Tag Archives: restless leg syndrome

Lifestyle Tips To Help Restless Leg Syndrome

RLS is a troublesome sleep-disrupting condition with neurological elements that causes the legs to involuntarily move, or causes strong urges to move the legs while at rest.

There is Still A Lot To Learn About RLS

It is still quite a mysterious condition to medical professionals, though it appears to often be associated with other chronic conditions such as heart disease, lung disease and arthritis. There is no known ‘cure’ for RLS, but there are many things that can be done to help manage the condition. We’ll take a look at lifestyle changes that can help reduce RLS symptoms in this post, and natural remedies plus medical management options in the following post.

Diverse Treatments For A Diverse Condition

While the condition affects everyone slightly differently, symptoms of RLS are usually extremely unpleasant and frustrating, and can impede quality of life if not controlled. There are various treatments for symptom management. Each person may require different treatments or combination thereof to manage their particular symptoms. These treatments can be medical, homeopathic or lifestyle-based.

Lifestyle Changes That May Help

  1. Take a hot bath nightly to help relax muscles. Try infusing it with lavender or chamomile bath salts for a more relaxing experience before bed.
  2. Keep your mind busy, especially when you are sitting still as symptoms often worsen at rest (busying the brain helps via distraction and also because it stimulates other areas of the brain which can redirect it from signaling pain or unpleasant sensations to your extremities).
  3. Get half an hour to an hour of daily exercise – studies show that moderate daily exercise can help RLS symptoms greatly (but don’t overdo it, vigorous exercise may actually negatively impact the condition).
  4. Try low impact, stretching-based exercise like yoga or tai chi to help control muscles and relieve symptoms. Yoga in particular has shown great promise in RLS management.
  5. Control stress – stress is a major trigger of RLS. Work to bring down your anxiety and stress with relaxation techniques. Check out our Stress Busters post for some good stress management tactics.
  6. Focus on sleeping well – get into a relaxing nightly routine. Some light reading before bed may help (not on blue-lit screens before bed), or have a nightly cuddle or backrub before slipping into the sheets around the same time every evening.
  7. Keep your feet warm – it appears RLS occurs more in people who often have cold feet (or poor circulation), so keep those feet warm in the nighttime with socks, slippers or extra blankets on the foot of the bed.
  8. Examine your diet – are you consuming foods that keep you awake? Try going for iron and magnesium rich foods instead of sugary, processed ones.
  9. Try to cut down your intake of caffeine, alcohol and nicotine as they have all been linked to worsening of RLS symptoms.
  10. Stretch it out – routine stretching can significantly help manage RLS. Try stretching the leg straight out and bending the toes back several times a day to help stretch the hamstrings. This can lessen Charlie horses and leg cramps that are often associated with RLS as well.
  11. Timing travel and other seated activities during times of the day when your symptoms are at their quietest can help make these activities easier. Make sure to take plenty of standing, walking and stretching breaks when you have to be seated for long periods of time.
  12. Try keeping a symptom diary to track when your RLS is at its worst to see if there is a correlation between your symptoms and temperature, certain foods or certain activities.

Keep an eye out for our post on home remedies, alternative treatment and medical options for RLS next time! Thanks for visiting DocChat!

Restless Leg Syndrome (Part 1) Symptoms and Triggers

About a tenth of the American adult population (and 2% of children) are afflicted with Restless Leg Syndrome (RLS). According to the National Sleep Foundation, RLS, also known as Willis-Ekborn disease is “a sleep-related movement disorder is known best for its overwhelming and often unpleasant urges to move the legs while at rest.” It is often referred to as a neurological disorder as well.

Symptoms of RLS

RLS is a complex, case-dependent condition and symptoms range widely from person to person, some of which may be difficult to articulate. Commonly reported symptoms include:

  • Tingling of the legs (and sometimes other areas of the body)
  • An overpowering urge to move the legs in an attempt to relieve discomfort
  • Involuntary twitches and movements of the legs
  • A feeling of pulling or tugging at the legs during the night
  • Itching or irritation of the legs
  • Aching of the legs or frequent muscle spasms or cramps
  • ‘Crawling’ sensation or the feeling of something foreign coursing the veins of the legs
  • Jerking of the legs keeps you or your partner awake often during the night
  • Symptoms most often happen while you are resting or during the night
  • Tiredness during the day due to impaired sleep
  • Symptoms are often greatly relieved by repetitive movements or stretching

What Worsens RLS?

1. Stress is one of the biggest RLS triggers, if you can learn to manage your stress and anxiety it can greatly decrease symptoms.

2. While moderate exercise is beneficial to RLS, vigorous exercise may actually have an adverse impact on the condition because of the extreme stimulation and exhaustion of the muscles.

3. Certain medications such as heart or blood pressure medications, allergy medications or anti-depressants can trigger symptoms.

4. Herbal or dietary supplements can also adversely affect RLS, so it is important to cross check all your medications and supplements with your doctor or pharmacist.

5. Caffeine, alcohol and nicotine have also been associated with exacerbating RLS (caffeine and nicotine because of their stimulant effect on the body).

6. Extreme temperatures have also been linked to worsened RLS symptoms.

7. Lastly, diet has an impact on the condition. Certain sugar-loaded and highly processed foods have been associated with flare-ups.

How is RLS Diagnosed?

There is no one test that can confirm RLS, it is largely based on the patient’s symptoms and medical history. Your doctor may also run a series of tests to rule out potential underlying conditions that can cause similar neurological symptoms such as:

  • Parkinson’s disease
  • A B12 or other vitamin deficiency
  • Kidney disease
  • Thyroid disease
  • Diabetes
  • Anemia

Thus concludes our look at the causes, prevalence and symptoms of RLS – stay tuned for medical, homeopathic and lifestyle treatment options for RLS in our next post! Thanks for visiting DocChat, if you suspect you may have RLS or have any questions about management, sign up today for a video conference with one of our highly qualified DocChat physicians!