Useful Health Tips
Parkinson patients should take more sleep except that you may need less sleep or your sleep divided in two periods. Longer stretch at night and shorter nap in afternoon. Don't drink alcohol before go to bed. Alcohol tends to cause rebound insomnia when we get older glass may take before got to bed make you sleepy but there are chances you will be awake after few hours sleep. Avoid watching violence films. Violence films can make you excited and you will not be able to sleep. Avoid tea, coffee, plenty of water or juice before going to sleep. Drinking will make your bladder full and you will be waking up at mid night. Avoid negative thinking. Think positive, try to adopt positive attitude towards life. Face your fear gradually. Try to learn to accept an increased level of dependence without losing your dignity. Talk with friends and other Parkinson patients and learn how other people are becoming happy. You are not alone, sit with your family members then listen their problems and then decide how you can help your family members. Consult your doctor and take advice for physiotherapy and speech therapy.
Ayurvedic daily routine of all Doshas for a healthy body:
· Rise early, ideally by six o' clock.
· Empty the bladder and bowels.
· Clean your teeth
. Clean your tongue using tongue cleaner.
The tongue is the mirror for internal well-being. The coating on the tongue, besides being unattractive, shows the presence of undigested toxic materials and should be removed each morning to avoid being swallowed back into the system. According to Ayurveda; the early morning regimen should include an examination of the tongue. Placing at the back of the tongue and scraping forward with a gentle, massaging motion, use the tongue cleaner. One size is suitable for both adults and children. Tongue cleaner must be made of silver, copper or steel.
Mini Massage: (1-2 minutes). Take one tablespoon of warm oil and rub it into your scalp, using small, circular strokes, as if shampooing. Use the flat side of the hand not the fingertips.
Massages the forehead from side to side with the palm. Gently massage the temples, using circular motions then gently rub the outside of your ears.
Massage the back and front of the neck.
Taking a second tablespoon of oil, massage both feet using the flat of your hand. Work oil around your toes with your fingertips. Vigorously massage the soles of the feet with a brisk back-and-forth motion of your palms. Sit quietly for a few seconds and relax, allowing the oil to soak in and then bathe normally.
The Marma Points: Marma are junction points between mind and body. Where consciousness becomes the material structure of the quantum mechanical body. According to Ayurveda there are 107 classical Marma points which can be enlivened. Be gently stimulating these sites with the appropriate essential oils. The three primary Marmas are;
1) Between the eyebrows extending to the centre of the forehead.
2) Below the sternum where the rib cage ends.
3) Below the navel on the lower abdomen.
Optima massage: Daily Ayurvedic oil massage is an essential part of the Ayurvedic routine and one of the most important self-care therapies you can do in your home. These Dosha-specific oils are specifically blended using sesame oil and classical Ayurvedic herbs.
Optimarma: Gently massaging your Marma points with the Dosha -specific oil can help to reduce energy blockages and re-establish the natural flow of energy and intelligence throughout the physiology.
- Take warm bath or shower.
- Meditate for 20 min.
- Exercise for your Dosha type.
- Eat a light breakfast.
- Make lunch the day`s major meal.
- Sit quietly for 5 min after eating.
- To aid digestion walk for 5 to 15 min.
- Meditate for 20 min in the late afternoon or before dinner.
- Eat a light dinner.
- Sit quietly for 5 min after eating.
- Take a walk to aid digestion (5 to 15min).
- Relax with light recreational activities.
- Go to bed early, ideally by 10 pm.
Useful tips for Parkinson patients
Tremors: Relax, sit down from time to time, relax your arms and shoulders, and take a deep breath.
Get regular message. Ask your doctor or physical therapist to recommend a stretching and exercise program.
Avoid caffeine and alcohol.
Get plenty of rest.
Perform difficult task when you feel well and your medication is working effectively.
Walking: If you notice yourself shuffling, slow down or stop walking and check your posture.
Keep your feet apart, in a comfortable distance.
Stand up straight with your head over your hips.
Buy a good pair of walking shoes with low heel and good arch support.
Avoid running shoes or shoes with crepe soles.
Exaggerate lifting your feet and swinging your arms. Pretend with each step you are stepping over log steps.
Practice taking long steps.
When you need to turn around, don't pivot on one foot. Instead, walk around in circle until you are facing the direction you want to go.
Swallowing: Take extra-small bites of food, chew thoroughly and swallow carefully.
Chop up your food in food processor, so that it is easier to chew and swallow.
Always sallow your food completely before taking more food in to your mouth.
Family members should consider receiving training in the Heimlich maneuvers.
Take your time eating.
Swallow excess saliva before you put food in your mouth.
Keep water at hand during meals and take frequent sips.
