Parkinson's Powerhouse: Exercise & Nutrition for Better Living

Unleash Your Inner Powerhouse: Exercise & Nutrition for Better Living with Parkinson's (Free & One-Time Episode)

Feeling slowed down by Parkinson's? This episode of Live Parkinson's - Live an Exceptional Life is your key to unlocking a powerful duo for a better quality of life: Exercise and Nutrition!

We delve into the science behind how movement and mindful eating can become your secret weapons against Parkinson's symptoms. Discover:

• The Parkinson's Powerhouse: Why exercise and nutrition are a game-changer for managing Parkinson's.
• Exercise for Enhanced Living: Learn how specific exercises can improve balance, coordination, and mobility.
• Fueling Your Body: Explore a Parkinson's-friendly diet for optimal energy and symptom control.
• The Synergy Effect: Uncover how exercise and nutrition work together to supercharge your well-being.
• Actionable Steps: Get practical tips to start incorporating this power couple into your daily routine.

This information-packed, one-off episode is perfect for anyone living with Parkinson's who wants to take control of their health and live a more fulfilling life.

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Visit Liveparkinsons.com and sign-up to get FREE Resources including the FREE Monthly Report and other resources to help you on your Parkinson's journey.

Get my book - Spectacular Life - 4 Essential Strategies for Living with Parkinson's

References:

5 Parkinson's Best Exercises to Improve Strength & Balance - liveparkinsons.com

Parkinson’s and Balance Training – 10 Proven Exercises for Better Balance, liveparkinsons.com

5 Simple Exercises to Train Your Balance & Live Well with Parkinson's, Davisphinney.org

How Important is Exercise for People Living with Parkinson's, Davisphinney.org.

Disclaimer: This podcast is for educational purposes only is not intended to treat or diagnose Parkinson's Disease. Please ensure that you are following the treatment plan developed by your doctor. Please ensure before starting anything new you get approval from your doctor. The information being provided is based on my own personal experiences and does not guarantee that it will benefit everyone.

Please visit me at Liveparkinsons.com

Get my book - Spectacular Life - 4 Essential Strategies for Living with Parkinson's - My Journey to Happiness

Sign up for the Free Monthly Newsletter at liveparkinsons.com

York JCC Momentum - York JCC

Transcript

Speaker 1: 0:11

Hello and welcome to Live Parkinson's Live an Exceptional Life. I'm your host, chris Kustenbotter, and I've been living an exceptional life with Parkinson's for the past 14 years. The mission of this podcast is to help as many people living with Parkinson's as possible lead a great quality of life. Today's topic is Parkinson's Powerhouse Exercise and Nutrition for Better Living. Living with Parkinson's can be tough. I've been living with Parkinson's for 14 years and can tell you it definitely provides daily challenges to overcome. But what if you could take back control and feel stronger and more energized? Sounds great, doesn't it? Well, in this episode, we're going to talk about how simple changes to your exercise and eating habits can make a world of difference. Wow, chris, that all sounds great, but can I really use exercise and nutrition to help you move and feel better? Yes, I'm speaking from both personal experience as well as sharing the science behind why this combination, exercise and nutrition, can help you live a better quality of life. Now, I do want to preface that both of these are important in conjunction with medication regimens provided by your healthcare professional, and I want to emphasize, it is essential that you consult your healthcare professional prior to making any changes to your diet or exercise program to ensure they meet your specific healthcare needs.

Speaker 1: 1:28

Let's look at a roadmap for today's episode so we know where we're going. First, we'll briefly explain the power couple, exercise and nutrition, and how they can have a huge impact on your quality of life. Next, we'll look at each member of the power couple separately. Starting with exercise, we'll explore what it does and how it can improve our Parkinson's symptoms. Then we'll give you some practical tips for starting an exercise program and how you can select exercises based on your fitness level. Then we'll discuss overcoming common challenges with exercise. Then we'll transition to exercise's companion nutrition. We explore how we can use food as fuel and share the Parkinson's-friendly plate and provide a suggested meal plan. Then we'll bring our power couple back together and discuss how the two work together to improve our quality of life. Then wrap it up with action steps to help you get started. Sound like a plan. Then wrap it up with action steps to help you get started. Sound like a plan. Okay, let's get going.

