5 Steps to Living Well

Begin by setting a viable, realistic goal. Be specific. Mastering a short-term aspiration can be key to enduring success. One victory can spur the next. Rather than saying: “I’m going to learn more about Parkinson’s,” be precise; instead commit to reading a free educational PD book.

Outline an action plan based on your goal, then take small, steady moves toward achievement.

For example, one of your goals might be to connect with others living with PD. Discover what support groups are available in your area as your first step. Then plan to attend a meeting.

Connecting with family and friends over your goal can help you stay on-task and inspired. Those trying to become more active, for example, can ask an active friend or relative for encouragement.

Maybe you have a child or neighbor who runs twice a week. Ask them to text you whenever they head out, encouraging you to run that day, too.

Ask yourself why you want to accomplish this goal. Understanding how your aim fits into the big picture may keep you motivated. Make sure your target ties into what really matters to you.

For example, a goal like the one above, exercising with someone you care about, can also help you begin opening the lines of communication and building a support network, steps that foster emotional well-being.

Concentrate on one goal at a time and set a specific time for when you’d like to complete the goal.

For example, if you want to attend an exercise class, make your goal to go to the class scheduled for this month. Or if you’d like to improve your sleep, maybe your goal can be to “unplug” from electronic devices an hour before bedtime for one week.

Change can be hard. Reward yourself when you’ve mastered a challenge. One success can help lead you on to your next achievement, helping you continue doing the things you love and care about most.

To find answers to your PD questions, support groups and other resources in your area, contact our Helpline, Monday through Friday from 9 a.m. to 7 p.m. ET at 1-800-4PD-INFO (1-800-473-4636) or Helpline@Parkinson.org

Some people with Parkinson’s can find all their care in one place. Academic centers or large healthcare systems, such as Parkinson’s Foundation Centers of Excellence, house movement disorder experts — teams of neurologists, movement disorder specialists, physical and occupational therapists, speech language pathologists, mental health professionals such as social workers and others who keep current in the latest Parkinson’s treatments.

People with Parkinson’s who live close to such academic centers may see a movement disorder specialist as their regular PD doctor. The Parkinson’s Foundation recommends that those without a movement disorder program nearby see a neurologist for primary care. Those who have the option should travel to see a movement disorder specialist a few times annually.

Once you have nearby neurologist or movement disorders specialist to help manage your PD, you may want to begin building an a broader healthcare team. When possible, assembling medically diverse experts to work with you in managing your PD symptoms can optimize your well-being.

Contact the Parkinson’s Foundation Helpline at 1-800-4PD-INFO (1-800-473-4636) or Helpline@Parkinson.org to find expert care in your area, answers to your PD questions and nearby resources. Call us Monday through Friday from 9 a.m. to 7 p.m. ET.

Mood changes can make Parkinson’s symptoms worse. This impacts daily living. While your doctor can recommend the right medical treatments, finding someone to talk to can provide connection, comfort and understanding. A counselor or PD support group can provide opportunities to talk about shared experiences and can prevent isolation. This can relieve stress and build new friendships. Counseling can also provide additional opportunities to process the changes you are experiencing and all the emotions that come along with managing your new diagnosis and Parkinson’s disease.

Connect with others living with Parkinson's and find a network of support when you join PD Conversations. Ask questions in our discussion groups, including our Newly Diagnosed group, and can your feelings, opinion and experience.

Reading about the experiences of other people with Parkinson’s and learning more about your Parkinson’s diagnosis can help as you begin to process your experience. The PD community also meets in support groups across the U.S. Visit the In Your Area section of Parkinson.org and enter your zip code to discover nearby community organizations and PD-specific exercise classes, such as dance, yoga or non-contact boxing, where you can engage with others in person.

Moving Day, A Walk for Parkinson’s, offers another opportunity to connect. The Parkinson’s Foundation-hosted event, held in cities across the U.S., unites families, friends and communities in the fight against Parkinson’s disease.

Call the free Parkinson's Foundation Helpline 1-800-4PD-INFO (1-800-473-4636) or email Helpline@Parkinson.org to find PD support groups or expert care in your area. Connect with a Helpline specialist who can assist you in English or Spanish, Monday through Friday from 9 a.m. to 7 p.m. EST.

Small changes can make a big difference. Try to make one dietary change at a time. The right foods can improve your energy, keep your bones strong, fight constipation and help maintain your health.

There is no precise diet for Parkinson’s. But good nutrition goes a long way. Most people living with Parkinson’s should eat a variety of vegetables, fruits, whole grains, milk and dairy products and protein-rich foods, such as meat and beans. Fats from nuts, olive oil, fish and eggs are also beneficial. Planning healthy meals in advance can simplify daily living.

Restful sleep is especially important for people with Parkinson’s. Getting enough sleep is key to managing mood, health and PD symptoms. Create a sleep strategy that includes a regular sleep schedule and bedtime routine to ensure adequate rest. A dark, cool, quiet and electronic screen-free sleeping environment will also maximize rest.

PD medications and symptoms can disrupt sleep. Your doctor can help with strategies to mitigate Parkinson’s-related sleep problems.

Just as the right diet and medications are key to living well with Parkinson’s, maintaining emotional health is essential to your physical health. PD symptoms and treatments can affect your mood. Learn more about managing emotional health throughout your PD journey with these articles:

• Getting Support
• Dealing with Relationship Changes
• Impulsivity
• Depression & Mood

Always talk to your doctor first about any PD-related concerns. You can also contact our Helpline at 1-800-4PD-INFO (1-800-473-4636) or Helpline@Parkinson.org with PD-related questions.

Research shows exercise helps people with Parkinson’s improve or better manage:

• Depression and anxiety
• Coordination
• Gait and balance
• Flexibility and posture
• Motor coordination
• Working memory and decision making
• Attention and concentration
• Quality of sleep

An exercise program should be enjoyable. It should also include stretching, aerobic and strength activities. The Parkinson’s Outcomes Project, the largest-ever clinical study of Parkinson’s disease with more than 13,000 participants, showed increasing physical activity to at least 2.5 hours a week can slow decline in quality of life.

Experts recommend exercising consistently, frequently and with intensity for people with young-onset or those in the early stages of PD, to reap the greatest benefits.

Talk with your doctor and a physical therapist before making big changes to your exercise routine to confirm your chosen exercises are safe for you.

Seek out a local PD-specific exercise class, such as yoga, dance or non-contact boxing. These classes offer community along with activity.

To find nearby exercise classes visit In Your Area.

The Parkinson’s Foundation is built on community. As you learn more about Parkinson’s disease and work towards building a network of support, visit Parkinson.org/InYourArea to find local resources and connect with others living with PD. Looking for online events? PD Health @ Home allows you to access at-home resources through live, weekly online events designed for you.

For answers to your Parkinson’s questions and help finding local referrals, wellness classes and support groups contact the Parkinson's Foundation Helpline 1-800-4PD-INFO (1-800-473-4636) or Helpline@Parkinson.org.