What to Do About Swelling Feet and Legs
Restless legs syndrome (RLS), likewise known as Willis-Ekbom disease, causes uncomfortable or even painful sensations in the legs too equally an uncontrollable urge to movement them. These sensation are unlike anything that occurs outside of the condition, and, most unremarkably, these symptoms occur subsequently in the afternoon or evening, especially when a person is sitting or lying in bed at night. Additionally, extended periods of inactivity can also trigger RLS symptoms.
This status is classified equally a neurological sensory disorder because the symptoms are produced in the brain, but information technology's also classified every bit a sleep disorder, because information technology can impede a person's ability to fall asleep — and stay asleep. Regardless, RLS plagues millions of Americans every twelvemonth also as upward to eight percent of the global population, which makes it more common than type 2 diabetes. According to the National Found of Wellness, RLS mainly affects adults and occurs more than frequently in women than men.
What Causes Restless Legs Syndrome?
The causes of RLS remain unknown, though experts have some leads. Some believe it may be caused past one or more than of the following: an imbalance of chemicals in the brain, atomic number 26 deficiency, genetics, specific medications, and/or anxiety. In fact, with a whopping 20 percent of all pregnant women experience RLS, some leading experts believe pregnancy might be a contributing cistron.
As mentioned above, the symptoms announced to begin in the brain. To that end, RLS sensations can even occur in someone who has lost their legs, giving them an irresistible desire to motion limbs they do non have. Since the symptoms begin in the brain, many calm RLS treatments target the encephalon — or focus on relaxing both the mind and body. Mostly speaking, mild RLS can be treated without pharmaceutical medications. However, regardless of the level of severity of a person's RLS, the following home remedies can certainly help manage it.
Accept a Warm Bath
One of the most common RLS remedies? Taking a warm bathroom. The estrus tin help to relax the muscles, while the sensation of a warm bath has the ability to soothe the mind. Furthermore, the sensation of the warm water can distract the brain from thinking about moving the legs, thus stopping the bicycle. A warm bath before bed is great for preparing both ane's mind and body for balance and preventing symptoms from cropping upwards during the dark.
Use Magnesium Supplements
A natural muscle relaxant, magnesium may be helpful when information technology comes to relieving RLS symptoms. Ane study from 1998 plant that magnesium provided relief for patients with mild to moderate RLS. Now, a clinical trial is currently underway looking into the use of magnesium for treating RLS too. In fact, magnesium deficiency may be a potential cause for RLS symptoms. Calcium activates nerves, which can lead them to become overactive. Magnesium blocks calcium, thus profitable in nervus and muscle regulation.
If you lot practice plan to utilize magnesium to aid with RLS symptoms, doctors recommend taking it as an private supplement rather than in a multivitamin. Additionally, exist aware that i of the side effects of magnesium tin exist diarrhea, so starting with a low dose — betwixt 200 and 400 mg per twenty-four hours — is best. If no side upshot occurs, taking up to 1000 mg per 24-hour interval is safe, but it's still best to consult with your md before taking any supplements or changing your diet.
Get Enough Sleep
RLS symptoms can be exacerbated past fatigue. For this reason, getting plenty slumber could assist minimize or prevent those bothersome symptoms. Get at least seven hours of sleep every night. If you have trouble getting this much slumber, brand sure you have a comfortable sleeping surround — dim lighting that doesn't strain the eyes before bed; comfortable bedding; a placidity space (or, if y'all need something to articulate your caput, a white-noise auto); and aromatics, like lavender candles or essential oils, tin can all help arts and crafts a more relaxing environment.
It'south also important to set a routine: become to bed and wake up at the same time every mean solar day. Sticking to a regimen can practice wonders for your overall health.
Eat a Protein Snack Before Bed
One of the triggers for RLS is low claret sugar. Because poly peptide stabilizes blood sugar, consuming a bit of salubrious protein before bed is recommended for those who suffer from RLS. A small piece of chicken or meat, a hard-boiled egg, or even some beef jerky are all great options. Sugary protein snacks are not so skillful, as they can cause a blood-carbohydrate spike and subsequent crash.
Exercise Regularly
Getting regular exercise is adept for your overall health, but it may exist peculiarly helpful in relieving symptoms of RLS. Moderate exercises, similar stretching, walking, jogging, and yoga, is platonic. A small, randomized and controlled trial from 2006 establish that practice provided a noteworthy improvement of RLS symptoms. Yoga was too found to reduce RLS symptoms and severity in another 2013 study. After, a 2016 study showed that symptom severity of RLS significantly improved when doing stretching exercises.
Yet, in that location are some caveats. Make sure you lot don't push yourself too far or exercise besides close to bedtime, equally both of those things can brand RLS symptoms worse.
Avoid Caffeine and Alcohol
Caffeine, a widely used stimulant, may trigger symptoms of RLS because it arouses the nervous system. Equally such, cutting dorsum on caffeine could aid to prevent RLS symptoms. This includes java, caffeinated teas and soft drinks, and fifty-fifty chocolate.
Additionally, people with RLS oft written report that drinking alcohol can cause RLS symptoms to present more oft. While alcohol is known to help people autumn asleep, information technology can disturb sleep quality, thus indirectly contributing to a more common or astringent experience of RLS as well.
Stay Hydrated
Staying hydrated is important for everyone, simply it may be peculiarly of import for those who suffer from RLS. Make sure you potable plenty of water, as dehydration tin aggravate RLS symptoms. In addition to staying on top of your h2o intake straight, avoiding diuretics, similar caffeine and alcohol, can besides aid a person maintain optimal hydration levels.
Become a Weighted Blanket
Research has shown a link between anxiety and RLS. As weighted blankets are oft used to relieve anxiety, they could also help to relieve RLS symptoms. In fact, weighted blankets can trigger pressure level points that help people relax. Additionally, a weighted blanket can serve as a distraction from the restless legs sensation and, even on its own, tin can aid someone who'due south struggling to fall asleep.
Resource Links:
- "Strategies for the Handling of Restless Legs Syndrome" via U.S. National Library of Medicine
- "Direction of Restless Legs Syndrome in Pregnancy and Lactation" via Journal of Main Intendance and Customs Health
- "Care and Handling for Sleep Disorders" via Stanford Wellness Care
- "Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open up pilot written report" via U.S. National Library of Medicine
- "The Upshot of Magnesium Citrate Supplementation in Restless Legs Syndrome (RLS)" via U.S. National Library of Medicine
- "Restless Leg Syndrome linked to mineral deficiencies, only relief is bachelor" via Natural Health Media
- "Practice and restless legs syndrome: a randomized controlled trial" via U.S. National Library of Medicine
- "Efficacy of an eight-calendar week yoga intervention on symptoms of restless legs syndrome (RLS): a pilot study" via U.Southward. National Library of Medicine
- "The Effect of Stretching Exercises on Severity of Restless Legs Syndrome in Patients on Hemodialysis" via U.S. National Library of Medicine
- "Restless legs, anxiety and caffeinism" via U.S. National Library of Medicine
- "Correlation of feet and depression symptoms in patients with restless legs syndrome: a population based survey" via U.S. National Library of Medicine
- "Restless Legs Syndrome Fact Canvas" via National Institute of Neurological Disorders
- Restless Legs Syndrome Foundation
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