Speaker 1: 2:28

So what do we call exercise and nutrition the power couple for people living with Parkinson's? Well, that's a good question. Have you ever heard the saying that something is good by itself, but when you combine it with something else, it can be even better. Well, each component, working in synergy to share its individual benefits, can make combined benefits that are better. And that's what exercise, with its powerful benefits for Parkinson's and good nutrition and its impactful benefits, combined to provide enhanced benefits.

Speaker 1: 2:58

Exercise or nutrition don't necessarily do by themselves, really. So what are the enhanced benefits the power cup will provide? Well, a healthy diet provides the fuel your body needs to perform exercises effectively. Conversely, exercise can improve your appetite and nutrient absorption, making it easier to maintain a balanced diet. Combined, a healthy diet and regular exercise can have a more significant impact on managing Parkinson's symptoms and improving well-being compared to either one alone. They can help people with Parkinson's feel stronger, more engaged and more independent in the daily activities. So, overall, the power couple approach helps people with Parkinson's take a proactive role in managing their condition and improving their quality of life. Now, the beauty of the power couple is that both exercise and nutrition are usually safe and well-tolerated by most people With Parkinson's, when exercise is done properly and an exercise and a nutrition plan is developed after consulting with your doctor.

Speaker 1: 4:05

And a nutrition plan is developed after consulting with your doctor, who can help you design a personalized plan based on your specific needs, abilities and medication regimen when taken into account. So let's separate the power couple for a little while and learn more about each individual member of the power couple and what they bring to the table. So if you've ever watched some of these dating games on TV where they send one person back and they ask one person questions and then they bring them back together, so let's start with the first half of the power couple exercise and find out what exercise's role is in helping us live a great quality of life with Parkinson's. According to scientists, researchers, doctors and people living with Parkinson's, exercise can provide some powerful benefits. So let's go straight to the source and ask exercise, what do you do for people living with Parkinson's? Well, I'm glad you asked, chris. Just as a quick overview, I've shown important benefits in better balance, coordination, mobility and get this even mood. Now can you be a little more specific and cite some proof that you, mr Exercise, can provide these benefits to people living with Parkinson's? Sure, let's look at each benefit in a little more detail and let's start with balanced improvement.

Speaker 1: 5:25

Did you know that regular physical activity can improve balance and stability, reducing the risk of falls? In an article on liveparkinsonscom, parkinson's and balance training 10 proven exercises for better balance. They state that targeted balance exercises strengthen muscles and enhance postural control, which are important for good balance and preventing falls. And then the Davis Phinney Foundation has an article that it's called Five Simple Exercises to Train your Balance and Live Well with Parkinson's, and that article states that activities like yoga. And that article states that activities like yoga, tai chi, pilates and dance are ideal for building balance control.

Speaker 1: 6:22

Now, moving on in terms of coordination enhancement, exercise has been shown to help improve gait, tremor control and overall coordination. An article from Parkinson's Canada the importance of exercising your brain and body. The state that aerobic exercise and walking specifically contribute to better coordination. Mobility and gait are another area. Exercise can improve your quality of life. Engaging in exercise can make it easier to get in and out of chairs, cars or even out of bed. Now, in their article how Important is Exercise to People Living with Parkinson's, by the Davis Finney Foundation, they state that regular physical activity improves mobility and gait, allowing for smoother movement. The article further goes on to note that exercise can reduce motor symptoms such as rigidity and postural instability. And then, finally, exercise has been shown to have an effect on mood and well-being. Exercise positively impacts mood by helping to reduce the symptoms of anxiety and depression, which are very common in people living with Parkinson's.

Speaker 1: 7:23

Exercise stimulates the release of endorphins, which are the natural mood enhancers you might have heard of like the runner's high or I feel really good after exercise. Well, that's because of the release of these endorphins, which are your natural mood enhancers. So engaging in physical activity improves your overall well-being and your quality of life, because it helps give you a sense of accomplishment and purpose. And then exercise can also provide some social interaction. You know, if you attend group exercise classes or activities that promote exercise, maybe you walk in a walking group or you walk with friends. All those things help to promote social interaction. I do a momentum class for people with Parkinson's and other neurological disorders and a couple other group exercise classes like a spin class and a soul fusion class, and all those give me the opportunity to improve my social interaction with people.

