. Since inflammation is a big problem with PCS, this is definitely good news.

• Neurogenesis & Neuroplasticity: It looks like it helps the brain repair itself by stimulating brain-derived neurotrophic factor (BDNF) and something called TrkB receptor activity. These are important for neural repair, especially in areas that handle thinking and memory.

• Mood & Cognitive Symptom Management: Many people with PCS struggle with anxiety, depression, and trouble thinking clearly. Psilocybin might help with these issues.

Sources

1. https://www.nature.com/articles/s41598-021-02849-0 - mice and keto diet

2. https://pubmed.ncbi.nlm.nih.gov/29359959/ - keto diet and mTBI

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC9577611/ - exogenous ketones

4. https://www.nature.com/articles/s41598-017-17373-3 - canola oil & neuropathology

5. https://alzheimersprevention.org/americas-most-widely-consumed-oil-causes-genetic-changes-in-the-brain/ - soybean oil & genetic changes

6. https://pubmed.ncbi.nlm.nih.gov/16364299/ - curcumin & TBI

7. https://kjnt.org/DOIx.php?id=10.13004%2Fkjnt.2025.21.e6 - curcumin & TBI

8. https://pubmed.ncbi.nlm.nih.gov/36055110/ - curcumin & TBI

9. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7391 -  curcumin & TBI

10. https://pubmed.ncbi.nlm.nih.gov/16364299/ - curcumin & TBI

11. https://irjns.org/article-1-336-en.pdf - curcumin & TBI dosage

12. https://pmc.ncbi.nlm.nih.gov/articles/PMC2911034/ -  curcumin & TBI dosage

13. https://pmc.ncbi.nlm.nih.gov/articles/PMC3989181/ - NAC & TBI

14. https://pmc.ncbi.nlm.nih.gov/articles/PMC7780247/ - NAC & TBI & hypoxemia

15. https://pmc.ncbi.nlm.nih.gov/articles/PMC4870112/ - Vit. B

16. https://www.mdpi.com/2076-328X/13/5/388 - Vit. B

17. https://pmc.ncbi.nlm.nih.gov/articles/PMC6491933/ - B12 & nerve repair

18. https://pmc.ncbi.nlm.nih.gov/articles/PMC8678475/ Vit D & TBI

19. https://irjns.org/browse.php?a_id=291&slc_lang=en&sid=1&ftxt=1&html=1 Vit D neuroprotective

20. https://pubmed.ncbi.nlm.nih.gov/29213254/ Blue light & TBI

21. https://pmc.ncbi.nlm.nih.gov/articles/PMC6199671/ light therapy & TBI

22. http://www.brainhealtheducation.org/resources/brain-injury-protocol/ TBI & fish oil

23. https://pmc.ncbi.nlm.nih.gov/articles/PMC6542872/ treatment of SRC

24. https://pmc.ncbi.nlm.nih.gov/articles/PMC10684848/ TBI & neurosteroids 

25. https://pmc.ncbi.nlm.nih.gov/articles/PMC3355955/ neuroprotective action of pregnenolone & DHEA

26. https://neurvanahealth.com/blog/the-surprising-link-between-concussions-hormones-and-mood-swings/ concussion, mood swings & hormones

27. https://dergipark.org.tr/tr/download/article-file/3487627 pregnenolone & ROS

28. https://pubmed.ncbi.nlm.nih.gov/17669633/ DHEA & mTBI

29. https://www.nature.com/articles/s41598-019-54923-3 Neuroendocrine & SRC

30. https://pmc.ncbi.nlm.nih.gov/articles/PMC5379852/ LLLT for mTBI

31. https://pubs.rsna.org/doi/abs/10.1148/radiol.230999 LLLT & mTBI Double blind

32. https://pmc.ncbi.nlm.nih.gov/articles/PMC3837504/ HBOT & PCS

33. https://pmc.ncbi.nlm.nih.gov/articles/PMC11838531/ Psilocybin & mTBI

34. https://www.sciencealert.com/psilocybin-put-rat-brains-back-together-after-mild-head-trauma Psilocybin & rat mTBI

35. https://pubmed.ncbi.nlm.nih.gov/39132012/ psychedelic, athletes, & mTBI