PREVENTION

Here you can learn how to lower the risk of long term brain damage. The page explains safer training habits, smart recovery, and ways to protect yourself during hard sessions. It keeps everything clear so you can use the info right away in your daily routine.

BRAIN RECOVERY AND PLACTICITY

The brain can heal, but it needs time, rest, and the right habits. When a fighter takes repeated hits, the brain cells stretch and lose their ability to communicate properly. This is why you feel slow, foggy, emotional, or tired after hard sparring. Even though the brain cannot fully undo all damage, it does have something called neuroplasticity. This means the brain can build new connections, repair some pathways, and find new ways to function if you give it the chance.

3 MAIN WAYS

REST

Recovery starts with rest. Training through headaches, dizziness, or confusion prevents the brain from repairing itself and increases long-term damage. Sleep is one of the most important tools for brain recovery, as it helps clear waste proteins and supports healing. Fighters who prioritize rest and quality sleep protect their brain just as much as they protect their body.

SAFER SPARRINGS

Safer sparring means reducing hard sessions and limiting unnecessary head contact. Constant hard sparring causes repeated brain trauma that builds up over time. By focusing more on technical, controlled rounds, fighters can still improve while protecting their brain and lowering the risk of long-term damage.

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NUTRITION

Nutrition also helps the brain recover. Omega three fats support cell repair. Antioxidants from fruits and vegetables reduce inflammation. Staying hydrated keeps the brain working at full capacity. Skipping meals or relying on junk food slows recovery and makes symptoms feel heavier.

HERE IS THE LIST OF NUTRITION VITAMINS AND SUPPLEMENTS FOR YOUR BRAIN HEALTH:

IMPORTANT! BEFORE TAKING ANY VITAMINS AND SUPPLEMENTS CONSULT WITH YOUR DOCTOR! DO NOT CONSUME ANYTHING THAT CAN CAUSE AN ALLERGY!

NUTRITION FOR BRAIN RECOVERY

Omega three foods like salmon, walnuts, chia seeds

- Help reduce inflammation in the brain and support cell repair. Safe for most people.

Leafy greens like spinach and kale

- Give antioxidants that protect brain cells from stress. Safe for most people.

Berries

- Support memory and reduce inflammation. Safe for most people.

Eggs

- Give choline, which helps with focus and memory. Safe for most people unless allergic.

Avocado

- Provides healthy fats that support brain function. Safe for most people.

Pumpkin seeds

- Give zinc and magnesium for mood and nerve function. Safe for most people.

Dark chocolate

- Supports blood flow to the brain. Safe in small amounts.

Green tea

- Helps with focus and calmness. Contains caffeine.

VITAMINS FOR BRAIN HEALTH - TALK TO A DOCTOR BEFORE TAKING

Vitamin D

- Supports mood and overall brain function. TALK TO A DOCTOR BEFORE TAKING if you have health conditions or take medication.

Vitamin B12

- Helps with energy and nerve health. TALK TO A DOCTOR if you have stomach issues or follow a strict vegan diet.

Vitamin B6

- Supports brain chemicals that control mood. TALK TO A DOCTOR BEFORE TAKING

Vitamin B9 (folate)

- Important for brain development and repair. Safe in food form. TALK TO A DOCTOR BEFORE TAKING

Vitamin C

- Helps protect the brain from stress. Safe for most people. TALK TO A DOCTOR BEFORE TAKING

Vitamin E

- Protects brain cells. TALK TO A DOCTOR BEFORE TAKING if you take blood thinners.

Magnesium

- Helps with sleep, mood, and relaxation. Safe for most people. TALK TO A DOCTOR BEFORE TAKING

SUPPLEMENTS FOR RECOVERY - TALK TO A DOCTOR BEFORE TAKING

(RECOMMENDED TO TAKE FOR COMBAT SPORTS ATHLETES)

Supplement

Main Benefit

Typical Dose

Omega-3 (EPA + DHA)

Creatine Monohydrate

Curcumin

Brain cell membrane support & inflammation reduction

Supports brain energy metabolism & recovery

Anti-inflammatory/antioxidant support

1–3 g/day

3–5 g/day

500–1,500 mg/day

The brain also recovers through reduced exposure to hits. Hard sparring is one of the biggest causes of long term damage. Many modern fighters have lowered the amount of head contact during training. Drilling technique, using lighter contact, and limiting rounds help protect the brain while still developing skill.

Mental rest is just as important as physical rest. If you feel constant stress, anxiety, or emotional pressure, your brain stays in a high alert state and cannot rebuild damaged pathways. Fighters should take breaks, talk to people they trust, and manage stress in healthy ways. Ignoring emotions only adds strain to an already stressed brain.