Speaker 1: 8:21

Now, social engagement contributes to better emotional health and exercise can help us reduce our stress. Better emotional health and exercise can help us reduce our stress. A lot of times you feel stressed and you go out and go for a nice long walk and you notice that you don't seem as stressed. That's because you're releasing those endorphins, and then, plus, it gives you time to think through some of the issues that you might be stressed about. And then exercise helps to manage stress by reducing cortisol levels and provides an outlet for emotional tension.

Speaker 1: 8:48

So let's talk a little bit now about on how exercise potentially impacts your dopamine production and your brain health. Now, those of us living with Parkinson's are familiar with dopamine and the need for us to replace the dopamine that we're not producing. So let's talk about the exact way exercise impacts dopamine production in Parkinson's. Now, it's still being explored by researchers, so there's no definitive answer yet. However, there is evidence that suggests a positive connection.

Speaker 1: 9:18

So what is dopamine and what is its role in Parkinson's? Well, dopamine is a neurotransmitter that plays a crucial role in movement, motivation and rewards processing. So you know, a lot of times people, if they hear a ding on their cell phone, they immediately look and, oh, I've got a text message or an email. That's a lot of times they're getting a shot of dopamine and that's, you know, it's a reward. Oh, look, someone's contacting me.

Speaker 1: 9:45

Now, in Parkinson's, dopamine-producing cells in the brain degenerate, leading to tremors, stiffness and difficulty with movement. So how does exercise play a role with dopamine? Well, exercise is known to trigger the release of dopamine in other neurotransmitters, like endorphins, in healthy individuals. While the mechanism isn't totally understood, studies suggest exercise may and that's the key word, may increase the availability of dopamine receptors in the brain, allowing existing dopamine to work more effectively. Now, the increased dopamine activity by exercising may contribute to improve brain health. In people with Parkinson's, this can lead to better motor function, coordination and potentially even cognitive benefits. Now I do want to stress that exercise isn't a cure for Parkinson's, but it can be a powerful tool for managing your symptoms and improving your quality of life. Now, the exact mechanisms by which exercise impacts dopamine and Parkinson's requires further research.

Speaker 1: 10:54

Please consult your doctor before starting any new exercise program. Now let's take a look at getting started with an exercise routine. One of the first things to consider when discussing exercise options with your doctor is your fitness level and your capabilities, depending on your current medical condition. So, for instance, I'm almost 61 years old and I've been living with Parkinson's for 14 years, while I feel fairly fit and I exercise every day, but I'm not going to take up running First of all. My doctor would probably tell me that I would potentially fall and hurt myself. And secondly, I really don't enjoy running. To me, when I see an advertisement for a three or five mile quote fun run, I think to myself those words really don't go together run and fun. At least, I personally don't think so. Now that leads me to my next point about exercise.

Speaker 1: 11:53

Choose something you enjoy so that you stick with it. In order to reap the benefits of exercise, you need to do it on a consistent basis. So if you like to walk, then include walking, but also try to include as many different activities as possible that you enjoy so that you work different muscle groups and you work on different things that are going to help your Parkinson's symptoms, like strength training, balance and flexibility and other types of exercise. So you may like to walk, maybe take up dancing as a way to help you with your balance, or tai chi to help with balance. You may do some light strength training to increase your strength and help to improve your flexibility and build your core muscles. So pick things that you like to do, but also try to pick a variety of things as well that are going to benefit you across the long run, also try to pick a variety of things as well that are going to benefit you across the long run.

Speaker 1: 12:50

Now, when you select exercises that add variety into your exercise program. One of the things it does it helps prevent boredom. And number two, choosing a number of activities can provide different benefits, as I just mentioned, and so try to incorporate as many things as you can and then mix those up during the week. So maybe Monday, wednesday, friday, you go for a walk with a friend, and then maybe Tuesday, thursday, you do some weight and strength training, and then maybe on Saturday you do a dance class or throw in a water fitness class as well. So there's a lot of different things out there. Throw in some water fitness class as well. So there's a lot of different things out there. And one of the other benefits is some of the exercises that you do also are going to help to build your cardiovascular conditioning, so that's going to strengthen your heart and your lungs. So what are some of the fun choices of exercise available to you? Well, that's a good question.

