Fueling the Brain

Nutrition Strategies for Living Well with Parkinson's (As Seen in The Parkinson's Update Newsletter, Issue 82).

When it comes to living well with Parkinson’s, food can play a powerful role in supporting brain health, managing symptoms, and promoting overall vitality. While there’s no single “Parkinson’s diet,” emerging research suggests that certain dietary patterns—especially those rich in antioxidants, healthy fats, and fibre—can protect brain cells, reduce inflammation, and improve quality of life.

A brain-healthy diet draws on the principles of the MIND diet—short for Mediterranean-DASH Intervention for Neurodegenerative Delay—which combines the best of the Mediterranean and DASH diets. It has been shown to slow cognitive decline and may benefit those living with Parkinson’s. It’s not about perfection—it’s about making small, sustainable changes that support your body and brain.

Eat the Rainbow Aim for a variety of vegetables, especially leafy greens, brightly coloured peppers, squash, and berries. These foods are packed with antioxidants, vitamins, and phytochemicals that help protect brain cells from damage caused by harmful molecules called free radicals—this damage is known as oxidative stress, which can contribute to brain aging and disease.

Include Healthy Fats Because the brain is made up of about 60% fat, getting healthy fats is important to support its function. Healthy fats provide essential omega-3 fatty acids that support brain function and help reduce inflammation. Good sources include fatty fish like salmon and trout, walnuts, ground flaxseed, and extra virgin olive oil.

Support Gut Health A healthy gut can reduce inflammation, support immunity, and even impact mood and cognition. Include both soluble fibre (from oats, apples, beans, and chia) and insoluble fibre (from vegetables, bran, and whole grains) to support digestion and help manage common symptoms like constipation. Drinking plenty of fluids and moving daily also play a key role.

Mind Your Protein Timing For those taking levodopa, protein can interfere with medication absorption. Your healthcare team or a dietitian can help adjust the timing and type of protein to get the most from your medication while still meeting your nutrition needs.

Stay Hydrated Dehydration can worsen fatigue, constipation, and confusion. Aim for 6–8 cups of fluid daily (e.g., water, herbal teas, flavoured water, low-sodium broth or soups, smoothies).

To help put these strategies into action, I created the Feed Your Mind Meal Planner—a practical guide with meal ideas, food lists, and planning tips tailored to the nutritional needs of people focused on brain health. It’s designed to make healthy eating feel manageable and empowering, whether you’re cooking for yourself or a loved one. Get your copy of the Meal Planner here: https://www.nutritionbites.ca/mind