August 13, 2025 • 19 mins
Transform your cognitive health and discover evidence-based brain training strategies specifically designed for people living with Parkinson's disease. In this episode of Live Parkinson's: Live an Exceptional Life, we explore cutting-edge research revealing how you can actively strengthen your mind and build cognitive resilience.
Forget everything you think you know about brain training. This isn't about expensive apps or complicated puzzles—it's about practical, enjoyable activities that harness your brain's remarkable ability to adapt and grow through neuroplasticity.
What You'll Learn:
- The science behind neuroplasticity and how your brain can create new pathways despite Parkinson's
- Groundbreaking research findings from clinical studies on cognitive training and physical exercise
- Why movement-based activities like Tai Chi, dance, and boxing boost brain health
- Practical brain training strategies that go beyond traditional puzzles and apps
- How to turn daily activities into powerful cognitive workouts
- The critical role of social interaction in maintaining cognitive function
- Evidence-based activities that challenge multiple brain systems simultaneously
- How to create a sustainable brain training routine you'll actually enjoy
🎯 Take Action Today:
Get your FREE resources at liveparkinsons.com:
- Monthly newsletter with latest insights and research
- "9 Balance Exercises to Improve Your Balance with Parkinson's" (FREE download)
- Comprehensive medication and symptom tracker
- Access to supportive community resources
Support the mission: If this content helps you live better with Parkinson's, consider supporting at ko-fi.com/liveparkinsons - every contribution helps us reach more people who need this life-changing information.
Featured Research:
- Zimmermann et al. (2014) Neurology study on cognitive training vs. motion-controlled games
- 2023 meta-analysis showing physical exercise benefits for cognitive function in Parkinson's
- Research on enriched environments and neuroplasticity
- Studies demonstrating the mind-body connection i
Disclaimer: This podcast is for educational purposes only is not intended to treat or diagnose Parkinson's Disease. Please ensure that you are following the treatment plan developed by your doctor. Please ensure before starting anything new you get approval from your doctor. The information being provided is based on my own personal experiences and does not guarantee that it will benefit everyone.
Disclosure: I discuss and promote products in this podcast that pay me a small commission at no cost to you. I use the commissions to help support this podcast and my website Liveparkinsons.com. I make you aware of any affiliate links by adding AFFLIATE Link right beside the link. Thank you for supporting this podcast.
To help support the podcast please visit me on my Ko-fi page and buy a cup of coffee if you feel that I am providing information that is relevant and actionable to help you live a better quality of life.
Please visit me at Liveparkinsons.com
Get my book - Spectacular Life - 4 Essential Strategies for Living with Parkinson's - My Journey to Happiness
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:11):
Hello, welcome to live Parkinson's live an
exceptional life.
I'm your host, chrisKustenbotter, and I've been
living an exceptional life withParkinson's for the past 15
years.
The mission of this podcast isto help as many people as
possible living with Parkinson'sto lead a great quality of life
.
Now, today we're diving intosomething that touches every
single one of us living withParkinson's.
(00:31):
Now I want you to picture thisyou walk into the kitchen with a
purpose, then you're standingthere wondering what in the
world you came in there for.
Or, if you're like me, you'rein mid-conversation and that
perfect word you know, the onethat's right on the tip of your
tongue just vanishes into thinair.
Or maybe you start a task andfind yourself getting
(00:51):
overwhelmed with all the stepsthat are involved.
Does it sound familiar?
The other day, it was someonewho was concerned with their
memory.
Now, here's the thing.
These moments can befrustrating for anyone, but with
Parkinson's, they can beparticularly upsetting, make us
wonder is this just normal agingor is it something more?
(01:12):
And, most importantly, is thereanything we can do about it?
Today we're talking about braintraining, but not the kind you
might think you know.
Forget everything you knowabout those colorful apps
promising to make you smarter inabout 10 minutes a day.
No, we're going to go a lotdeeper than that.
The truth is, cognitive changesaffect up to 80% of people with
(01:33):
Parkinson's at some point intheir Parkinson's journey.
But here's what's revolutionaryand what the medical community
is finally embracing that thesechanges are not set in stone.
Your brain is far moreadaptable than what we once
believed.
