It’s normal to feel stressed, anxious or depressed during a public health crisis.

Here are some tips for maintaining your mental health and emotional well-being throughout the coronavirus pandemic.

In a matter of weeks, COVID-19 has significantly changed the lives and daily habits of billions of people around the world. We find ourselves looking for ways to cope with the stress, anxiety, boredom or depression that coincide with social distancing and sheltering in place.

Just because we are staying home doesn’t mean we need to depend on Netflix alone for comfort and entertainment. Many of the things we do out in the world can still be done from the comfort of home using the devices we already depend on day-to-day.

With most of us feeling the impact of COVID-19 in our work schedules and daily routines, it is so important to take care of ourselves during these uncertain times. Here are a few simple tips on staying centered (and sane) throughout the coronavirus chaos.

Try mindful meditation

Mindful meditation involves using breathing or other techniques to bring deliberate (but nonjudgmental) attention to the thoughts, emotions and bodily sensations of the present moment. With regular practice, people become more aware of the human tendency to quickly judge our everyday experiences and respond with negative, unhelpful patterns of thinking. Combining awareness with acceptance of experiences provides a wider, calmer perspective on stressful situations and helps squash negative emotions before they can take hold. Read our article on mindfulness meditation to get started.

Do relaxing exercises

Gentle exercises such as yoga and tai chi emphasize strength, flexibility and body awareness — all of which make for healthier posture and balance, while simultaneously improving sleep and reducing stress and anxiety. In a study conducted by the Yoga Biomedical Trust in London, 94 percent of participants saw a reduction in anxiety after performing yoga each morning, and 82 percent said it helped with their insomnia.

Volunteer from home

Helping others in need can be one of the most rewarding ways to reduce stress. Points of Light, the world’s largest organization dedicated to volunteer service, has launched a series of opportunities for people to volunteer without leaving their homes. Examples include connecting with isolated seniors through shared interests such as music and art, and a crisis text line that offers text-based counseling to help combat coronavirus-related stress.

Give social gaming a spin

Even if you aren’t a “gamer” or caught up on the latest online gaming trends like Animal Crossing, Fortnite or Pokemon Go, there are tons of traditional board games like Scrabble and poker you can play online, along with world-creating adventure games and drawing games similar to Pictionary. With many of these games, you can either play solo, with friends and family, or pair up with strangers.

Seek help if you need it

The Disaster Distress Helpline is a toll-free, multilingual, 24/7, 365-day-a-year, national hotline that provides immediate crisis counseling for people in the U.S. and its territories who are experiencing emotional distress related to traumatic events and incidents of community unrest including infectious disease outbreaks. Call 1.800.985.5990 or text TalkWithUs to 66746 to connect with a trained crisis counselor.

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It’s perfectly normal to feel anxious or depressed during these trying times, especially since we are limited on what we can do, where we can go and who we can see. It helps to remember that just because we are staying at home right now doesn’t mean we can’t stay connected and stay active during the coronavirus pandemic.

Instead of focusing on what we don’t have – toilet paper, for instance, what gives?! – maybe we should also take this time to focus on self-care and gratitude for everything we do have. Having the rare opportunity to slow down, breathe and look inward might just be a small silver lining to this public health crisis.

Here are seven ways to stay active at home while social distancing during the coronavirus outbreak.

Right now, people all over the world are “social distancing” in order to slow the spread of COVID-19. In this time of intentional isolation, we are being asked as good citizens to avoid direct contact with others, remain 6 feet apart and limit our ventures outside of our homes.

Just because we’re stuck at home doesn’t necessarily mean we’re confined to the couch with a bowl of popcorn. Don’t get us wrong — the occasional TV, movie or video game binge can be a satisfying form of self-care. But much like social media, online shopping and snacking, too much of a good thing can lead to trouble.

For both our mental and physical health, we know routines are important, especially our fitness routine. If you are worried about letting those important health goals slip away, here are seven ways to stay active in and around the house and neighborhood during this time of altered routines:

Fitness videos are fun

Fitness is the best medicine for Parkinson’s disease. Studies suggest that consistent, vigorous exercise may improve how the brain uses and protects dopamine. Researchers are also looking at how specific types of movements can alleviate common motor symptoms of PD. For instance, yoga and tai chi are great ways to improve balance, while boxing can help with quickness, planning and sequencing.

