Nutrition & Lifestyle Recommendations
The lifestyle recommendations provided in this document are based on current scientific and clinical information. They are intended for educational purposes only and should not be considered comprehensive of all proper treatments or methods of care. These recommendations do not replace the independent professional judgment of the treating healthcare provider, who should consider individual patient variations. Always consult with your healthcare provider before making any changes to your treatment plan!
Fat
According to Lehninger, the optimal dietary ratio of omega-6 to omega-3 fatty acids in the diet ranges from 1:1 and 4:11.
Avoid Pesticides
Why
How
Food
- Eat Organic foods (FDA approved to have less pesticides)
Water
- Filter Water: In order to decrease contaminants (ie pesticides, trichlorethylene, heavy metals)
- Do not drink well water (high in pesticides)
- One example: Reverse Osmosis (RO) water filter with or without activated carbon filter
- RO is effective at removing contaminants: 95% of heavy metals, pesticides, and other pollutants6
- Activated carbon filtering in combination with RO helps to absorb even more pesticides/pollutants7
- Important notes about RO: replacement of filters will be needed, need to re-add minerals as RO strips water of all minerals (even good ones): calcium/magnesium additions can also make the water taste better8, consider high quality ROs that do not leach PFAS from their membranes (PFAS are harmful as they are forever chemicals that are neurotoxic and can lead to PD and other neurodegenerative diseases)-9, can also test water after to ensure function
- Avoid use of household pesticides, use organic gardening methods
- Do not frequently visit places with many pesticides such as:
- Golf courses10
- Agricultural areas
- Some soccer fields
- Even residential areas: gardens/lawns/parks/playgrounds can all spray pesticidesPettigrove2022?
Air
To reduce inhalation exposure inside home : HEPA air filters-shown to reduce airborne pesticides In addition, AC filters can accumulate pesticides, so regular replacement of AC filters can be beneficial to decrease exposure11 American College of Allergy, Asthma + Immunology recommends replacement of AC filters every 3 months to reduce exposure to contaminants like pesticides If exposure to pesticides is unavoidable: Masks/gloves can decrease exposurefurlong2015?
Avoid Processed Meats, Eat Organic, Grass Fed Meats
Consumption of processed meats is associated with higher inflammatory markers12 For Meat : choose organic, grass fed protein-higher anti inflammatory properties, more nutrient profiles13,14
Food storage
- Avoid PFAS chemicals
- These chemicals tend to be in some food packages like paper/plastic/coated metals. Opt for fresh, unprocessed foods and use glass/stainless steel containers for storage, stainless steel for cooking-avoid non-stick cookware15
- Limit Microplastics when you can
- Micro/Nanoplastics can cause neuronal harm → neuroinflammation16
How
- Use water and shower filters
- Avoid plastic containers
- Limit use of plastic bags/packaging, use HEPA air filters, filter water, choose natural fibers like cotton, wool or silk for clothing/rugs/bed sheets/other textiles: synthetic fibers shed microplastics during washing/wear16,17
- Use Glass, Stainless steel for storage/cooking
Dry cleaning
- Avoid Dry Cleaning Your Clothes
- Use of chemicals in dry cleaning (ie trichloroethylene/PCE) can have neurotoxic effects
- Can cause neuroinflammation18
How
- If doing laundry at home is not possible, opt for green laundry services
- Choose services that disclose ingredients in cleaning products
- Look for “Green Seal” or “EPA Safer Choice” certifications
- These mean that they use non toxic chemicals!
Laundry
Why
What to do differently
- Environment Working Group (EWG) has a website that ranks items from laundry to makeup based on toxicity levels and is a good resource for finding what brand works best for you (look for EWG verified for the best ones)
- Other options:
- Hydrogen peroxide is an effective/safe alternative to bleach
- Detergents free from SDS or other harsh surfactants can be used
- Look for those certified by Green Seal or EPA safer choice
- Baking Soda and Vinegar are also safe laundry alternatives that have antimicrobial properties
Dishwashing
- Avoid alcohol ethoxylates (e.g. Laureth) - they elicit a strong toxic/gut epithelial barrier damaging effectogulur2022?.
- This damage can lead to “leaky gut” associated with chronic inflammatory diseases. Check the ingredients - many common brands like dawn, palmolive, ajax, use these. Castile soaps could be a good option (esp w/ no fragrance).
check EWG’s website here for a list of non toxic brands
Makeup, Sunscreen, & Skincare
Avoid Heavy Metals
Get Good Sleep!