Today, we're going to beexploring what real brain
training looks like, whatcutting-edge research tells us
(01:55):
and, most importantly, how youcan start building a stronger,
more resilient mind right now.
We'll discover why movementmight be your brain's best
friend your BFF, if you will andwhy the most effective
cognitive training might happenin your living room, not on your
smartphone.
So let's talk about the scienceof brain training, in layman's
(02:17):
terms, of course.
So let's start with thefundamentals.
So what exactly is braintraining when we're talking
about Parkinson's?
Well, most people think braintraining means Sudoku puzzles or
memory games, and while theseare certainly part of the
picture, real brain training forParkinson's is much more
comprehensive.
It's about engaging in novel,challenging activities that
(02:39):
force your brain to create newneural pathways and
strengthening existing ones.
Now this is where the sciencegets exciting.
Your brain has something calledneuroplasticity.
It's remarkable ability toreorganize itself by forming new
neural connections throughoutyour life.
So think of it like this If oneroad in your brain gets damaged
(03:02):
or blocked, neuroplasticityallows your brain to build new
roads, even detours, to getwhere you want it to go.
Now, for those of us withParkinson's, this isn't just
hopeful thinking.
It's documented science.
Brains can compensate, adaptand even improve function in
areas that have been affected bythe disease.
(03:23):
Now let me share with you somerecent research that completely
changed how I think aboutcognitive training.
There was a groundbreakingstudy published in Neurology in
2014 by Zimmerman and colleaguestitled Cognitive Training in
Parkinson's DiseaseCognition-Specific vs
Nonspecific Computer Training.
So here's what they did theytook participants with
(03:44):
Parkinson's and they dividedthem into two groups.
One group did the traditionalcomputerized cognitive training.
You know the targeted braingames designed specifically to
improve your attention andmemory.
The other group playedmotion-controlled video games on
Nintendo Wii.
Now guess what happened?
Well, the Nintendo Wii group.
(04:06):
So the people who were boxing,bowling and playing tennis on
their gaming system showedimprovements in attention that
were just as good as the groupdoing the specific cognitive
training.
Now think about that for amoment People having fun playing
active video games improvedtheir cognitive function just as
much as people doing targetedbrain training exercises.
(04:29):
So this finding points tosomething profound that there's
a powerful connection betweenphysical movement and cognitive
function.
So when you're playing thesemotion control games, your brain
just isn't processing the game,it's also coordinating your
movement, planning strategies,reacting to visual cues and
(04:50):
helping you maintain yourbalance.
All at the same time.
It's like a full body workoutfor your brain, and then this
aligns with a broader concept inneuroscience called enrichment
movements.
Now research shows thatenvironments rich in social
interaction, physical activityand learning opportunities
promote neuroplasticity andcognitive health.
(05:13):
There was a comprehensivereview that was published in
PLOS 1 in 2018, and theyexamined nine randomized
controlled trials looking atphysical exercise and cognitive
function in people withParkinson's.
Now the authors Lamont andcolleagues found that physical
exercise programs consistentlyimprove various aspects of
(05:36):
cognitive function, particularlyexecutive function, and that's
our ability to plan, organizeand make decisions Now.
But here's what's even moreexciting A more recent
meta-analysis published in 2023in the journal Parkinson's and
Related Disorders looked at 23studies involving over 1,200
(05:57):
people with Parkinson's, and theresearchers found that physical
exercise interventions led tosignificant improvements in
global cognitive function, withparticularly strong benefits for
executive function andprocessing speed.
So this message is clear whenwe move our bodies, we also
train our brains.
(06:20):
All right, now let's turn ourattention to some practical
strategies for brain training.
All right, now, let's turn ourattention to some practical
strategies for brain training.
So, now that we understand thescience, let's put this in
practical terms and talk aboutwhat this means for your
everyday life.
Now, the most effective braintraining happens when you step
away from the screen, and that'swhether it's your computer,
your laptop, your tablet or yourphone, and you engage in the
(06:42):
real world.
Now don't get me wrong.
Some apps and computer programscan be useful tools, but if
you're looking for the biggestbang for your buck, the most
powerful cognitive trainingoften involves activities that
are going to challenge multiplesystems in your brain
simultaneously.
All right, think of your brainlike a muscle.
Now, if you only do bicep curls, you have strong biceps, but
(07:07):
everything else is weak.
