Constantly find yourself downing bags of chips or sleeves of cookies? Despite what you may think, feeling like you’re always hungry is not because you have a lack of willpower. In fact, if these binges are happening on busy days when you’ve “forgotten” to eat lunch, it’s likely a sign you need to change up your diet. “While skipping meals might seem like an easy way to eat less, it will most likely actually cause you to eat more later on,” Sarah-Jane Bedwell, RD, LDN, told us.
Never forget to drink water
“Not drinking enough water can have a negative impact on the metabolism as well as your appetite,” says Alexandra Miller, RDN, LDN. Research has shown that people often respond to their thirst inappropriately by eating instead of drinking since the same part of our brain controls both responses. When you’re hydrated, it also helps to make your stomach feel full, which can fend off the feeling of hunger.
Never cut out entire groups of foods
You shouldn’t punish an entire food group as a dietary villain. A diet that forbids entire food groups is not only unsustainable, but it can also be dangerous. (Unless, of course, there’s a medical reason—such as lactose intolerance or Celiac disease—to scratch something from your diet). For example: While eating too many refined flour foods can pack on the pounds by spiking your blood sugar and never fully satisfying your hunger pangs, that doesn’t mean that all carbs have the same effect. In fact, whole grains are rich in energizing B vitamins and digestion-slowing fiber. Plus, since carbs are an essential source of energy, completely slashing this food group from your diet can cause exhaustion, irritability, and lethargy.
Never fall for health halos
Whether it’s slapping a product with a “sugar-free” label or pointing out the food’s myriad of vitamins and minerals, marketing claims can get in the way of weight loss if you’re not actually reading the ingredients and nutritional information. You see, when dieters perceive a food to be nutritious—thanks to buzzwords like “organic” or “gluten-free”—they tend to misjudge how many calories are actually in them. As a result, dieters tend to feel entitled to indulge, which can lead to eating 131 percent more calories than you otherwise would, according to a Cornell University study.
Never eat while watching T.V.
The big game is on and it’s dinner time? Well, that’s why we have DVR! Press pause. Experts find that when your mind is distracted by other things while eating, such as watching TV or listening to loud music, it can block certain satiety cues from alerting your brain that you’ve eaten your fill. As a result, you consume more calories than your body needs, which will likely be stored as fat.
Never go it alone
You’ve decided to change your life—good for you! Now spread the news! When you share your mission with your close friends and family, it will help you to build a support system and you’ll have people who can keep you accountable to your goals. It’s easy to mindlessly scoop another spoonful of ice cream into a bowl, but you might think twice if you have to justify this extra portion to your family as you eat dessert together at the dinner table. Want to take it a step further? Find yourself a diet buddy! Dieters who have a weight-loss partner lose significantly more belly fat compared to those who try to slim down alone, according to a study published in the Journal of Consulting and Clinical Psychology.
In a rush? Don’t start shoveling food in your face. If there’s one resolution to make this year, it should be to extend your lunch break to at least 20 minutes. Why the time minimum? Experts have found it takes around that amount of time for your stomach to tell your brain that you’re full. It’s one of the reasons why fast food is so bad for your waistline; you quickly eat the calorie-laden fare before your body can tell you you’ve had enough!
Never forget to exercise
According to recent research published in the journal Applied Physiology, Nutrition, and Metabolism, weight loss programs that formally include an exercise routine are significantly more effective for weight loss and improved health than diets without recommended sweat sessions.
Never go too hard too fast
It’s great to switch things up into a new exercise routine, but don’t hit the ground running—both literally and figuratively. If your body isn’t used to working out on the reg, you could injure yourself if you up your reps or mileage too quickly, which can hamper your weight-loss progress. Take your time to build up your base before you start racking up 10-mile runs every day.
Never rely on exercise either
“Moving more” isn’t going to be the only thing that helps you slim down. For starters, a 2012 review published in the journal Obesity Reviews found that people tend to overestimate how many calories they burn when they workout. As a result, people will not only overcompensate for their workout by eating more calories than they burned, but they may also think they can now indulge in junk food as a “reward” for exercise. As an example, a 155-pound person biking for one hour burns on average 520 calories. That can all be undone by under two slices of Domino’s Hand Tossed Cheese pizza.
