Are you one of the 12 million people affected by the sleeping disorder called Restless Leg Syndrome (RLS)?
Although both men and women suffer with it, more women than men have it and more women approaching menopause. But all ages, from children to the elderly can have it.
So what is Restless Leg Syndrome?
RLS is a sleep disorder that causes an uncontrollable urge to move the legs, usually because of an uncomfortable sensation. It typically happens in the evening or nighttime hours when you’re sitting or lying down. Moving eases the unpleasant feeling temporarily.
Restless Leg Syndrome, also known as Willis-Ekbom disease, can begin at any age and generally worsens as you age.
Common accompanying characteristics of RLS include:
- Sensations that begin while resting. The sensation typically begins after you’ve been lying down or sitting for an extended time, such as in a car, airplane or movie theater.
- Relief with movement. The sensation of RLS lessens with movement, such as stretching, jiggling the legs, pacing. or walking.
- Worsening of symptoms in the evening. Symptoms occur mainly at night.
- Nighttime leg twitching. RLS may be associated with another, more common condition called periodic limb movement of sleep, which causes the legs to twitch and kick throughout the night while you sleep.
The sensations, which generally occur within the limb rather than on the skin, are described as:
- Crawling
- Creeping
- Pulling
- Throbbing
- Aching
- Itching
- Electric
Sometimes the symptoms vary in severity; sometimes they disappear and then return. One of the biggest concerns with RLS is it disturbs normal sleep so you can then have more severe issues caused by lack of sleep such as:
- Chronic Fatigue
- Cardiovascular Disease
- High Blood Pressure
- Metabolic issues – obesity, diabetes type 2
- Depression
- Anxiety
- Premature Aging
- Autoimmune Diseases
Who can get RLS?
Genetics is a primary cause. Over 90% of those with RLS have a relative with it. Any age can have RLS, but the chance becomes higher the older we get. Some medications such as antihistamines and antidepressants have been linked to RLS. There are also some conditions that are associated with developing RLS including the following:
- Mineral deficiencies including iron and magnesium
- Vitamin deficiencies like Vitamin D and B
- Imbalance of dopamine in the brain
- Hypothyroidism
- Uremia – poor kidney functioning
- Parkinson’s Disease
- End stage kidney disease
- Diabetes
- Peripheral Neuropathy
- Depression
- Rheumatoid Arthritis
- Fibromyalgia
- Pregnancy
What worsens RLS?
We can’t do anything about our genetics, but there are some things that may trigger and worsen RLS such as
- Processed and sugary foods
- Artificial sweeteners
- Trans fats or refined oils like canola oil
- Processed carbs and grains – pastries, breads, white flour
- Caffeinated drinks
- Alcohol
- Tobacco
Yes, I know sometimes we think having a glass of alcohol or wine every night will help relax us making us more apt to sleep and discourage restless legs. However, research has shown that it actually disrupts sleep quality because it impacts our brain and decreases dopamine production. Dopamine is important in controlling muscle activity. Also, alcohol interrupts our rapid eye movement (REM) sleep so we don’t get restorative sleep which further promotes RLS.
What Can You Do to Help?
There are medications that may be helpful, but you need to talk to your medical practitioner first. But there are lifestyle and home strategies that may be helpful as noted below.
Get regular exercise – walk, bike, stationary bike, but not heavy intense exercise especially before bed
Practice good sleep hygiene – get 7-8 hours of sleep at night, avoid watching stimulating shows right before bed, turn off electronics 30 minutes to an hour before bed, have a regular bedtime routine to promote relaxation, not stimulation.
Take a warm bath or shower – Soak in a warm bath with Epsom salts which has magnesium.
Massage – go to a therapist or you can massage your leg muscles. Adding essential oils such as lavender can also promote relaxation.
Apply warm or cool packs.
Avoid caffeine especially after 12 noon.
Get lab work done to be sure your iron, ferritin, magnesium, Vitamin B and D levels are optimal – not simply a low average.
If not getting enough iron, you can eat more iron-rich foods and/or take a supplement. Some foods with iron include proteins such as red meat, fish, and eggs as well as nuts (cashews and almonds), spinach, and lentils.
Supplements such as magnesium, iron, and vitamins D and B may be helpful.
There are electrolyte powders you can add if you’re low in sodium, magnesium, and potassium. One brand is called LMNT (pronounced element).
Balance blood sugar by eating real, unprocessed, whole foods. Eat low sugar and include more protein and vegetables and fruit.
Healthy fats balance blood sugar and lower inflammation. Coconut oil, olive oil, avocados, seeds and nuts are good healthy fats.
Omega 3’s include wild seafood, nuts and seeds. You can also take a supplement.
Get outside in the sunshine 15 – 20 minutes a day to enhance Vitamin D.
Deep breathing techniques can promote relaxation and sleep.
Prayer, Bible reading, and devotions right before bed are beneficial.
So this week what can you do?
- If you’ve been experiencing these symptoms, go see your medical practitioner to get a diagnosis and to rule out anything more serious.
- Review your nutrition and eat a healthy, balanced diet full of real whole foods filled with all the colors of the rainbow.
- Pick one of these lifestyle or home strategies and do it this week.
Remember there are some things you can do to help your RLS so just take one small step each day to create good habits for your lifetime.
Leah Cheshire is a National Board Certified Health and Wellness Coach who not only works with clients but has also experienced sleeping issues, autoimmune disease, digestive issues, and weight problems. She works with women over 40 who have fatigue, digestive complaints, chronic health issues, weight, and autoimmune problems. If you’d like to see about working with her, you can schedule a free 20 -minute discovery call by clicking here.
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