So the most effective braintraining works multiple
cognitive muscles at the sametime.
So you want to focus onattention, memory, processing
speed, executive function andspatial awareness?
All right.
So let me give you a menu ofsome brain building activities
that you can start today.
Number one is learningsomething new.
(07:28):
Now, this is one of the mostpowerful things you can do for
your brain.
When you learn a new language,you pick up a musical instrument
and learn how to play, or youmaster a new card game, you're
forcing your brain to createentirely new neural pathways.
Now I know what you might bethinking I do have ESPN, after
(07:48):
all, I'm not good at learningnew things anymore.
But here's the beautiful truthyou don't have to become fluent
in Spanish or be able to play aninstrument at Carnegie Hall or
in front of a large sold outstadium crowd.
Even spending 15 minutes a dayon a language app or picking out
(08:14):
and playing simple melodies ona keyboard or learning the rules
of bridge is going to give yourbrain a powerful workout.
All right now.
Next at number two on our listis creative pursuits, and that
would include things likepainting, writing, looking new
recipes.
These activities are cognitivegold mines because they engage
multiple brain regionssimultaneously.
So when you're cooking a newdish, you're following sequences
(08:37):
there's different timingelements involved when you're
supposed to add ingredients,when you're supposed to put it
in the oven and then you're alsousing spatial reasoning and
engaging your senses.
So when you're painting, you'reprocessing visual information,
you're planning yourcompositions and you're making
countless small decisions aboutthe color and the forms that you
(08:57):
want to use.
The key here is novelty.
So if you've been making thesame pasta dish for 20 years,
that's not brain training,that's routine.
But if you challenge yourselfto cook dishes from a different
culture or, for instance, trywatercolors when you've only
used pencils, you're giving yourbrain new problems to solve.
All right, now let's take a lookat the mind-body connection.
(09:19):
Remember that we study, that wediscussed you do.
Oh good, see, our braintraining is working.
Activities that combinephysical movement with cognitive
challenges are incrediblypowerful, and Tai Chi is perfect
for this, because you'relearning complex movement
sequences while at the same time, maintaining balance and often
(09:42):
following along with a group.
Dance classes work in the sameway.
You're processing rhythm,remembering steps, coordinating
with a partner and you're movingthrough space.
And then boxing classesdesigned for Parkinson's, like
Rock Steady Boxing, arefantastic examples of this
principle.
You're not just standing therethrowing punches, you're
(10:04):
reacting to combinations calledout by the instructor, you're
coordinating your hands withyour feet and you're processing
visual and auditory cues veryrapidly.
All right, so now let's look atanother concept for training
your brain, and that's tasksequencing in your daily life.
And it's something you can doright now without adding a
(10:24):
single activity to your day,because I know everybody's day
is busy and people are thinkingI don't have time for this so
you can do this without addingany additional activities to
your day.
Now, I know this is going tosound a little quirky, but if
you don't mind talking yourselfwhich I do all the time then
start talking through your dailytasks.
Wait, what are you even talkingabout?
(10:47):
Okay, let's give me an example.
Let's say you're making yourmorning coffee, so begin to
verbalize each step in theprocess.
You tell yourself first I'mfilling the water reservoir, now
I'm measuring the coffeegrounds.
Next, I'm setting the timer,now I'm hitting the power button
.
Okay, now I'm getting my coffeecup ready with some creamer.
(11:10):
You get the point.
Just talk yourself through eachstep of the process on some of
your daily tasks.
So you may be thinking Chris,that sounds ridiculous.
People think I'm crazy.
And I say welcome to the club.
People think I'm crazy all thetime.
Now I know you're probablyasking yourself why in the world
(11:31):
would I talk through each stepof something I'm doing every day
.
Well, it might sound simple, butyou're engaging your executive
function, the cognitive skillthat helps with planning an
organization.
So, for people with Parkinson's, executive function is often
(11:51):
the first areas affected, sogiving it regular exercise is
going to be crucial.
All right, now let's talk aboutsomething that doesn't get
enough attention, and that'smeaningful social interaction,
and that's one of the mostpowerful cognitive exercises
available.
So when you're having a genuineconversation, your brain is
working incredibly hard, believeit or not.
