Keeping Your Mind & Body Healthy with Parkinson's

Your medications are vital to maintaining your Parkinson’s disease, but there are complementary therapies and other opportunities that you can take advantage of to better your health, on your own. Talk with your neurologist about what you are considering. Depending upon your comfort zone, some therapies may be out of the realm of your idea of what you are alright with. My best advice is to keep an open mind and be a little skeptical. Some therapists may offer an introductory discount, a sample of their work for free, or some offer to show that they are willing to work with you. Research complementary therapies options What may work for some, may not work for others. Persistence and seeking complementary therapies may help to relieve tension, stress, and anxiety, which all contribute to compounding the effects of Parkinson’s disease. Do your research into what is available in your area. Beware of exaggerated claims of improvements from providers, yet don’t close the door on any one therapy without doing your homework to the potential efficacy of the therapy. Try to get sound referrals, from those who you trust. Sometimes, a therapy may just drop in your lap, as it did for me. I wasn’t looking for any type of therapy at the time, and yet rather than me going to it, it came to me. Sometimes, lightning hits in the right places. Reiki for Parkinson's I had never even heard of reiki and if I had, I probably would have rejected it. I think the reason I was willing to experiment with reiki was due to the man who introduced me to this remarkable therapy. He started as a complete stranger and became a mentor, a friend, and a teacher. This gentleman, Gilbert, had just moved his office less than a mile from my house. My father, who was several states away, got a referral from a friend that a certain therapy might be good for Parkinson’s disease, and that I should find someone in my area who performed that therapy. After some digging, I found Gilbert, who performed that therapy but also practiced reiki. I went to see him and he explained his work. He told me that he did several modalities of energy work and that reiki was a way to replenish the body’s energy. He explained that we lose energy due to stress and the act of daily living. I, at first, found the thought of reiki to be hokey and ridiculous. But I realized that as long as I was there, I had little to lose. My wife had come to the appointment with me, and she felt similarly. I decided to try the reiki but she had told me that she wanted to decline. Complementary therapies can provide relief I was tired and having a tough day. I got on the massage table. I was fully clothed and lying on the table. I immediately fell asleep and woke an hour later, feeling refreshed and so much more energized. My wife, seeing how good I was feeling, immediately changed her mind. She found the same amazing results that I had experienced. Almost 20 years later, we are now reiki masters. I have tried cranialsacral therapy, yoga, massage, acupuncture, qi gong, meditation, and a few others. I would say that most have given me some relief, some more than others. Everyone is different, and it is up to the individual to find the therapy that works for them. Be careful, skeptical, but open and alert to make sure that your provider is reputable. I encourage you to find a non-invasive therapy to try. [lead_gen showIfLoggedIn="0" campaign="shortcode" source="site" title="Sign up for emails from {{site-name}}:"] Along with mainstream medical treatment for Parkinson’s disease (PD), many people also embrace non-traditional healing methods and practices. This includes things like relaxation techniques and other mind-body methods. Many complementary approaches to health focus on relaxation and the mind-body connection. It is important that people with PD tell their doctors about any complementary practices they may be using. This ensures that nothing negatively impacts their treatment. However, many of these approaches can be used along with traditional therapies. What is the mind-body connection? The mind-body connection recognizes that emotional, mental, and behavioral factors can directly affect our health. It also recognizes that mind-body techniques can improve quality of life and may help reduce symptoms of disease.1 The mind-body connection does not imply that the mind is the cause of diseases like PD. Researchers have found that mind-body techniques like mindfulness and meditation have many benefits, such as reducing stress and improving mood.1 Benefits of relaxation techniques Relaxation methods are used to reduce stress and relieve muscle tension in the body. These methods can provide many benefits, including:2 Improving the immune systemImproving digestionReducing blood pressureIncreasing enduranceImproving brain activity and cognition Yoga Yoga is a mind and body practice that originated in ancient India. There are several practices in yoga, usually combining:3 Physical posesBreathing techniquesMeditationRelaxation Yoga may help people with PD to increase flexibility and balance.3 Breathing exercises Some people with PD experience shortness of breath as a symptom of their disease. While shortness of breath can be caused by other conditions and should be evaluated by a doctor, breathing exercises may help reduce stress and anxiety and help deepen breathing.4 Breathing exercises help people to switch from shallow or rapid breathing to deeper, slower breathing. Breathing exercises are also referred to as relaxation techniques. During breathing exercises, the person is guided to maintain an upright posture. They are encouraged to breathe