Celebrating 20 Years of Service to
Families Affected by Parkinson’s

The Parkinson's Disease Association of San Diego Exists to
Improve the Quality of Life of Those Affected by Parkinson's

Ask the PD Specialist

If you or a loved one has Parkinson's and need help finding a physician, a support group, or information on any aspect of managing the disease, click on Ask the PD Specialist.

Music to Lift Your Spirit

If you are discouraged, battling depression or simply need a little lift, these beautiful music videos will lift your spirits and give you the strength you need to carry on. Rest assured that there is light at the end of the tunnel.

Free Medication Reminder and Schedules

MyMedSchedule.com allows patients to...

• Create free, easy to read medication schedules.

• Printable charts are easy to create and update frequently.

• Get reminders to take your medications by text message or email.

• Refill reminders—reorder your prescriptions before they run out.

• Monitor your daily medications, their strengths and uses as well as your recommended dosage.

• Ideal way to inform a new physician of the meds you’re taking.

• Print your charts in English or Spanish.

• Convenient wallet sizes are simple to carry with you at all times.

• Maintain med schedules for yourself, family members and friends.

"I keep my list of medications from MyMedSchedule on my refrigerator. One day I had to call the paramedics to take me to the hospital, and when they saw my list on the refrigerator they thought it was gold." - Kay C. Click on MyMedSchedule.com for more information.

Depression—What Is It?
Courtesy of www.GSK.com

Everyone feels "blue" or "down" some of the time. Major depressive disorder (depression) is more than just feeling down. It is when a person is in a continued state of sadness, melancholy or despair to such a point that it is disruptive to how they function. It can severely disrupt your life. It can affect your appetite, sleep, work, and relationships.

What does depression feel like?

Depression has many different symptoms. Talk to your doctor if you experience any of the following:

• Constant feelings of sadness, irritability, or tension

• Less interest or pleasure in activities or hobbies

• Feeling hopeless, worthless, or guilty

• Trouble concentrating or making decisions

• Low energy or feeling tired, even when you are not active

• Feeling restless or slowed down

• Sleeping too much or too little

• Changes in appetite (with weight gain or loss)

• Thoughts of suicide or death

What causes depression?

Depression may result from many things. Whatever the cause, depression is not just a state of mind. It may be due to changes in the way brain chemicals* work together.

Normally brain chemicals carry messages from one brain cell to the next. An imbalance of brain chemicals can change the way brain cells communicate. This can change a person's mood.

Other Types of Depression

Besides major depression, some other types are:

Dysthymia means you have many depression symptoms, but they are less severe, although they have been present on most days for at least two years.

Seasonal affective disorder has the same symptoms as major depression. But the symptoms return during certain seasons. Fall and winter are the most common times.

Postpartum depression has the same symptoms as major depression. But the symptoms occur after giving birth. It is most common in the first months after having a baby.

*These brain chemicals include serotonin, dopamine, and norepinephrine.

The good news is that depression is treatable! Work with your doctor to set goals for managing depression.

Related Articles

Depression Later in Life

Depression & Anxiety in Parkinson's

Exercise Eases Parkinson's Symptoms

Choosing Love

Spiritual Crisis of Parkinson's Disease

Psychological Effects of Parkinson's

Psychological Symptoms & Treatment of Parkinson's

Depression & Exercise

Depression symptoms often improve with exercise. Here are some realistic tips to help you get started and stay motivated.

You have anxiety or depression—and exercise seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.

The links between anxiety, depression and exercise aren't entirely clear — but working out can definitely help you relax and make you feel better. Exercise may also help keep anxiety and depression from coming back once you're feeling better.

How does exercise help depression and anxiety?

• Exercise probably helps ease depression in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)

• Reducing immune system chemicals that can worsen depression

• Increasing body temperature, which may have calming effects

Exercise has many psychological and emotional benefits too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.

• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

• Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.

• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on their own can lead to worsening symptoms.

What Kind of Exercise is Best?

The word "exercise" may make you think of running laps around the gym. But a wide range of activities that boost your activity level help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can gardening, washing your car, or strolling around the block and other less intense activities. Anything that gets you off the couch and moving is exercise that can help improve your mood.

You don't have to do all your exercise at once, either. Broaden how you think of exercise and find ways to fit activity into your routine. Add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away at work to fit in a short walk. Or, if you live close to your job, consider biking to work.

How Much is Enough?

Doing 30 minutes or more of exercise a day, for three to five days a week can significantly improve depression symptoms. But smaller amounts of activity—as little as 10 to 15 minutes at a time—can make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities such as running or bicycling.

How Do I Get Started—And Stay Motivated?

Starting and sticking with an exercise routine can be a challenge. Here are some steps that can help. Check with your doctor before starting a new exercise program to make sure it's safe for you.

Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.

Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.

Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.

Don't think of exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.

Address your barriers. Figure out what's stopping you from exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with. If you don't have money to spend on exercise gear, do something that's virtually cost-free, such as walking. If you think about what's stopping you from exercising, you can probably find an alternative solution.

Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and may as well quit. Just try again the next day.

Do I Need to See My Doctor?