You may be surprised to learn that there are plenty of safe and fun fitness videos that cater specifically to people living with Parkinson’s disease. The Brian Grant Foundation works closely with the researchers at the Balance Disorders Laboratory at Oregon Health & Sciences University to develop evidence-based programs and classes. Access free BGF workout videos here.

It’s gardening season

Quarantining at home doesn’t mean you have to stay inside the whole time. Studies have shown that spending just 20 to 30 minutes outdoors each day can significantly reduce cortisol levels and therefore lower our chances of experiencing stress, depression, anxiety or preexisting mood disorders. Research has also found that exposure to natural light can be conducive to higher self-esteem and better moods.

Gardening or doing yard work in general is an excellent way to stay active because you’re accomplishing your chores while getting exercise and reducing stress. And you’re saving money by growing your own food.

Choose a new hobby

Have you always wanted to start a hobby, but never had the time? Well, now that most of us are at home quarantining, what better time than now? Research shows that people with hobbies are less likely to suffer from stress, anxiety and depression—which is something to keep in mind during the coronavirus pandemic.

Maybe you already have a few hobbies, but you would like the opportunity to explore more. Perhaps you’re looking for hobbies you can do with a family member at home. Some people start a new hobby that challenges them intellectually or physically. If your current hobbies are relaxing, consider a challenging hobby, and vice versa. There is sure to be a hobby for you whatever your interests are. The important thing is that it is something you find meaningful and enjoyable.

Try out that new recipe

Since most restaurants are closed right now, it’s the perfect opportunity to show off those cooking skills, especially if you’re looking for creative ways to cook with shelf-stable items like dried beans and grains or canned fruits and veggies. Even if you’re already a fantastic chef, there is always something new to try. As Julie Child once said, “You’ll never know everything about anything, especially something you love.” There are thousands of new techniques and recipes out there you might love to challenge yourself with.

A nutritious diet is important for maintaining good health and preventing chronic illness. For people with Parkinson’s, nutritious foods can also help manage some of the common symptoms of the disease and support healthy brain functions. Check out BGF’s nutrition for Parkinson’s, recipes and cooking videos here.

Step outside for a walk or hike

Got a case of cabin fever? That’s typical for many people who are sheltering in place. Now that spring has sprung, why not head outside and take a walk around the neighborhood? As long as you are careful and you are able to stay at least six feet away from anyone in your neighborhood, a walk can be beneficial to your mood and health.

Our bodies and brains have to work harder when we walk outside due to the fact that we’re constantly encountering subtle changes in the environment. We subconsciously adapt to those tiny changes in our surroundings in order to navigate various inclines, sharp turns, obstacles or uneven surfaces. We aren’t just exercising our muscles—we’re exercising our cognitive thinking. This is especially important for people with Parkinson’s disease.

Clean or rearrange the home

When you’re at home for most of the day, you start to notice things around the house that need a good scrubbing or dusting. Spring cleaning or rearranging your home can feel very rewarding and productive, while giving you a great workout to boot! Remember, that there are shortcuts that can make cleaning with Parkinson’s quicker and easier.

Put on some music or a podcast, take your time and ask for help if you need. If you become fatigued during an activity, don’t push yourself to keep going. Stop, rest and drink water. If you have swelling in your feet or ankles, elevate your legs when resting. You may need to finish your chores another day or when you feel less tired. Rome wasn’t built in a day. Cleaning your home doesn’t have to be done in a day either.

Here are some ways to keep in touch with friends and family while social distancing.

Special Note: Yesterday PD experts published commentary in the Journal of Parkinson’s Disease focused on why it’s so important to help people with the disease stay active and connected while staying home. Read the article online and come back to get our practical tips for connecting with others from home.

However, not being able to talk to our loved ones can lead to feelings of isolation, loneliness, depression, anxiety or stress, which can potentially exacerbate Parkinson’s symptoms. It is more important than ever to stay connected with our family and friends during times of uncertainty. But how do we do this if we’re confined to our homes?

