As the global population ages, the prevalence of Parkinson’s disease continues to rise, with an estimated 25 million people expected to be living with the neurological disease by 2050. This incurable progressive disorder affects motor abilities and other nervous system functions, typically causing stiffness, tremors, balance problems and slowed movement, along with mood changes, cognitive decline and sleep disturbances.
While aging has been shown to be the biggest driver and family history also increases the risk, research has shown that some lifestyle behaviors can help ward off or slow the onset of the disease. Experts suggest that maintaining a healthy lifestyle, including staying physically active, eating well and getting enough sleep, can help protect overall brain health and may reduce the risk of various neurological disorders.
Regular exercise is strongly linked to a decreased risk of Parkinson’s disease, according to Dr. Mary Ann Picone, the medical director at Holy Name Medical Center’s MS Center in New Jersey. Aerobic exercise can be neuroprotective and improve motor function, with studies showing it can lower risk by 50%. Picone recommends engaging in moderate-to-high intensity activities, such as walking or cycling, for at least 30 minutes daily. Weight training and resistance exercises are also beneficial, along with activities that combine balance, agility and coordination, like Tai Chi or dancing.
Research shows that getting the blood pumping helps the brain tissue build up protective mechanisms and do better on both cognitive and muscle control tests and often live longer. Picone recommends eating a diet rich in antioxidants and plant-based protein sources, especially beans, nuts and tofu, as well as foods rich in omega 3 fatty acids. It is best to avoid processed foods, she advised.
A Mediterranean or MIND-style diet, which is rich in fruits, vegetables, olive oil and whole grains, has been linked to a lower risk of Parkinson’s disease. Foods containing antioxidants, such as purple, red and blue grapes; blueberries; red berries, like strawberries; green, leafy vegetables, like broccoli, kale and spinach; and sweet potatoes, acorn or butternut squash are recommended. Coffee and tea drinkers have a lower risk of Parkinson’s disease, the doctor noted.
Exposure to certain environmental toxins, like pesticides and heavy metals, can damage neurons and increase the risk of Parkinson’s, according to Dr. George Michalopoulos, founder and chairman of The Neurologic Wellness Institute in Chicago. While it’s impossible to avoid all toxins, there are steps you can take to reduce your exposure, including choosing organic produce when possible, using protective gear if working with chemicals, and drinking filtered water to avoid contaminants.
During deep sleep, the brain clears out waste products and repairs itself, Michalopoulos noted. Chronic sleep deprivation or conditions like sleep apnea can increase the risk of neurodegenerative diseases, including Parkinson’s. He recommends sticking to a consistent sleep schedule, avoiding screens before bed and creating a calming bedtime routine.
Stress is a part of life, but chronic levels can take a toll on the brain, Picone cautioned. It has been linked to inflammation and oxidative stress, both of which are thought to play a role in Parkinson’s. Finding ways to manage stress can help protect the brain and improve overall health, such as mindfulness practices like meditation, deep breathing or even a daily walk in nature.
Keeping your brain active and staying connected with others can help build ‘cognitive reserve,’ which may protect against neurodegeneration, according to Michalopoulos. Activities that challenge the brain, like doing puzzles, reading or learning a new skill, are great for keeping sharp. Sabanci reiterated that lifelong learning, social connection and purposeful activity support brain resilience.
Smoking and heavy drinking have been linked to an increased risk of Parkinson’s, Michalopoulos warned. Quitting smoking and moderating alcohol intake can go a long way toward protecting the brain.
The experts agreed, however, that none of these behavioral changes completely guarantees protection from Parkinson’s. But taken together, they form a practical, low-risk approach to support brain longevity. Anyone with motor changes, loss of smell, REM sleep behavior disorder or persistent constipation should seek medical evaluation early.