Recognize that pain is a perceptual and belief-based phenomenon, not solely physical tissue damage, which allows for top-down mental mechanisms to control its interpretation and potentially alleviate it.
Engage in deliberate actions with focus and an end goal, and be willing to make errors, as errors signal the brain that plasticity needs to happen, and correct actions are then programmed in.
Ensure at least eight hours of immobile sleep or utilize non-sleep deep rest (NSDR) protocols daily to provide the foundational conditions for glymphatic clearance and overall tissue rehabilitation after injury and for general brain longevity.
Sleep on one side or with feet slightly elevated to increase the efficiency of the glymphatic system’s washout of debris from the brain, beneficial for TBI recovery and general brain longevity.
Perform 30-45 minutes of low-level (Zone Two) cardio, three times a week, to improve the rates of clearance of debris from the brain via the glymphatic system, beneficial for TBI recovery and general brain longevity.
If one side of the body or brain pathways are injured, restrict the use of the opposite, uninjured limb for 1-2 hours daily to force movement in the injured limb and accelerate central plasticity and recovery of function.
Apply heat (e.g., hot water bottle, hot bath) to an injury site rather than ice, as heat improves tissue viscosity, fluid clearance, and perfusion, facilitating the removal of debris and aiding wound healing, while cold can sludge tissues and potentially rebound with greater pain.
Take at least a 10-minute walk per day (or longer) after an injury, as movement itself can act as an analgesic and aid in recovery, provided it doesn’t exacerbate the injury.
Recognize that acute inflammation is essential for wound healing and tissue repair, as it calls cells to the injury site to clear debris and facilitate healing; chronic inflammation is problematic, but acute inflammation is beneficial.
When experiencing pain, focus on or look at an image of a romantic partner (especially in early, infatuated stages) or a beloved pet, as this obsessive love can significantly blunt the pain response, likely through dopamine release.
For phantom limb pain or to remap body perception, use a mirror box to visually ‘see’ the absent limb moving comfortably, which can provide immediate relief by remapping the brain’s representation of the body.
Understand that practices like Wim Hof breathing or cold showers/ice baths liberate adrenaline, which can blunt pain and counter infection by activating the spleen and releasing killer cells, but regulate the duration of this response.
As much as possible, avoid subsequent concussions or head injuries, as this is critical for recovery from TBI.
Use the Waking Up app for meditation programs, mindfulness trainings, Yoga Nidra, or NSDR protocols, even for short 10-minute sessions, to restore cognitive and physical energy and explore different brain states.
Dissolve one packet of Element in 16-32 ounces of water first thing in the morning and during physical exercise to ensure adequate hydration and electrolytes, which are vital for optimal brain and body function.
Take Athletic Greens once or twice a day to cover basic nutritional needs, address potential deficiencies, and support microbiome health with vitamins, minerals, and probiotics.
Exercise caution with turmeric for anti-inflammatory purposes due to potential lead contamination and its antagonistic effects on dihydrotestosterone, which can blunt affect and libido in men.
Be very cautious of stem cell or Platelet-Rich Plasma (PRP) treatments for injuries, as the claims of stem cell content in PRP are feeble, and the efficacy beyond placebo is unproven; stem cells also carry risks of uncontrolled growth (tumors).