Whether you’ve faced a Parkinson’s disease (PD) diagnosis or witnessed a loved one’s struggle with the disease, your dietary choices can make a huge difference in how you feel and also be a powerful tool in reducing your risk of developing PD.
Based on research, here are 10 of the best strategies that can help not only prevent Parkinson's, but also make daily living with PD more comfortable and manageable:
Choosing a Dietary Pattern
The Western diet, often called the Standard American Diet (SAD), is a significant risk factor for neurodegenerative diseases like Parkinson's.
Almost all Americans are on the SAD to some extent. The SAD is high in excess calories, saturated fats, and sugars while low in healthy fats and fiber.2 Given its detrimental effects, it's really important to explore healthier dietary patterns that can help prevent and alleviate Parkinson's disease risk and symptoms.
So, how do we know what's considered a "healthy dietary pattern"? A "healthy dietary pattern" means any eating style that research shows can help people live longer and have better quality of life.3
The following are three dietary patterns that can benefit Parkinson's disease and risk.
- Mediterranean Diet (MeDi)
The MeDi has long been recommended for many health conditions, so it's no surprise that it's been ranked the #1 diet for the 4th year in a row. 4
This dietary pattern is characterized by a high intake of olive oil, fresh vegetables and fruits, fish, whole grains, legumes, seeds, and nuts, with limited amounts of red meat and saturated fats (think less fast food and packaged snacks).
At the nutrient level, the MeDi is rich in vitamins, omega-3 fatty acids, polyphenols, and antioxidants, which also have potent anti-inflammatory properties.
Studies have shown those who eat most closely to the MeDi have about a 20% lower probability of developing prodromal (pre-symptomatic) Parkinson's disease.5
Get a FREE Guide, "Learn to Eat the Mediterranean Way," and unlock a wealth of valuable tips, engaging activities, and delectable recipes to help you embrace and savor the Mediterranean Diet; click here to get the free guide.
2. Green Mediterranean Diet
As its name implies, the Green MeDi diet draws inspiration from the traditional MeDi while emphasizing plant-based foods. It also incorporates tea as a foundational component.
Research shows that embracing a plant-based dietary approach like the Green MeDi may lower the risk of developing Parkinson's disease by 22%.6
3. MIND Diet: Mediterranean-DASH Intervention for Neurodegenerative Delay
The MIND diet is a unique fusion of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. The MIND diet takes a targeted approach by focusing on foods that are particularly beneficial for brain health – like dark leafy green vegetables and berries.
Studies have found that adhering to the MIND diet is associated with up to 42% lower risk of incident parkinsonism (symptoms related to Parkinson's) and also slower progression of such symptoms.7
Life can get hectic, making it challenging to stick to a consistent diet. However, the truth is food can be a powerful medicine when used to our advantage. You can provide your body with nutrition beyond just what you eat. Nutritional supplementation is one way to achieve this.
RELEVATE, a brain health product, contains 17 clinically researched nutrients designed to support long-term brain health. These nutrients are selected based on those found in brain-healthy diets like the Mediterranean and MIND diets.
RELEVATE helps bridge the gap between the ideal intake of nutrients for brain health and the Standard American Diet (SAD).
The founder of RELEVATE, Dr. Edward Park, was driven to create this solution after witnessing his father's early-onset Parkinson's diagnosis and realizing the potential role of the SAD in contributing to such conditions.
If you decide you'd like to try RELEVATE, click here now and use code AAP to get 15% off your order, plus you'll receive an additional MIND diet meal planning pad, brain healthy eating inspiration sheet, colorful MIND diet food wheel, and a specially branded vitamin organizer. Take action inside and outside the kitchen for lasting brain health.
4. A Ketogenic Approach to the Above Diets
Building upon the earlier strategies, you can consider integrating ketogenic approaches into any of the diets listed earlier.
Ketogenic approaches are characterized by low-carbohydrate, high-fat compositions, which induce a state of "fasting" and "ketosis," where the body produces ketone bodies from fat as an energy source, instead of using carbohydrates.
