The exact cause of restless leg syndrome eludes the scientists and remains a mystery even to this day. Even if it is not a life-threatening condition, suffering from restless leg syndrome can have a negative impact on your life. Hence, this article comprises the most effective home remedies for restless leg syndrome that will help you keep the symptoms in check.
Some people already have trouble falling asleep. It can be only worse for those that suffer from this particular condition. As a result, the following home remedies for restless leg syndrome promote a healthy lifestyle that will keep symptoms associated with this particular disorder at bay. Also, if you consider that a single remedy is not helpful enough, you can mix them together for the best results possible. At the same time, refer to your health care provider for more in-depth information, in order to avoid complications.
One of the main causes of restless leg syndrome is chronic stress. Also, further anxiety and nervousness only worsen manifestation of this particular condition. One explanation would be that the stress hormones are responsible for keeping the muscles in a constant state of tension. Even though it sounds like a cliché, meditation makes for one of the most effective home remedies for restless leg syndrome. Learning how to control your breathing and a wide range of relaxation techniques will definitely improve the quality of life while reducing the symptoms.
2. Exercise and Relaxation
Another great way to get rid of the unwanted symptoms associated with restless leg syndrome is through body exercises. Hence, make sure to include mild stretching as a part of your daily routine. You can also perform brisk 30-minute walks in order to train your leg muscles. Set a routine of moderate exercises in place and try to stick to it as much as possible. Tai Chi and Yoga are just two notable examples you can use to relax and alleviate symptoms associated with restless leg syndrome.
3. Leg Massages
When it comes to relaxing, nothing can top massages. Lower extremities massage, in particular, will help reduce the tension in your leg muscles and consequently relaxes them. You do not necessarily have to see a professional. Self-Massage works just fine. However, for the best results, ask a friend to help you out from time to time. Massaging the affected area with gentle long strokes also improves blood circulation. This will provide your muscles with more oxygen to burn and work more efficiently, as a result.
4. Hot and Cold Compressions
Hot baths will always be effective home remedies for restless leg syndrome as well as a wide range of other conditions. The relaxing hot water helps anyone with insomnia and for the ones that suffer from restless leg syndrome is even more effective. The secret of treating the unwanted symptoms lies in relaxation, as you can easily tell by now. High temperatures will improve will enlarge blood vessels and ultimately improve the blood flow to all the muscles in your body.
5. Supplements Rich in Vitamins and Minerals
More often than not, restless leg syndrome is associated with a lack of important vitamins and minerals. If you suffer from this particular condition then you may be deficient in folic acid, iron, magnesium and vitamin B. However before you decide to increase the use of dietary supplements, please refer to your health care provider. Large doses of specific minerals and vitamins may cause some complications, especially if you are on medications at the moment. Do a full battery of tests in order to determine what your body needs exactly.
Along with a steadily increasing stress levels, the efficiency of the immune system of fighting off diseases drops considerably. Hence, you will be more susceptible to infections. In order to prevent that and boost your immune system’s potential, consider turning to probiotics. If you believe yourself to be a skilled chef, you can make your own yogurt. If not, kefir or yogurt acquired from the supermarket works just fine all the same. Consuming probiotics carries a wide range of advantages. However, the most notable one is the fact that they raise the healthy bacteria count in your body which will strengthen the immune system. As a result, you will start to feel healthier, the stress levels drop and with it the tension in the muscles associated with restless leg syndrome.
7. Iron Supplements
In the beginning, restless leg syndrome was called Willis-Ekbom disease. Dr. Karl-Axel Ekbom was able to observe that anemia is directly linked to the restless leg syndrome. Today, scientists understand that dopamine deficiency which controls neuromuscular movements also represents a risk factor for restless leg syndrome. The link between iron and dopamine is that the first one is responsible for dopamine synthesis. Hence, people suffering from anemia are more susceptible to restless leg syndrome.
