Stretching And Movement Tips
Keeping your body physically active is a great way to lessen RLS symptoms. When you are immobile for too long , this is when those creepy sensations can start up. Try these stretching and movement tips:
- Go walking for lunch. Take your sandwich and head to the park down the street.
- Jog in place to give your circulation a boost.
- If you sit down a lot for work, get up and walk around for five minutes every hour.
- Right when you get out of bed in the morning and right before you hit the sack at night, take some time to stretch your legs.
- If on a road trip, stop every hour or so for a stretch.
- If flying in a plane, request an aisle seat. When it is safe to do so, walk up and down the aisles a couple times every so often.
How Is Restless Legs Syndrome Diagnosed
Since there is no specific test for RLS, the condition is diagnosed by a doctors evaluation. The five basic criteria for clinically diagnosing the disorder are:
- A strong and often overwhelming need or urge to move the legs that is often associated with abnormal, unpleasant, or uncomfortable sensations.
- The urge to move the legs starts or get worse during rest or inactivity.
- The urge to move the legs is at least temporarily and partially or totally relieved by movements.
- The urge to move the legs starts or is aggravated in the evening or night.
- The above four features are not due to any other medical or behavioral condition.
Diagnosing RLS in children may be especially difficult, since it may be hard for children to describe what they are experiencing, when and how often the symptoms occur, and how long symptoms last. Pediatric RLS can sometimes be misdiagnosed as “growing pains” or attention deficit disorder.
A History Part I: Pattern Recognition:
Onset is gradual and often progressive over time; there may be periods of remission.
Cant sit still irresistible urge to move, may be constantly tapping foot or bouncing leg and may be unaware of it or think it is just a habit.
Have trouble settling when they get into bed, tossing or turning, shaking leg or foot.
Look at legs and slap non-existent bugs.
Complain of excessive sleepiness during daytime from unrefreshed sleep.
Difficulty falling asleep or unable to stay asleep.
Legs move or kick at night.
Worse in the evening or at night.
Worse on long car, train, or airplane rides.
The typical patient has difficulty sitting still during a history and physical examination session. They may be seen sitting in a chair with their legs or other body parts in motion. Some patients get in and out of bed several times late evening before they finally settle in. This is much like the child who needs another visit with the parents or a drink or food before settling down for the night.
What Evidence Is Needed
The gold standard for scientific research evidence is a randomized controlled trial. In this case, there would be two similar groups with restless legs or leg cramp complaints and half the subjects would use a bar of soap and the other half would use a placebo, like maybe a similarly shaped piece of plastic.
Then, the outcomes would be studied, comparing the symptom relief of each group. Ideally, the subjects would be blinded, not knowing if they used soap or the placebo.
These studies have not been done and it is rather unlikely that funding would be secured to do the research as there is no scientific basis to even consider that soap might work.
Restless Legs Syndrome: Causes Home Remedies And Treatments
June 16, 2020 10:53 am
Restless Legs Syndrome or Willis-Ekbom disease is a frustrating condition.
The symptoms of this neurological disorder can be unpleasant and even distressing. For some sufferers symptoms are mild, but for others theyre severe.
Restless Legs Syndrome affects up to 10% of people in the UK, including children, but is most common in women over the age of 40. People describe feeling sensations such as constant tickling, burning, fizzing, or even insects crawling over the skin. Some people also report pain or feeling hot or cold in the affected area. Symptoms are worse at night, interrupting sleep and causing tiredness and fatigue in the daytime. As a result, its also a sleep disorder.
RLS doesnt just affect the legs sufferers have reported odd sensations in their arms, head and other parts of the body.
We asked consultant neurologist Dr Lucio DAnna of Dementech Neurosciences about RLS, what usually causes it, and what you can do at home to ease symptoms.
The Link Between The Keto Diet And Restless Leg Syndrome
General sleeping problems are common side effects for people on this diet. This includes the sleeping problem known as restless leg syndrome . RLS causes uncomfortable sensations in the legs that make you want to move them. These symptoms often occur in the evening or at night when youre trying to sleep. Sitting or lying down makes the symptoms worse, and this will seriously disrupt your sleeping patterns or stop you from falling asleep at all.
