Coping with Restless Leg Syndrome
Natural Remedies and Foods to Alleviate RLS Discomfort and Insomnia
Learn to cope with the persistent discomfort and sleep disturbance of Restless Leg Syndrome by a combination of the right foods, homeopathic remedies and exercise.
Although Restless Leg Syndrome (RLS) is neurological, it is classed as a sleep disorder because of the disruption it causes at night. The American Insomnia Association estimates that up to 12 million American men and women are affected. It is thought that attention deficit hyperactivity disorder (ADHD) and “growing pains” could be misdiagnoses of restless legs syndrome amongst children and teenagers. The cause of RLS is unknown.
Symptoms
There is a need to move the legs that is so strong it cannot be resisted. Often there are uncomfortable sensations in the legs that are only relieved by restless movement. The sensations are worse during the late afternoons or evenings, and particularly strong when trying to go to sleep.
Additional problems can be caused by periodic limb movement during sleep, which causes the leg muscles to contract for one or two seconds, making the restless leg twitch or jerk. This is repeated as much as three times every minute and can continue for up to an hour before stopping. Sleep is disturbed until the legs settle. The next phase can start an hour or two later and occur for varying lengths of time throughout the night, resulting in hundreds of small movements. This can cause insomnia or sleep disturbance resulting in fatigue and sleepiness during the day.
Pregnancy and RLS
Symptoms can begin or worsen in the third trimester. Often the condition disappears after the birth of the baby. Consult a doctor.
Treatment
RLS can sometimes be associated with other conditions such as diabetes and iron deficiency, or be affected by certain medication. This should be discussed with a doctor.
What Could Help?
Restless Leg Syndrome treatment can be specific to the individual, but symptoms may be alleviated by:
- Starting the day with stretching exercises. It has been found that strenuous exercise does not help RLS. Half an hour of gentle exercise before bedtime can also be beneficial for some sufferers. End with the yoga posture Child Pose to stretch the legs and relax.
- Walking three times a week.
- Regular massage to relax the muscles. Self massage of the legs can be helpful before sleep.
- A warm bath before bed may help insomnia. Mix four drops each of marjoram essential oil (avoid if pregnant) and lavender essential oil in four teaspoons of sweet almond oil. Add to the bath to relieve anxiety and as a muscle relaxant.
- The homeopathic remedy Rhus tox (30c) treats muscle disorders.
- Tissue Salt Mag. phos. (6C) treats spasms and involuntary muscle contractions associated with RLS.
Diet
- Exclude all forms of caffeine.
- Include foods rich in potassium, such as dried apricots, bananas, avocados, potatoes.
- Include more calcium from milk products, leafy vegetables such as broccoli, sardines, almonds and Brazil nuts.
- Include more magnesium, which is found in many fruit and vegetables, whole grains, lentils and brown rice.
For online support : Restless Leg Syndrome information page.
Reference: Healing Remedies (C. Norman Shealy. Element Books Limited 1998)