Ketone bodies not only serve as fuel, but they also promote resistance to oxidative and inflammatory stress, and can improve the health of mitochondria (the energy-producing parts of our cells).8
Studies have indicated that adhering to a ketogenic approach consistently can lead to significant improvements in various non-motor symptoms, including urinary problems, pain, fatigue, daytime sleepiness, and also cognitive impairment.9
Remember, we should look at ketogenic approaches not as a diet by itself but as a way to adjust an overarching diet, like the Mediterranean.
Also, although ketogenic approaches emphasize higher fat intake as a fuel source, bear in mind that the kind of fat we eat is important. Healthy monounsaturated fats from olive and avocado oil or polyunsaturated fats like omega-3 are great options.
Here are a couple of low-carb, high-fat ways to start implementing a keto approach to your diet:
- Choose leafy greens and other vegetables as your grain's replacement.
- Snack on hard-boiled eggs, olives, nuts, seeds, and other low-carb options.
- For a sweet treat, eat some berries or explore alternative sugar substitutes, like monk fruit sweetener or date sugar.
If you want to learn more about how to practice the keto diet, let us know, and we'll write more about it!
5. Consider Time-Restricted Eating to Get Your Body into a "Fasted" State
Another strategy gaining attention is time-restricted eating, which focuses on a specific amount of time where there is no eating each day. The time without eating would typically be 12 hours or more (usually overlapping with our sleeping time).
During such a time, the body begins to enter a "fasted" state, leading to the body's "switchover" from using carbohydrates to using ketone bodies for fuel.10
Mitochondrial dysfunction is a primary factor in Parkinson's disease. Time-restricted eating may address this issue by giving our mitochondria the opportunity to restore themselves, potentially slowing the pathology, symptoms, and cognitive decline associated with Parkinson's.
Fasting periods typically range from 12 up to 18 hours daily.11
Getting into a "fasted" state boosts ketone bodies, giving brain cells alternative energy and overcoming brain insulin resistance, which is common in Parkinson's patients. They also trigger BDNF (which supports the creation of new brain cells) and reduce inflammation.12
Additions for Your Parkinson's Pantry
Now that we've explored various dietary approaches, let's zero in on specific foods and nutrients that can be particularly beneficial for individuals with Parkinson's or those who want to prevent it.
6. Green Tea & Coffee
Your morning drink of choice may contribute to brain health with every sip. Regularly drinking green tea may be a helping hand in both Parkinson's prevention and progression.
This is because green tea contains high levels of catechin-rich polyphenols. Studies have shown that intaking green tea can reduce dopamine loss.13
Additionally, studies have shown drinking coffee daily, even during mid-life, can reduce the risk of developing Parkinson's disease by 80%, compared to non-coffee drinkers.14
Coffee does this by having the ability to reduce brain cell inflammation, keep the blood-brain barrier strong, and lower the loss of certain brain cells connected to dopamine.14
7. Berries (and Other Flavonoids)
Eating berries can make a big difference in your brain's health. Berries, especially blueberries, blackberries, and strawberries, are rich in flavonoids, a group of nutrients known for their potent anti-inflammatory properties. Among the flavonoids, anthocyanins, quercetin, and catechins have shown effectiveness for Parkinson's disease.15
Research indicates individuals who consume high levels of flavonoids are 40% less likely to develop Parkinson's.16
8. Fiber
While fiber helps to keep digestion smooth, it can also be very healthy for Parkinson's disease and prevention.
Beyond alleviating common gut issues like constipation, which is quite common in Parkinson's patients, it has another powerful effect. Fiber can increase the production of short-chain fatty acids (SCFAs) in the gut by feeding certain types of bacteria.
In fact, one of these SCFAs, called propionate, has recently been shown as a potentially potent protector of intestinal energy production that fights Parkinson's disease-related neurodegeneration.17
9. Nuts
Next time you reach for a handful of trail mix, you're not just snacking on the go but also lowering your risk of Parkinson's.