The key to gaining endurance from this strength circuit is going immediately from one exercise into the next with no recovery between sets. This keeps your cardiovascular system working hard from beginning to end without any intense, eye-crossing efforts.
“This is an endurance plus strength circuit combined, a brutal workout (in a good way!)” says Ela Dugan, a certified personal trainer and nutrition coach in Cambridge, MA. “Keeping your heart rate elevated for the entire circuit challenges your aerobic capacity.”
Prepare for a total-body workout with an emphasis on building core strength that will transfer directly into your running performance and compliment your run training. “The circuit is especially core-dominant, which is a great way to keep the challenge high, without the need for constant impact,” says Dugan.
This format is also a plus for those of us who are short on time, trying to squeeze in a sweat session in between seemingly-endless Zoom meetings. “Keeping the rest time limited during the circuit is a great way to train efficiently,” Dugan adds. “That means you can really get a lot of bang for your buck in a pretty short period of time.” Ready to get started?
How to do this workout: Perform 3 rounds of the complete circuit below with no rest in between the exercises. Each exercise is performed by a certified trainer so you can learn the proper form. Rest for 2 minutes between each round before starting again. You don’t need any equipment for this workout, and you can do it anywhere you have enough room to plank. An exercise mat is optional.
Remember, form—not speed—is key. Don’t rush the exercises. The aim here is to build endurance, not race against the clock. Review the exercises and instructions below, and familiarize yourself with the moves before you do the workout for the first time so that you can go directly from one exercise to the next without having to stop.
Jump Squat
Start with your feet about shoulder-width apart. Hinge at the hips and send butt back as you bend knees to lower down into a squat. Keep your knees behind the toes, and don’t arch your low back by keeping your core engaged. Press through the mid-foot and heel, squeeze your glutes and jump straight up from the squat position. Land softly and lower back down into a squat. That is 1 rep. Repeat for 15 reps.
Inchworm to Push-Up
Start in a standing position with feet hip-width apart. Hinge at the hips and bring your hands to the floor keeping your legs as straight at possible without locking your knees. Walk your hands out in front of you to come to a high plank position, with shoulders over wrists and core engaged. Bend elbows to lower chest to floor, perform a push-up, then from a high plank, walk your hands back toward your feet. Return to a standing position. That is 1 rep. Repeat for 15 reps.
High-Low Plank (see Walking Plank video)
Start in a high plank position with hands directly beneath shoulders, glutes engaged, and a braced core. Keep a soft bend in elbows. Keeping your core engaged and hips stabilized, drop left forearm to the floor, then right forearm to the floor, to come into a low plank. Keep hips as stable as possible. From low plank, hold for 1 to 2 seconds, then push yourself back up to high plank one arm at a time. Again, focus on not rocking your hips. That is 1 rep. Repeat for 15 reps.
Superman
Lie facedown in a supine position with your arms stretched out overhead, palms facing the floor. Engage your core and press your pelvis into the floor. While maintaining this engagement, squeeze your glutes and lift your legs off the floor while simultaneously lifting your arms and shoulders off the floor. Instead, focus on your glutes and hamstrings lifting your legs, and your upper back muscles lifting your arms and shoulders. Hold for 1 to 2 seconds before lowering back down. That is 1 rep. Repeat for 15 reps.
Side Plank to Thread the Needle
Start in a low side plank on left side, with left elbow directly under your shoulder. Line yourself up so there is a straight line from your ankles, knees, hips, shoulders and head. Engage your glutes and lift your hips up as high as possible. Once stable, extend the right arm straight up. Rotating from the waist and maintaining your body’s straight line, reach the right arm down and under your left underarm. Reverse the movement. That is 1 rep. Repeat for 15 reps.
Push-Up to Knee Touch
Start in a high plank with your hands directly underneath shoulders, and your core and glutes engaged. Perform a push up by bending elbows and lowering your chest to the floor. Avoid sticking your chin out towards the floor or letting your low back arch or sag. Press back up then touch right hand to left knee by drawing knee to chest. Repeat the push-up then touch left hand to right knee. Continue switching sides after each push-up. Repeat for 20 reps, 10 reps on each side.
