Your brain is one of the most energy-demanding organs in your body. It uses around 20% of your daily calories! To keep it sharp, focused, and resilient, you’ll need the right nutrients. Here are five foods scientifically shown to boost brain health and cognitive function.
Fatty Fish
Rich in omega-3 fatty acids like DHA and EPA, fatty fish such as salmon, sardines, mackerel, herring, anchovies, and some trout are the ultimate brain food. Omega-3s build brain and nerve cells and are crucial for learning and memory. Studies also show they may delay cognitive decline. Keep in mind that whole food sources are best. Some fish oil supplements have been known to oxidize, which can negatively impact the body. Aim for at least two servings of fatty fish per week and don’t let anyone tell you anchovies don’t belong on pizza!
Blueberries
These small, delicious berries pack a serious punch. Blueberries are loaded with antioxidants called anthocyanins that reduce inflammation and oxidative stress, both of which can contribute to brain aging. The flavanols in blueberries also help improve communication between brain cells by strengthening neural connections. This contributes to faster processing and better memory. Adding a handful of these little cognitive boosters to your morning oatmeal or post-workout smoothie is a great way to incorporate them into your diet.
Leafy Greens
Vegetables like spinach, kale, arugula, and collards and full of brain-friendly nutrients such as vitamin K, lutein, folate, and beta-carotene. Along with the digestive benefits that result from eating more fiber, research also suggests that people who eat more greens experience slower cognitive decline. Pro tip: if you find that spinach spoils faster than you can eat it, switch to kale, which can last up to twice as long when properly stored in the refrigerator.
Dark Chocolate
Dark chocolate contains caffeine, flavonoids (polyphenols similar to the ones in blueberries), and antioxidants that enhance focus, mood, and memory. Flavonoids in particular encourage neuron growth and improve blood flow to the brain. To reap the highest benefit of this delicious treat, opt for minimally sweetened dark chocolate comprised of at least 70% cacao. It can serve as both a dessert and a mid-afternoon energy boost.
Improving social cognition may sound daunting, but it can be fun, rewarding, and community driven. By embracing a few of these five practices, you’ll not only sharpen your mind, but enrich your social life in the process. This is important, because maintaining social relationships is one of the most powerful ways to boost overall cognition and delay the onset of cognitive decline.
Feeding your brain doesn’t require a complete dietary overhaul, just thoughtful choices made consistently. By incorporating a variety of colorful whole foods into your meals and swapping sugary or salty snacks with wholesome ones, you’re giving your brain the nutrients it needs to thrive. Thankfully, the tastiest foods are often the smartest ones too. If you’re looking for a good place to start, try this recipe:
Blueberry Walnut Overnight Oats
Packed with fiber, antioxidants, and brain-healthy fats, this easy breakfast fuels focus and memory — no cooking required!
Ingredients
½ cup old-fashioned oats
½ cup milk or milk alternative
¼ cup Greek yogurt
¼ cup blueberries (fresh or frozen)
1 tablespoon chopped walnuts
½ teaspoon cinnamon
Instructions
Combine all ingredients into a jar or container, stir well, and refrigerate overnight.
In the morning, top with extra blueberries and walnuts for crunch. For an omega-3 boost, sprinkle on some flax seeds or chia seeds. Your brain will thank you!
October 29, 2025
Social cognition is the ability to perceive and understand the social behaviors of oneself and others. It’s a very important aspect of cognition, because successfully navigating social interactions plays a vital role in building connections, strengthening empathy, and maintaining brain health. Like any skill, it can be sharpened with practice. Here are five engaging ways to boost social cognition and keep your mind active.
1. Embrace New Hobbies
Trying something unfamiliar challenges the brain and keeps neural pathways flexible. Find an activity you’ve always wanted to try and jump in! Whether it’s knitting, photography, chess, or a sport, hobbies introduce you to new skills and communities. They also provide conversation starters, facilitating social connections and giving you more “ins” when meeting new people.
2. Blend Brain Exercises with Physical Movement
Cognitive apps like Duolingo and brain games like sudoku, crosswords, and memory games aren’t just time killers. They can be integrated into physical activity. For example, try solving language flashcards during a treadmill walk or pair stretching exercises with word recall drills. Your brain loves making associations, and the brain-body combination has been shown to strengthen memory while enhancing overall wellness.
3. Join Community Game Nights
Playing board games, trivia, bingo, or role-playing games with others strengthens both mental flexibility and social awareness. Plus, it’s fun! Local game shops often host events where you can meet new people while challenging your brain in a low-pressure environment. It’s a great way to find others who share your interests and participate in a hobby that boosts cognitive function while fostering a sense of belonging.
