Recovery Strategy
11 months in, I decided to note down my current Recovery Strategy. This recovery lark is time consuming.
Current challenges:
Daily mild to moderate headaches
Fatigue in spite of rest, sometimes overwhelming
Electric light sensitivity
Noise sensitivity especially metal, building noise, background music, sirens, people
Cognitive challenges of problem-solving, e.g. family logistics, not recognising diary clashes, still sometimes brain fog
Exercise:
Daily physio exercises
Daily walk 30 to 45 minutes
Daily stretches of neck back hips etc
2 to 3 times weekly Pilates session 20-30 mins
One to 2 times weekly hula hooping for two songs, dancing to cheesy pop 😀
Once weekly swim – fast 25 meter length followed by recovery with breathing for 20-30 mins
Once weekly (max) rowing intervals of 30 seconds for 10 minutes. Tend to only do this when feeling consistently good.
Soon starting once weekly weight training 60 mins
Nutrition:
50% + plant-based with lots of fruit and veg, daily oily fish, avocado, olive oil, leafy greens, nuts, seeds. Good quality meat, limited dairy. No processed foods, alcohol or sugar.
Supplements (Dr Titus Chiu plus other research):
Glutathione
Magnesium Threonate
Curcumin
Omega 3 fish oils
Vit B complex
Vit C
Vit D when no sun
Previously took CoQ10, Electrolytes, Ginko biloba as advised by Functional medicine practitioner.
Other:
Daily brain breaks, minimum 20 minutes after lunch, currently more frequent. Sometimes use Headspace app. Use eye mask and earplugs.
EMDR (pre Christmas) and CBT with Psychotherapist, now every 3 weeks ish.
Cranial Osteopathy every three weeks-ish
Back and neck massage and facial every 3 to 4 weeks
(Both of these were more regular earlier on in my concussion)
Regular Wordle and other brain games.
Part time study to become a Health Coach.
2 to 3 times weekly cold shower at end of hot shower
Occasional Infrared sauna followed by cold shower
Cap and sunglasses around bright electric light
Occasional earplugs in noisy public places, either ‘loop engage’ ones eg cafe or full silicone eg at a performance.
Audiobooks over paper books or screens