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Seeds for Change Wellness
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Restless Legs Syndrome
Restless Legs Syndrome
Source: Rodale book: The Doctors Book of Home Remedies II
Scientists call this condition Ekbom syndrome, RLS or nocturnal jerking movements--and if you're
a sufferer, the poor schmoe you sleep with probably has a few choice monikers for it, too. That's
because when your restless legs start running at night, you're likely to give your bedmate a swift
kick or two as your legs thrash about seeking relief.
But what makes them restless?
Maybe your legs seek relief from a cramplike feeling. Or perhaps your thighs feel as though bugs
were crawling inside them. Sometimes the pain is deep and throbbing. Other times it feels like
pins and needles. The feelings vary but not the scenario: During periods of rest--especially as
you're going to sleep--your legs get antsy, and moving them is the action that brings relief. And
it's not just legs and feet, either--your hands may go through those nightly motions as well.
One in 20 Americans has restless legs syndrome, which may be inherited. Doctors believe it may
be triggered by stress, a nutritional deficiency or some sort of imbalance in brain chemistry. It is
not dangerous and doesn't lead to serious neurological disorders. In fact, many doctors think
restless legs syndrome is an annoyance rather than a bona fide disease. But here's how to get a
leg up on restless legs.
Exercise before bedtime.
"People report that if they exercise sometime during the day, they are less likely to be bothered
by restless legs at night. For best results, I recommend that you do deep knee bends or other leg
exercises as close to bedtime as possible," suggests Arthur S. Walters, M.D., associate professor
of neurology at the University of Medicine and Dentistry of New Jersey Robert Wood Johnson
Medical School in New Brunswick and a researcher into the causes and cures of restless legs
syndrome.
Since leg exercises or taking a walk brings only short-term relief, Dr. Walters stresses that you
need to exercise close to the time when you're going to bed. Exercise helps by releasing
endorphins, the body's natural painkilling substances that may ease restless legs symptoms.
Take your vitamins.
Several studies have shown that iron deficiency can trigger symptoms of restless legs syndrome.
Others blame a folate deficiency. To cover all the bases, take a multivitamin/mineral supplement
every day to protect yourself against both deficiencies and possibly against restless legs,
advises Lawrence Z. Stern, M.D., professor of neurology and director of the Mucio F. Delgado
Clinic for Neuromuscular Disorders at the University of Arizona College of Medicine Health
Sciences Center in Tucson.
Sip the grape.
Douglas K. Ousterhout, M.D., D.D.S., clinical professor of surgery (plastic) at the University of
California, San Francisco, and a former restless legs sufferer, says he relieved his symptoms
simply by drinking wine. "Ever since I started to drink a glass of wine each night, I've never had a
problem," he says. His mother also got over restless legs syndrome by having a glass or two a
week. Although Dr. Ousterhout initially thought that red wine did the trick, "I've since learned that
white wine works just as well--although I can't think of any scientific explanation and have no idea
why it works."
When to See the Doctor
If you have restless legs syndrome, you probably don't have anything to worry about--except the
sleep it sometimes causes you to miss. If nothing seems to help ease your discomfort, you may
need prescription drugs, which have been shown to relieve symptoms.
You should also see your doctor if you're experiencing symptoms for the first time. Although
restless legs syndrome usually doesn't occur until middle age, its symptoms could mimic other
medical problems, such as lung disease, kidney disease, diabetes and Parkinson's disease.
Stop smoking.
"It's certainly worth trying," says Janet A. Mountifield, M.D., a general practitioner in Toronto who
noticed that one of her patients was cured of restless legs syndrome after quitting a longtime
smoking habit. One possible theory: Smoking impairs blood flow to leg muscles. "I don't know if it
was a fluke, but my patient tried everything. Nothing worked for her restless legs--until she quit
smoking."
Soak your feet.
A cool-water soak just before bedtime is a good way to chill restless leg pain. "Many people soak
their feet in cool water, and it seems to help somewhat, so I think it's worth trying," says Ronald F.
Pfeiffer, M.D., associate professor of neurology and pharmacology at the University of Nebraska
Medical Center in Omaha. Just don't overdo it. Immersing your feet in ice or extremely cold water
can cause nerve damage, so be sure to keep the water at least 50°F.
Or massage your legs.
"Rubbing your legs briskly, or running a vibrator over them, also brings relief for many people,"
says Dr. Pfeiffer. Many experts believe it's because massaging can "shut off the pain impulses
caused by restless legs.
Don't eat a big meal late.
"It may be the activity of the nervous system involved in digesting a big meal that triggers
symptoms," offers Dr. Stern.
And don't drink coffee at all.
Some studies show that eliminating caffeine from your diet can bring relief. "In general, stimulants
can aggravate restless legs syndrome in some people, and getting rid of stimulants such as
coffee can relieve symptoms," adds Dr. Pfeiffer.
