Parkinson's Disease (PD) is a progressive neurological disorder that impacts the nervous system and the areas of the body it controls. As a degenerative condition, its effects on the brain worsen over time. Its symptoms usually develop slowly, often beginning with a subtle tremor in one hand. We spoke to our expert Dr Aditya Gupta, Director Neurosurgery and Cyberknife, Artemis Hospital, Gurugram, who listed lifestyle tips that you can follow to avoid this health condition.
What Is Parkinson's Disease?
According to the National Institute of Neurological Disorders and Stroke (NINDS), PD is a progressive neurological disorder affecting movement. As neurons in certain brain regions weaken, sustain damage, or die, people may experience movement difficulties, tremors, limb or trunk stiffness, and balance issues.
"As these symptoms advance, walking, talking, and performing simple tasks can become challenging. However, it's important to note that not everyone with these symptoms has PD, as they can also occur in other conditions," said Dr Gupta.
Parkinson's disease is the second most prevalent neurodegenerative disorder in the United States, impacting over 500,000 individuals, as stated in NINDS.
Also Read: Why Are Parkinson’s Disease Cases Growing Among Youngsters?
Lifestyle Changes to Reduce Risk Of Parkinson's Disease
While you can’t change certain risk factors like age and genetics, several lifestyle changes may help reduce your risk of developing PD. Here are some tips shared by Dr Gupta that you can follow:
Regular Physical Exercise
Exercise is one of the most effective ways to reduce the risk of Parkinson’s disease. According to the Journal of the American Medical Association (JAMA), Clinical trial findings have demonstrated that engaging in moderate to vigorous physical activity is linked to a reduced risk of developing Parkinson's disease. Regular physical activity helps maintain muscle strength, flexibility, and balance, which is essential for overall neurological health.
Recommendations
- Strive for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week.
- Make sure to include strength training exercises in your regimen twice a week.
- Improve your balance and flexibility with activities, such as yoga and tai chi.
Healthy Diet
According to Johns Hopkins Medicine, maintaining a balanced diet enhances overall well-being and strengthens your ability to manage disease symptoms.
"A diet rich in antioxidants, vitamins, and minerals can help protect the brain from oxidative stress and inflammation, both of which are linked to the development of Parkinson’s disease", added Dr Gupta.
Recommendations
- Eat a variety of fruits and vegetables that are high in antioxidants.
- Incorporate omega-3 fatty acids into your diet from sources, such as fish, flaxseeds, and walnuts.
- You should add whole grains, healthy fats, and lean proteins to your daily diet.
- Restrict your consumption of sugar, processed foods, and saturated fats.
Stay Mentally Active
Dr Gupta said, "Keeping your brain engaged is essential for maintaining cognitive health. Mental stimulation helps build cognitive reserve, which can delay the onset of neurological symptoms and slow the progression of neurodegenerative diseases."
Recommendations
- Participate in activities stimulating your mind, such as puzzles, reading, or acquiring a new skill.
- Maintain social connections by interacting with friends, family, and community groups.
- Incorporate mindfulness and stress-reduction practices, like meditation or deep-breathing exercises, into your routine.
Avoid Toxins
According to the International Journal of Environmental Research and Public Health, people should exercise caution when handling potentially toxic chemicals like herbicides, pesticides, and solvents. Reducing your exposure to these toxins can help lower your risk.
Recommendations
- Use natural or organic products whenever possible.
- Ensure proper ventilation when using household chemicals.
- Avoid living near industrial areas or regions with heavy pollution.
Adequate Sleep
"Sleep is vital for brain health. Chronic sleep deprivation can impair brain function and has been associated with an increased risk of neurodegenerative diseases, including Parkinson’s," said Dr Gupta.
Recommendations
- Make sure you get 7-8 hours of quality sleep each night.
- Maintain a regular sleep schedule.
- Reduce the noise and light in your bedroom to promote a restful sleep environment.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]