The nuts in trail mix contain a high amount of Vitamin E, which can be protective against Parkinson's disease. A study found people who consumed the most Vitamin E had a 32% lower risk of Parkinson's disease.18
Vitamin E activates cellular pathways involved in antioxidant, detoxifying, and anti-inflammatory responses while also promoting energy production at the mitochondrial level.19
The nutritional supplement RELEVATE combines many of the abovementioned recommendations, making it easier to integrate these suggestions into daily routines.
With key ingredients like catechins, flavonoids, vitamin E, and other brain-supportive nutrients in high-quality forms, it offers a convenient option to supplement your daily diet.
If you decide you'd like to try RELEVATE, click here now and use code AAP to get 15% off your order, plus you'll receive an additional MIND diet meal planning pad, brain healthy eating inspiration sheet, colorful MIND diet food wheel, and a vitamin organizer.
10. Timing Your Meals with Medications
If you've been diagnosed with Parkinson's disease, following the dietary recommendations mentioned earlier can still be helpful for both motor (movement) and non-motor symptoms.
However, there are additional factors to consider, especially when it comes to timing your meals around medication.
Levodopa, a common Parkinson's medication, is typically taken multiple times a day and is recommended to be taken 30 minutes before or 1-2 hours after eating.20 This means meal timing is crucial.
Additionally, it's important to pay attention to the composition of your meals. Heavy protein meals can lead to what's known as the "protein effect," where dietary protein interferes with the absorption of levodopa.21
This occurs because levodopa and dietary protein both use similar amino acids for transport into the bloodstream and brain, and in some cases, there aren't enough transporters to go around. 20 Being mindful of these factors can help optimize the effectiveness of your medication.3
The journey to lifelong brain health can be approached with leaps or small steps. If you commit to it wholeheartedly, progress is inevitable.
So, take that first step and keep moving forward with determination – every effort counts on this journey toward a healthier brain and a brighter future.
NeuroReserve is honored to be a long-time partner with All About Parkinson's for high-quality brain health education. If you're interested in more brain-healthy tips, sign up here for NeuroReserve's free newsletter to get evidence-based articles, tips, and recipes directly to your inbox.
If you'd like to get 15% off your order of RELEVATE, click here now and use code AAP. Plus, you'll receive an additional MIND diet meal planning pad, a brain-healthy eating inspiration sheet, a colorful MIND diet food wheel, and a vitamin organizer.
References:
1. Understanding Parkinson's | Parkinson's Foundation. (n.d.). Retrieved March 24, 2024, from https://www.parkinson.org/understanding-parkinsons.
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3. Jackson, A., Forsyth, C. B., Shaikh, M., Voigt, R. M., Engen, P. A., Ramirez, V., & Keshavarzian, A. (2019). Diet in Parkinson's Disease: Critical Role for the Microbiome. Frontiers in Neurology, 10, 489352. https://doi.org/10.3389/FNEUR.2019.01245/BIBTEX
4. Knight, E., Geetha, T., Burnett, D., & Babu, J. R. (2022). The Role of Diet and Dietary Patterns in Parkinson's Disease. Nutrients, 14(21). https://doi.org/10.3390/NU14214472
