Parkinson’s disease brings challenges like loss of movement, speech, motor and non-motor changes. While there’s no cure for PD, proactively supporting your mind, body and daily routines will help you manage your symptoms and maintain your independence. Here are six tips for living with Parkinson’s disease.
Understanding Parkinson’s Disease
Parkinson’s disease is a progressive movement disorder caused by the degeneration of nerve cells, leading to a loss of chemical messengers, including dopamine. This decline disrupts motor function and other critical processes.
PD is the second-most common neurodegenerative disorder in the U.S., with about 500,000 people diagnosed. Experts predict that the number of people living with PD could double by 2040.
Living with Parkinson’s disease brings daily challenges, but practicing consistent self-care methods can improve your physical and emotional well-being.
1. Eat a Balanced Diet
Nutrition is one way to regulate the motor and non-motor symptoms of Parkinson’s disease. PD causes dopamine levels to decline, but the good news is that you can incorporate dopamine naturally through your diet. Dopamine-rich foods include nuts, berries, leafy vegetables like spinach and kale and omega-3 foods like fish. Committing to a healthy, well-balanced diet provides nutrients to help your body cope mentally and physically.
- Whole foods: Include fruits, vegetables, whole grains, legumes, nuts and lean protein.
- Stay hydrated: Water is essential for survival, supporting your body’s cells, tissues and organs. While fluid needs vary, eight glasses daily is a widely accepted guideline.
- Balance your protein intake: Most PD patients take levodopa medication. Protein and levodopa travel through the small intestine. Your body may have a harder time absorbing your medication if you eat a high-protein diet. Choose beef, pork, fish, chicken and tofu in moderation.
Apart from having a balanced diet, meal preparation is another form of self-care. Keep frequently used items within easy reach instead of on higher shelves to minimize strain. As you progress through the five stages of Parkinson’s, adapting your environment can help you accept change more readily.
2. Exercise Regularly
Exercise is one of the best things you can do for your physical and mental well-being. It improves mobility, reduces stiffness and enhances cognitive function. Try low-impact exercises like walking, cycling, swimming, weightlifting, tai chi and yoga. These exercises also help your motor skills.
Listen to your body. Take breaks when you feel tired and consult your doctor if any of these exercises feel strenuous. You should aim for about 30 minutes of physical activity on most days, depending on the exercise and your capabilities. Not all exercises require 30 minutes, and not all bodies need a strenuous workout. Be consistent. Forming a routine helps your body adjust to changes.
3. Find Hobbies
Brain-stimulating hobbies like arts and crafts, reading, puzzles, board games or learning new skills can boost dopamine production, enhancing your focus and mood.
Consider knitting, painting, model-building or gardening to reduce stress and retain more of your fine motor skills. Since tremors are a typical Parkinson’s symptom, these activities redirect your focus to creativity and achievement, reducing depression and giving you a sense of accomplishment.
Singing, dancing and journaling also relieve anxiety, encouraging mindfulness and emotional balance. These activities will strengthen your speech and memory, while social hobbies like joining a book club provide routine and motivation.
4. Modify Your Home for Safety
Fall prevention, stability and mobility are essential for people with Parkinson’s disease. Consider making these modifications to your environment before your symptoms progress further.
- Remove tripping hazards: Secure loose rugs, eliminate clutter and create clear pathways to prevent falls.
- Install handrails: Place sturdy handrails along hallways, staircases and other frequently used areas for added stability.
- Improve lighting: Use bright, adjustable lighting to enhance visibility in dimly lit areas.
- Install grab bars and nonslip flooring: You’ll need extra help with balance in places like your bathroom and kitchen.
- Accessible storage: Keep frequently used items within easy reach.
- Voice-activated systems: Smart home devices give you hands-free control of things like lights, locks and appliances.
- Emergency alerts: Wearable devices or home-based security systems let you quickly contact first responders when you need help.
- Adaptive tools: Reach-and-grab devices, easy-grip utensils and mobility aids can enhance your independence.
5. Join a Support Group
Support groups provide a safe, judgment-free space where you, your caregivers and loved ones can connect, share experiences and receive valuable guidance on managing Parkinson’s progression. These groups reduce isolation as you process your symptoms’ emotional impact.
In-person meetings are available for those with transportation, while online options ensure accessibility for all, regardless of mobility. Explore different groups to find one that aligns with your needs. If you’re unsure, consider attending with a friend and listening until you’re comfortable participating.
6. Find a Daily Routine
Receiving a Parkinson’s diagnosis is life-changing, but you can maintain control by creating structure and sticking with it.
- Move gently: Starting your day with gentle movements relaxes stiff muscles.
- Set regular mealtimes: Eating at predictable times helps your medication cycle and gives you more energy throughout the day.
- Exercise: Keep your mind and body active to maintain control.
- Participate in your hobby: Stimulate your brain with hobbies to improve your cognition and coordination.
- Socialize: Laughter is an excellent stress reducer.
- Get adequate sleep: An estimated two-thirds of PD patients struggle to sleep at night. Avoid taking long naps during the day to prepare for a good night’s rest.
Follow These Tips for Living With Parkinson’s Disease
Self-care is essential for people with Parkinson’s, managing your symptoms and nurturing your well-being. Follow these practical tips to build healthy routines and eating habits while empowering yourself to live fully. Be patient and remember that even small daily steps contribute to meaningful progress.
