Parkinson’s is a neurodegenerative disease that primarily affects movement. It is caused by the loss of dopamine-producing cells in the brain.

Although there is no cure for Parkinson’s, research suggests that certain nutrition strategies can help reduce the risk of developing the disease. In this article, we will discuss some of the evidence-based nutrition strategies for reducing Parkinson’s risk.

1. Eat a Plant-based Diet

Eating a plant-based diet is associated with several health benefits, including reducing the risk of Parkinson’s disease.

A study published in the Journal of Parkinson’s Disease found that individuals who followed a plant-based diet had a 43% reduced risk of developing Parkinson’s disease compared to individuals who did not follow a plant-based diet.

Plant-based diets are rich in antioxidants, fiber, and anti-inflammatory compounds that can significantly reduce the risk of Parkinson’s disease.

Some of the healthiest plant-based foods include fruits, vegetables, beans, nuts, seeds, and whole grains. Eating a diverse range of plant-based foods can provide your body with the essential nutrients it needs to function optimally.

2. Increase Intake of Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats that play a critical role in brain health. Several studies have suggested that increasing the intake of omega-3 fatty acids may reduce the risk of Parkinson’s disease.

A study published in the journal Neurology found that individuals who consumed high amounts of omega-3 fatty acids had a 39% reduced risk of Parkinson’s disease compared to individuals who consumed low amounts of omega-3 fatty acids.

Omega-3 fatty acids are found in fatty fish, such as salmon, mackerel, and sardines. Some plant-based sources of omega-3 fatty acids include flaxseeds, chia seeds, and walnuts.

Consuming these foods regularly can help increase your omega-3 fatty acid intake and reduce your Parkinson’s disease risk.

3. Limit Consumption of Saturated and Trans Fats

Saturated and trans fats are unhealthy fats that have been linked to several chronic diseases, including Parkinson’s disease.

A study published in the journal Neurology found that individuals who consumed high amounts of saturated and trans fats had a higher risk of developing Parkinson’s disease compared to individuals who consumed lower amounts of these fats.

To reduce your risk of Parkinson’s disease, it is essential to limit your consumption of saturated and trans fats. Some of the common sources of these fats include fatty meats, butter, cheese, and processed foods.

Instead, try to consume healthier fats, such as monounsaturated and polyunsaturated fats, which are found in olive oil, avocados, nuts, and seeds.

4. Consume More Iron-rich Foods

Iron is an essential mineral that plays a critical role in many bodily functions, including brain health. Several studies have suggested that low levels of iron may increase the risk of Parkinson’s disease.

A study published in the Journal of Neurochemistry found that individuals who consumed high amounts of iron had a lower risk of developing Parkinson’s disease compared to individuals who consumed low amounts of iron.

To increase your intake of iron, consume more iron-rich foods, such as red meat, poultry, fish, beans, lentils, and fortified cereals.

You can also increase your iron absorption by consuming vitamin C-rich foods, such as citrus fruits, strawberries, and bell peppers, with your meals.

5. Drink More Coffee

Coffee is one of the most widely consumed beverages worldwide and is known for its numerous health benefits. Several studies have suggested that drinking coffee may reduce the risk of Parkinson’s disease.

A study published in the Journal of Alzheimer’s Disease found that consuming 3-5 cups of coffee per day was associated with a 64% reduced risk of Parkinson’s disease.

Coffee contains several bioactive compounds, including caffeine and antioxidants, that may reduce the risk of Parkinson’s disease.

However, it is essential to consume coffee in moderation, as excessive consumption can lead to negative side effects.

6. Consume More Vitamin D

Vitamin D is a critical nutrient that plays a vital role in bone health, immune function, and brain health. Several studies have suggested that low levels of vitamin D may increase the risk of Parkinson’s disease.

A study published in the journal Movement Disorders found that individuals with low levels of vitamin D had a higher risk of developing Parkinson’s disease compared to individuals with normal vitamin D levels.

To increase your vitamin D intake, consume foods that are rich in vitamin D, such as fatty fish, egg yolks, and fortified foods. You can also increase your vitamin D levels by spending more time in the sun or by taking vitamin D supplements.

7. Limit Consumption of Alcohol

Alcohol is a commonly consumed beverage that has been linked to several health risks, including Parkinson’s disease.

A study published in the journal Acta Neurologica Scandinavica found that individuals who consumed high amounts of alcohol had a higher risk of developing Parkinson’s disease compared to individuals who consumed lower amounts of alcohol.

To reduce your risk of Parkinson’s disease, it is essential to limit your consumption of alcohol. If you choose to consume alcohol, do so in moderation and avoid binge drinking.

8. Consume More Antioxidant-rich Foods

Antioxidants are compounds that protect your cells from damage caused by free radicals. Several studies have suggested that consuming antioxidant-rich foods may reduce the risk of Parkinson’s disease.

A study published in the Journal of Parkinson’s Disease found that individuals who consumed high amounts of antioxidant-rich foods had a 32% reduced risk of Parkinson’s disease compared to individuals who consumed low amounts of these foods.

Some of the best sources of antioxidants include fruits, vegetables, nuts, seeds, and spices, such as turmeric and ginger. Consuming a variety of antioxidant-rich foods can provide your body with the essential nutrients it needs to function optimally.

9. Maintaining a Healthy Weight

Obesity is a significant risk factor for several chronic diseases, including Parkinson’s disease.

A study published in the journal Movement Disorders found that individuals with a high body mass index (BMI) had a higher risk of developing Parkinson’s disease compared to individuals with a healthy BMI.

To reduce your risk of Parkinson’s disease, it is essential to maintain a healthy weight. This can be accomplished by consuming a healthy diet, participating in regular physical activity, and getting adequate sleep.

10. Managing Stress

Chronic stress is a common problem that can negatively impact your overall health. Several studies have suggested that chronic stress may increase the risk of Parkinson’s disease.

A study published in the journal Neuroscience Letters found that individuals with high levels of stress had a higher risk of developing Parkinson’s disease compared to individuals with low levels of stress.

To reduce your risk of Parkinson’s disease, it is essential to manage your stress levels. This can be accomplished by practicing stress-reducing techniques, such as yoga, meditation, or deep breathing exercises.

Participating in regular physical activity can also help reduce stress and improve overall health.

Conclusion

Parkinson’s disease is a chronic disease that can significantly impact a person’s quality of life. Although there is no cure, adopting healthy nutrition strategies can help reduce the risk of developing the disease.

By following the above nutrition strategies, you can provide your body with the essential nutrients it needs to function optimally and reduce your Parkinson’s disease risk.