Fortunately, advances in technology have enabled most of us to stay connected with our loved ones online in varying degrees. Thanks to free video chat platforms like FaceTime, Google Duo, Skype, Zoom, What’sApp and Facebook Messenger — it’s easier than ever to stay connected with our favorite people.

Here’s how to video chat with your friends and family

For us technologically challenged individuals who struggle to figure out new apps and social media platforms, there are websites devoted to breaking down the instructions for video-chatting in a way that’s easy to understand.

If you have an Android smart phone, for instance, here’s how to use the Google Duo video chat function.

If iPhones are more your style, here’s how to use the FaceTime video chat function.

If you prefer to use your computer to make video calls, check out this great ‘How-To’ article from wikihow that offers instructions for making video calls on Macs or PCs.

It may take a few minutes to set something up to video chat with folks, but it is well worth the effort. A November 2018 study from Oregon Health & Science University, published in Science Daily found that people who used video chat functions are less likely to experience depressive symptoms.

Researchers compared four different types of online communication technologies – video chat, email, social networks and instant messaging – used by people 60 and older and then gauged their symptoms of depression based on survey responses two years later.

The study found that people who used video chat functions such as Skype and FaceTime had almost half the estimated probability of depressive symptoms compared with older adults who did not use any communication technologies.

Here’s how to meet other people with common interests

If your access to personal connection is more through group activities or sports – or if you have just always wondered what it’s like to get involved in groups – there are a ton of resources, clubs and teams out there to get involved with virtually. This could be a great time to start following online hobby groups.

It can be overwhelming if you haven’t explored online groups before, so here are a couple of options to help get you started.

Facebook Groups: The most informal but robust place to find any sort of group you can imagine is Facebook. Here, you can join as many groups as you wish. One suggestion would be to plug the words “Parkinson’s support groups” in the Facebook search bar. It will pull up a list of online support groups for people with Parkinson’s.

Online Forums: From fishing to knitting to watching cat videos, you can find a dedicated forum online for any passion you might have. These standalone forums often go deeper than Facebook into whatever subject you choose. Just google your interest and add the word “forum” in the search, and you will have thousands of links to choose from.

If you’re looking for Parkinson’s-specific online groups, consider this:

NeuroTalk has a robust Parkinson’s disease community, and it’s free to join!

We shouldn’t underestimate the value of human connection, especially during a crisis. Even if we can’t interact with our family, friends or coworkers face to face, it’s important to reach out to the people we care so much about. Besides, connecting with our loved ones online is a wonderful way to help pass the time until we can be together again.

Do certain diets, such as keto, vegan, gluten-free, Mediterranean and intermittent fasting, live up to the hype when it comes to mitigating symptoms of PD? The jury is still out for most of them.

We all know how critical nutrition is for our health. With bone thinning, dehydration, gastrointestinal complaints, weight loss and lowered mobility commonly associated with Parkinson’s disease, it’s important to stick to a healthy diet.

We investigated five popular diet trends to see whether there is any concrete medical evidence backing up their potential benefits for people with PD. Spoiler alert: There wasn’t much! But we hope this information will be a good starting point for your journey into healthier meal-planning.

The Mediterranean Diet

The Mediterranean diet entails eating the same types of foods as those living in countries that border the Mediterranean Sea, such as Italy, Greece, Spain, France, Morocco and Croatia. This includes fruits, vegetables, nuts, legumes, whole grains, olive oil and seafood high in omega-3 fatty acids.

The Mediterranean diet has been embraced by many for its “heart-healthy” components. For instance, the omega-3 fatty acids in seafood improve heart health, and olive oil is shown to lower cholesterol. Studies have confirmed that this diet is associated with reduced risk of cardiovascular disease. It is also recognized by the World Health Organization as a “healthy and sustainable dietary pattern.”

There are little to no difficulties in following the Mediterranean diet, as it is well-balanced nutritionally, and the ingredients are plentiful and easy to find. There are also no known health drawbacks. In fact, it is a frequently recommended diet for those living with Parkinson’s disease.

The Keto Diet

The keto diet consists of low-sugar, low-carb and high-fat foods. Doctors first started using the “Ketogenic Diet” in the 1920s to treat children with epilepsy, but in more recent years, it has been embraced by individuals looking to achieve rapid weight loss or an athletic edge.

