Restless Legs Syndrome (also called RLS from Restless Legs Syndrome) causes uncomfortable sensations in the legs, including itching, tingling, pain, tingling, and even an urgent need to move when sitting or lying in bed. These symptoms can lead to sleep disturbances and consequently reduce the quality of life. Although the exact cause of this syndrome is not yet known, there are factors that seem to predispose some people to suffer from it, including genetics, gender and age. Many people believe that certain lifestyle changes can prevent or relieve symptoms.
Steps
Part 1 of 2: Preventing the Symptoms of RLS
Step 1. Assess if you are predisposed to suffer from this syndrome
Some people are more likely to be affected, either because of familiarity or because they have some condition that leads to RLS. If you know your risk factors, you can find the best way to prevent the disorder and reduce its symptoms, as you can pinpoint the root cause.
- Iron deficiency anemia, varicose veins, diabetes and lung diseases can lead to the syndrome. If you have any of these conditions, you need to undergo appropriate medical treatment to try to avoid symptoms.
- 25% of pregnant women suffer from restless legs syndrome which usually disappears spontaneously after pregnancy. During this time, you can make changes in your habits to avoid or reduce discomfort.
- If any of your close relatives suffer from it, you are also more likely to be affected. If so, there is nothing you can do to reduce this risk factor, but you can make lifestyle changes to prevent or relieve symptoms.
- Obesity or being overweight can also predispose you to RLS more. Take steps to lose weight to avoid this consequence.
Step 2. Stay active
People who lead a basically sedentary life are more prone to suffer from this syndrome. Incorporate more physical activity into your daily routine, but start gradually, especially if you haven't exercised in a while. The most effective type of activity for this purpose should be moderately strenuous, but regular exercise. You can try swimming, cycling, brisk walking, running, gym exercise, yoga and so on.
- Fast walking, performed four times a week for 30 minutes per session, has been found to reduce the severity of symptoms for several months.
- Intense leg exercises can also help. Try doing strenuous leg exercises for a week every day for at least 20-30 minutes; pedaling or brisk walking are excellent solutions.
- Swimming is a very gentle sport for stretching the leg muscles, especially if other types of exercise cause you to cramp while stretching.
- Physical activity not only helps prevent the syndrome but also reduces symptoms if they are already present.
Step 3. Wear footwear that supports your foot well
If you wear the wrong shoes or walk barefoot, your arch tends to fail over time. See a podiatrist who can help you determine if this plantar abnormality may be responsible for RLS. The specialist will be able to give you the best advice and the right indications.
- You can buy orthotics and insoles at all major shoe stores. By wearing these inserts you can better support the arch and relieve symptoms of the syndrome.
- You may find it uncomfortable to walk on hard surfaces with bare feet; try wearing slippers when you walk around the house, to mitigate the impact of your feet on the ground.
Step 4. Drink lots of water
You need to stay well hydrated and meet your daily fluid requirement; moreover, good hydration is also helpful in reducing this annoying ailment. The amount of fluids you need to take to keep yourself properly hydrated depends on your personal needs and overall health. As a guideline, you should drink whenever you are thirsty and try to replace drinks, such as coffee, sugary sodas, and alcohol, with water as much as possible.
Step 5. Reduce your caffeine intake
It appears that this substance contributes to the development of symptoms of the syndrome, so it may be helpful to limit the daily intake of drinks that contain it. Caffeine is found mostly in coffee, tea, cocoa, chocolate, and energy drinks. Also avoid any type of stimulant found in drugs or recreational drugs.
Step 6. Limit your alcohol consumption
Alcohol seems to aggravate restless legs syndrome, so you should cut back on it and especially not drink it in the evening.
Step 7. Stop smoking
The risk of suffering from RLS is higher among smokers. If you want to prevent the syndrome, you must eliminate or at least reduce the number of cigarettes per day and limit any other products containing nicotine.
Step 8. Engage in mentally stimulating activities if you experience leg discomfort when resting (unless it's time to go to sleep and you're trying to fall asleep)
For example, doing crosswords, reading, writing or working on the computer can distract the mind, thus relieving symptoms and / or preventing them from developing.
Step 9. Pay attention to the side effects of any medications you are taking
There are several drugs that can create some problems, including neuroleptics, antiemetics, antidepressants that increase serotonin, as well as others against colds or allergies that contain antihistamines.