There is a strong link between the keto diet and restless leg syndrome because of electrolyte deficiencies. Electrolytes are minerals that carry a positive or negative charge. The minerals support energy production in the body and hydration and are essential for a variety of bodily functions.
Two of the essential electrolytes are potassium and magnesium. Its very common to suffer from deficiencies in these electrolytes when youre on a keto diet which, in turn, may cause restless leg syndrome.
What Are Common Signs And Symptoms Of Restless Legs
People with RLS feel the irresistible urge to move, which is accompanied by uncomfortable sensations in their lower limbs that are unlike normal sensations experienced by people without the disorder. The sensations in their legs are often difficult to define but may be described as aching throbbing, pulling, itching, crawling, or creeping. These sensations less commonly affect the arms, and rarely the chest or head. Although the sensations can occur on just one side of the body, they most often affect both sides. They can also alternate between sides. The sensations range in severity from uncomfortable to irritating to painful.
Because moving the legs relieves the discomfort, people with RLS often keep their legs in motion to minimize or prevent the sensations. They may pace the floor, constantly move their legs while sitting, and toss and turn in bed.
A classic feature of RLS is that the symptoms are worse at night with a distinct symptom-free period in the early morning, allowing for more refreshing sleep at that time. Some people with RLS have difficulty falling asleep and staying asleep. They may also note a worsening of symptoms if their sleep is further reduced by events or activity.
People with RLS can sometimes experience remissionsspontaneous improvement over a period of weeks or months before symptoms reappearusually during the early stages of the disorder. In general, however, symptoms become more severe over time.
Iv Management With Co
Maximum dose of pramipexole 1.5 mg/d
Maximum dose of ropinirole 3 mg/d
Maximum dose of gabapentin enacarbil is 300 mg every day to every other day
Maximum dose of gabapentin is 300 mg/d
Pramipexole, ropinirole, rotigotine, gabapentin enacarbil, gabapentin no adjustment, but use caution
Opioid medications may promote central apneas.
Secondary Restless Legs Syndrome
There are a number of factors that appear to be linked to restless legs syndrome. These may include:
Iron deficiency anemia
A lack of iron in the body, leading to iron deficiency anemia, appears to be linked to restless legs syndrome. Iron plays a role in the functioning of dopamine and other neurotransmittersâ function in the brain.
Restless legs syndrome and pregnancy
Pregnant women may develop restless legs syndrome, with symptoms more common in the final trimester. Between 10 percent and 25 percent of pregnant women are thought to experience symptoms.
Nobody is quite sure why pregnancy can trigger restless legs syndrome. There are suggestions it may be connected to:
- Low iron levels
- Circulation problems
- Increase in estrogen
Restless legs syndrome that develops during pregnancy very often goes away within a month after birth.
Conditions often observed alongside restless legs syndrome
There are several conditions that can lead to restless legs syndrome as a complication, or have been linked to it, sometimes without yet fully understanding the mechanisms behind the link, such as:
- End-stage kidney disease, particularly when needing dialysis
- Nerve damage. This includes peripheral neuropathy, which may itself be a complication caused by diabetes
- Spinal cord disease
- Smoking tobacco
Symptoms Of Restless Leg Syndrome:
Symptoms of restless leg syndrome include an uncomfortable sensation in the legs and the constant urge to move them to relieve of pain and feelings of tingling. Generally, these sensations worsen at night causing insomnia and fatigue which is why restless leg syndrome is also referred to as a sleep disorder. Restless leg syndrome might feel like twitching or the feeling of jiggling. When it occurs at night it is associated with a higher dependence on caffeine, alcohol and sleep aids.
Although these unpleasant feelings of bugs crawling under your skin are not dangerous problems, people who suffer from this condition experience a cycle of agitation and lack of quality sleep that increases stress and can lead to more devastating health consequences.
Fortunately, there are several treatment strategies that one can utilize in a multifaceted approach to healing. Experts believe that a healthy lifestyle can greatly help improve symptoms of restless legs syndrome. RLS is understood to run in families and is aggravated by poor dietary choices, increased stress and inflammation.
