Parkinson – Diet & Lifestyle

Ayurvedic and Yogic Routine for Managing Parkinson’s Disease
Introduction
Parkinson’s disease is a progressive neurological disorder affecting movement and coordination. Ayurveda and Yoga offer holistic strategies to manage symptoms and enhance quality of life by balancing the body’s doshas (Vata, Pitta, Kapha) and supporting the nervous system. This guide provides a daily plan, dietary tips, and exercises tailored for those with Parkinson’s.
Morning Routine
1. Wake-Up (6:00-7:00 AM)
   – Mantra/Positive Affirmations: Begin the day with calming affirmations to reduce stress and anxiety.
   – Hydration: Drink a glass of warm water infused with a pinch of turmeric and a squeeze of lemon to support digestion and detoxification.
2. Oil Pulling (6:15-6:25 AM)
   – Swish 1 tablespoon of sesame or coconut oil in your mouth for 5-10 minutes. Spit it out and rinse with warm water.
3. Tongue Scraping (6:25-6:30 AM)
   – Use a tongue scraper to remove toxins and stimulate the digestive system.
4. Yoga and Pranayama (6:30-7:15 AM)
   – Asanas: Focus on gentle, grounding poses to balance Vata dosha and improve coordination:
     – Tadasana (Mountain Pose)
     – Vrksasana (Tree Pose)
     – Trikonasana (Triangle Pose)
   – Pranayama: Practice Anulom Vilom (Alternate Nostril Breathing) and Brahmari (Bee Breath) to calm the nervous system and balance Vata dosha.
5. Meditation (7:15-7:30 AM)
   – Engage in mindful meditation or practice Japa (repetitive chanting) to promote mental clarity and calmness.
6. Herbal Tea (7:30-7:45 AM)
   – Drink an infusion of Brahmi and Ashwagandha to support cognitive function and reduce stress.
Breakfast (8:00-8:30 AM)
   – Food: Choose warm, nourishing foods like porridge with ghee, nuts, and fruits. Include grounding spices like cinnamon and cardamom or chapati with vegetables and green chatni.
Mid-Morning (10:00-10:30 AM)
   – Water Infusion: Drink water infused with cucumber slices and mint leaves to stay hydrated and support digestion.
Lunch (12:00-1:00 PM)
   – Food: Eat a balanced meal with whole grains (like quinoa or brown rice), lean proteins (lentils or tofu), and a variety of cooked vegetables. Use spices like cumin, coriander, and turmeric to aid digestion and balance Vata.
Afternoon Routine (2:30-3:00 PM)
   – Herbal Drink: Sip on a warm infusion of ginger, cinnamon, and licorice root to support digestion and reduce inflammation.
   – Short Walk: Take a 10-15 minute walk to improve circulation and digestion.
Evening (5:00 PM)
 – Herbal Drink: Sip on a warm infusion of ginger, cinnamon, and licorice root to support digestion and reduce inflammation.
Yoga or Exercise (6:30-7:15 PM)
   – Engage in light physical activities like walking or gentle yoga stretches focusing on relaxation and flexibility. Consider poses like Setu Bandhasana (Bridge Pose) and Shavasana (Corpse Pose).
Dinner (7:30-8:00 PM)
   – Food: Keep dinner light and easy to digest. Opt for a bowl of vegetable soup or kichari (a mix of rice and lentils). Avoid cold or raw foods.
Bedtime Routine
1. Herbal Tea (9:00-9:15 PM)
   – Drink warm milk with a pinch of nutmeg or ashwagandha to promote relaxation and better sleep.
2. Meditation or Relaxation (9:15-9:30 PM)
   – Practice deep breathing exercises or progressive muscle relaxation to wind down and prepare for sleep.
3. Sleep (10:00 PM)
   – Aim for 7-8 hours of restful sleep. Ensure your sleeping environment is dark, quiet, and cool.
Do’s and Don’ts
Do’s
– Maintain a Consistent Routine: Regularity helps stabilize Vata and reduces stress.
– Stay Hydrated: Drink warm or room-temperature water throughout the day.
– Include Healthy Fats: Use ghee, olive oil, and avocados to nourish the nervous system.
– Engage in Gentle Exercise: Yoga, walking, and Tai Chi are beneficial for improving coordination and balance.
Don’ts
– Avoid Processed Foods: Reduce intake of processed sugars, caffeine, and alcohol.
– Limit Cold Foods: Cold foods and drinks can aggravate Vata dosha.
– Reduce Stress: Avoid stressful activities and environments. Practice relaxation techniques regularly.
Tips for Managing Parkinson’s
– Balance Vata Dosha: Focus on grounding and warming practices to stabilize Vata, which is often associated with nervous system disorders.
– Use Adaptogenic Herbs: Herbs like Ashwagandha and Brahmi can support cognitive function and reduce stress.
– Mindfulness: Practice mindfulness and meditation to improve mental clarity and reduce anxiety.
– Regular Massage: Abhyanga (self-massage) with warm sesame oil can help calm the nervous system and improve circulation.
Conclusion
Incorporating Ayurvedic principles and Yogic practices into your daily routine can help manage Parkinson’s disease by balancing the body’s energies and supporting overall well-being. This holistic approach emphasizes diet, exercise, and mindfulness, offering a natural and effective way to enhance quality of life.

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