An average American diet consists of mostly carbohydrates, which convert to blood sugar in your body. When you significantly reduce carbs and increase fats, your body stops using glucose and starts using fatty acids and ketone bodies (ketosis) to produce energy. This increases the rate at which we burn stored fat.

The keto diet faces some controversy for being a high-fat and relatively unbalanced diet. It is not advised as a long-term solution for weight loss. As to whether the keto diet is beneficial for those living with Parkinson’s, a couple of small studies have found potential evidence that it may help with some of the non-motor symptoms of PD.

The Vegan Diet

The vegan diet has been around for millennia and is often shrouded in controversy, as the purported benefits are usually considered more moral than health related.

Vegans eat plant-based diets that exclude all animal products, including meat, poultry, fish, dairy and eggs. Doctors tend to warn vegans that removing all animal products from one’s diet without replacing essential nutrients like calcium, omega-3, vitamin B and protein, can lead to malnutrition.

However, some studies have shown that a carefully planned, vegetable-based diet free of processed foods and including plenty of essential nutrients can be helpful for overall health. In fact, there are some small case-controlled studies that theorize diets high in animal fat or cholesterol are associated with an increase in risk of Parkinson’s disease.

The Gluten-Free Diet

The gluten-free diet excludes the protein gluten, which is found in wheat, barley and rye. This protein can cause inflammation in the gastrointestinal tract of people who have celiac disease, gluten sensitivity or a gluten allergy. It also could lead to non-specific symptoms, such as headaches, joint pain or even mood and memory changes.

At this time, no pre-clinical or clinical evidence exists to support the use of a gluten-free diet for Parkinson’s disease. People following a gluten-free diet should make sure they continue to get enough calcium, thiamin, fiber, niacin, riboflavin and folate to prevent malnutrition.

Intermittent Fasting

Intermittent fasting is more of an eating pattern than a diet. Rather than a list of acceptable foods, it is a program of timing for when you eat. A recent study found intermittent fasting in mice accelerated the retention of motor function and decreased the loss of dopaminergic neurons, suggesting that it might be beneficial to PD.

The most common methods of intermittent fasting are:

The 16/8 method: Also called the “Leangains protocol,” it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1-9 p.m. Then, you fast for 16 hours in between.

Eat-Stop-Eat: This involves fasting for 24 hours once or twice a week, such as not eating from dinner one day until dinner the next day.

The 5:2 diet: With this method, you consume only 500–600 calories on two non-consecutive days of the week but eat normally the other five days.

Unfortunately, there is no one-size-fits-all diet that will suit everyone’s needs or specifically address Parkinson’s symptoms. And while certain diet fads might be helpful for some people, they could be just as harmful to others. That’s why you must always consult with your doctor before changing your diet.

Whether you’re making a meal at home, or eating out with friends, check out our comprehensive guide to Parkinson’s nutrition. Our nutrition information can help guide you to create your own healthy diet.

Studies have shown that staying socially connected can help slow down cognitive decline, which can be especially beneficial for people with Parkinson’s disease.

Think back to the last time you visited with a family member, had a phone call with a friend or a friendly chat with a neighbor. Chances are those interactions left you feeling pretty good. That’s because humans are hardwired to crave interactions with others regardless if you are a social extrovert or reserved introvert.

Researchers have found that those who are more plugged in socially tend to function better cognitively and that increasing social interactions may help slow cognitive decline. That’s why it’s so important for people living with Parkinson’s disease to get out there and stay social.

Here are 10 ways to engage with others – however that may look for you!

1. Get online.

There’s a reason why they call it social media! Technology can be a wonderful tool for staying in touch. Facebook, Twitter, Pinterest, Instagram and Snapchat are popular social media platforms that let you post pictures and messages and stay up to date with the goings-on of friends, family, old classmates and colleagues all around the world. There are a variety of Facebook groups that are set up for people with Parkinosn’s. Search for “Parkinson’s” and Facebook and a list will come up. You can also use services like Skype or Google Meets to video-conference with multiple loved ones at the same time.

