Restless Legs Syndrome

What you need to know

Restless legs syndrome can be very frustrating and usually disturb sleep patterns causing insomnia. Advice after ruling out more serious problems involves improving circulation and helping to relax the body. If you suddenly start suffering from this problem and the condition is severe and intractable call the doctor as soon as possible.

The most useful Supplements:

As a general suggestion taking a Multivitamin and mineral supplement regularly will ensure that there are no nutritional deficiencies which will ensure a healthy nervous and circulatory system.

Folic acid	High levels are needed so see a naturopath
Iron	Only if you are diagnosed as having low levels.
Magnesium	To reduce spasms take 200mg to 600mg per day
Vitamin E	To improve circulation take 500iu per day

The most useful Herbs:

Herbal teas to soothe and relax the nerves include:

• Chamomile
• Lemon Balm
• Passiflora
• Skullcap
• Vervain

If the problem is severe at night, it is worth bathing the legs in cramp bark decoction or massaging a little cream containing the herb into the legs before going to bed.

Homoeopathy

Homoeopathic remedies appropriate to this condition include:

• Arsenicum album
• Causticum
• Rhus toxicodendron
• Tarantula
• Zincum

Aromatherapy

The essential oil, Lemon Grass is good for stimulating poor circulation. You can add it directly to a foot spa, or add 4-6 drops to a carrier oil to be massaged into the legs.

Dietary changes that may be beneficial:

Obviously, if Anaemia is the cause then eating foods rich in Iron is important.

In some people with restless legs syndrome caffeine can make things worse, so it is wise to limit your intake of tea, coffee and cocoa, especially before bedtime. Caffeine also acts as a vasoconstrictor, closing up the smallest blood vessels, which reduces blood flow and impairs circulation. Nicotene has the same effect, so smoking does not help.

It is also suggested that people with blood sugar imbalance such as hypoglycemia are more likely to suffer with restless legs syndrome. Following a sugar free, high protein diet and eating frequently has been shown to be very useful at controlling this condition.

Other general advice really involves the maintenance of the circulatory system:

• Eat plenty of avocados, sunflower, safflower or olive oils, nuts, seeds, and dark green leafy vegetables for their Vitamin E.
• Eat plenty of oily fish such as sardines, herring, mackerel, salmon and pilchards.
• Dark coloured berries for their Vitamin C and Bioflavanoids.
• Use buckwheat flour in your cooking to make bread, pancakes, pastry etc, as it contains high levels of Rutin.
• Use plenty of Garlic, chilli, Ginger and horseradish in cooking.
• Drink at least 2 litres of water per day to keep the system hydrated.
• Very small amounts of alcohol do improve the circulation, but anything more than one drink in the evening does exactly the opposite.
• Try to reduce intake of animal fats, fried foods and full fat Dairy foods as these slow down circulation.

Other useful advice:

• Reflexology and Yoga may also be useful for restless legs syndrome.

Though any physical activity improves circulation to the lower limbs, there is no scientific evidence that it will help relieve restless legs. Anecdotally many people find that taking a brisk walk before bedtime seems to improve the situation. It may also be useful to raise the bottom end of your bed.

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This information is licensed for use by Wellbeing Information Systems Ltd ("WIS"), and protected by international copyright law. All rights are reserved. (email info@wisinfo.co.uk). The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.