If you are taking any medications that also report Restless Legs Syndrome among the adverse effects, you should talk to your doctor to find alternative solutions
Step 10. Take iron supplements
However, be very cautious when it comes to taking these dietary supplements, as an excess of this mineral can create problems. You should always check with your doctor before attempting this approach, to be sure it is a safe remedy for you.
- Low iron levels (which can be detected by testing for ferritin in the blood) have been found to be related to increased RLS symptoms. Therefore, those who have low iron (detectable by blood test) should take supplements to try to avoid symptoms.
- However, doctors advise against taking iron supplements to relieve symptoms without first having a blood test that confirms low values, as you may risk taking too much. You should always speak to your doctor before deciding to increase iron levels through supplements with the idea of preventing the syndrome.
Step 11. Discuss prescription medication with your doctor
There are mainly two drugs indicated to relieve the syndrome: Requip (ropinirole) and Mirapexin (pramipexole). These are medicines that have been shown to be particularly effective in treating this ailment. Depending on your symptoms, your doctor may also prescribe one of the following types of medications to treat the problem and prevent it from returning:
- Sedatives (such as clonazepam and zaleplon) are shown to help those suffering from sleep disorders due to RLS;
- Anticonvulsants (such as carbamazepine) are useful for those who have to manage symptoms that arise during the day;
- Pain relievers are prescribed for those suffering from a severe form of the syndrome.
Step 12. Try complementary or alternative techniques
Massage and acupuncture have been found to help reduce symptoms; they are able to relieve tension in the legs and give a feeling of general well-being.
Part 2 of 2: Trying to Sleep Better
Step 1. Practice proper "sleep hygiene"
With this term doctors refer to the set of good and constant habits that promote sleep. Practically:
- Always get up at the same time in the morning;
- Go to bed at an appropriate time, so that you get up when the alarm goes off without needing to sleep any longer;
- If you need to sleep more, the best method is to go to bed early instead of getting up late, because always waking up at the same time is the most important aspect of sleep hygiene;
- Keep the same alarm time even during the weekend (to respect a constant time);
- Do not turn on electronic devices (TV, computer and / or mobile phone) just before going to sleep, as they "wake up" the brain with the radiations emitted and it becomes more difficult to fall asleep.
Step 2. Know that good sleep helps avoid RLS symptoms, both during the day and at night
Therefore, the benefits are twofold: sleep hygiene not only helps you fall asleep better (since one of the most common symptoms of the syndrome is difficulty sleeping), but also reduces and prevents the symptoms that may occur in the following days.
Step 3. Stretch before bed
Stretching and moving your legs a bit before going to bed can reduce and relieve tension in the lower limbs. Although there is no firm evidence that stretching is effective in preventing the syndrome, some people have found benefits.
- Gently lean forward, backward, perform spinal twists, the yoga position of the chair or the warrior, moving slowly and paying attention to the breath.
- Yoga positions that contract the thigh muscles, stretches of the calves, hamstrings and glutes are ideal for this ailment; as well as push-ups, extensions of the solar and pelvic plexus.
Step 4. Take a walk when you feel the need
If you have RLS symptoms and simply can't sleep, try indulging in the need to move. Get up and walk around for a while, even if it's just walking around the house. For some people, satisfying this need is enough to relieve the sensation and be able to go back to sleep.
Step 5. Reduce your stress levels
Stressed people tend to sleep worse and appear to be more prone to restless legs syndrome. Find alternative solutions to relieve stress, look for ways to manage and control it rather than allowing it to negatively affect your life and health.
If you can't manage it effectively, make an appointment with a psychiatrist. Sometimes it is difficult to solve some problems without the help of a mental health professional, and it is always worth trying all possible solutions when health is at stake
Step 6. Take a hot or cold shower before bed
Many people have found it to be a great help in avoiding symptoms and getting a good night's rest. Try taking both a hot and a cold shower to see which one works best for you. On evenings when you think you have trouble falling asleep, take a shower before bed.
Advice
If you have to travel by plane, try to choose an aisle seat so you can stretch your legs better and get up when you need to
Warnings
- Do not take iron tablets without your doctor's approval and do not double the dose if you miss one in an attempt to make up for it.
- If your symptoms don't improve or get worse, see your doctor. Don't think about healing yourself in the hope that they will disappear; it will not happen, if they have not already reduced, and you could also mask a more serious pathology.
