Chinese herbal medicine Radix Paeoniae Alba is one of the most commonly used Chinese medicines for the treatment of RLS. It has the functions of relaxing blood vessels, improving distal vascular circulation, regulating and improving blood circulation in extremities.
massaging your legs. taking a hot bath in the evening. applying a hot compress to your leg muscles. doing activities that distract your mind, such as reading or watching television.
Diet for Restless Leg Syndrome
Incorporate a variety of fresh fruits and vegetables into your diet with an emphasis on dark leafy greens. Eat a variety of iron-rich foods like lean meat. Include seeds, tree nuts, and legumes in your diet. Avoid processed foods, sugar, and fried foods that may make you gain weight.
The American Sleep Association actually suggests drinking green tea as a way of alleviating restless legs. Although green tea is lower in caffeine than coffee, it does contain 24 to 40 mg in 8 ounces.
have iron deficiency anaemia (low levels of iron in the blood can lead to a fall in dopamine, triggering restless legs syndrome)
Even without anemia, iron deficiency can cause or worsen RLS . If you have a history of bleeding from the stomach or bowels, experience heavy menstrual periods, or repeatedly donate blood, you may have iron deficiency. Kidney failure. If you have kidney failure, you may also have iron deficiency, often with anemia.
Bananas contain potassium and magnesium, two nutrients that play a role in muscle contraction, which may help restless legs syndrome, but consuming one food cannot cure an ailment.
Magnesium supplementation is often suggested for restless legs syndrome (RLS) or period limb movement disorder (PLMD) based on anecdotal evidence that it relieves symptoms and because it is also commonly recommended for leg cramps.
Make Exercise a Habit
One study found that exercise led to less leg movement and longer and deeper sleep for people with RLS. Be careful not to overdo it. Intense exercise or working out just before bedtime could make your symptoms worse.
Lifestyle changes, such as limiting caffeine, tobacco, and alcohol, may be helpful in controlling RLS. Adding regular exercise and relaxation techniques, such as warm baths or massage, can get your body more ready for sleep.
In addition, decreased serum vitamin B12 levels are independently associated with the development of RLS, which illustrates the complex relationship between vitamin B12 and RLS.
The top three foods to avoid are chocolate, sugary sodas, and fried foods. Additionally, you will also want to avoid any foods or beverages that contain caffeine, since this can stimulate your nerves and make your symptoms more severe. These include coffee, tea, energy drinks, and chocolate.
001, 95% confidence interval [CI] 2.3–7.9). After adjusting for all other significant factors in the multivariate logistic model, vitamin D was significantly associated with RLS (OR 3.1, P < . 002, 95% CI 1.51–6.38).
Since the symptoms of the syndrome appear or worsen in resting and immobility times, these symptoms may improve by moving. Therefore, moderate exercise can be helpful (2). Exercises like walking, massaging, stretching, swimming, and stationary cycle can help relieve symptoms (12).
There's evidence to suggest restless legs syndrome is related to a problem with part of the brain called the basal ganglia. The basal ganglia uses a chemical (neurotransmitter) called dopamine to help control muscle activity and movement.
Restless Legs Syndrome (RLS) is a dopamine-dependent disorder characterized by a strong urge to move.
Restless legs and its symptoms are often symptoms of anxiety disorder, including generalized anxiety disorder, social anxiety disorder, panic disorder, and others.
Don't try melatonin
Melatonin also inhibits the secretion of dopamine, which makes it bad news for restless legs syndrome patients. It might increase RLS symptoms in the evening and night, according to researchers at Sacre-Coeur Hospital in Montreal.
Restlessness can be from stimulating medications, stopping medications, or drinking too much caffeine in a day. Hormonal imbalances, neurologic problems, pain, or mental health conditions can also cause restlessness.
Poor sleep habits, which are part of sleep hygiene, are a common cause of insufficient or low-quality sleep. Having an inconsistent sleep schedule, using electronic devices in bed, and eating too late at night are examples of habits and routines that can lead to restless sleep.
Sleeping on the side – add a pillow between the legs from the knees to the thighs for support. This will work to help to keep the nerves from compression to promote circulation and better sleep.