What Causes Fidgety Legs At Night
If nerve cells become damaged, the amount of dopamine in the brain is reduced, which causes muscle spasms and involuntary movements. Dopamine levels naturally fall towards the end of the day, which may explain why the symptoms of restless legs syndrome are often worse in the evening and during the night.
How Else Can I Relieve My Symptoms
RLS is often at its worst when youre trying to sleep. So its important to make your bedroom a relaxing place that promotes sleep. Keep the room cool and eliminate clutter. Turn off devices that make it difficult to fall asleep, such as your computer and cell phone.
Other changes that may help relieve RLS include:
- quitting smoking
- taking a warm bath before going to bed
- massaging the affected area
- limiting alcohol consumption, especially before bedtime
- distracting yourself with a crossword or book before going to sleep
- using heat or ice on the affected area
- using a foam roller
To give yourself the best chance of overcoming RLS, stay as healthy as possible by practicing common-sense diet dos and donts. For example:
- Do eat a variety of fresh fruits and vegetables, especially dark leafy greens.
- Do eat a variety of iron-rich lean meats .
- Do eat tree nuts, seeds, and legumes.
- Dont eat a lot of processed foods.
- Dont consume foods and beverages high in sugar or high-fructose corn syrup.
- Dont eat fried foods and other foods that cause weight gain.
In many cases, RLS can improve with diet and lifestyle changes. Although your results will vary depending on the cause of your RLS, certain changes may take a while to show effects. If your RSL hasnt improved or has worsened after a few weeks, consider talking to your doctor about the risks and benefits of prescription drug treatments.
Can Ibuprofen Help Restless Leg Syndrome
Painkillers: Ibuprofen, a non-steroidal anti-inflammatory drug , may help with mild symptoms. Ibuprofen is available for purchase online. Dopaminergic agents: These medications raise the levels of dopamine, a neurotransmitter, in the brain. They can treat the unpleasant leg sensations associated with RLS.
What Causes Restless Legs Syndrome
In most cases, the cause of RLS is unknown . However, RLS has a genetic component and can be found in families where the onset of symptoms is before age 40. Specific gene variants have been associated with RLS. Evidence indicates that low levels of iron in the brain also may be responsible for RLS.
Considerable evidence also suggests that RLS is related to a dysfunction in one of the sections of the brain that control movement that use the brain chemical dopamine. Dopamine is needed to produce smooth, purposeful muscle activity and movement. Disruption of these pathways frequently results in involuntary movements. Individuals with Parkinsons disease, another disorder of the basal ganglias dopamine pathways, have increased chance of developing RLS.
RLS also appears to be related to or accompany the following factors or underlying conditions:
- end-stage renal disease and hemodialysis
- iron deficiency
- certain medications that may aggravate RLS symptoms, such as antinausea drugs , antipsychotic drugs , antidepressants that increase serotonin , and some cold and allergy medications that contain older antihistamines
- use of alcohol, nicotine, and caffeine
- pregnancy, especially in the last trimester; in most cases, symptoms usually disappear within 4 weeks after delivery
- neuropathy .
Sleep deprivation and other sleep conditions like sleep apnea also may aggravate or trigger symptoms in some people. Reducing or completely eliminating these factors may relieve symptoms.
Restless Leg Syndrome And Afs
Poor sleep is already very common when you have AFS due to neurotransmitter imbalances and other health problems. If you make the change to the keto diet during this time and experience restless legs, this will only worsen your sleeping problems and cause additional stress for your body. This will, in turn, worsen adrenal fatigue.
This link between the keto diet and restless leg syndrome means that you need to be very careful when deciding whether to try this diet. Work with a medical practitioner whos aware of AFS and make any changes slowly, checking for side effects.
You will also need to be careful when trying to rebalance your electrolytes to alleviate restless leg syndrome when you have AFS. Taking supplements such as magnesium and potassium can cause paradoxical reactions or sensitivities, which will further increase stress levels and worsen AFS. Thats why you should try to get the nutrients you need first from food and only supplement with the help of an AFS aware doctor.
Can Low Potassium Cause Insomnia
A lack of Vitamin B6 has been linked to symptoms of insomnia and depression.
