Restless Legs Syndrome… or call it wanting to kick the (“insert wording of choice”) out of something! It’s horrible. I’ve had it, I’ve counselled people who have it. I’ve heard many complaints from clients and just people in general about this strange but real diagnosis of the legs. Twitching, aching, sometimes pulsating with pain that feels almost… “crawling.” Restless legs is quite common and can even begin in childhood. This condition often interrupts sleep tremendously and is often a symptom of poor quality sleep. While anyone can experience this syndrome, it’s most common in peri-menopausal women and middle aged folks who are also experiencing chronic fatigue and blood sugar imbalances. Back injuries, spinal stenosis and locked up pelvic/hip/back joints can also cause this relentless feeling in the legs – especially at night. Let’s take a look at what could be causes and factors and see what can be done to settle down those legs!
Low Iron – Anemia is linked to restless legs. Women with heavy cycles often feel the tingling, burning and twitching of RLS. Consider an iron supplement that absorbs well and take with Vitamin C to help with absorption. Iron can be hard to absorb, so consider iron rich foods in your diet as well.
Low folate levels – linked directly to RLS. Add avocado, beans and legumes, lentils (Ok taste like chalk but they are nice in soups), and greens like broccoli, asparagus, and spinach to your daily meals to up folate levels.
Low magnesium – just about everyone is deficient in magnesium these days. Poor nutrition, excess stress, anxiety, high blood pressure, inadequate magnesium in soil, and blood sugar imbalance all contribute to lower magnesium. I swear an ARUGULA salad is like a quick fix for RLS! It works! If you get muscle cramping a lot, consider magnesium but also see a Nutritional Consultant or Natural Health Practitioner first as there are many forms of magnesium and you want to make sure you have the right one.
B-Vitamins – High stress = low B’s! Take a B-complex WITH FOOD in the day as sometimes B’s make you feel yucky if you take them on an empty stomach.
Poor diet, stress, higher levels of inflammation such as C-Reactive Protein (markers of overall inflammation in the body), heavy menstrual cycles, inactivity, lack of sleep, poor circulation and nutritional deficiencies such as those listed above all contribute to the restlessness which some people describe as maddening.
Move it out!
Movement is a must! Bending, stretching, standing up from prolonged periods of sitting, walking, running, cycling and moderate weight lifting with the legs will often improve blood flow, circulation, move toxins and reduce lactic acid buildup in the body. You don’t have to leg press 400 pounds to feel the benefits… a nice brisk walk, some stretching, yoga-like movements, moderate leg lifts with weight-bearing exercises and even swimming helps.
Rub-Down
A nice massage of the legs will help improve blood flow, move lymphatic fluid to collect and detox metabolic wastes, and relax the muscles to begin to relieve tension. Self massage is helpful if you prefer, and I suggest using ESSENTIAL OILS to help! Mix the following into some coconut or jojoba oil or even some light olive oil and feel instant calming:
RLS Relief Blend:
3 Tablespoons of liquid or solid coconut oil (in small glass jar) (Now, I like Young Living Essential Oils – use the best!)
2 drops Cypress
2 drops Rosemary
2 drops Lavender
2 drops Cedarwood
2 drops Frankincense
1 drop Peppermint
Blend all together into the oil of your choice and rub generously into the bottom of the feet and up the legs. Oils have calming, soothing, and pain relieving properties that help with muscle cramping, spasms, tightness and stiffness. Consider a strong Epsom salt bath before you apply the oils (use about 4-6 cups of salts in fairly warm water…think the “Dead Sea” here…), then apply oils mixture afterwards. Lying back with your legs up against the wall (if you can) also helps to relieve lower back tension and pressure on the legs (consider lying after the bath and read with legs up for 5-10 minutes). Feel the bliss…
While exercise and oils can greatly help, nothing works better than nourishment. Symptoms are your body telling you it needs attention and restless legs demand your attention pretty quick! If symptoms persist, consider seeing a doctor to address issues with back injury, severe nutrient deficiency, varicose veins and low iron.
Rest. More.