Bicycle Crunch
Lie faceup and press your lower back into the floor while lifting your legs into a tabletop position so shins are parallel to floor and knees form a 90-degree angle. Place your fingertips at your temples while opening your bent elbows out to the sides. From here, peel your right shoulder up while simultaneously drawing your left knee in to chest, pulling them both towards your centerline while extending the right leg away from you. Draw right elbow to left knee. Return to center then draw left elbow to right knee. Don’t let your lower back lose contact with the floor. That is 1 rep. Repeat for 15 reps.
Hollow Hold to V-Sit
Lie faceup on the floor. Engage your core to peel both your upper body and feet straight up to come to a hollow hold. From there, draw knees in to chest so legs come to tabletop position with shins parallel to floor and knees forming a 90-degree angle as you simultaneously lift shoulders higher. Your body should form a V. Keep both arms extended straight towards your feet, and your shoulders relaxed. Lower back to the hollow hold. That is 1 rep. Repeat for 15 reps.
Plyo Lunge
Drop into a lunge position by stepping your right leg forward and bending both legs to 90-degree angles, so left knee hovers above the floor. Keep chest lifted and the right knee centered over the ankle. From here, explosively jump straight up and switch legs in the air, landing softly in a lunge with your left leg in front and right knee hovering. That is 1 rep. Repeat for 20 reps. Rest for two minutes before repeating the entire circuit from the top.
Collecting lawn clipping is not necessary and actually depletes the soil of nutrients and organic matter. Grass clipping do NOT lead to thatch buildup. Instead, use a mulching lawn mower so lawn clippings don’t have to be collected.. If collected, lawn clippings can be added to your compost pile.
Whatever you do, don’t send leaves to a landfill. Instead, compost them or use, support, or work to develop a yard waste recycling program in your neighborhood.
Develop your own compost pile so you can return the valuable plant material back to the soil in your yard.
Don’t send plant-based garden waste to a landfill. Instead, support your local yard waste recycling program for any materials you can’t compost and use in your own yard.
Reuse plastic, clay, and other pots in your garden. Don’t send them to a landfill. And, when a plastic pot has enjoyed a good life, send it to be recycled. In St. Louis the Missouri Botanical Garden has offered a pot recycling service since 1998.
If you want to use a chipper-shredder for light use, electric ones result in less air pollution than gas-powered.
Parkinson’s disease is a progressive neurological disorder that affects your body’s ability to produce dopamine, a chemical found in your brain that helps you initiate and control your movements. This causes symptoms like uncontrollable shaking in your limbs (known as a tremor), slow movement, a rigid, stiff feeling in your body, unsteady gait and posture, as well as symptoms unrelated to movements like loss of smell, constipation, difficulty sleeping, fatigue, cognitive challenges, and blood pressure issues. Parkinson’s most frequently develops in people over age 50, but can also appear in younger individuals, too.
What Causes Parkinson’s Disease? | Who Gets Parkinson’s Disease? | Why Do People Get Parkinson’s Disease? | Is Parkinson’s Disease Hereditary? | Celebrities With Parkinson’s Disease | Long-Term Outlook of Parkinson’s Disease | Parkinson’s Disease Statistics
You might feel stiff, like it’s hard to move your muscles, and maybe you have uncontrollable shaking in one or more of your limbs or fingers. You might also feel fatigued and have difficulty feeling motivated to get up. Everyday tasks like brushing your teeth, putting on your clothes, cooking and driving a car might be a struggle due to the stiffness and slowness of your muscles. Perhaps family members have noticed you don’t swing one of your arms when you walk.
Feeling unsteady when you walk and feeling like you can’t move as quickly as you want could be everyday occurrences along with other challenges like constipation, chronic pain, difficulty sleeping and concentrating, a weak sense of smell, having a soft voice and a bent-over posture. Taking certain medications helps wake your muscles up and gets you moving with more ease and less sluggishness. Without that help, though (and, sometimes despite taking medications), moving the way you used to is challenging, as you constantly feel a sense of slowness, stiffness and/or shaking (you might experience some or all of these symptoms). If this describes your experience, you may be living with Parkinson’s disease.
Parkinson’s disease occurs when there isn’t enough dopamine produced in the part of the brain called the substantia nigra, which helps you initiate muscle movement. The substantia nigra part of your midbrain normally produces dopamine, a chemical called a neurotransmitter that signals other brain cells to start movement. But in Parkinson’s disease, the brain cells (aka neurons) that produce dopamine degenerate and die, meaning less and less dopamine is produced. Without dopamine in the substantia nigra, you have a harder time initiating and controlling your movements.
