April is Parkinson’s Awareness Month. Parkinson’s disease (PD) is a degenerative disease that affects nearly 1 million people in the U.S. By 2030, that number is expected to rise to 1.2 million. If you or a loved one is navigating life with Parkinson’s, you’re not alone.
Parkinson’s is a degenerative neurological disorder that affects movement, balance, and coordination. While symptoms vary from person to person, they often start gradually and worsen over time.
While there is no cure for PD yet, there is plenty of hope. Science shows that in addition to medication and doctor visits, activities with “ neuroprotective benefits” can help delay symptoms that decrease quality of life. Neuroprotective activities are anything that helps your brain work to prevent the death of brain cells. These activities can be anything from exercise to diet to social gatherings.
A diagnosis of PD can be life altering. However, small, daily habits and lifestyle changes can make a huge difference in managing life with Parkinson’s. Here are 10 simple, everyday habits that can help support brain health and delay symptoms.
- Make sleeping a priority. Sleep is healing. Quality sleep helps the brain clear out toxins, improve motor function, recover from illness or injury, and combat fatigue. Get plenty of quality rest at night and limit naps during the day.
- Stretch when you wake up. Start your day off on the right foot with gentle morning stretches to reduce stiffness, improve flexibility, and enhance balance. Daily stretching can help make daily movements easier.
- Stay hydrated. Medications for Parkinson’s can be dehydrating. Dehydration can lead to other complications such as low blood pressure, which is common in PD. Keep a water bottle nearby throughout the day, drink a glass of water at every meal, and set an alarm to drink water if that helps you remember. Do anything you need to do to make sure you stay on top of your water intake.
- Incorporate movement into your day. According to the Parkinson’s Outcomes Project, the largest clinical study of PD, increasing physical activity to at least 2.5 hours a week can slow the decline in quality of life. Physical exercise like walking, yoga, tai chi, running, and group exercise classes are great at getting your body moving. Even keeping up with your home—sweeping the floor, doing the dishes, washing and hanging clothes—can keep you up and moving.
- Eat a balanced diet. Eating lots of whole foods, like fruits, vegetables, beans and legumes, lean protein, and whole grains is great for your overall health and well-being. A heart-friendly diet is also brain friendly, and can help lower cholesterol, keep your blood sugar under control, manage weight, and ease the symptoms of many chronic illnesses including PD.
- Practice mindfulness and relaxation. Stress has huge impacts on health and well-being. Stress exerts cortisol, the hormone that prompts the “fight or flight” response when you feel threatened. Chronically high cortisol is linked to memory loss, decreases in mental ability, and brain shrinkage. Try relaxing activities like taking a bath, meditation, breathing exercises, or even taking a short walk outside to manage stress.
- Volunteer, tutor a child, or participate in cultural/experience exchange groups. Depression and anxiety are the top factors impacting overall health of people with PD, according to the Parkinson’s Outcomes Project. Meaningful activities that inspire or help others can help create a sense of purpose, which could help lower the risk of depression and anxiety.
- Do a hobby you enjoy. Doing something you love regularly can also help combat depression and anxiety by giving you something to look forward to. Getting friends involved or meeting new people who also love those hobbies can be a great way to increase social interaction.
- Learn something new. Challenging your brain can help boost neurons and delay the effects of cognitive decline. Studies show that every time we learn something, new neurons and connections are formed in our brains, strengthening our neural pathways. Learn a new instrument or a new language, or even read nonfiction books. If you want something simpler, even using your nondominant hand for tasks like brushing your teeth can make your brain work harder.
- Meet your friends for coffee or call a loved one. Loneliness, and its more extreme form, social isolation, can have negative impacts on both mental and physical health. In fact, family and neighbors can help you feel more fulfilled and less likely to feel lonely. Even if they’re surrounded by people, someone living with Parkinson’s can still feel alone. Joining a support group or checking out the Parkinson’s Foundation’s online support network online support network can help. The Foundation may even have a local chapter in your area.
While these tips are designed to complement your medical treatments, it’s important to remember that they are not a substitute for professional medical advice. Always consult your doctor or healthcare provider before making changes to your routine or exploring new management strategies. Your healthcare team is the best resource for personalized guidance on managing Parkinson’s symptoms and creating a plan that works for you.