5. Understanding the Mediterranean Diet: Recipes, Meal Plans & More. (n.d.). Retrieved March 24, 2024, from https://health.usnews.com/best-diet/mediterranean-diet
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7. Tresserra-Rimbau, A., Thompson, A. S., Bondonno, N., Jennings, A., Kühn, T., & Cassidy, A. (2023). Plant-Based Dietary Patterns and Parkinson's Disease: A Prospective Analysis of the UK Biobank. Movement Disorders, 38(11), 1994–2004. https://doi.org/10.1002/MDS.29580
8. Agarwal, P., Wang, Y., Buchman, A. S., Holland, T. M., Bennett, D. A., & Morris, M. C. (2018). MIND Diet Associated with Reduced Incidence and Delayed Progression of Parkinsonism in Old Age. The Journal of Nutrition, Health & Aging, 22(10), 1211–1215. https://doi.org/10.1007/s12603-018-1094-5
9. Kolb, H., Kempf, K., Röhling, M., Lenzen-Schulte, M., Schloot, N. C., & Martin, S. (2021). Ketone bodies: from enemy to friend and guardian angel. BMC Medicine 2021 19:1, 19(1), 1–15. https://doi.org/10.1186/S12916-021-02185-0
10. Phillips, Matthew C L et al. "Low-fat versus ketogenic diet in Parkinson's disease: A pilot randomized controlled trial." Movement disorders : official journal of the Movement Disorder Society vol. 33,8 (2018): 1306-1314. doi:10.1002/mds.27390
11. Moon, S., Kang, J., Kim, S. H., Chung, H. S., Kim, Y. J., Yu, J. M., Cho, S. T., Oh, C. M., & Kim, T. (2020). Beneficial Effects of Time-Restricted Eating on Metabolic Diseases: A Systemic Review and Meta-Analysis. Nutrients 2020, Vol. 12, Page 1267, 12(5), 1267. https://doi.org/10.3390/NU12051267
12. Neth, Bryan J et al. "The Role of Intermittent Fasting in Parkinson's Disease." Frontiers in neurology vol. 12 682184. 1 Jun. 2021, doi:10.3389/fneur.2021.682184
13. Parkinson's Disease- Dr Matthew Phillips: Fasting & Dietary Strategies as Parkinson's Therapies - YouTube. (n.d.). Retrieved March 24, 2024, from https://www.youtube.com/watch?v=iBNNIIDBIYU
14. Afzal, Obaid et al. "Green Tea Catechins Attenuate Neurodegenerative Diseases and Cognitive Deficits." Molecules (Basel, Switzerland) vol. 27,21 7604. 6 Nov. 2022, doi:10.3390/molecules27217604
15. Ren, Xiangpeng, and Jiang-Fan Chen. "Caffeine and Parkinson's Disease: Multiple Benefits and Emerging Mechanisms." Frontiers in neuroscience vol. 14 602697. 17 Dec. 2020, doi:10.3389/fnins.2020.602697
16. Gao, X et al. "Habitual intake of dietary flavonoids and risk of Parkinson disease." Neurology vol. 78,15 (2012): 1138-45. doi:10.1212/WNL.0b013e31824f7fc4
17. Eating berries may protect against Parkinson's disease | News | Harvard T.H. Chan School of Public Health. (n.d.). Retrieved March 25, 2024, from https://www.hsph.harvard.edu/news/hsph-in-the-news/parkinsons-disease-berries-gao/
18. Wang, C., Yang, M., Liu, D., & Zheng, C. (2024). Metabolic rescue of α-synuclein-induced neurodegeneration through propionate supplementation and intestine-neuron signaling in C. elegans. Cell Reports, 43(3), 113865. https://doi.org/10.1016/j.celrep.2024.113865
19. Hantikainen, E., Trolle Lagerros, Y., Ye, W., Serafini, M., Adami, H. O., Bellocco, R., & Bonn, S. (2021). Dietary Antioxidants and the Risk of Parkinson Disease: The Swedish National March Cohort. Neurology, 96(6), E895–E903. https://doi.org/10.1212/WNL.0000000000011373
20. Schirinzi, Tommaso et al. “Dietary Vitamin E as a Protective Factor for Parkinson's Disease: Clinical and Experimental Evidence.” Frontiers in neurology vol. 10 148. 26 Feb. 2019, doi:10.3389/fneur.2019.00148
21. Levodopa Food Interactions & What to Avoid | APDA. (n.d.). Retrieved March 25, 2024, from https://www.apdaparkinson.org/article/levodopa-dosing-and-food-intake/