Another key feature of Parkinson’s disease is when a protein found in the brain called alpha-synuclein (abbreviated a-synuclein) clumps together with other proteins to form Lewy bodies. Lewy bodies are toxic, and can form in many areas of the brain, including the substantia nigra and cerebral cortex (the “thinking” part of the brain). Lewy bodies disrupt the functioning of these areas of the brain — neurons can’t work properly and send the signals they are supposed to. The neurons eventually die, making it impossible for them to carry out their intended functions.25
As a result, Parkinson’s disease is characterized by three hallmark movement, or motor, symptoms:Tremor, or uncontrolled shaking of typically a hand, leg, foot, head, chin, lips, jaw or tongue while the limb is at rest Bradykinesia, or slowness of movement Rigidity, or stiffness in the body
Other common motor symptoms include an unsteady gait, balance problems, soft voice, small handwriting, stooped posture, “freezing” of feet and lower limbs while walking, and taking very small steps.
Parkinson’s disease also causes symptoms unrelated to movement. Dopamine-producing neurons are found in parts of the brain besides the substantia nigra such as areas that control your mood and sense of motivation to do things. Lewy bodies can also be found in parts of the brain that affect things like your sense of smell, thinking, constipation, sleep, and depression, which causes symptoms in these areas, too.
Non-motor symptoms can be just as challenging to live with as motor symptoms, sometimes more. These symptoms often show up months or even years before the motor symptoms, suggesting perhaps the disease can begin in parts of the brain outside the dopamine-producing neurons of the substantia nigra, cause non-motor symptoms and gradually progress to include the motor symptoms as well.28
Some of the non-motor symptoms you experience can include:Loss of smell Constipation Sexual dysfunction Anxiety Depression Apathy, or the lack of desire to move or do things Sleep problems Cognitive problems Fatigue Sweating Autonomic dysfunction, or trouble with automatic body functions like blood pressure fluctuations, dizziness or feeling faint
Parkinson’s disease is degenerative, which means over time, symptoms get worse. There is no cure. However, it is not considered a terminal illness. There are a number of treatments that can help you manage your symptoms, including:Medication Exercise Physical, occupational and speech therapy Surgery
An estimated 6.1 million people worldwide had Parkinson’s disease in 2016, up from 2.5 million people in 1990. Between 2005 to 2030, the number of people with Parkinson’s disease is expected to double.9 This is because people, in general, are living longer, and Parkinson’s becomes more common as you get older.
Age of Onset
Age is the biggest risk factor for Parkinson’s disease. It affects about 1% of the population over age 60, and 5% over age 85.26 Your risk of developing Parkinson’s increases with each decade. However, anywhere from 5-20% (research is inconsistent) of cases are considered early-onset, which is defined as presenting with symptoms before age 50.36
We don’t know for sure why Parkinson’s becomes more common with age but research suggests some people experience a decline over time in the processes required for the functioning of the substantia nigra. As some people age, they become less able to produce dopamine, neurons become less effective and toxic Lewy bodies develop that cause neurons to die. When all these factors combine, some people experience the symptoms of Parkinson’s disease.26
Gender Differences
Parkinson’s is more common in men than women, with a ratio of about 1.5 men to every 1 woman. The ratio appears to increase with age.17 Why more men are diagnosed with Parkinson’s than women is not completely clear. There may be a relationship between dopamine and estrogen, the female sex hormone. Some research suggests estrogen might help protect against the loss of dopamine, which could explain why women are less likely to have Parkinson’s and also why Parkinson’s symptoms are sometimes worse for women after menopause, when estrogen levels decrease.32 There is also evidence that women with Parkinson’s are less likely than men to seek out a specialist for care, which means they may be underrepresented in research and not receive the same quality of care.35
Another theory is male-dominated industries are associated with environmental factors that may increase Parkinson’s risk — for example, being exposed to pesticides and heavy metals (such as manganese exposure from welding, iron, steel and mining2). It also could be that women are simply not diagnosed with Parkinson’s as readily as men are. Women may experience more non-motor symptoms, which can be harder to diagnose as Parkinson’s than motor symptoms because they still aren’t as recognized.10
Related: These stories shares women’s perspectives on living with Parkinson’s.