Speaker 1: 13:46

Walking, that's a great form of exercise that anyone can do, and you can do it by yourself, you can do it with a friend or you can even join a walking group. That's one of the benefits of walking. You don't need a lot of fancy equipment to walk. All you need is a pair of sneakers, and maybe some shorts or sweatpants and a light jacket, and you lace those up. You either go by yourself and listen to music or a podcast, or you go with a friend or join a walking group. But walking is going to help your aerobic fitness. It's going to help with your balance, especially if you're walking on uneven terrain. So lace up the sneakers and get moving Now.

Speaker 1: 14:24

Strength training is something that's going to help you with your balance and by strengthening your muscles, especially your core muscles, they're really going to help provide a good center of gravity and help you prevent falls. Now, a lot of times when I say strength training, a lot of times people picture the people in the gym that are lifting these heavy weights and grunting and slamming the weights on the floor. But you know, don't be intimidated with strength training. You don't have to be lifting heavy weights to increase your strength. Me personally, now I use lighter weights but I do a lot more repetitions. So you know, don't let the bodybuilders intimidate you. Your doctor and a certified fitness trainer can help you design a strength training program that's appropriate for your particular needs. But you know, light weights and more repetitions and a variety of different strength exercises is going to really help you in the long run with some of your Parkinson's symptoms. Now some other activities to consider are swimming or an aquatics class, yoga or tai chi they're great for flexibility and balance, dancing and even boxing.

Speaker 1: 15:34

There's a lot of Parkinson's Rock Steady Boxing courses out there that are available at some gyms. They're a great way, not only for social interaction, but they're a great way to build your strength, balance and cardiovascular fitness levels. Now I wrote an article on libparkinsonscom called Move your Body, fight Parkinson's Five Best Parkinson's Exercises to Improve Strength and Balance. So if you get a chance, go to libparkinsonscom and check out the article. Now my point is don't be afraid to experiment and try new things. For example, I mentioned earlier that I participate in a Parkinson's class called Momentum. Now several of my friends in the class have really come a long way and they've tried new types of exercise and they really enjoy them. My friend, andy, takes boxing lessons and said it really helps him with his balance, confidence and strength. Donna takes a class called Soul Fusion, which is a mix of yoga, strength and Pilates. Another friend, steve, does pickleball, so he gets together with his brothers and plays pickleball several times a week. And Shelly, she takes a lot of water fitness classes. So the sky's the limit.

Speaker 1: 16:48

Now, if you do exercises on a consistent basis, you'll be surprised about how good that really makes you feel, and I'm speaking from personal experience on that. So please make sure again to review your exercise program with your doctor before you start anything new. Now one of the common questions that get asked is how do I overcome some of the challenges like medication timing, off periods and pain management if I'm just starting to exercise? You know that's a great question. So let's look at some of the strategies to keep you consistent with exercise because, remember I said, consistency is key to reaping the benefits of exercise. So let's start with medication timing. You want to try to plan your exercise around medication peaks. The benefit of exercise are often maximized when your medication is working optimally. So try to schedule your exercise sessions around when your medication is at its peak effectiveness and then discuss exercise goals and plans with your doctor. They may be able to help adjust your medication schedule slightly to better align your medication to your planned exercise times.

Speaker 1: 17:58

Now, in terms of off days or off times or off periods of course, they're everyone's favorite that live with Parkinson's First thing you want to do is listen to your body. Now, as we all know, parkinson's symptoms can fluctuate throughout the day. Off days or off times are when the medications aren't working as well as they should be, or they're wearing off, which can cause tremors, stiffness or slowness. So, when you're having off periods, focus on low impact activities. So do things like gentle, stretching or walking at a slower pace. Don't force yourself through a strenuous workout on an off day. If you can, you know, try something that requires less physical exertion. Maybe try a tai chi class or a water fitness class that involves a lot of stretching, maybe a tone and fit water class. And then, finally, in terms of pain management, to help alleviate some of the pain, always do a warm up and a cool down. Now they're essential.