Furthermore, can electrolyte imbalance cause sleep problems? Sleep disorders associated with electrolyte imbalanceSleep problems such as insomnia, restless sleep, daytime sleepiness, sleep apnea syndrome, periodic limb movement disorder, and restless legs syndrome are prevalent among dialysis patients having electrolyte complications.
Also, can low potassium affect your sleep?
Potassium significantly increased actigraphic Sleep Efficiency due to a reduction in actigraphic Wake after Sleep Onset . No effect of potassium on actigraphic sleep phase was observed. Side effects were minimal and not significantly different between treatment conditions.
Does potassium help insomnia?
Trouble staying asleep: Potassium supplements may be helpful to those who have trouble sleeping through the night, according to a 1991 study in the journal Sleep. Of course, although potassium is available in pill form, I prefer to get most of my nutrients directly from their sources by eating a healthy diet.
Dry Brushing And Epsom Salt Baths:
An Ayurvedic practice that has been used to boost circulation and therefore also help with lymphatic flow and the stagnant build-up of blood in the legs is dry brushing. Other benefits of dry brushing include improve nervous system function, heightened energy, and a strengthened immune response which can reduce symptoms associated with restless legs syndrome. Use the following recommendations for receiving the benefits of dry brushing:
- Using a natural bristle brush, brush skin in the direction of the heart
- Brush skin when dry, preferably before a warm shower to help eliminate dead skin cells and open up pores for detoxification
- Never dry brush before bed to avoid interference with sleep
You may wish to follow up your dry brushing with a bath. Epsom salt baths have been traditionally used to treat muscle spasms, pain, bruises, and tingling by increasing magnesium absorption into the body. Epsom salts are an alternative healing mechanisms with anti-inflammatory properties due to the high rate of Epsom salt into magnesium, sulfur and oxygen.
Epsom salt baths are easy and affordable. Set aside 40 minutes of relaxation as your body will work to remove toxins the first 20 minutes and secondly to absorb the minerals the 2nd half of your treatment. Consider adding a few drops your favorite essential oils to help with your symptoms. The following concentrations of Epsom salt are recommended:
Take Methyl B12 And Methyl Folate
Some studies suggest a vitamin B12 and folate deficiency may cause RLS. Both folate an essential B vitamin and B12 are required for proper brain function, and a deficiency in one usually means a deficiency in the other. Take 5 mg of methylcobalamim or hydroxocobalamim, and 800 mcg of methyl folate .
Levodopa And Other Dopaminergic Drugs
Dopaminergic drugs increase the availability of the chemical messenger dopamine in the brain and are one of the first-line treatments for severe RLS and PLMD. These drugs reduce the number of limb movements per hour and improve the subjective quality of sleep. People with either condition who take these drugs have experienced up to 100% initial reduction in symptoms.
Dopaminergic drugs, however, can have severe side effects . They do not appear to be as helpful for RLS related to dialysis as they do for RLS from other causes.
Dopaminergic drugs include dopamine precursors and dopamine receptor agonists.
The dopamine precursor levodopa was once a popular drug for severe RLS, although today it is usually recommended only for patients with occasional symptoms who may take it nightly as needed. It may also be helpful for long car rides or plane trips. The standard preparations combine levodopa with carbidopa, which improves the action and duration of levodopa and reduces some of its side effects, particularly nausea. Levodopa combinations are well tolerated and safe.
Levodopa acts fast, and the treatment is usually effective within the first few days of therapy.
A rebound effect causes increased leg movements at night or in the morning as the dose wears off, or as tolerance to the drug builds up.
Long-term use of dopaminergic drugs can lead to tolerance, in which the drugs become less effective.
What Is Restless Legs Syndrome
Restless legs syndrome , also called Willis-Ekbom Disease, causes unpleasant or uncomfortable sensations in the legs and an irresistible urge to move them. Symptoms commonly occur in the late afternoon or evening hours, and are often most severe at night when a person is resting, such as sitting or lying in bed. They also may occur when someone is inactive and sitting for extended periods . Since symptoms can increase in severity during the night, it could become difficult to fall asleep or return to sleep after waking up. Moving the legs or walking typically relieves the discomfort but the sensations often recur once the movement stops. RLS is classified as a sleep disorder since the symptoms are triggered by resting and attempting to sleep, and as a movement disorder, since people are forced to move their legs in order to relieve symptoms. It is, however, best characterized as a neurological sensory disorder with symptoms that are produced from within the brain itself.