The first thing you might ask after getting the diagnosis is why did I get Parkinson’s disease? Scientists don’t know for sure what causes some people to develop Parkinson’s while others don’t. If you ask your doctor why you have Parkinson’s, they will likely not be able to give you a definitive answer. But scientists have pinpointed a couple of factors that may increase your risk of Parkinson’s: genetics and environmental factors.
Is Parkinson’s Disease Hereditary?
Historically, Parkinson’s was not thought of as a hereditary or genetic condition. Newer research, however, indicates Parkinson’s disease can run in families, though it is rare. These cases are called familial Parkinson’s disease and account for about 15% of all Parkinson’s cases.23 Scientists have identified several genes that can cause or increase your risk of Parkinson’s. It’s possible for mutations or changes in these genes to be passed down among family members. In very rare cases, they can appear at random, causing Parkinson’s disease in someone who did not inherit the gene from a family member and has no family history of the condition.
Genetic Factors
Several genes increase your risk of developing Parkinson’s. Experts believe a gene called LRRK2 is linked to Parkinson’s because studies have found several types of mutations in LRRK2 that people with Parkinson’s disease have in common. It may explain at least 5% of familial Parkinson’s disease cases and 1-2% of “sporadic,” or non-familial, Parkinson’s cases.27 The LRRK2 gene makes a protein called LRRK2 (also called dardarin), found in the brain, which is believed to be involved in several functions, including regulating other proteins’ abilities to interact with each other, transmit signals and build the framework of other cells. We don’t know exactly why LRRK2 mutations lead to Parkinson’s symptoms specifically, but we know that mutations to LRRK2 result in the protein being hyperactive, which disrupts how effectively it can work and can cause brain cells to die.27
One particular type of LRRK2 mutation, called G2019S, appears to be particularly concentrated in certain ethnic groups. It accounts for:13.3% of sporadic and 29.7% of familial Parkinson’s disease among Ashkenazi Jews 40.8% of sporadic and 37% of familial Parkinson’s disease among North African Arabs12
A gene called GBA is also associated with Parkinson’s — an estimated 10% of people with Parkinson’s have a GBA mutation.13 The GBA gene makes an enzyme — a type of protein that helps brain chemicals communicate more efficiently — that breaks down toxic substances in neurons, digests bacteria and breaks down worn-out cells. Scientists don’t know the exact connection to Parkinson’s, but in theory, if there is a mutation on GBA, toxic substances in neurons may not be able to break down, which could kill dopamine-producing neurons.8
Another gene, called PRKN, is associated with developing early-onset Parkinson’s in particular. The PRKN gene is responsible for the production of the parkin protein, which is believed to help get rid of damaged cell parts, like mitochondria — the part of the cell that produces energy.22 PRKN gene changes may allow a buildup of toxic proteins and damaged mitochondria, which causes the death of dopamine-producing cells.31
Also, damaged mitochondria in dopamine-producing cells could prevent them from working properly since they can’t produce energy.21 Some studies have found that PRKN mutations are found in 40-50% of early-onset familial Parkinson’s cases and 1-20% of sporadic Parkinson’s cases.20 Hispanic individuals are more likely than non-Hispanic individuals to carry this gene.1
Mutations in the SNCA gene are also believed to increase your risk of developing Parkinson’s disease since SNCA produces a-synuclein, the protein that builds up in people with Parkinson’s.20 A-synuclein clumps are also called Lewy bodies, and the presence of Lewy bodies in the brain is a hallmark sign of Parkinson’s disease. Lewy bodies in the brain can disrupt the functioning of neurons, leading to Parkinson’s symptoms.