4. Learn to Dance
Dancing combines movement, rhythm, and social interaction in a way few other activities can. Taking a dance class challenges coordination and memory while encouraging teamwork and nonverbal communication, a perfect combination for sharpening your social cognition skills. Programs like Dance for PD highlight the therapeutic benefits of dance and provide live and virtual dance instruction. In fact, many studios now offer online webcasts, so dancing is more accessible than ever!
5. Read With Others
Joining a book club is a simple yet powerful way to exercise the mind and meet interesting new people. Reading introduces ideas and perspectives you may have never considered, while group discussions improve empathy, comprehension, and the ability to see the world through others’ eyes, helping you engage both socially and intellectually. Since reading is one of those activities that can be easily set aside when life gets busy, committing to regular discussions with a book club provides excellent motivation to continue. You never know who you might meet!
Improving social cognition may sound daunting, but it can be fun, rewarding, and community driven. By embracing a few of these five practices, you’ll not only sharpen your mind, but enrich your social life in the process. This is important, because maintaining social relationships is one of the most powerful ways to boost overall cognition and delay the onset of cognitive decline.
Parkinson’s presents many challenges to daily living. Wouldn’t it be great if you had a list of “Parkinson’s Hacks” to make things easier? Our panel is delighted to tell you all about the tools, tips, and tricks that we have found to improve our daily lives.
You can download a full list of PD Life Hacks inspired by the webcast HERE. If you have PD Life Hacks of your own that are not on the list, send them to us at info.briangrant.org!
About the Presenters
Amy Lavallee Host and Community Liaison for the Brian Grant Foundation. Diagnosed with Parkinson’s for 9 years. During this time she has moved, traveled, and raised children.
Brian Campkin A passionate Parkinson’s advocate, mentor, and retired professional who has turned his diagnosis into a platform for connection, support, and empowerment. Diagnosed with Parkinson’s disease in 2018 after experiencing his first symptom nearly a decade earlier, Brian now dedicates much of his time to building community and raising awareness for those navigating life with Parkinson’s.
Kat Hill Movement, mindfulness and gratitude help her navigate the challenges of living with Young Onset Parkinson’s disease. After her diagnosis at age 48 she left her career as a nurse midwife after delivering over 800 babies. Now she is an author and advocate who speaks around the world for the World Parkinson Congress and The Davis Phinney Foundation. She co-founded the Women’s Parkinson’s Project, and her co-authored book, Being Well with Chronic Illness, is available at all book retailers. She co-hosts the Parkinson’s Podcast Unfiltered. You can find her at www.kathill.org.
Bryce Perry Storyteller, motivator, and a true advocate for those living with Parkinson’s, Bryce was diagnosed at 40 and has now lived with Parkinson’s for nearly 15 years. He is the host of the podcast Living with Parkinson’s: The Good, the Bad, and the Reality, co-host of Life in Motion: The Parkinson’s Podcast, and the creator of the viral shorts Parkinson’s Pick-Me-Ups. He also hosts the Canadian Parkinson’s IQ + You event series, presented by the Michael J. Fox Foundation and Parkinson Canada. He’s known for his raw, relatable style and his ability to make people laugh, think, and feel less alone.
October 2, 2025
Life is full of little decisions that can either add or diminish stress. By building simple, intentional habits, you can save time, reduce frustration, and create more space for the things that matter. Here are five practical life hacks to help improve your days with Parkinson’s.
1. Snack Smart
Healthy eating often feels harder than it should, especially when processed foods are so much easier to grab. The key is prep. Wash and chop snackable fruits and veggies in advance and keep them in clear containers in your fridge to ensure you have wholesome snacks at the ready no matter how busy your days get. If washing or chopping is too difficult, consider purchasing prewashed and cut veggies. Think of it as removing decision fatigue from snacking.
2. Promote Exercise Success
Sticking to an exercise plan is easier when you embrace discipline. Prepare in advance by strategizing the night before and laying out your clothes and gear so all you have to do the next day is get dressed and get started. Whether it’s a class, walk, or traditional gym workout, this small but important step saves morning energy and increases your chances of overcoming the excuses we all gravitate toward when working out seems like too much effort.
3. Start Your Day with Sky, Not Screens
The way you begin your morning sets the tone for the whole day. Instead of reaching for your phone as so many of us do, step outside and observe the sky before looking at a screen. Take a deep breath, stretch, and set a simple daily intention, like “I will speak kindly to myself” or “I will honor my feelings.” This mindful moment can help you feel grounded and focused no matter what comes next.
4. Simplify Daily Chores
Chores can be exhausting, but the right tools will lighten the burden. For example, sitting on a wheeled stool while you load laundry machines and using a laundry tote to transfer clothes from washer to dryer can save a lot of energy and time. You can also break down big chores into smaller steps, taking an incremental approach to accomplishing complex tasks. Small adjustments add up to big changes!