You're processing what theother people are saying, you're
(12:15):
accessing your own memories andyour knowledge, formulating
responses.
You're reading social cues andthen you're managing the back
and forth of the dialogue that'sgoing on.
So how can we become moresocial?
Well, you can join a book club,attend a support group or
(12:35):
simply make it a point to have areal conversation with someone
every day.
Don't underestimate thecognitive workout that you're
going to get from that.
It's very beneficial.
Now here's something crucial,and I've stressed this on my
other podcast Consistency trumpsintensity every single time.
Let me say that againConsistency trumps intensity
(12:58):
every single time.
So it's better to do 15 minutesof cognitive challenges every
day than to sit and do threehours once a week, because your
brain responds to regular,repeated stimulation.
Also and this is very importantplease choose activities that
you genuinely enjoy doing.
(13:19):
If you hate puzzles, don'tforce yourself to do Sudoku
because you think it's good foryou.
Find activities that are goingto bring you joy and something
that you really like, becausethese are the things that you're
going to stick with, and if youstick with them, then you do
them on a consistent basis.
All right, now let's tryputting all this together.
(13:42):
Now let me paint you a pictureof what effective brain training
might look like in real life.
So on Monday, you might startyour day listening to a podcast
in a language you're learningwhile you go for a walk.
That's physical activity plusnew learning.
On Tuesday, you join that TaiChi class you've been thinking
about, and that's mind and bodyconnection.
(14:05):
Wednesday, you spend some timewriting in a journal about your
experience with Parkinson's.
That is creative expressionplus reflection.
Thursday, you cook a recipefrom a cuisine you have never
tried before.
That's sequencing timing andnovelty all in one.
(14:25):
And then, on Friday, you meet afriend for coffee and have a
meaningful conversation aboutsomething that interests both of
you, and that's socialcognition.
Notice what's happening here.
Every single day includes someform of cognitive challenge, but
none of it feels like some kindof medical treatment.
It feels like you're livingday-to-day, because that's what
(14:47):
it is, and research from thejournal Translational
Neurodegeneration published asystematic review in 2014 that
looked at exercise and cognitionin Parkinson's.
The authors, murray andcolleagues, found that the most
effective interactions werethose that combined aerobic
exercise with cognitivechallenging tasks.
(15:08):
So this supports exactly whatwe've been talking about trying
to do multiple things, getmultiple benefits out of one
exercise or one task.
Now the power of activitiesthat challenge both your body
and your mind simultaneously.
Remember, you're not trying toslow the decline.
We're actively buildingcognitive reserve, that's, your
(15:32):
brain's ability to maintainfunction even when you're faced
with challenges that Parkinson'spresents Great.
So as we wrap up today's episode, I want to leave you with a
sense of empowerment.
You have far more control overyour cognitive health than you
might have thought when youfirst tuned in today.
So let's recap the key pointsCognitive changes in Parkinson's
(15:56):
are common, but they're notinevitable or unchangeable.
So let me say that one again,because that's important.
Cognitive changes inParkinson's are common, but
they're not inevitable orunchangeable.
And brain training is aboutmuch more than just doing apps
and puzzles.
It's a holistic approach tokeeping your mind sharp and
(16:18):
resilient, and the mosteffective strategies are going
to combine physical movementwith cognitive challenge.
They involve learning newthings and they happen
consistently over time andthat's the key word there
consistently.
And the research is clearActivities that engage multiple
cognitive systems simultaneously, like Tai Chi, learning new
(16:42):
skills, creative pursuits likeart, music and dance, and
meaningful social interactions,can help maintain and even
improve cognitive function.
And, most importantly, the besttraining, the best brain
training, is the kind you enjoy,because that's the kind you're
actually going to do Now.
(17:08):
Before you go, I want to makesure that you have access to all
the resources and help that youneed on your journey.
So please visitliveparkinsonscom, where you can
find lots of free, valuableresources designed specifically
for people living withParkinson's and that I use
myself.
So when you visit the website,you can subscribe to the free
monthly newsletter to get thelatest insights and inspirations
delivered directly to yourinbox, so you'll never miss
(17:30):
important updates, and I promiseI'm only sending you
information that's truly goingto make a difference in your
life.