- Create a regular sleep schedule, avoid stimulants like caffeine before bed
- Exercise! High intensity exercises can help improve sleep quality (Min et al, 2021), Yoga/Tai chi can reduce stress/improve sleep as well
- Avoid screens or use blue light blocking glasses while watching screens at night
- They help increase melatonin levels and improve sleep quality (Hester et al, 2021)
Avoid Synthetic Food Dyes
Avoid:
Neurotoxic + inflammatory24
Limit Alcohol Consumption
Reducing alcohol intake can help manage blood pressure and reduce risk of further health complications
Limit Smoking or Vaping
Quitting smoking can reduce disease progression/improve overall health
Insulin Sensitivity
Diet balanced in vegetables, fruits, whole grains, proteins can enhance insulin sensitivity and reduce inflammation (Mirabelli et al, 2020) Avoid: sugary beverages/foods, highly processed foods, trans fats, refined grains like white bread/pastries as they can spike blood glucose (Giugliano et al, 2006)
Probiotic Consumption!
Have been shown to reduce inflammation and improve the gut-brain axis (Kesika et al, 2021)(Kim et al, 2023) Some examples include fermented foods like: Yogurt, Kefir, Sauerkraut, Kimchi, Miso, Tempeh, Pickles, Kombucha
Stress
Chronic stress can negatively impact neurological health (Santiago et al, 2023) Mindfulness techniques, meditation, exercises, socializing are all ways in which you can decrease stress levels
Hydration
2 Liters or 8 cups a day
Vitamin D/Sun Exposure
To maintain adequate vitamin D levels (Elliott et al, 2024) 5-10 min in summer, 35% of body exposed 45 min in winter, 10% of body exposed
WEAR SUNSCREEN
- Note sunscreen does not inhibit Vitamin D synthesis (Young et al, 2019)
Citations
American College of Allergy, Asthma and Immunology https://acaai.org/allergies/management-treatment/living-with-allergies/air-filters/ Bale AS, Barone S Jr, Scott CS, Cooper GS. A review of potential neurotoxic mechanisms among three chlorinated organic solvents. Toxicol Appl Pharmacol. 2011;255(1):113-126. doi:10.1016/j.taap.2011.05.008
Yoritaka A, Takanashi M, Hirayama M, Nakahara T, Ohta S, Hattori N. Pilot study of H₂ therapy in Parkinson’s disease: a randomized double-blind placebo-controlled trial. Mov Disord. 2013;28(6):836-839. doi:10.1002/mds.25375
Fujita K, Seike T, Yutsudo N, et al. Hydrogen in drinking water reduces dopaminergic neuronal loss in the 1-methyl-4-phenyl-1,2,3,6-tetrahydropyridine mouse model of Parkinson’s disease. PLoS One. 2009;4(9):e7247. Published 2009 Sep 30. doi:10.1371/journal.pone.0007247
Hester L, Dang D, Barker CJ, et al. Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review. Chronobiol Int. 2021;38(10):1375-1383. doi:10.1080/07420528.2021.1930029
Min L, Wang D, You Y, Fu Y, Ma X. Effects of High-Intensity Interval Training on Sleep: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021;18(20):10973. Published 2021 Oct 19. doi:10.3390/ijerph182010973
Giugliano D, Ceriello A, Esposito K. The effects of diet on inflammation: emphasis on the metabolic syndrome. J Am Coll Cardiol. 2006;48(4):677-685. doi:10.1016/j.jacc.2006.03.052
Mirabelli M, Chiefari E, Arcidiacono B, et al. Mediterranean Diet Nutrients to Turn the Tide against Insulin Resistance and Related Diseases. Nutrients. 2020;12(4):1066. Published 2020 Apr 12. doi:10.3390/nu12041066
Kesika P, Suganthy N, Sivamaruthi BS, Chaiyasut C. Role of gut-brain axis, gut microbial composition, and probiotic intervention in Alzheimer’s disease. Life Sci. 2021;264:118627. doi:10.1016/j.lfs.2020.118627
Kim CS, Jung S, Hwang GS, Shin DM. Gut microbiota indole-3-propionic acid mediates neuroprotective effect of probiotic consumption in healthy elderly: A randomized, double-blind, placebo-controlled, multicenter trial and in vitro study. Clin Nutr. 2023;42(6):1025-1033. doi:10.1016/j.clnu.2023.04.001
Santiago JA, Potashkin JA. Physical activity and lifestyle modifications in the treatment of neurodegenerative diseases. Front Aging Neurosci. 2023;15:1185671. Published 2023 May 26. doi:10.3389/fnagi.2023.1185671
Elliott TM, Gordon LG, Webb A, Kift R, Foeglein A, Neale RE. Making the sunshine vitamin - How much sun exposure is needed to maintain 25-hydroxy vitamin D concentration?. Photochem Photobiol. 2024;100(3):746-755. doi:10.1111/php.13854
Young AR, Narbutt J, Harrison GI, et al. Optimal sunscreen use, during a sun holiday with a very high ultraviolet index, allows vitamin D synthesis without sunburn. Br J Dermatol. 2019;181(5):1052-1062. doi:10.1111/bjd.17888
Social Engagement
Social connections and engaging in cognitive activities can preserve cognitive function and improve quality of life! (Santiago et al, 2023) Join a group fitness class, book club, etc!