Me vs PD

A brief summary of the various learning's I've had in my battle with Parkinson's

Notes

• Eliminate stress
• Sleep
  • Use a hard mattress (preferably Coir)
  • Keep a cool environment
  • Use a humidifier along with the AC, so that AC does not cause stiffness
• Build strength
  • Mental
    • Meditate
    • Engage the brain
      • Puzzles, Chess, etc
      • Audiobooks
  • Physical
    • Spend time in nature, especially getting more sun early in the morning
    • Stretch
    • Exercise
      • Be careful to avoid anything which might cause injuries. Injuries will really set you back.
      • Breathing
        • Anulom Vilom
        • Kapalbhati
        • Brahmari
      • Resistance training
        • Train your biceps, triceps, quadriceps and hamstrings
        • Youtube has lots of videos for resistance training, but I would really recommend that you find yourself an experienced personal trainer
      • Yoga
        • List of asanas useful for PD
        • Iyengar Yogashraya conducts yoga therapy sessions in Mumbai
      • Do activities which help to build the muscle-mind connection and engage your entire body – not just one side or one part
        • Tai chi and Boxing engage the entire body
        • Swimming helps build lung capacity
        • Dancing helps to build rhythm
        • Table Tennis, Badminton or Tennis are great for muscle-mind connection
• Diet
  • Drink lots of water
  • Mindful eating
    • It's not just about what you eat, it's also about when you eat it
    • Take medication on an empty stomach
    • Eat light, preferably home-cooked food
    • Eat raw food – Fruits, Salads, Nuts, Seeds
    • Include fruits which are high in fiber and vitamin C
    • Eat vegetables which are easy to digest
    • Avoid Dairy
    • Avoid taking protein-rich food around your medication, but ensure that you don't eliminate protein from your diet entirely.
    • Try sticking to 3 or 4 meals in a day. Avoid snacking.
    • Avoid processed food and sugar in all forms
    • Practice intermittent fasting
• Relaxation
  • Yoga Nidra (NSDR – non-sleep deep rest)
  • Massage
  • Soothing Music
• Posture
  • Walk with heels firmly pressed to the ground, take long strides, swing your hands and walk as if you're marching to build momentum.
  • Use upper thigh strength as much as you can, like when you walk up a flight of stairs.
  • Stand with feet spread shoulder width and heels firmly pressed to the ground.
  • Widen Shoulders and chest to reduce stress on your neck.
  • Look straight.
  • Avoid using your phone. Use an external monitor and use tools which let you connect your phone to your screen.
  • Keep your back straight as much as you can and avoid hunching
• Get the right mindset
  • Getting PD isn't the end of the world. It just needs you to adjust to a different and more disciplined way of life.
  • Be happy
  • Feel inspired and inspire others around you
  • Laugh
  • Meet people, have meaningful social interactions
  • Pursue hobbies
  • Celebrate your wins
  • Feel content
  • Be grateful
  • Help others
• Miscellaneous
  • Wear comfortable and loose clothing which doesn't restrict your blood flow
  • Try to have a consistent routine every day
  • Avoid crowded enclosed places (since everyone in the room is competing for the same oxygen)
  • Ensure good personal hygiene to avoid infections
  • Automate or outsource repetitive and mundane tasks
  • Use smart home automation to control essential electrical appliances like lights, fans, ACs, etc by voice using Alexa or Google Assistant
  • use voice typing

Videos

Stress

Sleep

Meditate

Breathing

Yoga