Imagine going about your normal routine – crushing it at work, hitting the gym when you can, and trying to balance family life. Then one day, you notice your grip feeling a bit weaker while holding your coffee mug. Maybe your speech starts to slur slightly during meetings, or your legs feel unusually heavy during your morning jog. At first, you brush it off as stress or fatigue.
But then get that ALS diagnosis and it hits hard – I get it.
The daily grind of long work hours, quick meals, and minimal sleep that seemed normal in your 20s might have been quietly contributing to inflammation and oxidative stress in your body that could be contributing to the manifestation of your ALS diagnosis. But here’s the thing: while ALS is serious, you’ve got more control than you might think.
The countless energy drinks, processed lunch meetings, and high-stress lifestyle that’s typical for young professionals can create the perfect storm for neurological issues to develop. But by making strategic changes to your daily routine, you can fight back.
In this blog, we’ll break down practical ways to modify your lifestyle – from optimizing your post-workout nutrition to managing stress during big projects – and show you how personalized testing can help you build a game plan that works with your life, not against it.
The Power of Lifestyle in Slowing Neurodegeneration
Neurodegenerative diseases affect how your brain and nervous system function over time, but many factors influencing progression are within your control.
Diet, sleep, stress management, and environmental toxin exposure directly impact brain health and overall resilience. By addressing these areas, you can create an environment in your body that supports slower disease progression and better daily functioning.
Practical Lifestyle Shifts to Slow ALS and Parkinson’s Progression
1. Diet: Nourish Your Brain and Body
Your diet is one of the most powerful tools in managing neurodegeneration. Here’s what you can do:
- Focus on Anti-Inflammatory Foods: Chronic inflammation accelerates neuronal damage. Incorporate foods like organic berries, turmeric, wild-caught salmon, and walnuts to reduce inflammation. But keep in mind that comprehensive testing can give you even greater insights into what foods are BEST for your body because even “healthy” foods can cause inflammation to some.
- Optimize Fat Intake: Healthy fats like those from avocados, olive oil, and omega-3-rich fish help maintain cell membrane integrity and support brain function.
- Limit Processed Foods and Sugars: These can spike oxidative stress and inflammation and make you feel worse. Think pre-workout drinks, those 3pm potato chip cravings, or that quick drive-thru meal after the gym. Instead, focus on real, whole foods that give your body what it needs.
- Consider Protein Needs: Protein is crucial for muscle maintenance, especially in ALS. Prioritize lean, high-quality sources like grass-fed meats, eggs, and plant-based options like lentils or quinoa. The issue with most animal protein sources today is that they are conventionally raised and have more omega 6 compared to omega 3, contributing to inflammation.
2. Prioritize Quality Sleep
During sleep, your brain activates its glymphatic system, which is particularly crucial for those with neurodegenerative conditions. This specialized waste clearance system removes harmful proteins like misfolded alpha-synuclein in Parkinson’s and toxic protein aggregates in ALS that accumulate during waking hours. This cleanup process is up to 10 times more active during sleep compared to when you’re awake.
Plus, quality sleep triggers the production of brain-derived neurotrophic factor (BDNF) and other growth factors that help protect and repair neurons. For those with ALS or Parkinson’s, these restorative processes are even more critical since their nervous systems are under constant attack from oxidative stress and cellular damage, making quality sleep an essential part of slowing disease progression.
- Establish a Consistent Schedule: Aim for 7-9 hours of sleep per night and go to bed at the same time each evening.
- Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and free of electronic devices.
- Incorporate Relaxation Techniques: Practices like deep breathing, gentle yoga, or a warm bath before bed can signal your body that it’s time to wind down.
3. Manage Stress
When you’re dealing with ALS or Parkinson’s, ongoing stress puts extra strain on your already challenged nervous system. Research shows that high stress levels directly speed up nerve cell damage by triggering inflammation and creating harmful free radicals that can damage brain cells. This is particularly concerning for those with neurodegenerative conditions, where protecting remaining nerve cells is crucial.
- Adopt Stress-Reduction Techniques: Regular meditation, deep breathing exercises, and journaling can help you process emotions and reduce stress. Dedicate 5-10 minutes daily to mindfulness or gratitude journaling to center yourself amidst these challenges.
- Stay Connected: Social support is a natural stress reliever. Spend time with loved ones or join a support group for individuals navigating ALS or Parkinson’s.
- Physical Activity as Stress Relief: Gentle movement like tai chi, walking, or stretching can release endorphins and improve mood while supporting motor function.
4. Reduce Environmental Toxin Exposure
Daily exposure to environmental toxins like pesticides, heavy metals (especially lead and mercury), and industrial chemicals directly damages nerve cells and speeds up neurodegeneration. These toxins trigger harmful processes in your brain and nervous system that can make ALS and Parkinson’s symptoms worse over time.
- Filter Your Water: Use a high-quality water filter to remove contaminants like heavy metals and chemicals.
- Choose Organic Produce: Reduce pesticide exposure by opting for organic fruits and vegetables, especially for items on the Environmental Working Group’s Dirty Dozen list.
- Use Non-Toxic Products: Switch to natural cleaning supplies, personal care items, and cookware to minimize exposure to harmful chemicals.
- Improve Indoor Air Quality: Use HEPA filters and keep your home well-ventilated to reduce exposure to indoor pollutants.
Start by replacing one household product (e.g., cleaning spray or laundry detergent) with a non-toxic alternative.
The Role of Functional Lab Testing for Personalized Insights
While lifestyle changes can make a significant impact, everyone’s body responds differently based on unique biochemical factors. Functional lab testing provides invaluable insights into how your body is functioning and where targeted support is most needed including specific lifestyle recommendations.
How Functional Testing Helps in Neurodegenerative Diseases
- Nutrient Deficiencies: Labs can identify deficiencies in critical nutrients like B12, magnesium, vitamin D, and omega-3s, which are essential for nerve and brain health.
- Inflammatory Markers: Tests like CRP (C-reactive protein) or cytokine profiles reveal levels of systemic inflammation, helping guide dietary and supplement strategies.
- Oxidative Stress Levels: Measuring oxidative damage markers can highlight the need for antioxidant support through foods or supplements like glutathione and alpha-lipoic acid.
- Mitochondrial Function: Evaluating mitochondrial efficiency can reveal how well your cells are producing energy, guiding interventions like CoQ10 supplementation.
- Toxin Load: Heavy metal testing or assessments for mold exposure can identify environmental contributors to neurodegeneration, enabling targeted detoxification protocols.
- Gut Health: Comprehensive stool testing can uncover imbalances in gut bacteria or leaky gut, which can exacerbate inflammation and neurological symptoms.
The Benefit of Personalization
Functional lab testing ensures that your approach is tailored to your body’s specific needs rather than relying on a one-size-fits-all solution.
When you work with me, you’ll be working with a genuine practitioner who specializes in neurodegenerative conditions and functional medicine to create a personalized testing plan that addresses your unique needs and slow the progression of ALS, Parkinson’s or other neurodegenerative conditions.
Empower Yourself Today
Addressing lifestyle factors and incorporating functional testing isn’t just about slowing disease progression—it’s about empowering yourself to live a fuller, healthier life despite a diagnosis of ALS or Parkinson’s. Small, intentional changes in your daily routine can make a world of difference in how you feel and function.
If you’re ready to take a proactive, personalized approach to your health, I’m here to guide you. Together, we can develop a comprehensive plan to support your nervous system and improve your quality of life.
Dr. Jamie Ahn
Naturopathic Doctor Specializing in Neurological Degeneration
