When healing from TBI What is recommended to optimize neuroplastic?

When healing from a Traumatic Brain Injury (TBI), Andrew Huberman recommends several strategies to optimize neuroplasticity:

1. Low-level cardio: Engaging in 'zone two cardio,' which is moderate-intensity exercise like fast walking, jogging, or cycling, for 30 to 45 minutes, three times a week, may help to clear debris from the brain and support the glymphatic system 1.

2. Addressing trauma and play: Stress and trauma can inhibit play behavior and subsequently neuroplasticity. Trauma therapies and re-engaging in play as adults can reactivate these neural circuits, thereby reopening pathways for neuroplasticity 2.

3. Improving sleep and nutrition: Mark D'Esposito, as cited in the episode, highlights that disrupted sleep is common after brain injury and can hinder recovery. Optimizing sleep and nutrition, along with gradually increasing physical and cognitive activities, is recommended to promote recovery 3.

   Low-Level Cardio

   Andrew Huberman

   Andrew discusses the benefits of low-level cardio exercise for brain health and its potential to improve the rates of clearance of debris after injury. He emphasizes the importance of exercising safely and following physician's advice, but suggests that 30 to 45 minutes of low-level cardio three times a week could be beneficial for brain longevity and keeping the brain healthy.

   

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4. Brain training tools: Utilizing evidence-based brain training tools like Brain HQ can aid cognitive function post-concussion. They help by targeting specific mechanisms impaired by the concussion 3.

5. Sensory motor work: Restricting the activity of the healthy limb while working on the sensory motor functions of the injured limb for one or two hours a day can accelerate central plasticity and recovery of function 4.

These recommendations should always be followed within the guidelines and advice provided by a healthcare provider to ensure safety and appropriateness based on the individual's specific condition and recovery stage.