I'm not going to be spammingyou, because I don't like that
myself, and you'll also findfree resources, including my
nine balance exercises toimprove balance with Parkinson's
, because, as we learned today,physical stability and cognitive
(17:51):
health go hand in hand.
Now there's also acomprehensive medication and
symptom tracker that you andyour healthcare team can help
you better understand some ofyour unique patterns and needs,
because it's going to help pointout times of the day when
you're having off periods andthat way the doctor might be
(18:12):
able to adjust your medication.
So these resources are my giftto you, because I believe that
knowledge and practical toolsshould be accessible to anyone
who needs them.
So if you found the informationI provide helpful and want to
support the mission to helppeople living an exceptional
quality of life with Parkinson's, I invite you to visit my Ko-fi
page at ko-ficom slash liveParkinson's and I'll leave a
(18:35):
link in the podcast description.
Your generosity helps mecontinue producing content that
empowers and informs ourcommunity.
Every contribution, no matterthe size, makes a difference in
my ability to reach more peoplewho need this information.
So thank you for spending timewith me today.
Remember, living an exceptionallife with Parkinson's isn't
(18:57):
about perfect.
It's about being present, beingproactive and being your own
best advocate.
So until next time, keeptraining that brilliant brain of
yours.
Take care and stay healthy,stay strong and live your best
life with Parkinson's andremember you've got this.
(19:19):
See you next time, and thanksfor listening.
Hello, welcome to live Parkinson's live an
exceptional life.
I'm your host, chrisKustenbotter, and I've been
living an exceptional life withParkinson's for the past 15
years.
The mission of this podcast isto help as many people as
possible living with Parkinson'sto lead a great quality of life
.
Now, today we're diving intosomething that touches every
single one of us living withParkinson's.
(00:31):
Now I want you to picture thisyou walk into the kitchen with a
purpose, then you're standingthere wondering what in the
world you came in there for.
Or, if you're like me, you'rein mid-conversation and that
perfect word you know, the onethat's right on the tip of your
tongue just vanishes into thinair.
Or maybe you start a task andfind yourself getting
(00:51):
overwhelmed with all the stepsthat are involved.
Does it sound familiar?
The other day, it was someonewho was concerned with their
memory.
Now, here's the thing.
These moments can befrustrating for anyone, but with
Parkinson's, they can beparticularly upsetting, make us
wonder is this just normal agingor is it something more?
(01:12):
And, most importantly, is thereanything we can do about it?
Today we're talking about braintraining, but not the kind you
might think you know.
Forget everything you knowabout those colorful apps
promising to make you smarter inabout 10 minutes a day.
No, we're going to go a lotdeeper than that.
The truth is, cognitive changesaffect up to 80% of people with
(01:33):
Parkinson's at some point intheir Parkinson's journey.
But here's what's revolutionaryand what the medical community
is finally embracing that thesechanges are not set in stone.
Your brain is far moreadaptable than what we once
believed.
Today, we're going to beexploring what real brain
training looks like, whatcutting-edge research tells us
(01:55):
and, most importantly, how youcan start building a stronger,
more resilient mind right now.
We'll discover why movementmight be your brain's best
friend your BFF, if you will andwhy the most effective
cognitive training might happenin your living room, not on your
smartphone.
So let's talk about the scienceof brain training, in layman's
(02:17):
terms, of course.
So let's start with thefundamentals.
So what exactly is braintraining when we're talking
about Parkinson's?
Well, most people think braintraining means Sudoku puzzles or
memory games, and while theseare certainly part of the
picture, real brain training forParkinson's is much more
comprehensive.
It's about engaging in novel,challenging activities that
(02:39):
force your brain to create newneural pathways and
strengthening existing ones.
Now this is where the sciencegets exciting.
Your brain has something calledneuroplasticity.
It's remarkable ability toreorganize itself by forming new
neural connections throughoutyour life.
So think of it like this If oneroad in your brain gets damaged
(03:02):
or blocked, neuroplasticityallows your brain to build new
roads, even detours, to getwhere you want it to go.
Now, for those of us withParkinson's, this isn't just
hopeful thinking.
It's documented science.
Brains can compensate, adaptand even improve function in
areas that have been affected bythe disease.
(03:23):
Now let me share with you somerecent research that completely
changed how I think aboutcognitive training.