in and out more slowly. Sometimes, counting is used to measure the length of the inhalation and exhalation. Small body movements may also be used, such as raising the chin with inhalation and lowering the chin with exhalation.2 Relaxation with guided imagery During guided imagery, a person is given ideas and images to mentally focus on while they are relaxing and breathing deeply.5 One study evaluated the benefit of relaxation with guided imagery in people with PD. Researchers found that the tremor from PD is more pronounced during stress. During the study, some people were given guided imagery meditations. Others listened to relaxing music. A third group was encouraged to self-relax.5 The group of people who experienced the guided meditation all had a decrease in their tremor. The improvement continued for several hours. The group of people who listened to relaxing music had a slightly reduced tremor. The group who self-relaxed had no significant effect on their tremor. These findings suggest that guided imagery can supplement traditional medical treatment for tremor in people with PD.5 [lead_gen showIfLoggedIn="0" campaign="shortcode" source="site"] Find an exercise program or regimen that you can adapt to match your lifestyle and fitness level. Seek out programs and classes in or near your area for Parkinson’s disease related workouts. Make sure you have the okay from your doctors’ offices and that ALL of them (General Practitioner, Neurologist, Cardiologist, etc.) know what you are doing. Exercise comes in many shapes and sizes I try to take two walks a day, if my schedule and my medications will allow me. I enjoy my yoga videos and try to stretch as much as I can. I try to keep my mind and body as flexible as I can. I only have 1 of each. I find Qigong (moving meditation) to be very helpful for me as well. It helps me to stay centered, move better, and practice balance. Boxing, cycling, yoga, dancing — all appear to be catching on as a way to increase fitness for people with Parkinson’s (PWP). There are a whole host of classes tailored just for PWPs all over the country and beyond North America. If any of these programs aren’t available in your area, you might even consider finding out how to start one of these classes in your community. Videos may be helpful! Not everyone has resources, but there are some things that you can try. David Zids’ Delay the Disease and John Argues’ The Art of Moving are 2 book and DVD combinations that may help you stay limber, flexible, and moving. Also Becky Farley’s video and workbook, Pwr! Moves is another alternative that you can do at home when you can’t get away or don’t want to head to the gym. Stay active and know your limits Be careful – Be aware – Know your limits! Knowing your limits with PD is truly a minute by minute ever revolving target that can be very difficult to pinpoint. Sometimes, the best that you can do is to stay in tune with your body and pay close attention to your activity to make sure that you don’t overdo it, or hurt yourself. Pay close attention to your balance. Falling can put you out of commission for a long time. Paying close attention to your body mechanics and slowly building strength and stamina are good objectives to think about. Try to wedge out some time every day, or close to it, to do some sort of exercise or stretching. Just starting is an accomplishment and then after you get going, you have built a comfortable routine. You may want to consider going to the water. Water exercises reduce falling, provide natural resistance, and may reduce your opportunity for injury. You might consider a trainer, who has knowledge of what a PWP needs in a workout. Some gyms have trainers who will work with PWPs or even provide personalized instruction for your schedule or specific issues. Exercise may have a neuroprotective effect on Parkinson’s disease. Stay active! Stay strong! [lead_gen showIfLoggedIn="0" campaign="shortcode" source="site" title="Sign up for emails from {{site-name}}:"],I decided a long time ago in my 22 years living with Parkinson’s disease, that I wasn’t going to let PD’s effects rule my life. I made a vow to myself, to fight and find a way to overcome the devastating symptoms that seemed prevalent and frustrating in many people that I knew living with this disease. At this point, I must confess, I am not a huge fan of exercise per se, but few people I’ve met are. There is just something about investing a whole lot of energy on an activity that I am going to have to repeat. My introduction to fitness In high school, I ran track, wrestled and even tried out for the baseball team which I didn’t make. I guess I wasn’t athletic enough although I had a very busy social life and a keen interest in 1970’s muscle cars but I digress. At that time in my life, I never got sick, didn’t exactly eat proper meals and thought going to the doctor was for sick people. In 1982, I joined the U.S. Marine Corps and received an up-close and personal introduction to physical fitness training. It felt like this was an advanced program of exercise to the extreme. I used muscles I never knew I had. I learned respiratory and cardiac control, pushed the upper limits of my body’s capabilities and was at the peak of physical fitness I’d ever experienced in my entire life. I no longer take a passive approach to exercise. Instead, I learned to appreciate the benefits of exercise even more so because PD and I must coexist. Fighting a lack of motivation Fast forward 30 plus years and my attitude toward exercise has changed a bit. The medical community has done extensive research into the benefits of exercise for not just those living with PD but the effects