Restless leg syndrome
By Maya Anderson
Often described by its sufferers as “torture”, Restless Leg Syndrome is a chronic condition in which people feel an uncomfortable restlessness or urge to move within their muscles while at rest or even sleeping.
University of Melbourne Department of Physiology Associate Professor Gordon Lynch said RLS sufferers are forced to move their legs during periods of rest to relieve uncomfortable or painful sensations especially in the calves. “The condition has been likened to having ants crawling about within the muscles,” Professor Lynch said.
RLS can greatly disturb usual sleep patterns, as sufferers trying to sleep are forced to get up and walk around or stretch to attempt to settle the unpleasant twitchy sensations. “Not surprisingly, disturbed sleep, chronic sleep loss and fatigue can reduce quality of life and general health,” Professor Lynch said. “In severe cases, RLS may lead to depression and social isolation.”
National Coordinator of the Restless Legs Syndrome support group Beverley Yakich said many RLS sufferers are reluctant to take the drug pathway and instead seek natural remedies.
However there is not one alternative therapy that works effectively for all so sufferers may need to try different treatments. “Acupuncture, homeopathy, Reiki, Bowen therapy and other complimentary treatments have their enthusiasts who report significant improvements in their RLS symptoms, however a similar number give anecdotes of minimal, or no positive, lasting changes,” Ms Yakich said.
Chinese medicine practitioner, acupuncturist and Mind&Body columnist Wade James said traditional Chinese medicine considers RLS to be a result of blood not feeding the tendons, muscles and blood vessels. “When starved of blood’s nourishing the body’s energy (Qi) will become agitated and move frenetically, causing internal wind (Feng),” Mr James said. “Tremors, twitches and restless legs are the outcome.”
Mr James advised RLS sufferers visit a Chinese medicine practitioner who should determine the exact pattern of clinical features and then describe an individual Chinese herbal formula or recommend a course of acupuncture.
He said overworking or standing for long periods of time while working can deplete nourishment of the blood, and also recommended following a healthy diet, as traditional Chinese medicine dictates that blood can lose its nourishing qualities when a poor diet is followed over a long period.
Ms Yakich also advised sufferers to talk to a doctor to ensure their diet is adequate. “Sufficient levels of the following are considered crucial in the control of RLS: iron with vitamin C, magnesium with calcium, vitamin B12 and folic acid,” she said.
Consuming antioxidant-packed wolfberries or goji berries, known as Gou Qi Zi in China, may help soothe symptoms as they are said to improve the blood’s nourishing qualities. “Add a few tablespoons to a soup mix or half a dozen berries to a cup of hot water for a tea,” Mr James said. Mulberries, eggs and chicken are also said to improve the blood’s nourishing capacity.
It may also help to change your sleep patterns and habits. “Sleeping in a single bed takes away the pressure of trying not to disturb one’s partner,” Ms Yakich said. “Some report that symptoms don’t occur if they sleep late in the morning, so if feasible, changing sleep patterns may also be helpful.” Lifestyle and ergonomic measures should also be taken into account. “RLS sufferers might find it useful to work at a high stool, where they can dangle their legs,” Ms Yakich said. “In meetings or during air travel, it is helpful to obtain an aisle seat.”
Avoid caffeine, alcohol, nicotine and stimulants, as these often worsen symptoms. “Alcohol is consistently reported as a major trigger to get the twitches started,” Ms Yakich said.
Other things you can do to help provide temporary relief include exercise such as walking and stretching, according to Professor Lynch, who is the co-founder and director of online health and fitness company Fitness2live. “Regular, moderate exercise may also alleviate RLS symptoms but it is best to avoid too many strenuous activities that might lead to muscle fatigue,” Professor Lynch said. “Therefore it is important to build up your fitness gradually so that muscles become accustomed to the increase in workload and avoid getting injured.”
According to Mr James weight training may also help. “Light weight-bearing exercise is important to allow the body to replenish its blood supply and to circulate it through to the tendons, muscles and fine blood vessels.”
Professor Lynch said resting properly before bedtime is important for sufferers, although some gentle stretching may be helpful. Try to relax fully before going to sleep. “Having a warm shower before bedtime can sometimes help promote relaxation or even receiving a gentle massage before bedtime might help you get to sleep,” he said.
Soothe Symptoms of RLS
- See a Chinese medicine practitioner for a herbal remedy or to arrange a course of acupuncture.
- Follow a balanced diet, with sufficient levels of iron, vitamin C, magnesium, calcium, vitamin B12 and folic acid.
- Avoid caffeine, alcohol, nicotine and other stimulants.
- Work at a high stool.
- Try to maintain regular sleep hours.
- Use showers or warm baths
- Unwind before bedtime – try relaxing massages.
Maya Anderson is a full-time freelance journalist who specialises in health, fitness, nutrition and wellbeing issues. To contact Maya, email maya.anderson@hotmail.com