Source: Rodale book: The Doctors Book of Home Remedies II
Scientists call this condition Ekbom syndrome, RLS or nocturnal jerking movements--and if you're
a sufferer, the poor schmoe you sleep with probably has a few choice monikers for it, too. That's
because when your restless legs start running at night, you're likely to give your bedmate a swift
kick or two as your legs thrash about seeking relief.
But what makes them restless?
Maybe your legs seek relief from a cramplike feeling. Or perhaps your thighs feel as though bugs
were crawling inside them. Sometimes the pain is deep and throbbing. Other times it feels like
pins and needles. The feelings vary but not the scenario: During periods of rest--especially as
you're going to sleep--your legs get antsy, and moving them is the action that brings relief. And
it's not just legs and feet, either--your hands may go through those nightly motions as well.
One in 20 Americans has restless legs syndrome, which may be inherited. Doctors believe it may
be triggered by stress, a nutritional deficiency or some sort of imbalance in brain chemistry. It is
not dangerous and doesn't lead to serious neurological disorders. In fact, many doctors think
restless legs syndrome is an annoyance rather than a bona fide disease. But here's how to get a
leg up on restless legs.
Exercise before bedtime.
"People report that if they exercise sometime during the day, they are less likely to be bothered
by restless legs at night. For best results, I recommend that you do deep knee bends or other leg
exercises as close to bedtime as possible," suggests Arthur S. Walters, M.D., associate professor
of neurology at the University of Medicine and Dentistry of New Jersey Robert Wood Johnson
Medical School in New Brunswick and a researcher into the causes and cures of restless legs
syndrome.
Since leg exercises or taking a walk brings only short-term relief, Dr. Walters stresses that you
need to exercise close to the time when you're going to bed. Exercise helps by releasing
endorphins, the body's natural painkilling substances that may ease restless legs symptoms.
Take your vitamins.
Several studies have shown that iron deficiency can trigger symptoms of restless legs syndrome.
Others blame a folate deficiency. To cover all the bases, take a multivitamin/mineral supplement
every day to protect yourself against both deficiencies and possibly against restless legs,
advises Lawrence Z. Stern, M.D., professor of neurology and director of the Mucio F. Delgado
Clinic for Neuromuscular Disorders at the University of Arizona College of Medicine Health
Sciences Center in Tucson.
Sip the grape.
Douglas K. Ousterhout, M.D., D.D.S., clinical professor of surgery (plastic) at the University of
California, San Francisco, and a former restless legs sufferer, says he relieved his symptoms
simply by drinking wine. "Ever since I started to drink a glass of wine each night, I've never had a
problem," he says. His mother also got over restless legs syndrome by having a glass or two a
week. Although Dr. Ousterhout initially thought that red wine did the trick, "I've since learned that
white wine works just as well--although I can't think of any scientific explanation and have no idea
why it works."
When to See the Doctor
If you have restless legs syndrome, you probably don't have anything to worry about--except the
sleep it sometimes causes you to miss. If nothing seems to help ease your discomfort, you may
need prescription drugs, which have been shown to relieve symptoms.
You should also see your doctor if you're experiencing symptoms for the first time. Although
restless legs syndrome usually doesn't occur until middle age, its symptoms could mimic other
medical problems, such as lung disease, kidney disease, diabetes and Parkinson's disease.
Stop smoking.
"It's certainly worth trying," says Janet A. Mountifield, M.D., a general practitioner in Toronto who
noticed that one of her patients was cured of restless legs syndrome after quitting a longtime
smoking habit. One possible theory: Smoking impairs blood flow to leg muscles. "I don't know if it
was a fluke, but my patient tried everything. Nothing worked for her restless legs--until she quit
smoking."
Soak your feet.
A cool-water soak just before bedtime is a good way to chill restless leg pain. "Many people soak
their feet in cool water, and it seems to help somewhat, so I think it's worth trying," says Ronald F.
Pfeiffer, M.D., associate professor of neurology and pharmacology at the University of Nebraska
Medical Center in Omaha. Just don't overdo it. Immersing your feet in ice or extremely cold water
can cause nerve damage, so be sure to keep the water at least 50°F.
Or massage your legs.
"Rubbing your legs briskly, or running a vibrator over them, also brings relief for many people,"
says Dr. Pfeiffer. Many experts believe it's because massaging can "shut off the pain impulses
caused by restless legs.
Don't eat a big meal late.
"It may be the activity of the nervous system involved in digesting a big meal that triggers
symptoms," offers Dr. Stern.
And don't drink coffee at all.
Some studies show that eliminating caffeine from your diet can bring relief. "In general, stimulants
can aggravate restless legs syndrome in some people, and getting rid of stimulants such as
coffee can relieve symptoms," adds Dr. Pfeiffer.