There was a groundbreakingstudy published in Neurology in
2014 by Zimmerman and colleaguestitled Cognitive Training in
Parkinson's DiseaseCognition-Specific vs
Nonspecific Computer Training.
So here's what they did theytook participants with
(03:44):
Parkinson's and they dividedthem into two groups.
One group did the traditionalcomputerized cognitive training.
You know the targeted braingames designed specifically to
improve your attention andmemory.
The other group playedmotion-controlled video games on
Nintendo Wii.
Now guess what happened?
Well, the Nintendo Wii group.
(04:06):
So the people who were boxing,bowling and playing tennis on
their gaming system showedimprovements in attention that
were just as good as the groupdoing the specific cognitive
training.
Now think about that for amoment People having fun playing
active video games improvedtheir cognitive function just as
much as people doing targetedbrain training exercises.
(04:29):
So this finding points tosomething profound that there's
a powerful connection betweenphysical movement and cognitive
function.
So when you're playing thesemotion control games, your brain
just isn't processing the game,it's also coordinating your
movement, planning strategies,reacting to visual cues and
(04:50):
helping you maintain yourbalance.
All at the same time.
It's like a full body workoutfor your brain, and then this
aligns with a broader concept inneuroscience called enrichment
movements.
Now research shows thatenvironments rich in social
interaction, physical activityand learning opportunities
promote neuroplasticity andcognitive health.
(05:13):
There was a comprehensivereview that was published in
PLOS 1 in 2018, and theyexamined nine randomized
controlled trials looking atphysical exercise and cognitive
function in people withParkinson's.
Now the authors Lamont andcolleagues found that physical
exercise programs consistentlyimprove various aspects of
(05:36):
cognitive function, particularlyexecutive function, and that's
our ability to plan, organizeand make decisions Now.
But here's what's even moreexciting A more recent
meta-analysis published in 2023in the journal Parkinson's and
Related Disorders looked at 23studies involving over 1,200
(05:57):
people with Parkinson's, and theresearchers found that physical
exercise interventions led tosignificant improvements in
global cognitive function, withparticularly strong benefits for
executive function andprocessing speed.
So this message is clear whenwe move our bodies, we also
train our brains.
(06:20):
All right, now let's turn ourattention to some practical
strategies for brain training.
All right, now, let's turn ourattention to some practical
strategies for brain training.
So, now that we understand thescience, let's put this in
practical terms and talk aboutwhat this means for your
everyday life.
Now, the most effective braintraining happens when you step
away from the screen, and that'swhether it's your computer,
your laptop, your tablet or yourphone, and you engage in the
(06:42):
real world.
Now don't get me wrong.
Some apps and computer programscan be useful tools, but if
you're looking for the biggestbang for your buck, the most
powerful cognitive trainingoften involves activities that
are going to challenge multiplesystems in your brain
simultaneously.
All right, think of your brainlike a muscle.
Now, if you only do bicep curls, you have strong biceps, but
(07:07):
everything else is weak.
So the most effective braintraining works multiple
cognitive muscles at the sametime.
So you want to focus onattention, memory, processing
speed, executive function andspatial awareness?
All right.
So let me give you a menu ofsome brain building activities
that you can start today.
Number one is learningsomething new.
(07:28):
Now, this is one of the mostpowerful things you can do for
your brain.
When you learn a new language,you pick up a musical instrument
and learn how to play, or youmaster a new card game, you're
forcing your brain to createentirely new neural pathways.
Now I know what you might bethinking I do have ESPN, after
(07:48):
all, I'm not good at learningnew things anymore.
But here's the beautiful truthyou don't have to become fluent
in Spanish or be able to play aninstrument at Carnegie Hall or
in front of a large sold outstadium crowd.
Even spending 15 minutes a dayon a language app or picking out
(08:14):
and playing simple melodies ona keyboard or learning the rules
of bridge is going to give yourbrain a powerful workout.
All right now.
Next at number two on our listis creative pursuits, and that
would include things likepainting, writing, looking new
recipes.
These activities are cognitivegold mines because they engage
multiple brain regionssimultaneously.
So when you're cooking a newdish, you're following sequences
(08:37):
there's different timingelements involved when you're
supposed to add ingredients,when you're supposed to put it
in the oven and then you're alsousing spatial reasoning and
engaging your senses.
