Changing one’s diet is a difficult topic for many people. Today we will explore how dietary changes are part of the healthy changes you need to make in your recovery journey.
Changing one’s diet
I have had quite a few people tell me over the years that if they had to change their diet, they would not be doing the Parkinson’s Recipe for Recovery®. As a result, I will begin as I generally do when discussing healthy eating, with this quote from Margaret Mead:
“It is easier to change a man’s religion than to change his diet.” (This goes for women, too).
Cause 2 of bringing symptoms to the surface
Cause 2 of the three main causes that bring Parkinson’s symptoms to the surface is expressed in the Recipe as:
“Phlegm-Fire Agitating Wind, which is caused by dietary considerations such as consumption of too much greasy, fried or sweet foods.” (“sweet food” refers to processed white sugar sweets and desserts, not natural sugar from fruit and products like maple syrup, agave, or honey).
In English, this translates to:
1. Too much phlegm (mucus, inflammation) in the body.
2. Heats up the body.
3. Agitates the wind inside the body causing an increase in symptoms.
What dietary changes can you make to reduce phlegm (mucus, inflammation) in the body?
Dietary changes
If you search on Google, what are anti-inflammatory foods, you get:
Anti-inflammatory foods are those that help reduce or or prevent inflammation in the body. Inflammation is a natural process, but chronic inflammation can contribute to various health problems. Foods rich in antioxidants, omega-3 fatty acids, and certain vitamins and minerals can help combat inflammation.
Examples of anti-inflammatory foods include:
- Fruits: Berries (strawberries, blueberries, raspberries), grapes, and citrus fruits (oranges, lemons).
- Vegetables: Leafy greens (spinach, kale, collard greens), tomatoes, and colorful vegetables like carrots.
- Whole grains: Brown rice, quinoa, oats, and other whole grains can help reduce inflammation.
- Healthy fats: Fatty fish (salmon, tuna, mackerel), nuts (walnuts, almonds), and seeds (chia seeds, flaxseeds) are rich in omega-3 fatty acids.
- Other: Garlic, ginger, turmeric, dark chocolate, and green tea.
- Spices: Turmeric and ginger are known for their potent anti-inflammatory properties, according to a health resource.
Why these foods are helpful:
- Antioxidants:. They protect cells from damage caused by free radicals, which contribute to inflammation.
- Omega-3 fatty acids:. These healthy fats help reduce inflammation in the body, particularly in joints.
- Vitamins and minerals:. Specific vitamins like C and D, as well as minerals like magnesium, play a role in regulating the body’s inflammatory response, according to a health resource.
- Fiber:. Found in whole grains, fruits, and vegetables, fiber helps regulate blood sugar levels and reduce inflammation.
Additionally, click on the picture below for more detailed information about anti-inflammatory foods as well as substitutions for inflammatory foods.
Finally, by incorporating these foods into your diet, you can help manage and reduce chronic inflammation, contributing to overall health and well-being.
The gift of healthy food
The ego mind will challenge every positive thing you do in your recovery. Additionally, when you choose to be the real you (click here for last week’s blog post on being the real you), the ego mind becomes afraid.
Moreover, choosing healthy food is a gift you give yourself. Also, the ego mind will say you are punishing yourself by making dietary changes. However, when you make healthy dietary changes, you are giving yourself the gift of great tasting nutritional food that will fuel your body and improve your health.
When you click the food chart picture above, one of the breakfast suggestions is a chia bowl. Also, to get you started with a healthy breakfast option, click below for Sally’s Warm Cardamon Breakfast Chia Porridge filled with lots of nutrition and fiber:
Warm Cardamon Breakfast Chia Porridge
Food is medicine
“Let food be thy medicine and medicine be thy food.” — Hippocrates, the ancient Greek physician often considered the father of medicine.
In the comments below, let us know of at least one healthy food option you have been gifting yourself with during your Parkinson’s recovery journey.
You are worth it!!!
All my best,
Howard
I eliminated processed sugar weeks ago. I have felt much better since, and love my bowl of fresh organic berries for dessert every night.
And I’ve lost belly fat in the process!
Hi Howard,
What an interesting and difficult question to answer.
My choice would be blue berries/blackberries,
I would like to think that I am aware of the following
But I try to consider the producer – fair trade
Seasonal fruits to the area or imported,
If processed in some way,
& cost all play a part.
Thank you for giving this subject the importance it deserves.
I have been working with Howard for a few years but new to responding to the blog so I thought I’d give it a try! Hi everyone! It took me about a year before I really changed my diet, but I eventually gave up all dairy, fast food, seed oils, alcohol, and sugary desserts. I eat a lot of fresh cooked and raw vegetables, fish and berries or some sort of in season fruit for desserts. I also enjoy nut butters, dates and dark chocolate. Working with Howard I’ve learned how to open my heart and forgive and love myself— in doing so I’ve taught myself how to eat in moderation and enjoy clean healthy food on a daily basis. It’s something I couldn’t have achieved on my own. I am grateful!