Speaker 1: 19:00

I played a lot of sports in my life and we always at the beginning of practice, we always warmed up, and at the end of practice, we always cooled down. At the beginning of practice, we always warmed up, and at the end of practice, we always cooled down, and both a proper warm-up and a cool-down of stretching afterwards is going to help you prepare your muscles and joints for activity, and it's also going to help reduce stiffness after you're done exercising. So pick low-impact exercises that are less likely to cause pain, such as swimming or cycling and walking, especially if you do it on soft surfaces. Now remember, pain's a signal from your body. If you're experiencing sharp pain during exercise, stop exercising and talk to your doctor. Just remember, when you're starting any new exercise program, always start out slow and then gradually increase the intensity and duration. All right, let's switch gears now, because we've certainly learned a lot about exercise.

Speaker 1: 19:55

Now let's turn our attention to the other side of the Parkinson's power couple, which is nutrition, and let's start the nutrition talk by talking about food as fuel. Now, did you know that proper nutrition plays a crucial role in managing Parkinson's disease symptoms and has a great impact on your overall health? Here are some of the key ways nutrition can benefit your Parkinson's journey. Number one it can help you slow down your PD progression. Now, according to an article Diet and Nutrition by the Parkinson's Foundation, they say studies show that making targeted nutrition the mainstay of your meals may slow Parkinson's disease advancement. They say eating a whole food, plant-based diet has many benefits. The article says a diet that includes a variety of whole grains, fruits and vegetables, protein-rich foods can improve your overall health. They also say to include nuts, olive oil, fish and eggs to provide beneficial fats in your diet as well.

Speaker 1: 21:03

Another thing that nutrition can do to help you with your Parkinson's journey is provide sustained energy levels. A balanced diet provides essential nutrients for sustained energy. So whole grains, lean proteins and fruit help you maintain energy levels throughout the day. And then in terms of gut health, a diet rich in fiber supports gut health, and one of the ways you can to include more fiber in your diet is to include whole grains, fruits and vegetables to promote regular bowel movements and prevent constipation. So a lot of your cruciferous vegetables, like broccoli and cauliflower and brussel sprouts have a lot of fiber in them, as well, as do whole grains like broccoli and cauliflower and Brussels sprouts have a lot of fiber in them as well as do whole grains. So try to eat as much fiber as your stomach can tolerate, and that's going to help in the long run.

Speaker 1: 22:00

Prevent constipation. And then medication absorption. Believe it or not, timing matters. Some PD medications are going to work best on an empty stomach and others may need to be taken with food. So you want to discuss options with your doctor to optimize both the absorption and the effectiveness of your medications. Now remember, small dietary changes can add up to significant benefits. Remember, small dietary changes can add up to significant benefits. So if you can consult a registered dietitian for personalized guidance or ask your doctor, they'll give you some good information and help you design a well-balanced nutrition plan and offer some suggestions on what types of foods to include in your diet and what foods to tend to shy away from. So let's talk about a Parkinson's friendly plate and give you some practical advice to help you design some meals that can provide some maximum benefits in helping you with your Parkinson's symptoms.

Speaker 1: 22:57

So if you close your eyes for a minute and imagine your plate being divided into sections, so half of the plate we're going to want to fill with a colorful variety of fruits and vegetables. Try to go with yellows, orange, red, purple, green. These provide essential vitamins, minerals and fiber, as well as antioxidants, which are all crucial for your overall health and they're potentially helping to manage your Parkinson's symptoms. Okay, so now we have half our plate filled with fruits and vegetables. We're going to take another quarter of the plate and we're going to want to dedicate that to whole grains, so we can choose things like brown rice, quinoa, whole wheat pasta and whole wheat bread. There's some examples of whole grains that you're going to want to put on this quarter of the plate. And then whole grains are going to help provide sustained energy and fiber for gut health, as well as B vitamins, which are important for brain function. So that's one of the benefits of eating whole grains is most of them are fortified with B vitamins. And then, finally, the last quarter of your plate you're going to want to fill with lean proteins, like grilled chicken or fish, skinless white meat, turkey beans, lentils or tofu. Now, personally, I'm not a fan of tofu, but that's an idiosyncrasy that I have. Protein is essential for muscle repair and maintenance, which is important for our bodies to deal with our Parkinson's symptoms. Okay, so now that we've made our Parkinson's-friendly plate, so remember, it's half of its fruits and vegetables, a quarter of its whole grains and then the other quarter is lean proteins. So, now that we've designed the plate and we're going to need something to wash it down and to help us stay hydrated.