Salivation: To control saliva accumulation you must swallow and swallowing may no longer be an automatic reflex. You may have to force yourself to remember to swallow.
Suck on a piece of hard candy or chew gum.
Try sleeping on your side, so that you would not wake up choking during the night.
Swallow excess saliva before you put food in your mouth.
Keep water or beverage near you during the day. Get in habit of frequently taking small sips.
Falling: Remove throw rugs and low-lying obstacles from pathway inside and outside your home.
Install hand rails, especially along stairways.
Use cane when necessary.
Avoid using stepladders or stools to reach high objects.
Slowdown when you feel yourself in hurry.
Before rising from your bed or bath pause a moment in a sitting position.
Stop walking or sit-down if you feel dizzy.
Freezing: When you freeze stop trying to walk instead press your heels to the floor
Stand up straight, with your head over your hips-but don't lean backwards.
Look straight ahead, not downtick a target and walk toward it. Especially when walking through doorways.
If you are walking with someone have the person hold your arm or elbow.
Develop a regular stretching and exercise program. Regular movement can help you maintain your sense of balance and posture
Hand writing: Try using a large-body pen or pencil or one with a built-up handle.
Experiment with different types of pens. Felt-tips pens, for example, have a slippery feel that offers less resistance.
Lift your arm up from time to time, straighten your elbow, and move your fingers.
Instead of writing by hand use a typewriter or word processor. If you don't have keyboard skills, practice a little every day. The exercise will help improve your dexterity. If someone is available to type for you, use Dictaphone.
Consider corresponding by recording your message on tape.
Cutting Food: Use "non-skid" or rubber place mats that will help keep your plates and serving dishes from sliding.
Eat foods that do not require cutting knife.
Use a food processor to chop or shred your food after it is cooked.
Ask someone to cut your food for you.
Use large-handled utensils that are easy to grip.
If you own specially adapted utensils, carry them with you whenever you plan to eat out.
Speech: Take a breath before you start to speak and pause between every few words or even between each word.
Exaggerate your pronunciation.
Pretend that your listener is hard of hearing and needs to read your lips.
Face your listener directly when speaking.
Finish saying the final consonant of a word before starting to say the next word.
Express your ideas in short, concise phrases or sentences.
Exaggerate facial motions as you practice reciting the alphabet, counting numbers or reading newspaper out loud.
Encourage your family and friends to ask you to speak louder or repeat yourself if they can't understand what you are saying
Speak for yourself and speak often.
Don't get in habit of letting others speak for you.
Dressing: Replace clothes that have complicated fasteners with ones you can slip on easily, such as sweatshirts, sweatpants or pants with elastic waistbands.
Avoid clothes that fasten in the back.
Look for clothes and shoes that have Velcro fasteners or have buttons and zippers on your clothes replace with Velcro.
Make your dressing area “User Friendly". Install clothes rods and drawers that make your clothing easy to reach.
Dress sitting down on a bed or a chair. Place the clothes you plan to wear next to you on the bed or on a table within easy reach.
Consult your medical supply store or catalogue for dressing aids, such as dressing sticks and long -handled shoe horns.
Turning in bed: When turning to one side first turn your head then push off with the opposite foot and rotate your hips. As soon as your hips start to move reach your uppermost arm in the same direction.
When you want to sit up, first lie on your side facing the edge of the bed.
Place both hands flat on the bed in front of your chest. Push down with your hands and swing your legs over edge.
To get out of bed first sit up on the edge of the bed, put both feet on the floor.
Place your hands to your hips and push off slowly.
Bed rails and overhead trapeze will make it easier to move and sit up in bed
Satin bed sheets reduce fraction and make movement easier
Install light switches where you can reach them easily while in bed.
Hygiene: Accident-proof your bathroom.
Replace glass and slippery bath mats and use paper cups.
Tile flooring in the bathroom can become slippery and dangerous when wet. Consider replacing it with wall-to wall carpeting.
Install sturdy grab bars next to bath, toilet and wherever else you need balance and support. Never use towel racks for support.
Avoid standing up in bathtub. If you like to take showers, consider sitting down in the shower or place rubber mats on the floor of the tub.
Instead of drying with towel after your bath put on a terry cloth robe
Use an electric toothbrush. Ask your dentist for recommendations.
Sensory: Warm baths and regular massage will help relax tired muscles.
Place hot pad on muscles that tend to get sore.
Stretch every day, especially before exercising.
Exercise daily to build stamina.
Don't overdo physical activities. Know your limits and stay within them.
If you have bothering sensations in your hands, feet or limbs, massage the area gently and then apply hot or cold compress whichever helps.
When your hands or feet get cold wear gloves or warm socks.