I have eaten the Mediterranean diet for years….no red meat or fast food, mostly salmon and other fish and chicken, lots of fruits and veggies. I also eat some dairy, including cheese, yogurt, 1/2 and 1/2 in decaf coffee. My problem is ice cream, which I love. Butter Pecan in particular! Not daily but I know I need to give this up…or maybe in moderation. Thanks always to Howard for your support and encouragement.
So agree with all this… making progress in getting back to this way of eating. Bill and I ate this way during the 3 years he had Stage 4 prostate cancer 5 years ago. He is still cancer free but we need to get back to this healthier lifestyle.
What about meat? Bill has a very difficult time giving this up completely.
Howard’s response:
Do your best with meat. A little less meat and a little more fruits, vegetables, greens, grains, etc. will be okay. If you click the link of the food picture in the blog post, they make substitute suggestions in the article.
Blessings,
Howard
My diet has been for years ( started pre Parkinson’s) Cow dairy free, no Red meat, no sugar. I enjoy chicken, fish, fruits, especially dates, nuts and seeds, Goat Kefir, eggs, grains… I eat vegetables but not much, that’s my challenge :)
Thank you, Howard, for your larger holistic broad perspective!
Left sugar three years back
Four months, switched to milets diet
No non-veg
Started using home based oil for cooking since a month back
….
I am married to a dietician, so I consider my diet to be good most of the time. There are occasions where I will enjoy birthday cake or a dessert with processed sugar when in a social gathering. I have learned to love myself enough to not dwell on this, and to get back to eating sensibly.
Good morning from Toronto, Canada. I was introduced to Fighting Parkingson’s Drug Free by a friend who gifted me the book after sharing with her the onset of my symptoms last Fall. It’s been a blessing of hope and empowerment. Fish oil supplement has made a tremendous difference to my symptoms in addition to a healthy – diverse diet of plants, grains (GF) and protein. 1 tsp of fish oil at breakfast disappeared my winter eczema in 6 weeks and adding a second tsp of fish oil at night has eliminated disturbing dreams and waking up with a grim state of mind. There are other dietary ways to increase omega 3 fatty acids, fats essential for the nervous system and brain, however, I’ve found the supplement invaluable. Blessings of health and happiness to you all. Howard, thank you!
Greetings! I plan to try chia seeds. Also Bob and I have been eating more salmon and quinoa lately, two foods we used to eat and got out of the habit of having. I want to try the breakfast porridge too that Sally included. It looks delicious.
How generous Howard and Sally were to give us such a wealth of information. Thanks to you both!
Thank you Howard. Having a secondary disease where my
diet is very limited with regard to fresh fruits, vegetables and
legumes/beans makes eating seem for Parkinson’s Recovery
even more difficult. I adhere to no alcohol or red meat and drink
lots of water, stay away from fried food. Am very aware and do the
best I can but admit it’s not easy. Especially keeping the weight on.
Eating regularly food loaded with healthy antioxidant spices is a way forward. These should be pesticides free too!
I appreciate all the comments and sharing! I will try the porridge recipe as well..
I have added chia seeds and have eaten much fresh fruit this summer when in season. The garden has produced lots of fresh vegetables and that has been helpful as well. I have also added avocado/guacamole to my diet and I find it very satisfying.
I do struggle with cooking because of fatigue and other symptoms.
Knowing my best is good enough is liberating.
Thanks Howard!
Wow, what a topic. Howard you’ve read my mind. I was thinking about this this week and wondering if I should ask you about it! There’s so much to be said about this, and I feel kind of speechless in the face of such a complex topic. I guess what I can say that I really enjoyed reading everyone’s comments. It’s so nice to be part of the crew. Thank you for these reflections.
For what it’s worth, I can add a few solutions that I found recently. One is to make a nice big pot of iron rich small red beans in the rice cooker first thing in the morning so it cooks while I’m getting ready.
Another solution I like is to buy a celery each day and chop the end off so the stalks are free. Then I’ll leave it on the cutting board to remind myself to eat it during the day at some point. Sometimes it’s really nice and refreshing and other times it’s really bitter, I figure it’s like a bitter message to Parkinson’s: get out now! : )
Thank you, Howard, for this post. I believe a healthy diet is important for the body. I’ve been eating healthy for many, many years. That means no dairy products, no processed sugar, mostly organic and local vegetables and fruit. Since my diagnosis last year, I’ve been a vegetarian and abstain from alcohol. I occasionally eat good fish. My friends wonder why, despite my healthy lifestyle, I’m sick. I think it’s a test to take a new path, to heal my soul, and to discover my soul’s purpose.
I bless you all.
I have discovered the chia seed.
I have not only benefitted nutritionally but it has helped with digestion and keeping the intestines moving – no more constipation!