Restless Leg Syndrome (RLS) causes unusual sensations or discomfort that typically travel through the legs. This sensation produces a need to move the affected limb to temporarily stop the sensation. People often describe these sensations as creeping, crawling, itching, tingling, or electrical feelings. The condition usually occurs at night and most often affects the legs. However, some people experience symptoms in the arms or torso. RLS can cause a decreased quality of sleep and even insomnia. Let's explore ways to get relief from restless leg syndrome when it creeps in. 

What Is Restless Leg Syndrome?

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

Different Types of Restless Leg Syndrome

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.

What Causes Restless Leg Syndrome?

Symptoms can begin during childhood and may contribute to what some call growing pains. The consition often develops between ages 40 and 45. Stress can worsen symptoms in many people. Researchers have not identified a single cause of restless leg syndrome. However, they have linked it to several health conditions. These include chronic kidney disease, diabetes, iron deficiency, varicose veins, pregnancy, Parkinson's disease, peropheral neuropathy, and sedatice withdrawal.

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 Deficiency

Although the causes of Restless Leg Syndrome are unproven, but the majority of current studies find a combination of iron and dopamine deficiency. Low iron levels contribute to many cases of restless leg syndrome. Ferritin stores iron within the body. A ferritin test can help identify low iron stores. 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 also play a significant role in RLS.

Restless Leg Syndrome Relief

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 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, and memory and cognitive impairments. Although RLS makes it difficult for some individuals to obtain adequate sleep, it is essential and will serve to decrease pain. Aim for 7-9 hours a night.

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 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 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 generally 15 mg daily for premenopausal women and 10 mg for postmenopausal women and for men. When supplementing with iron, it is important to speak with your doctor first and often get blood testing done to diagnose an iron deficiency.