What is restless leg syndrome?
"Restless Leg Syndrome" or "Ekborn syndrome" is that unexplainable array of creepy, crawling, pulling leg sensations associated with an irresistible urge to move your legs. Symptoms often begin at bedtime and can interfere with sleep. In more severe cases, the leg sensations can begin in any confined location from a car to a plane. Movement typically relieves the sensations, at least temporarily. Up to 5 percent of the population suffers from restless leg syndrome.
What causes restless leg syndrome?
The cause is unknown, although restless leg syndrome may be due to anemia (due to deficiency in iron or folic acid), deficiency in magnesium, nerve damage, diabetes, kidney conditions, alcoholism or pregnancy. Fatigue, certain foods, extreme temperatures, smoking, caffeine, alcohol, nearly all antidepressants and confined positions increase symptoms.
What to avoid if you have restless leg syndrome?
Avoid the following if you have restless leg syndrome and your symptoms may end or at least decrease:
*coffee and all drinks (including sodas) foods (chocolate is one), and drugs (check all labels) that contain caffeine
*smoking or being around people who smoke
*alcohol
*extreme fatigue
*certain foods (keep a food/leg sensation diary to find out which foods affect you)
*antidepressants (nearly all of them are associated with restless leg syndrome)
*confining positions (if you fly make sure you get up and walk the aisles as often as you can; if you drive long distances, stop, walk around and then resume your trip)
*extreme temperatures
*deficiencies in iron, folic acid, or magnesium
*Make sure you eat plenty of foods rich in magnesium: leafy green vegetables, whole grain breads and cereals, raw nuts and seeds, tofu or tempeh.
*If eating magnesium-rich foods doesn't work, consider taking up to 500 mg (start small and build up because magnesium can act as a laxative and bring on diarrhea). In one study, men and women suffering from insomnia due to restless leg syndrome were given magnesium. After 4-6 weeks of taking magnesium, awakenings due to these conditions diminished significantly.
*Cook with iron pots and pans to make sure you get enough iron.
*Eat foods high in folic acid including barley, brewer's nutritional yeast, brown rice, chicken, dates, green leafy vegetables, legumes, lentils, mushrooms, oranges, split peas, salmon, tuna, wheat germ, whole grain bread and cereal. Some women also find relief from taking a B-complex supplement.
*Sharon Schutte, MD and Karl Doghramji, MD report that individuals with this condition typically walk around or rub or squeeze the legs to find relief.
This article is for information only. For treatment, consult your health care practitioner.
Sources:
Sharon Schutte, M.D. and Karl Doghramji, MD. "Eyes wide open: Update on sleep disorders." THE CLINICAL ADVISOR, February, 2003.
Lauri M. Aesoph, N.D. "Five remedies for restful sleep." LETSLIVEONLINE.COM, December, 2000.
Hornyak M, Voderholzer U, Hohagen F, Berger M, Riemann D. "Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome." SLEEP August, 1998
Save to Del.icio.us