2. Allocate time for phone calls and emails.

Sometimes we get so stuck in our routines we forget to stay in touch with our closest loved ones let alone old neighbors, classmates or colleagues. Why not turn boring tasks into relationship-building opportunities? Schedule time to talk hands-free on the phone with your friends while you do laundry, walk your dog, make a meal or clean your home. You can multitask by calling loves ones on long drives, whether it’s the commute home from work or a road trip to visit other relatives or friends.

3. Start a blog or newsletter.

If you’re already pretty tech-savvy and love to flex your writing skills, consider starting a blog or newsletter and having family and friends as subscribers. Many people use blogs to update loved ones on their travels, expanding families, hobbies or side businesses. You can also email monthly or quarterly newsletters or go the old-fashioned route by printing out letters and snail-mailing them to your loved ones.

4. Take on new projects.

Challenge yourself to try new activities like book clubs, free courses at your local library, interest groups like knitting or gardening, or get more involved in a local church or community club. Sharing a common goal or hobby tends to bring people together from different backgrounds to create meaningful bonds. If you can’t find something that appeals to you, try starting your own club or group and recruit members.

5. Volunteer to support a cause.

One of the most powerful ways to bond with others is by sharing in the experience of community service. Get involved in a social or civic cause, whether it’s fundraising for a charity you are passionate about, participating in an awareness walkathon, handing out fliers around the neighborhood or volunteering at local voting polls on election day.

6. Reconnect to those with whom you’ve lost touch.

Things happen, life gets in the way and sometimes we lose touch with friends, relatives, old colleagues and classmates without ever realizing it. There’s never a bad time to reconnect. It may feel a little awkward to make the first move, but go ahead and make that phone call, write that email or send that social media request. There’s a good chance you’ll both be glad you did.

7. Help out a friend, family member of neighbor.

If you have some free time on your hand and want to spend it wisely, why not offer to help out a friend? If you have grandchildren or other young family members you would like to see more often, offer to babysit regularly. Tutor a young family member or neighbor. Lend loved ones a hand in cooking meals or cleaning house.

8. Try meeting people when you’re out and about.

Practice random acts of kindness, like holding a door for someone or asking how they’re doing. It’s easy to get a friendly conversation started by simply paying someone a compliment. The simple act of sharing a smile with a stranger you pass on the street or in the grocery store aisles can light up the parts of our brain affiliated with warmth and human connection.

9. Meet friends of friends.

One of the easiest ways to make new friends and expand your social circle is to meet your friends’ friends. If strong ties exist between person A and person B, as well as person A and person C, then person B and person C are likely to have a connection too. Researchers have referred to this as the “triadic closure.”

10. Join a Fitness Group

Find a fitness network in your area that will connect you to others with Parkinson’s.

Mood problems like anxiety and depression are common in Parkinson’s.

Fortunately, there are things we can do every day to boost our mood and improve our quality of life with Parkinson’s.

Parkinson’s disease is often characterized by motor symptoms such as tremor, rigidity and bradykinesia. Over the years, researchers have discovered there are common non-motor symptoms as well, including sleep difficulties, cognitive decline and mood problems such as anxiety and depression.

In addition to managing the motor symptoms of the disease, it’s important for people with Parkinson’s to be cognizant of their mental health. If feelings of depression or anxiety arise, it helps to know that this is a common experience among Parkinson’s patients and that there are proactive measures we can take to improve our moods.

Here are 10 helpful tips that anyone – not just people with PD – can apply to their everyday lives to curb anxious feelings, fight off depression and feel more in control of their mental health.

1. Practice mindfulness and gratitude.

Scientists have found that gratitude is strongly and consistently associated with higher immune function, lower levels of inflammation, better cardiovascular health, more efficient sleep cycles and can literally change the molecular structure of the brain. Revisit our article on the health benefits of gratitude to learn some easy ways to make gratitude a daily practice.

2. Pay someone a compliment.

Research suggests that paying someone a compliment activates the same parts of the brain as receiving a monetary award, and that compliments and praise might actually help us learn new motor skills and behaviors. Being in the habit of giving compliments also helps us notice and appreciate the goodness in people and have a more optimistic outlook on life.

3. Eat healthy, nutritious meals.

Nourish the body and mind with a well-balanced diet of fruits, veggies, whole grains, nuts beans and foods rich in omega-3 fatty acids. There are certain types of “superfoods” believed to contain nutrients that may help boost our moods. Berries, for instance, are rich in flavonoid, which may help regulate mood, improve memory and fight inflammation.