5. Build Everyday “Go-To” Kits
Quick access to necessary objects is another great way to lower stress and save time. Keeping premade activity kits like puzzles, paint sets, or knitting supplies around the home provides an easy creative outlet when you have downtime, reducing the need to dig through boxes and drawers looking for the tools you need. Similarly, stashing small conveniences like applesauce pouches for taking medications, or a compact camping stool for outdoor outings, makes daily life more flexible and enjoyable. The more time you spend preparing, the less stress you’ll encounter later!
Life hacks don’t have to be complicated. With some forethought and planning, you can create routines that support healthier choices and make room for the activities you love. Try one or two of these hacks this week and see if your days begin to feel a little lighter and more manageable.
Living with Parkinson’s disease brings unique challenges, especially when it comes to mobility, balance, and safety. Fortunately, modern technology can help make life a little easier and more comfortable. Let’s explore some practical ways smart devices and simple home updates can support people with Parkinson’s and offer peace of mind to their loved ones.
Medication Management
Staying on top of medication schedules is very important in Parkinson’s care. Automated medication dispensers and reminder apps (like My KP Meds, for example) help ensure medicine is taken correctly and on time, while lockable pillboxes and medicine cabinets protect prescriptions from interference and keep them from getting lost.
Meal Prep
Grocery and meal delivery apps are a fantastic way to cut down the number of daily errands and provide a stocked pantry with less effort. If cooking is physically demanding, smart appliances such as ovens and microwaves with programmable features can automate parts of the process, reducing the need for prolonged standing or bending.
Transportation
As we age, driving may become unsafe or no longer feasible. Rideshare services like Uber and Lyft, along with public transit apps, can preserve independence once driving is off the table. Consider using these options regardless of driving ability during times of high physical and mental discomfort. Sitting back and enjoying the ride is a powerful way to relieve the stress of travel.
Fall Prevention
Falls are one of the most common and serious risks for people living with Parkinson’s. Muscle stiffness, slowed movement, and balance issues can make everyday hazards like cluttered floors, dim lighting, or steep stairs much more dangerous. Wearable devices such as GPS trackers, bracelets, or smartwatches can alert caregivers to someone’s location, while call detection devices and smart speakers can request help immediately after a fall. It’s a good idea for those living with gait difficulties to carry a call device anytime there’s a risk of falling.
In addition to smart technology, these simple home adjustments can greatly reduce fall risks:
Floors – Remove clutter, move pet bowls and toys out of walkways, and secure rugs with non-slip backing
Kitchen – Store frequently used items within easy reach and use a sturdy step stool when necessary
Bathroom – Install grab bars, nonslip mats, and consider a shower chair
Stairs – Install good lighting and add handrails on both sides
Bedroom – Keep a phone or fall alert device by the bed and ensure its within easy reach
Outside – Add motion sensor lights near doorways, steps, and gates
When to Ask for Help
While smart technology offers meaningful solutions for Parkinson’s patients who want to live independently at home, it’s not a substitute for human support. If you or a loved one struggles with home safety, it may be time to discuss additional options with your healthcare team. Sometimes a higher level of living assistance is required, and it’s best to identify that as early as possible to reduce the risk of injury.
By combining technological support with practical fall-prevention strategies and human interventions, we can create safer, more comfortable environments for those living with Parkinson’s.
Basic daily life skills, such as reaching for objects, are affected by Parkinson’s. By practicing movement sequences, these skills can be improved and strengthened. Mindful Movement teaches people with Parkinson’s adapted yoga movements by uniting thought and action.
About the Presenter
Char Grossman MA, ED.S., C-IAYT is a nationally certified psychologist and formally trained certified yoga therapist. Learn about the benefits of Mindful Movement and follow a demonstration. She has authored a diverse collection of blog posts, been a panelist for Curetalks, and given two interviews to The Huffington Post. Char continually integrates complementary tools that reinforce the idea “If you put your body and your mind together, you’ll see changes.”
September 2, 2025
While meditation is one of the best-known ways to quiet the mind and refresh your senses, practicing mindfulness doesn’t have to mean sitting still for 20 minutes with your eyes closed. Sometimes, the simplest activities can help you reset and sharpen your focus. Here are seven easy ways to bring mindfulness into your day.
1. 5-4-3-2-1 Grounding Technique
When your mind is racing, take a moment to pause and notice:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
It’s a fast, reliable way to get outside your head and anchor yourself in the present moment.
2. Slow Your Roll
If you’re on the go, walk slowly and pay attention to each step. Notice the rhythm of your feet, the feel of the ground under your shoes, and your surroundings. Even just a few minutes of mindful walking can clear mental clutter.