RLS is one of several disorders that can cause exhaustion and daytime sleepiness, which can strongly affect mood, concentration, job and school performance, and personal relationships. Many people with RLS report they are often unable to concentrate, have impaired memory, or fail to accomplish daily tasks. Untreated moderate to severe RLS can lead to about a 20 percent decrease in work productivity and can contribute to depression and anxiety. It also can make traveling difficult.
D Physical Examination Findings
The physical examination in RLS is usually normal unless co-morbid conditions are present or the examiner identifies a secondary cause of RLS. The physician may observe movement of the legs or other body parts while the patient is sitting still or lying in bed. Some patients have a generalized restlessness.
The physical examination should be targeted to rule out neuropathy, radiculopathy, vascular disease, and other possible causes of the leg movements. Look for signs of anemia, B12 deficiency, and renal failure.
Laboratory tests often demonstrate iron deficiency with or without anemia. RLS may be more common in patients with elevated hemoglobin A1C , elevated BUN/creatinine , or peripheral neuropathy .
Does Dehydration Cause Restless Legs
Administrative assistant Carol Zepko, 68, from Virginia has had RLS since high school and says that dehydration and low potassium trigger her RLS. When she was put on a diuretic for high blood pressure it became much worse. Elevate your legs, keep the temperature cool in the room, and do deep-breathing exercises.
Incorporate These Foods Into Your Diet:
The best way to make sure you are receiving adequate amounts of these minerals is to add foods containing potassium, calcium and magnesium to your diet . Avoiding taking over the counter supplements without consulting a doctor may not only not improve your electrolyte imbalance but may result in toxic side effects.
Good Quality Fats: Avocado, wild caught fish like salmon and sardines, olive oil, coconut oil, organic and pastured sourced dairy products like kefir and yogurt, nuts including almonds and Brazil nuts and various seeds such as chia, flax, hemp and pumpkin seeds.
Vitamin Packed Fruits & Veggies: Dark leafy greens like swiss chard, spinach and bok choy, sweet potato, cruciferous vegetables such as Brussel sprouts and broccoli, cantaloupe.
Healthy Proteins: 100% grass-fed meat such as beef and lamb, lentils, beans, wild caught fish and pasture-raised poultry and eggs.
Low Carbohydrates: Swap your white pastas, whole wheat breads and starchy white potatoes for healthier options like quinoa, wild rice, amaranth, and ancient grains. Â Even better, avoid all grains and stick with lots of good fats, vegetables and healthy proteins.
What Is The Prognosis For People With Restless Legs Syndrome
RLS is generally a lifelong condition for which there is no cure. However, current therapies can control the disorder, minimize symptoms, and increase periods of restful sleep. Symptoms may gradually worsen with age, although the decline may be somewhat faster for individuals who also suffer from an associated medical condition. A diagnosis of RLS does not indicate the onset of another neurological disease, such as Parkinsons disease. In addition, some individuals have remissionsperiods in which symptoms decrease or disappear for days, weeks, months, or yearsalthough symptoms often eventually reappear. If RLS symptoms are mild, do not produce significant daytime discomfort, or do not affect an individuals ability to fall asleep, the condition does not have to be treated.
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What Laboratory Studies Should Be Ordered To Help Establish The Diagnosis How Should The Results Be Interpreted
Anemia and iron . Evaluate for anemia or iron deficiency. Patients with a ferritin <50 mcg/l or evidence of low total iron should begin replacement therapy.
Kidney function . Renal failure may precipitate RLS.
Leg cramps . Although fluid deficit is often the cause, leg cramps may also be caused by low magnesium or potassium and other electrolytes.
Metabolic disorders . Diabetes and thyroid disorders may affect RLS.
Neuropathy . Evaluate for low vitamin states.