4. Stick to a routine.

Humans are creatures of habit who need structure and organization to keep their health and wellness in good working order. People who follow routines tend to have lower stress levels, more energy and better sleep habits. Those with Parkinson’s would especially benefit from routines because they can help people cope with memory loss and cognitive issues.

5. Hang out with positive people.

You’ve probably heard of the expression “misery loves company” – well there’s some truth to that. Spending time around negative people can bring on some negative feelings of your own. If you want to be happy and calm, hang out with happy and calm people. Those are the individuals most likely to motivate you to feel your best and maintain a positive attitude.

6. Get out in nature.

Studies have shown that spending just 20 to 30 minutes outdoors each day can significantly reduce cortisol levels and therefore lower our chances of experiencing stress, depression, anxiety or preexisting mood disorders. Exposure to natural light is also conducive to better moods. Click here for five ways to make the most out of your time outdoors.

7. Accomplish a small task.

There is a scientific reason for why we feel the way we do after checking off a task on our to-do lists: the brain gets a whiff of dopamine, a neurotransmitter that starts to become depleted in the brains of people with Parkinson’s. The more you accomplish the better you feel about yourself. Just be sure to keep the number of tasks on your daily to-do list at a reasonable length.

8. Exercise on a regular basis.

Working out isn’t just good for the body – it’s good for the brain. Exercising releases feel-good chemicals like endorphins and serotonin and increases the connections between nerve cells in the brain, which can improve memory and cognitive function. That’s why a consistent, vigorous fitness routine is one of the best medicines for Parkinson’s disease.

9. Treat yourself.

Self-care is a fundamental aspect of managing Parkinson’s disease symptoms because it helps improve our quality of life. The concept itself is subjective, meaning self-care can be anything from cooking a meal or taking a bath to buying a new pair of shoes or watching your favorite movie. Whatever it may be, try to fit in at least one form of self-care each day.

10. Participate.

Studies have shown that when people act altruistically, their brains activate in areas that signal pleasure and rewards. Volunteering in your community or for causes that you believe in can support positive feelings.

If you aren’t motivated to exercise, maybe it’s time to look at fitness with a fresh perspective by finding fun and easy ways to incorporate movement into your everyday life.

Maintaining an active lifestyle and exercising on a daily basis is an important way to manage Parkinson’s symptoms. But finding the motivation to stick with a routine can be challenging, especially in the winter months.

If exercise feels like a boring task or a burden on your time and energy, then you’re less likely to make it a daily habit. The trick is to make fitness fun again by incorporating creative ways to move your body that will get your heart rate up and your oxygen flowing so that you actually feel good after working out instead of fatigued. This way, fitness will become an essential part of your health and well-being – not just something you do because you’re supposed to.

Here are 10 interesting ideas for moving more without paying for a gym membership.

1. Make fitness fun.

If fitness seems more like a chore than a form of self-care, focus on activities that appeal to you. Exercise doesn’t necessarily have to mean spending 60 minutes in a gym. It could also be swimming, dancing, gardening, yoga, tai chi or taking a walk around your neighborhood. Pick activities that suit your lifestyle taking into account your budget, physical capabilities and amount of available free time.

2. Look for chances to move your body.

Working out doesn’t have to be limited to sports or structured fitness programs. There are opportunities to move throughout the day – you just have to search for them. This could be using the stairs instead of the elevator or escalator. It could mean parking farther away than usual so that you have to take more steps to get to the front door.

3. Turn exercise into a social event.

Some people are motivated to exercise when they have someone to work out with. Find a friend or family member to be your fitness buddy so you can motivate and reward each other. Turn getting fit into a family affair. Arrange for outings that are physically active, such as bowling, tennis, rowing or hiking. It’s surprising the number of steps you can fit into your day simply by walking around a mall, museum or zoo with loved ones.

4. Get active around the house.

We get exercise at home without even realizing it. Cooking, cleaning, gardening, washing the car, rearranging furniture or making home repairs are all physical activities that burn calories and help keep you fit. Keeping some exercise equipment at home are strong motivators. Options include a fitness ball, exercise DVDs, a stationary bike, free weights or jump rope.