So when you're painting, you'reprocessing visual information,
you're planning yourcompositions and you're making
countless small decisions aboutthe color and the forms that you
(08:57):
want to use.
The key here is novelty.
So if you've been making thesame pasta dish for 20 years,
that's not brain training,that's routine.
But if you challenge yourselfto cook dishes from a different
culture or, for instance, trywatercolors when you've only
used pencils, you're giving yourbrain new problems to solve.
All right, now let's take a lookat the mind-body connection.
(09:19):
Remember that we study, that wediscussed you do.
Oh good, see, our braintraining is working.
Activities that combinephysical movement with cognitive
challenges are incrediblypowerful, and Tai Chi is perfect
for this, because you'relearning complex movement
sequences while at the same time, maintaining balance and often
(09:42):
following along with a group.
Dance classes work in the sameway.
You're processing rhythm,remembering steps, coordinating
with a partner and you're movingthrough space.
And then boxing classesdesigned for Parkinson's, like
Rock Steady Boxing, arefantastic examples of this
principle.
You're not just standing therethrowing punches, you're
(10:04):
reacting to combinations calledout by the instructor, you're
coordinating your hands withyour feet and you're processing
visual and auditory cues veryrapidly.
All right, so now let's look atanother concept for training
your brain, and that's tasksequencing in your daily life.
And it's something you can doright now without adding a
(10:24):
single activity to your day,because I know everybody's day
is busy and people are thinkingI don't have time for this so
you can do this without addingany additional activities to
your day.
Now, I know this is going tosound a little quirky, but if
you don't mind talking yourselfwhich I do all the time then
start talking through your dailytasks.
Wait, what are you even talkingabout?
(10:47):
Okay, let's give me an example.
Let's say you're making yourmorning coffee, so begin to
verbalize each step in theprocess.
You tell yourself first I'mfilling the water reservoir, now
I'm measuring the coffeegrounds.
Next, I'm setting the timer,now I'm hitting the power button
.
Okay, now I'm getting my coffeecup ready with some creamer.
(11:10):
You get the point.
Just talk yourself through eachstep of the process on some of
your daily tasks.
So you may be thinking Chris,that sounds ridiculous.
People think I'm crazy.
And I say welcome to the club.
People think I'm crazy all thetime.
Now I know you're probablyasking yourself why in the world
(11:31):
would I talk through each stepof something I'm doing every day
.
Well, it might sound simple, butyou're engaging your executive
function, the cognitive skillthat helps with planning an
organization.
So, for people with Parkinson's, executive function is often
(11:51):
the first areas affected, sogiving it regular exercise is
going to be crucial.
All right, now let's talk aboutsomething that doesn't get
enough attention, and that'smeaningful social interaction,
and that's one of the mostpowerful cognitive exercises
available.
So when you're having a genuineconversation, your brain is
working incredibly hard, believeit or not.
You're processing what theother people are saying, you're
(12:15):
accessing your own memories andyour knowledge, formulating
responses.
You're reading social cues andthen you're managing the back
and forth of the dialogue that'sgoing on.
So how can we become moresocial?
Well, you can join a book club,attend a support group or
(12:35):
simply make it a point to have areal conversation with someone
every day.
Don't underestimate thecognitive workout that you're
going to get from that.
It's very beneficial.
Now here's something crucial,and I've stressed this on my
other podcast Consistency trumpsintensity every single time.
Let me say that againConsistency trumps intensity
(12:58):
every single time.
So it's better to do 15 minutesof cognitive challenges every
day than to sit and do threehours once a week, because your
brain responds to regular,repeated stimulation.
Also and this is very importantplease choose activities that
you genuinely enjoy doing.
(13:19):
If you hate puzzles, don'tforce yourself to do Sudoku
because you think it's good foryou.
Find activities that are goingto bring you joy and something
that you really like, becausethese are the things that you're
going to stick with, and if youstick with them, then you do
them on a consistent basis.
All right, now let's tryputting all this together.
(13:42):
Now let me paint you a pictureof what effective brain training
might look like in real life.
So on Monday, you might startyour day listening to a podcast
in a language you're learningwhile you go for a walk.
That's physical activity plusnew learning.