Speaker 1: 24:49

Now, one of the things I wanted to point out that hydration is really key and I can't state that enough. Staying well hydrated is crucial for everyone, but especially for people with Parkinson's. Dehydration can worsen constipation, but it can also make fatigue, which is a common symptom, as well as constipation, but it can make those even worse, and if you experience fatigue, that's one of the last things you want to do is make it worse. So one of the ways you can make sure that you stay well hydrated is you can aim for eight glasses of water a day and then try to include hydrating fruits and vegetables. So, for instance, watermelon has a lot of water in it, as well as cucumber and celery. So if you can add that into your diet and then add some herbal teas or unsweetened beverages throughout the day to mix it up so that you just don't feel like, oh, I'm bored with water, that's another great way to get hydrated.

Speaker 1: 25:42

But the one key thing that I did want to point out is the potential of certain foods to interact with your Parkinson's medications and they can have an impact on the absorption of your medications. So, for instance, calcium-rich foods like milk and yogurt and cheese. Try to limit those within two hours of taking if you take levodopa, because they can interfere with the absorption. So not saying don't eat those, but try to focus on those other times of the day when they're not necessarily taken near when you're taking your levodopa. And then high-fiber foods in large amounts can also slightly delay the absorption of levodopa. So you want to try to aim for a moderate intake of fiber throughout the day instead of just trying to eat it all at one time. And then protein, as I mentioned, is important for muscle building and repair and it's an important part of our diet. Excess protein consumption can slightly delay levodopa absorption as well. So try to space out protein intake throughout the day and try to avoid real high protein meals right before taking your medication, so you don't want to necessarily sit down and have a glass of milk and grilled chicken and some cheese because that's going to, you know, help slow down the absorption of your levodopa.

Speaker 1: 27:03

Now some additional things to consider about your nutrition program. One of the things that they always suggest is to read food labels, and some of the things you want to look for are added sugars, sodium and unhealthy fats. And unhealthy fats would include trans fats and saturated fats and then try to choose lower sodium and lower fat options when possible and one of the other things that you hear quite often, and your doctor might say this as well but limit processed foods, because they're really high in unhealthy fats and typically they're loaded with sodium and added sugars, so they really don't provide much in terms of a benefit of in terms of healthy nutrition. Now try to focus on on fresh, whole foods when possible, and then some people might want to consider small, frequent meals throughout the day instead of just sitting down and eating three large meals, because it can help. It can help aid in their digestion and help manage their blood sugar levels a little bit. Now, some diets to consider for review with your healthcare professional to see if they meet your specific health needs include the Mediterranean diet, and I've done a couple podcasts that included the Mediterranean diet. Another one is the MIND diet, and MIND stands for Mediterranean Dash Intervention for Neurodegenerative Delay Diet, and DASH diet is another one to consider. But again, you want to make sure that you review those with your doctor and they'll help you decide on which one is most appropriate for you All. Right now, we've looked at each side of the Parkinson's power couple exercise and nutrition. Now let's get ready to bring them back together. But before we do, I wanted to share an offer with you from audiblecom.

Speaker 1: 28:52

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Speaker 1: 29:33

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Speaker 1: 30:44

Exercise and nutrition are like a powerful duo, working together to enhance your quality of life. Now they complement each other in several ways. One is they boost your energy levels. A balanced diet rich in whole foods is going to provide your body with essential nutrients it needs for energy production. And then the complex carbohydrates that you might get from some of the multigrain breads and the 12-grain breads and some of the seeded breads. Those offer sustained energy throughout your workout, while fruits and vegetables contribute essential vitamins and minerals for optimal cellular function. Now remember, regular physical activity improves insulin sensitivity and helps your body utilize glucose or blood sugar more effectively, leading to increased energy levels throughout the day.