Magnesium makes for one of the best home remedies for restless leg syndrome as well as a wide range of other related conditions. Because of a magnesium deficiency, it is possible to experience muscle twitching or tightening. These make for the most unpleasant symptoms associated with this particular condition. Calcium is great, but a large amount can prove to be quite harmful to the muscles. This is because calcium can be absorbed by soft tissues as well and makes the muscle tighten. Hence, it is important that you balance magnesium and calcium levels in order to help the leg muscles relax.
9. Vitamins C, D, and E
In order to regulate the vitamin deficiency, try to eat as many fruits as possible. Restless leg syndrome is often caused by the lack of vitamins D and E. However, we do not recommend to try and self-medicate. Overdosing on these particular vitamins may have dangerous side effects. Hence, do a battery of tests and identify what your body needs. Refer to your health care provider in order to benefit from more in-depth information about vitamin supplements.
10. Risk Factor
A common cause of restless leg syndrome is caffeine consumption. If you add large amounts of chocolate, alcohol or sodas, you will only make the matters worse. Hence, try to cut back on coffee, alcoholic drinks or fizzy drinks. Also, avoid tobacco at all costs. This contains nicotine, which acts as a powerful stimulant. The last thing you need is to have more troubles falling asleep. Hence, stay away from alcohol, as it can have some detrimental effects on sleep.
11. Sleep Environment
Seeing that restless leg syndrome interferes with sleep, it is essential to create and consequently stick to a sleep schedule. However, before going to bed try to create a routine that involves performing light stretches or relaxing activities. This is a great example of how you can combine multiple home remedies for restless leg syndrome for the best results. Try to meditate or take a warm bath before going to bed in order to relax . Also, remove any glowing electronics or other items that can disrupt your sleep.
12. Adjustable Foot Wrap
A group of researchers has recently developed an adjustable foot wrap that applies a certain degree of pressure on specific foot muscles in order to alleviate symptoms associated with restless leg syndrome. The patients using these devices reported improved sleep cycles and also feeling more relaxed. Even though it is not a device that you can make for yourself in the comfort of your home, this deserves a place on our home remedies for restless leg syndrome thanks to its benefits. Also, it is 1.4 times more efficient than most pharmaceutical treatments out there.
13. Managing Stress Levels
Even though stress does not cause restless leg syndrome, it can aggravate the symptoms. Hence, look for relaxing activities or take up sports in order to get rid of the tension in your life. Yoga is great for relaxation. Also, discover new passions, learn about art or take up hobbies as a means of de-stressing.
14. Wearing Socks to Bed
Some experts believe that cold feet have some kind of connection with symptoms associated with restless leg syndrome. However, nobody is conducting any extensive research based on this at the moment. Even so, after the evening routine, consider putting on a pair of socks before going to bed. Feeling warm may relax you further and ultimately help you get rid of the annoying symptoms.
15. Going for a Swim
Swimming makes for one of the best home remedies for restless leg syndrome as well as other conditions that are linked with muscle stiffness When you are swimming, there is no need to rely on your legs for support, as you are floating through the water. Swimming is one of few activities that are not extremely demanding of the lower extremities. Also, the cool water offers some degree of relief and the action of swimming gets the blood flowing, quite literally. Hence, your leg muscles will be able to relax. To top it all off, do not forget about the evening routine before going to bed!
Even though the scientists are still in the gray when it comes to restless leg syndrome, there is no need to panic just yet. Before going to the doctor, try some of these or even a combination of multiple home remedies for restless leg syndrome. Go for the ones like avoiding unhealthy meals or practicing leisure activities. Sometimes, you can develop muscle twitching from something as simple as excessive caffeine consumption. Or even too little exercise.
However, if these simple home remedies for leg remedies still do not work for you, refer to your health care provider. He will be able to prescribe specific medication if needed that will help you get out of the bind. Also, try not to worry too much about it, since stressing upon it only aggravates the symptoms and makes dealing with this particular condition even harder on you.