On Tuesday, you join that TaiChi class you've been thinking
about, and that's mind and bodyconnection.
(14:05):
Wednesday, you spend some timewriting in a journal about your
experience with Parkinson's.
That is creative expressionplus reflection.
Thursday, you cook a recipefrom a cuisine you have never
tried before.
That's sequencing timing andnovelty all in one.
(14:25):
And then, on Friday, you meet afriend for coffee and have a
meaningful conversation aboutsomething that interests both of
you, and that's socialcognition.
Notice what's happening here.
Every single day includes someform of cognitive challenge, but
none of it feels like some kindof medical treatment.
It feels like you're livingday-to-day, because that's what
(14:47):
it is, and research from thejournal Translational
Neurodegeneration published asystematic review in 2014 that
looked at exercise and cognitionin Parkinson's.
The authors, murray andcolleagues, found that the most
effective interactions werethose that combined aerobic
exercise with cognitivechallenging tasks.
(15:08):
So this supports exactly whatwe've been talking about trying
to do multiple things, getmultiple benefits out of one
exercise or one task.
Now the power of activitiesthat challenge both your body
and your mind simultaneously.
Remember, you're not trying toslow the decline.
We're actively buildingcognitive reserve, that's, your
(15:32):
brain's ability to maintainfunction even when you're faced
with challenges that Parkinson'spresents Great.
So as we wrap up today's episode, I want to leave you with a
sense of empowerment.
You have far more control overyour cognitive health than you
might have thought when youfirst tuned in today.
So let's recap the key pointsCognitive changes in Parkinson's
(15:56):
are common, but they're notinevitable or unchangeable.
So let me say that one again,because that's important.
Cognitive changes inParkinson's are common, but
they're not inevitable orunchangeable.
And brain training is aboutmuch more than just doing apps
and puzzles.
It's a holistic approach tokeeping your mind sharp and
(16:18):
resilient, and the mosteffective strategies are going
to combine physical movementwith cognitive challenge.
They involve learning newthings and they happen
consistently over time andthat's the key word there
consistently.
And the research is clearActivities that engage multiple
cognitive systems simultaneously, like Tai Chi, learning new
(16:42):
skills, creative pursuits likeart, music and dance, and
meaningful social interactions,can help maintain and even
improve cognitive function.
And, most importantly, the besttraining, the best brain
training, is the kind you enjoy,because that's the kind you're
actually going to do Now.
(17:08):
Before you go, I want to makesure that you have access to all
the resources and help that youneed on your journey.
So please visitliveparkinsonscom, where you can
find lots of free, valuableresources designed specifically
for people living withParkinson's and that I use
myself.
So when you visit the website,you can subscribe to the free
monthly newsletter to get thelatest insights and inspirations
delivered directly to yourinbox, so you'll never miss
(17:30):
important updates, and I promiseI'm only sending you
information that's truly goingto make a difference in your
life.
I'm not going to be spammingyou, because I don't like that
myself, and you'll also findfree resources, including my
nine balance exercises toimprove balance with Parkinson's
, because, as we learned today,physical stability and cognitive
(17:51):
health go hand in hand.
Now there's also acomprehensive medication and
symptom tracker that you andyour healthcare team can help
you better understand some ofyour unique patterns and needs,
because it's going to help pointout times of the day when
you're having off periods andthat way the doctor might be
(18:12):
able to adjust your medication.
So these resources are my giftto you, because I believe that
knowledge and practical toolsshould be accessible to anyone
who needs them.
So if you found the informationI provide helpful and want to
support the mission to helppeople living an exceptional
quality of life with Parkinson's, I invite you to visit my Ko-fi
page at ko-ficom slash liveParkinson's and I'll leave a
(18:35):
link in the podcast description.
Your generosity helps mecontinue producing content that
empowers and informs ourcommunity.
Every contribution, no matterthe size, makes a difference in
my ability to reach more peoplewho need this information.
So thank you for spending timewith me today.
Remember, living an exceptionallife with Parkinson's isn't
(18:57):
about perfect.
It's about being present, beingproactive and being your own
best advocate.
So until next time, keeptraining that brilliant brain of
yours.
Take care and stay healthy,stay strong and live your best
life with Parkinson's andremember you've got this.
(19:19):
See you next time, and thanksfor listening.
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