of aging. If only I had listened to my grandfather while he was still alive. “Eat healthy meals, get plenty of sleep, live an active lifestyle.” Such wise words from such a smart man. Unfortunately, he died at the age of 53 of cancer. I am sharing this because, whether you have PD or not, all the exercise in the world isn’t going to help you if you don’t actually do it. In other words my grandfather was one to say, “Do as I say” type of people. I don’t want to be that guy. I don’t mean to offend anyone who regularly subscribes and dedicates themselves to exercise routines. I have a lot of respect for those that do and I apologize to all the gurus, personal trainers and physical therapists out there that provide those valuable services to a suffering community and for kicking us in the butt to put real effort toward good intentions. There is a lot of information out there about exercise for people with PD and most of it is good. My point is PD is a chronic, progressive disease that accelerates the aches and pains associated with it and can erode even the most positive and best intentions. Working with a physical therapist Multiple scientific studies have concluded that exercise of any type that emphasizes movement and increased respiratory and cardio levels provide benefits. This is where I score extra points with the physical therapists out there. Before beginning any exercise program you should consult with a physical therapist. What? Why? Thanks for asking! If you have PD for any length of time, you will at some point in your diagnosis will probably see a physical therapist. Remember the part about PD being chronic and progressive? A good PT can recommend and evaluate progress and make adjustments. The bottom-line here is, yes, exercise can and will benefit the millions of people living with Parkinson’s disease and maintain quality of life so get out there and exercise people. A list of exercise programs suitable for people with PD is readily available at: https://parkinsonsdisease.net/treatment/exercise/ [lead_gen showIfLoggedIn="0" campaign="shortcode" source="site"],Exercise is important for everyone, but especially for people with Parkinson’s disease (PD). Research has shown that exercise may reduce the risk of developing PD.1 Exercise has also been shown to relieve some of the motor symptoms of PD. Regular exercise helps people with PD to maintain balance and mobility. It may even help slow the progression of the disease.1 What are the benefits? Parkinson’s disease is a chronic, progressive condition. It causes motor symptoms like:1 Tremor Rigidity Slowed movement (bradykinesia) Trouble balancing (postural instability) Weakness Low muscle power Fatigue The risk of developing PD increases with age. Aging is also linked to loss of muscle mass and function. Researchers have found that older adults can benefit from exercise training that improves muscle mass and function.1,3,4 In people with PD, exercise training improves their muscle strength and performance. It also has additional benefits:1,3,4 Reduced motor symptoms Improves slowed movement and balance problems Enhances the effectiveness of levodopa therapy Improves heart and lung capacity Improves endurance Improves gait problems Improves cognitive function Improves quality of life Types of exercise There are many different types of exercise. Each kind can benefit a person with PD. In addition to variety, consistency and intensity are important. One study found that people with PD who regularly exercised for more than 6 months saw significant progress and benefits.4,5 The intensity of the exercise is measured by how much it increases heart and breathing rate. A simple way to think about this is how hard the exercise feels. People with PD who exercise with intensity experience greater benefits.4,5 Some research shows that high-intensity training may also be more effective than longer, moderate exercise. Even people in advanced stages of disease can participate in high-intensity programs.4,5 Types of exercise that can help people with PD include:1,4 Balance exercises – These exercises improve balance and increase lower body strength. They can also reduce the risk of falls. Examples include yoga, golfing, or dancing. Strength exercises – Strength exercises improve the ability to perform many daily activities, like standing from a chair. They usually focus on 1 part of the body, such as arms or legs. They should be rotated to exercise all the major muscle groups. Strength exercises use weights or resistance. They may also be called resistance exercises. Examples include weight training or water aerobics. Endurance exercise – This type of exercise raises the heart rate and breathing for an extended time. Examples of endurance exercise are walking, jogging, swimming, and biking. This kind of exercise is also called aerobic activity. Flexibility exercises – Flexibility exercises focus on stretching and maintaining movement and range of motion. Maintaining flexibility helps people perform daily activities like reaching for objects from a shelf and getting dressed. Examples include dancing, yoga, or pilates. Overall, there is no one right way to exercise with PD. People at different stages will have different routines that work for them. Finding the type of exercise you enjoy can be the most important factor. If you enjoy it, it makes it easier to be consistent.6 It is important to talk with your doctor before starting any new exercise routine. Your doctor may be able to recommend resources for starting an exercise routine. This might include good options for exercise or seeing a physical therapist.6

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