5. Exercise while watching TV.

If you love to binge watch TV shows and movies, but feel guilty about it, why not multitask by exercising simultaneously? This is an excellent time to put that fitness ball, stationary bike, free weights or jump rope you have lying around to good use. Pilates and stretching are also fun to do while watching your favorite shows.

6. Try keeping up with pets or small kids.

The amount of energy that toddlers, kittens and puppies possess is downright awe-inspiring! Keeping up with little kids and animals is a fun and easy way to burn calories. Whether you’re playing hide-and-seek with children, dangling a string in front of a kitten or playing fetch with an ecstatic puppy, it won’t take long for them to wear you out in the best possible way.

7. Enjoy nature’s bounty.

Stepping outside and taking in fresh air is sometimes all the motivation you need to get moving. If you’ve been stuck indoors for what feels like a long time, do yourself a favor and take a stroll around the neighborhood, spend an hour or two at the park or hike along some local nature trails. It will leave you feeling rejuvenated and in a much better mood.

8. Walk or ride a bike whenever possible.

Take advantage of beautiful weather and consider walking or riding a bike whenever you need to run an errand in the neighborhood. Try biking to the post office instead of driving. Grab a couple of reusable totes and walk to the local supermarket. You’ll burn extra calories on the walk home when you’re carrying a few pounds’ worth of groceries.

9. Stretch those muscles more often.

Sometimes we put off working out because our muscles feel too stiff or sore. It could be a sign that the body has been in a stationary position for too long. If you find yourself feeling better once you start to stretch your torso, neck and limbs, this could mean your body is craving exercise and that it’s time to move.

10. Join a Fitness Group.

Find a fitness network in your area that will connect you to others with Parkinson’s.

Marlene Kendrick is funny, kind, motivated and living with Parkinson’s. When she was diagnosed with PD two years ago, she felt like she had the wind knocked out of her by what felt like a life sentence. Marlene had no idea what to do next. Her doctor gave her a prescription and said to get lots of exercise.

As a diagnostic ultrasound technician, Marlene at first wanted to hide her tremors. But working in the medical field also helped Marlene find more information about Parkinson’s, nutrition and exercise. Today with the help of exercise and medication, her tremors don’t bother her as much.

A friend also gave Marlene the book Parkinson’s for Dummies. Marlene said the book gave her perspective to plan for the future, but live for today. She prepared essential documents and materials for her family, but stopped focusing on the end. She was living with Parkinson’s and it was something she could manage. “Parkinson’s doesn’t have to overtake my life”, Marlene said.

Giving Back Through Rock & Roll

The Rolling Stones said, “I know it’s only rock & roll, but I like it.” Well, they aren’t the only ones. Marlene, her partner Jack and her friends decided to combine their passion for music with their experience throwing house parties to throw a fundraiser. BGF was one of the first resources Marlene found after her diagnosis. She said the BGF website was full of detailed information about how to live with Parkinson’s and manage the symptoms through nutrition and exercise.

In December 2018, Marlene and Jack invited family and friends to the best concert in town – in their living room! Jack’s band played while Marlene had the house full of delicious food, warm drinks and friendly smiles with family and friends.

When Marlene and Jack invited their friends, they told them it was a benefit concert supporting BGF. Their guests intended to have a good time while also supporting an important, and now very personal cause to Marlene and Jack. And people showed up! About 60 people came and raised about $2,000 for BGF. It was a success for everyone involved.

How Can I Give Back?

It’s simple! Use your interests and talents to come up with an idea to support BGF. Maybe it’s a garage sale, a bake sale, a living room concert or a portion of proceeds from a business. All of those ideas are fantastic ways to give back to improve the well-being of people with Parkinson’s.

If you want to do something like Marlene and Jack, then planning and timeline are important. Give yourself plenty of time – time to plan the scope of the fundraiser, time to send invitations (a Facebook event is one of the easiest ways), time to prepare your agenda and time to prep.

We’re very grateful for individuals and organizations in local communities conducting grassroots fundraisers that help people with Parkinson’s live inspired lives. We’re here to help to ensure your fundraising initiative is successful. Contact us at info@briangrant.org. Thank you for your support!

