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Home >
Research Department >
Health
Concerns Articles >
Restless Leg Syndrome |
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Health
Concerns Articles |
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RESTLESS LEG SYNDROME
Articles by a Naturopathic
Doctor ( N.D.) |
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RESTLESS LEG
SYNDROME |
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Restless Leg
Syndrome typically
worsens in the
evening or at night. |
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When your legs just won't let you get to sleep... |
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Restless Leg Syndrome (RLS) is described by those who suffer from it as an odd sensation (or pain) that usually travels through the leg. This sensation produces a need to move the affected limb in order to temporarily stop the sensation. It is often described as a creeping, itching, crawling, tingling or electrical sensation. This condition is more often experienced at night and although typically it is felt in the legs, some individuals can experience it in their arms or torso. RLS can cause a decreased quality of sleep and even insomnia. For more information on insomnia, please click here. |
The National Institute of Health has defined RLS by the following criteria:
1) an urge to move the limbs with or without sensations
2) improvement with activity
3) worsening at rest
4) worsening in the evening or at nighT
Types of RLS
There are two types of RLS. Primary RLS is considered idiopathic, meaning there is no known cause. It typically develops slowly and gets progressively worse as a person ages. Secondary RLS usually begins suddenly and the intensity does not seem to change over time. |
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What you can do: |
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HAVE YOUR
IRON &
DOPAMINE
LEVELS
TESTED |
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MAKE SURE
THAT YOUR
RLS IS NOT
LINKED WITH
A
PRESCRIPTION
DRUG YOU MAY
BE TAKING |
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EXERCISE
DAILY;
MINIMUM 30
MINUTES PER
DAY |
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TRY DRY SKIN
BRUSHING |
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RESTLESS LEG
SYNDROME FACTS |
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CAN BE
LINKED WITH
NUTRITIONAL
DEFICIENCY
OR DISEASE |
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OTHER
ASSOCIATED
CONDITIONS
INCLUDE
VARICOSE
VEINS &
PARKINSON'S |
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OVER 50% OF
PEOPLE WITH
RLS REPORT A
FAMILY
MEMBER WHO
ALSO HAS RLS |
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What causes restless leg syndrome?
RLS can begin in childhood, and may be associated with what many call "growing pains" throughout childhood and adolescence. It most commonly begins around the age of 40-45 years old, and is generally worsened by stress. Unfortunately, the cause of this condition is not yet known. It has been found to be associated with chronic kidney disease, diabetes, iron deficiency, varicose veins, pregnancy, Parkinson's disease, peripheral neuropathy and withdrawal from sedatives. |
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Because of these associations, some theories suggest iron, dopamine, or other nutritional deficiencies may play a role in the development of RLS. Interestingly, RLS is often passed down in families, and over 50% of sufferers report a family member with the same symptoms. The genetic link is especially present when symptoms begin at a younger age.
Iron and Dopamine Connection
Although the causes of Restless Leg Syndrome are still unproven, the majority of current studies are focusing on a combination of iron and dopamine deficiency. It is estimated that 20% of RLS cases are caused by low iron. The body's iron storage molecule is called ferritin. Having your ferritin levels tested can help to reveal an easy treatment method, as blood ferritin below 50 micrograms/L could be responsible for producing symptoms in some people. In a matter of months, supplementing with iron and increasing iron stores can cause a significant reduction in pain. Many prescription medications are also based on increasing dopamine stores and its production in the brain. As dopamine is a chemical messenger that controls muscle movement, a deficiency in this neurotransmitter may play a significant role in RLS.
Lifestyle Changes for Relief
Given the many proposed causes of RLS, there are many lifestyle suggestions that can help to alleviate symptoms and help sufferers to get some well deserved sleep. At the top of the list is exercise. Aiming for 30 minutes to 1 hour of physical activity daily serves to reduce stress, shed extra pounds and improve sleep. Sitting at work for hours on end can also decrease blood flow to the arms and legs. Taking regular stretch breaks and even sitting with your feet above your heart for 15 minutes daily can help to increase blood flow and venous return in the lower extremities. Alternating hot and cold packs or hot and cold water in the shower, as well as dry skin brushing can also reduce the sensations. Smoking aggravates RLS symptoms so quitting smoking is high on the list for lifestyle changes as well.
RLS and Sleep
We all know the importance of a good night's sleep. Sleep deprivation can lead to serious illness, including heart attack, stroke, obesity, depression, memory and cognitive impairments. Although RLS makes it difficult to obtain for some individuals, adequate sleep is essential and will serve to decrease pain. Aim for 7-9 hours a night. For more information on sleep, please click here.
Dietary Changes
Alcohol and caffeine intake can aggravate RLS symptoms, as can fluctuations in blood sugar caused by a diet high in refined sugars. Eating small frequent meals helps to stabilize blood sugar and can reduce your symptoms. As always, a diet high in whole grains, vegetables, fruit and lean protein is recommended to provide the essential vitamins and minerals needed to maintain healthy nerves and muscles.
Supplementation
Supplementation with iron, magnesium and B vitamins, as well as herbs to aid in sleep, may all be necessary in addition to the lifestyle changes listed above. This is particularly true if the symptoms are severe enough and an individual is finding it difficult to find relief with lifestyle changes alone. As many individuals with RLS are iron deficient, supplementation in these cases can help to decrease symptoms, but be sure to have your iron levels checked before supplementing. Too much iron can also have side effects. When supplementing iron, the dose is: 15 mg daily for premenopausal women, and 10 mg for postmenopausal women and for men. For more information on iron supplementation, please click here.
The following
list of supplements can be
used for treating restless
leg syndrome.
Adult doses are given.
(CLICK SUPPLEMENT NAME FOR PRODUCTS).
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SUPPLEMENT |
DOSAGE |
THERAPEUTIC
EFFECT |
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IRON |
15mg daily for premenopausal women, 10mg for postmenopausal women. |
Ferrous fumarate and ferrous gluconate forms of iron do not cause constipation; iron is also more easily absorbed when taken with a vitamin C supplement. |
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Magnesium (with
Calcium)
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300
mg at
bedtime.
Take
along with 500 mg
calcium to avoid
loose stools. |
Helps
promote muscle
relaxation and
improve sleep for
those who suffer
from RLS. Calcium is
also important for
both muscle and
nerve function. |
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Phenylalanine and
L-Tyrosine |
(Phenylalanine)
300-1500 mg/day.
(L-Tyrosine) 1000
mg/day in divided
doses. Take 30
minutes before food. |
Phenylalanine is an
amino acid and
precursor to
L-Tyrosine, also an
amino acid. Both are
shown to increase
brain levels of
dopamine. |
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B-Complex
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As
directed |
B
vitamins play a
significant role in
nerve function. A
deficiency of B12,
in particular, can
lead to peripheral
neuropathy and
increase risk for
RLS. |
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Ginkgo Biloba
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120-240 mg/day |
Enhances blood
flow/circulation to
the extremities. |
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Hawthorn |
As
directed
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Enhances blood flow
to the extremities
and maintain vessel
wall integrity. |
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Melatonin |
Start
at 3 mg/night, you
can increase dose if
further sleep
support is needed. |
Melatonin regulates
our sleep-wake
cycles and has been
found effective in
treating insomnia. |
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For
informational
purposes only.
Please consult your
health care
practitioner before
taking natural
health care
products. Click here
for full disclaimer. |
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All articles
copyright National Nutrition
2001 - 2012. For educational
purposes only. Please note
that while National Nutrition
supports your right to use
natural health care products for
any therapeutic purpose that you
see fit, that the information on
this website should not be
considered as a claim or as a
substitute for medical advice. |
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