Talk to your doctor to make sure you know which activities, how much exercise and what intensity level is OK for you. Your doctor will consider any medications you take and health conditions you have. He or she may also have some good advice about getting started and staying motivated.

If you exercise regularly but anxiety or depression symptoms still interfere with your daily living, see your doctor or other mental health provider. Exercise is a great way to ease symptoms of anxiety or depression, but it isn't a substitute for psychotherapy, medications or other treatment.

Exercise Bike Proven to Reduce Parkinson's Symptoms

Research indicates that high cadence cycling exercise helps reduce the symptoms of Parkinson's. For more information and to watch a video, visit www.Theracycle.com, and be sure to discuss the Theracycle with your primary care physician to see if this is a viable option for your Parkinson's treatment and recovery.

Free Tranquil Horizons Music CD

Tranquil Horizons is a beautiful collection of songs that evoke the calming qualities of the sea with a serene selection of dreamy melodies. To obtain a free copy of Tranquil Horizons, call PDASD at 858-273-6763 or add it to your book and video order from our Lending Library

Ten Things Every Parkinson's Patient & Caregiver Should Know
by David L. Cram, M.D.

"Self-help won't cure you", states Dr. David L. Cram, M.D., "but it can certainly help reduce the severity of symptoms. Once I decided to stop wallowing in self pity, I realized that I could do a lot to help myself."

Author of Understanding Parkinson's Disease-A Self-Help Guide, David Cram was a 54-year old physician with a thriving medical practice in 1989. He was at the peak of his career and life was good. It was only when his fatigue persisted that he sought medical attention. His reaction was one of stunned disbelief when he got the diagnosis: Parkinson's Disease. Feeling alone and useless, he withdrew from others and spiraled into a depression. Soon, he had to retire from the work he loved. Today, ten years later, Dr. Cram has a much different attitude. He responded well to medications and chose to fight the depression that threatened to consume him. He waged a "crusade" to help himself and others. "I started going to support groups and talking to others, asking what had worked for them. I tried to learn everything I could about the disease."

10 Things Every Parkinson's Patient Should Know

• Remember the importance of a positive attitude.

• Establish a good relationship with your doctor.

• Learn as much as you can about your disease.

• Maintain a daily exercise program.

• Take your medications on time exactly as prescribed.

• Don't let the disease consume you-you are the master.

• Contribute some service to your community-it will nourish you emotionally and get your focus off yourself.

• Attend support groups.

• Remain as independent as you can for as long as you can.

• Live each day to the fullest and never lose hope.

10 Things Every Caregiver of a Parkinson's Patient Should Know

• Understand the importance of taking care of yourself, too.

• Realize it is normal to experience a range of feelings-anger, sadness, loneliness, guilt, resentment.

• Learn constructive ways to channel emotions-exercise, talk with friends, journal, or practice relaxation techniques.

• Practice positive self-talk.

• Recognize depression and get help for it.

• Arrange to make time for yourself-your interests and friends.

• Attend support groups and talk about your problems.

• Learn how to face your loved one's physical challenges.

• Let a loved one do as much as possible while he/she is still able

• Deepen your faith and spirituality.

Book Review: Understanding Parkinson's Disease: A Self Help Guide

If you've been diagnosed with Parkinson's disease, you are probably worried and full of questions. What course will the disease take? How will it affect your life? What are your treatment options? Author David Cram, both a physician and patient himself for ten years, knows firsthand the questions that accompany the diagnosis of Parkinson's. He understands how vital education and effective treatment are in coping with PD and maintaining the best quality perspectives to enlighten and encourage readers about Parkinson's. "I tried to learn everything I could about the disease," Dr. Cram said. The result of his research is a new book, Understanding Parkinson's Disease-A Self-Help Guide. Among the topics, Dr. Cram covers:

• How PD is diagnosed

• Symptoms and stages of PD

• The emotional side of PD: conquering fear and denial

• Choosing the right health care team

• Drug therapy

• Surgical options

• How exercise can help

• Coping with day-to-day problems

• Caring for caregivers

Free Books and Videos from Our I&R Center Lending Library

Borrow Books & Videos at no cost on a wide variety of topics including General P.D., Surgical Procedures, Research, Exercise, Speech Therapy, Medications and Treatments, Caregivers, Celebrity Interviews, Diet and Nutrition, APDA and PDASD Symposia, Books on Parkinson’s Disease General Information, Books Written by Parkinson’s Patients and Family Members, Healthcare and General Health, Caregiving, Finances, Exercise, Recipes and Nutrition, Retirement and Nursing Homes, General Inspirational, Alternative Treatments, Alzheimer's and Dementia, and much more.

Mind-Body Wellness Classes

PDASD has partnered with several Community Organizations throughout San Diego County to offer you a wide variety of exercise options to help you maintain optimal health. For your safety, please check with your primary care physician and/or neurologist to be sure that these classes are right for you before participating.

Free Parkinson’s Newsletters

Read The Winter 2009 Edition of the Parkinson Post which brings you the latest in Parkinson's research and treatment options, upcoming educational events and activitoes, and quality of life insights.