All it takes is a little determination and discipline to get back on track with a healthy diet.

The beginning of the new year is when many people resolve to improve aspects of their health and lifestyle, whether it’s changing their diet, exercising consistently, socializing more often or focusing on their mental health.

Giving your lifestyle a healthy makeover is a smart decision to make any time of year. It’s especially important for people with Parkinson’s to keep these goals at the forefront of their minds at all times. Easier said than done, right? We all know how challenging it can be to break bad habits – particularly unhealthy eating patterns!

Just remember that making a few small (but strategic) changes to your diet can immensely improve your nutritional health, thereby keeping the body and brain in optimal condition.

Here are 10 easy tips for improving your diet that will change your life for the better.

1. Exercise portion control.

Overeating leads to lethargy and sluggishness. If the idea of eating less feels daunting, try putting your food on smaller plates and bowls. If you know you are prone to overeating, consider putting a third of your food aside to eat later on if you’re still hungry.

2. Drink plenty of water.

Water has so many health benefits! In addition to helping you stay hydrated and improving your physical performance, water can also help with constipation – a common symptom of Parkinson’s. Experts recommend drinking 1-2 liters or 6-8 glasses of water daily.

3. Increase fruit and veggie consumption.

To get the most nutritional bang for your buck, opt for a diet dense with fruits and vegetables. Incorporate them into every meal – the more colorful the better. Fruits and veggies that are high in antioxidants are particularly helpful for people with Parkinson’s. Visit our nutritional recommendations to get our list of fruits and veggies to add to your grocery cart.

4. Cut out TV and other distractions.

Turn off the TV and put your smartphone away while you eat. You’ll not only enjoy your food more, you’ll also reduce your risk of choking if you sit up and pay attention while you’re eating. You might think you’re multi-tasking if you eat while you’re on your computer work, but the same principle applies. Next time try eating in the breakroom or on a park bench.

5. Reduce sugar intake.

Eat a few too many holiday treats? We get it! But as we start the new year, it’s a great time to get back on track and decrease your sugar intake. If you’re really craving a sweet treat, try reaching for a piece of fruit or dark chocolate to satisfy the craving and get a dose of antioxidants.

6. Take time to savor food by eating more slowly.

Eating more slowly can help you safely chew and swallow your food, which can become a problem for people with Parkinson’s. Plus savoring your food helps boost your mood by helping you slow down and enjoy the moment. Studies have shown that slow eaters consume around two ounces of food per minute, while fast eaters scarf down about 3 ounces. Next time you sit down for a meal, try putting your fork and spoon down between bites and chew your food longer than usual.

7. Plan meals ahead of time.

When we’re starving and on the move, convenience tends to trump quality – hence the term “fast food.” Prepare healthy meals and snacks in advance, portion them out into containers and grab one from the fridge before you head out the door. The next time you’re famished, you’re more likely to skip the drive-through. By spending a little extra time planning ahead for nutritious meals, it can make a world of difference in our mental and physical energy levels.

8. Eat only when you’re truly hungry.

It’s common for people to find comfort in eating, and that urge to comfort oneself can lead to eating when you aren’t actually hungry. The next time you find yourself eating when you are experiencing an emotion besides hunger – be it stress, depression, loneliness, boredom, anxiety or fatigue – try to find a non-eating activity to do instead. This could be anything from taking a brisk walk to phoning a loved one to cuddling with a pet.

9. Replace junk food with healthier snacks.

Some folks assume that healthy eating entails cutting snacks out of your life, but that is not necessarily the case, especially if those snacks provide the fuel your body and brain need to stay healthy and alert. Choose kale or spinach chips over potato chips. Ditch the French fries for sliced, oven-roasted veggies. Got an ice cream craving? Stick a yogurt cup in the freezer instead. The sky’s the limit when it comes to healthy snack substitutions.

10. Curb the late-night eating.

Sleep deprivation can impair glucose metabolism and affect hormones linked to hunger, appetite and body weight regulation. In other words, when we are sleep-deprived we may confuse tiredness for hunger. If you’re tempted to keep snacking after a balanced dinner, that may be a sign that it’s time to go to bed. If you absolutely must eat something before bed, make sure it’s a healthy snack.