3. Stay in the Moment
No matter what you’re doing, take a few moments to pay close attention to your movements and sensations. If you’re drinking a beverage, for instance, sip slowly and savor it. Notice the temperature, flavor, and sensation. These tiny pauses can transform an everyday habit into a calming ritual.
4. Box Breathing
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4, and repeat as many times as you like. This simple breathing exercise helps regulate stress and takes only a few minutes.
5. One-Minute Body Scan
We often hold tension in our bodies without realizing it. Close your eyes and focus your attention from head to toe, noticing where you feel tight or anxious. Then consciously relax those areas and take a few deep breaths to release the tension.
6. Declutter a Small Space
When you’re at home or at work, choose one drawer, desktop area, or digital folder. Pay attention to the act of sorting and letting go. Intentionally cleaning and organizing even a small space provides a sense of accomplishment and focus.
7. Micro-Pausing
Before switching gears and taking on a new task or activity, take a breath, roll your shoulders, and sit still for a moment to clear your mind. Imagine releasing your previous thoughts and concerns. This redirects focus to what’s coming next and helps prevent mental clutter from building up throughout the day.
To learn even more great ways to incorporate mindfulness into your daily life, sign up for our upcoming Wellness Webcast Mindful Movement for Parkinson’s!
September 2, 2025
It’s well known that Parkinson’s disease can increase anxiety and impair relaxation. Fortunately, there are ways to help mitigate it. Music is one of the most enjoyable tools for decreasing stress and promoting relaxation because it engages brain networks tied to emotion and reward. This means that listening to music can boost dopamine, the neurotransmitter depleted by Parkinson’s. Listening to music also supports mental health by stimulating social connection and emotional comfort.
Is all music created equal or are some varieties better than others at relaxing the brain? Let’s find out!
Instrumental Music
One of the best choices for calming the brain is instrumental music. Unlike songs with lyrics, instrumental tracks allow the mind to ease without the need to process language or concrete meaning. This is particularly helpful for people with Parkinson’s, who may already be managing cognitive fatigue. Research from neurologic music therapy programs supports the use of slow instrumental music to reduce anxiety, improve mood, and even enhance sleep quality in people with neurological conditions.
Music with a tempo of around 50 to 60 beats per minute is ideal for reducing heart rate, easing muscle tension, and matching the body’s natural rest rhythms. Classical genres, soft piano, ambient guitar, and even instrumental jazz or lo-fi can all fall into this category. What matters most is that the music feels gentle, predictable, and soothing to the listener.
Natural Sounds
Since natural soundscapes have a calming effect on the brain by themselves, combining ambient or meditative music with elements like rainfall, ocean waves, or birdsong can create the sense of being in a restorative environment and deepen one’s sense of peace. For some, listening to recordings of rainstorms or forest walks can create a mental “reset,” reducing sensory overload and easing stress.
Apps and streaming platforms offer a wide range of listening options, and they’re often used in guided relaxation or meditation routines. To kick things up a notch, try searching your favorite streaming platform for binaural beats, subtle sound frequencies that influence brainwaves, which may enhance these effects even more. Some studies suggest binaural beats can increase theta waves associated with calm and relaxation, though more rigorous trials are still ongoing.
Personal Meaning
It’s time to crank up those old favorites, because research has shown that nostalgia can be a powerful trigger for happiness, relaxation, and even cognitive resilience. Whether it’s a wedding song, a tune from your teenage years, or a lullaby your parents used to sing, familiar music does more than spark warm feelings. It can strengthen emotional connections and help you recall joyful memories because listening to music activates the limbic system, the part of the brain responsible for memory and emotional processing. This helps release dopamine, lift your mood, and ease anxiety.
Studies have also shown that personally meaningful music can help preserve a sense of identity, especially for individuals navigating memory changes or cognitive decline. Creating a “memory playlist” that consists of songs tied to important life events is an easy and fun activity to incorporate into a broader mental wellness practice. Listening to such a playlist during your morning routine, while relaxing in the evening, or even while walking or stretching can become a source of emotional grounding over time. Think of it as a tool to center yourself, lift your spirits, and reconnect with your story.
For more information on how music can help those living with Parkinson’s, check out our Wellness Webcast Music Therapy for PD!
Getting a good night’s sleep is not an easy task when you have Parkinson’s. Why do we struggle with sleep, what is REM Behavior Disorder, and how do we navigate these challenges?
About the Presenter
Amy Amara, MD, PhD, Professor of Neurology and Movement Disorders Section Head at the University of Colorado School of Medicine, She has a broad range of clinical interests within Movement Disorders and Sleep Medicine, including non-pharmacological interventions such as exercise for sleep disorders and cognitive dysfunction in patients with Parkinson’s disease.