Speaker 1: 31:36

Another benefit when you put exercise and nutrition together is enhanced muscle function and recovery. Now, protein is a crucial for both building and repairing muscle tissue, and consuming protein sources like chicken, fish, beans and lentils both before and after exercise provides the building blocks needed for muscle repair and recovery. So a lot of times you hear trainers saying well, I eat some protein or I do a little protein shake before and after my workout, and one of the reasons they do that is for muscle repair and recovery. And then strength exercises build muscle mass and strength, which can improve your balance, your coordination and your overall function in your daily activities. So exercise stimulates muscle protein stimulus, further promoting muscle repair.

Speaker 1: 32:28

Another thing that the two do together is they can improve your mood and cognitive function. Now, certain foods are rich in antioxidants and B vitamins. Now here's a little quiz for you Do you remember which types of foods had the B vitamins and both the antioxidants and B vitamins which have been linked to improve mood and cognitive function? Fruits, vegetables and whole grains If you remember we talked about some of the whole grains having are excellent sources of B vitamins which can help with brain health are excellent sources of these nutrients. And then physical activity stimulates the release of endorphins. And if we think back when we talked about endorphins, there are mood-lifting neurotransmitters and they're going to help reduce symptoms of anxiety and depression. So exercise can improve cognitive function by promoting neuroplasticity, which is the brain's ability to adapt to different changes, which is the brain's ability to adapt to different changes. So remember that exercise is going to help you boost those endorphins and help you feel good about yourself.

Speaker 1: 33:32

And then, finally, managing weight and overall health. A balanced diet is going to help you maintain a healthy weight, which can be especially important for managing Parkinson's symptoms. And then choosing nutrient-rich foods helps you feel full for longer, reducing cravings and overeating. So you know, if you sit down and eat a large bowl of broccoli, that's nutrient-rich and you're going to feel full for a long time because there's a lot of fiber in there to try to for your body to try to break down. And then regular physical activity is going to help burn calories and manage your weight. It's going to also help to improve your cardiovascular health and reduce the risk of chronic diseases, which ultimately leads to an overall healthier lifestyle. Now, by working together, exercise and nutrition creates a powerful synergy that's going to benefit your whole well-being. Diet's going to fuel your exercise. A healthy diet is going to provide the energy you need for optimal exercise performance. And then exercise in turn supports nutrient absorption, so physical activity can improve absorption of essential nutrients from our diets and help us to maintain a great quality of life and have good overall health. All right, that's a wrap on Parkinson's power couple exploring the dynamic duo of exercise and nutrition for a better quality of life with Parkinson's.

Speaker 1: 34:51

Now, remember you're not alone on this Parkinson's journey, so let's leave you with some action steps to help you get started. First, you want to consult your doctor or a Parkinson's specialist to discuss your current exercise routine and dietary habits. They can help you create a personalized plan that considers your specific needs and medications. Next, there's a bunch of resources out there to explore. The Parkinson's Foundation at parkinsonsorg and the National Institute on Aging offer a wealth of information on exercise and nutrition for Parkinson's. And then also check out the Michael J Fox and Davis Phinney Foundation websites. They also have a lot of information on exercise and diet as well.

Speaker 1: 35:34

Remember, you want to start small and celebrate progress. Don't try to overhaul your entire lifestyle overnight. Remember, begin with small, manageable changes and then celebrate progress, no matter how small. Take action, fuel your body with nourishing foods and move your body regularly. If you have questions or want to share your success story, leave a comment. Click on the send a text message link in the product description. I'd love to hear from you. So if you have comments, questions, success stories, please make sure you click on that link and send a text message, and I'd be happy to hear from you.

Speaker 1: 36:11

Now, as I close out, please visit liveparkinsonscom to sign up for the free monthly newsletter. You can also get some additional free resources on there. There's a free Parkinson's medication and symptom tracker that you can use to help prepare for your next doctor visit. There's a free Parkinson's medication and symptom tracker that you can use to help prepare for your next doctor visit. There's a free resource for nine balance exercises that you can do to help improve your balance, and then there's a Parkinson's resource guide that includes links to all the national, regional and other Parkinson's organizations on exercise, nutrition, regional and other Parkinson's organizations on exercise, nutrition, motivation and social interaction. And then, plus, there's articles that I've a number of articles that I've written on exercise, nutrition, motivation and optimism and social interaction. So please, if you get a chance, check out liveparkinsonscom. And again, I thank you for listening to this podcast and I hope you have a spectacular day and I will see you hopefully in the future. Thanks again for listening.