Environmental Factors
There is some evidence that certain external factors could increase your risk of developing Parkinson’s disease. One of these factors is exposure to pesticides. One study found people exposed to pesticides rotenone and paraquat were 2.5 times more likely to develop Parkinson’s.33
Rotenone is a chemical used mostly by organic farmers to kill insects (it’s considered organic because it is found naturally in some plants), and it is also used in some household insecticide products; for example, products with the brand name Bonide. It’s also used by fishermen to kill non-native fish species.29 Paraquat is used as a commercial herbicide, to kill weeds and grass. It can only be used by people who have a license to do so.3
Genetics may influence the impact pesticide exposure has on your Parkinson’s risk.11 For example, if you have a gene that does not produce the enzyme supposed to protect against the toxic effects of the pesticide paraquat, your body will be more sensitive to paraquat exposure, leading to a higher risk of Parkinson’s disease.11 Pesticides may also explain why Parkinson’s is more common among men since pesticides are used more often in male-dominated farming industries.10
Another potential environmental factor is smoking. Studies show smokers have a lower incidence of Parkinson’s than non-smokers, possibly because nicotine protects dopamine neurons.19 Unfortunately, this may not be a useful protective factor, since smoking can lead to serious health problems like cancer and heart disease. Caffeine may also have a protective effect against Parkinson’s disease.14
When you’re living with Parkinson’s, it can be comforting to know of other people who are going through the same diagnosis you are. Celebrities who have Parkinson’s are also often active in advocacy work, which may offer great opportunities for you and your loved ones to get involved. In addition, celebrities tend to increase awareness of Parkinson’s disease, helping the general public, who may know very little about it, learn what the condition is. A few notable people with Parkinson’s disease are:
Michael J. Fox
Actor Michael J. Fox, best known for his appearances in “Back to the Future,” “Family Ties,” “Spin City” and “The Good Wife,” was diagnosed with Parkinson’s disease in 1991 at age 29. He publicly announced his diagnosis in 1998, and soon after founded the Michael J. Fox Foundation, a nonprofit dedicated to funding Parkinson’s research.16
Alan Alda
Alan Alda is an actor best known for his appearances in “M*A*S*H,” “The West Wing” and in movies like “The Aviator” and “Bridge of Spies.” In 2018 at age 82, Alda revealed he had been diagnosed with Parkinson’s disease three-and-a-half years earlier, after he noticed he had begun to act out dreams, a common indicator of Parkinson’s disease.18
Muhammed Ali
Boxer Muhammed Ali was diagnosed with Parkinson’s in 1984 at age 42. He became an advocate for Parkinson’s research and even founded an annual Celebrity Fight Night to raise money, along with the Muhammed Ali Parkinson Center in Phoenix, Arizona.15 He died in 2016 at age 74 of sepsis, which is not typically linked with Parkinson’s but could have been exacerbated by his physical condition.34
Rev. Jesse Jackson
Civil rights activist Rev. Jesse Jackson announced he was diagnosed with Parkinson’s in 2016 at age 76. At the time of his diagnosis, he said he and his family had begun noticing “changes” three years earlier, and said he intended to make lifestyle changes and dedicate himself to physical therapy.30 His father also had Parkinson’s disease.
Neil Diamond
Neil Diamond, best known for songs like “Sweet Caroline” and “America,” revealed his Parkinson’s diagnosis in 2018 at age 76. He stopped touring but says he hopes to continue performing. When he announced his diagnosis, he said he is feeling good, staying active and taking his medications. He said he is feeling “very positive” about it and wants to keep the music coming.6
Related: Discover more celebrities who live with Parkinson’s.
The long-term outlook of Parkinson’s has improved since James Parkinson’s essay was published. From a medication standpoint, there are several drugs you can try, including one considered the gold standard since the 1960s. These drugs can improve your motor symptoms. Deep brain stimulation surgery is also an effective treatment option for motor symptoms.
Doctors are also becoming more aware of Parkinson’s non-motor symptoms and can work with you to find appropriate medications and treatments to manage these symptoms. Other types of treatments, most importantly exercise, can also help lessen your motor symptoms.
Parkinson’s disease is progressive, so symptoms get worse over time. However, the rate of progression varies significantly among people with Parkinson’s, so it’s difficult for any guide such as this one to predict how quickly you will progress and whether you will need mobility devices or caregivers. But the rate of progression for a single person tends to remain stable and predictable throughout your life, so your own doctor may be able to give you some insight.
Still, Parkinson’s is not considered a terminal illness. Rather, there are a few symptoms that can lead to life-threatening complications like pneumonia, loss of balance that can lead to serious falls, and Parkinson’s dementia. Rather than try to predict how quickly you will progress and worry about the future, it’s more productive to focus on managing your symptoms and lifestyle as well as you can right now.
© Julia Hembree Smith Think eye-crossing efforts are the only way to build your cardiovascular system? Think again.
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