Lifestyle Changes That Make a Difference
A lifestyle change means making a choice to change the way you live your daily life to feel better and stay healthier. It’s about building new habits that help your body and mind. These changes can be small or big, but the goal is to improve your health over time. Emerging research, particularly from Dr Laurie Mischley and others, shows that lifestyle choices can significantly influence the progression and quality of life for people living with Parkinson’s.
Dr Mischley’s work, including her longitudinal study on people with Parkinson’s, has highlighted that those who adopt certain lifestyle habits tend to experience slower progression. These findings are echoed by other scientific studies, reinforcing the idea that how we live matters.
Here are some practical, evidence-based lifestyle changes that can help you live well with Parkinson’s:
1. Eat for your brain
What to do:
Adopt a whole-food, plant-rich diet. Focus on vegetables, fruits, legumes, whole grains, nuts, seeds, and healthy fats like olive oil. Limit processed, fried and canned foods, as well as dairy and red meat.
Why it helps:
Dr Mischley’s research found that diets resembling the Mediterranean or MIND diets were associated with slower symptom progression. These diets are rich in antioxidants and anti-inflammatory compounds that may protect brain cells.
Easy first steps:
- Add a handful of leafy greens to one meal a day.
- Swap processed snacks for nuts or fruit.
- Try “Meatless Mondays” to reduce red meat intake.
2. Hydrate, hydrate, hydrate
What to do:
Aim for 6 to 8 glasses of water per day, more if you’re active or live in a hot climate.
Why it helps:
Dehydration can worsen symptoms like fatigue, constipation, UTIs, and low blood pressure—common in Parkinson’s.
Easy first steps:
- Keep a water bottle with you throughout the day.
- Start your morning with a glass of water before coffee or tea.
- Add a bit of mint, slice of lemon or cucumber for flavour.
3. Move your body every day
What to do:
Engage in regular physical activity, like walking, swimming, dancing, yoga, or cycling. Aim for at least 150 minutes of moderate exercise per week.
Why it helps:
Exercise is one of the most powerful tools for managing Parkinson’s. It improves mobility, balance, mood, constipation, and may even have neuroprotective effects.
Easy first steps:
- Do some exercise ‘snacks’ and take a 10-minute walk after meals.
- Join a local Parkinson’s-friendly exercise class or get a program designed by an accredited exercise physiologist.
- Try stretching or yoga in the morning to ease stiffness.
4. Prioritise sleep
What to do:
Aim for 7 to 9 hours of quality sleep per night. Establish a consistent bedtime routine.
Why it helps:
Sleep disturbances are common in Parkinson’s and can worsen symptoms. Good sleep supports brain health and emotional resilience.
Easy first steps:
- Avoid screens an hour before bed.
- Keep your bedroom cool and dark.
- Try a calming activity like reading or meditation before sleep.
5. Limit alcohol and avoid smoking
What to do:
Reduce alcohol intake and avoid smoking altogether.
Why it helps:
Excessive alcohol can interfere with medications and worsen balance and sleep. Smoking is linked to numerous health risks and may complicate Parkinson’s management.
Easy first steps:
- Set a weekly alcohol limit and track your intake.
- Replace evening drinks with herbal tea or sparkling water.
- Seek support if quitting smoking feels challenging.
6. Stay socially connected
What to do:
Maintain relationships and engage in social activities, whether in person or online.
Why it helps:
Social isolation can lead to depression and cognitive decline. Staying connected boosts mood and provides emotional support.
Easy first steps:
- Schedule regular catch-ups with friends or family.
- Join a local Parkinson’s support group.
- Volunteer or take up a group hobby.
7. Keep your mind active
What to do:
Challenge your brain with puzzles, reading, learning new skills, or creative hobbies.
Why it helps:
Cognitive stimulation may help maintain mental sharpness and delay cognitive decline.
Easy first steps:
- Try a daily word game, crossword or Sudoku. There’s lots of free apps.
- Learn a new recipe, song or musical instrument.
- Read a book or listen to an educational podcast.
We encourage you to speak with your GP and others on your care team before making significant lifestyle changes. Reach out to your state or territory Parkinson’s organisation for local supports, resources, and community groups.
Sources:
Süß, Patrick & Regensburger, Martin & Gaßner, Heiko & Winkler, Jürgen. (2025). Lifestyle medicine in Parkinson’s disease. Journal of Neural Transmission. 1-17. 10.1007/s00702-025-03059-y.
