The hot feet and restless legs you complain about aren’t just your imagination.
What is Restless Leg Syndrome?
Restless leg syndrome (RLS), is known by many terms like restless feet syndrome, heavy leg syndrome, and even irritable leg syndrome. It is a condition that is accompanied by aching, crawling sensations that leave you with fidgety legs.
Its official name is Willis-Ekbom disease, and it often occurs at night rendering you unable to sleep. Which can have a severely detrimental impact on daily life. RLS symptoms often affect one’s ability to sleep, leading to problems with focus, depleted energy and brain fog the next day. However, flare-ups can also occur during the day.
For many, it can become a living hell. RLS can lead to depression and anxiety. And in some cases, it doesn’t stop at just irritable legs. RLS can spread to other parts of the body – with some people chronically suffering from restless arms and legs at night.
Restless Leg Causes
There are two types of RLS. Primary RLS is the form which has no known cause. Secondary RLS is often caused by nerve issues. It is also caused by pregnancy, nutritional deficiencies or chronic kidney failure.
Treating Restless Leg Sydnrome
Why You Should Avoid Prescription Drugs
Aside from being highly addictive, common side effects of benzodiazepines include:
- drowsiness
- light-headedness
- confusion
- unsteadiness (especially in older people, who may fall and experience injuries)
- dizziness
- slurred speech
- muscle weakness
- memory problems
- constipation
- nausea (feeling sick)
- dry mouth
- blurred vision
More alarming (but rare) side effects include blood disorders, changes in libido, double vision, and rashes. What’s even worse is, these drugs can have paradoxical results. Meaning they can do the opposite of what they’re supposed to do. These reported ‘paradoxical side-effects’ include aggression, delusion, depersonalisation, hallucinations, nightmares, personality changes, psychosis, suicidal thoughts or behaviour and more. If you ask us, the risks here are not worth it. Even if it means occasionally having restless legs at night.
Jordan B. Peterson’s frightening struggle with benzos is the personification of a warning label against these types of medication. His addiction led to severe memory loss, suicidal thoughts, and winding up in an induced coma for 8 days. We strongly advise unless you have severe restless leg syndrome and have already tried everything – keep this option as a last resort.
So, want to resolve your jumpy legs naturally? Keep reading to discover 4 natural solutions.
4 Natural Treatments For Restless Legs
Get a Blood Test
Why? Because this will shed light on your vitamin and mineral levels.
A leading cause of restless leg syndrome is iron deficiency.
Several studies have shown that supplementing with iron can ease symptoms. Of course, you’ll want to also prioritise iron-rich foods such as red meat, liver (avoid if pregnant), certain beans, and nuts.
Likewise, there is research suggesting that magnesium deficiency can also cause RLS, and that supplementation can alleviate symptoms.
Magnesium is a mineral that supports nervous system function and is responsible for over 600 cellular reactions in the body. It can have a relaxing effect on muscles by blocking calcium.
One small-open label trial conducted in 1998 concluded that magnesium is an effective form of therapy for RLS.
While more research into this is needed for RLS specifically, there is an abundance of research illustrating how magnesium supports sleep and can alleviate insomnia. This may in part be due to the fact that it boosts GABA, slowing down brain activity.
One notable double-blind placebo-controlled study conducted in 2012 study showed that 500mg of magnesium glycinate improved symptoms of insomnia in elderly patients.
While you should be getting dietary sources of magnesium from a range of foods, it is challenging to obtain 500g (the clinically-studied dose).
Key takeaway: RLS is associated with magnesium and iron deficiency. Get a blood test to find out if you are deficient. Magnesium and iron supplementation may alleviate RLS symptoms.
Exercise
According to the National Institute of Health, exercise may help ease RLS symptoms.
In a 2006 study, it was found that aerobic exercise and lower body resistance training three times per week for 12 weeks, significantly reduced symptoms. However, this was a very small cohort of only 23 people.
However, extensive research shows that exercise does support sleep. So, those who suffer from RLS may benefit from daily exercise.
Key takeaway:
While there is limited research specifically around the effects of exercise on RLS, it may be an effective protocol due to the way it impacts our physiology and sleep.
Fix Your Sleep Routine
Maintaining a regular sleep routine is critical for health and longevity. Dialling in sleep won’t necessarily cure RLS or alleviate symptoms. But, prioritising it could help mitigate the effects of sleep loss. As we all know, sleep disruption and deprivation can make day-to-day life insufferable – due to brain fog, low energy and mood, and an inability to focus.
Here’s what you can do to improve your sleep:
- Go to bed and wake up at the same time every day
- Turn your bedroom into a cool, dark cave (no devices or artificial lights!)
- Get 10-30 minutes of sunlight in the morning and late afternoon
- Avoid coffee 10 hours before bed
- Avoid food 2-3 hours before bed
- Cut out alcohol
- Eat complex carbohydrates for dinner (to boost serotonin)
Key takeaway:
Sleep optimisation won’t fix RLS, but it can help minimize the collateral damage caused by sleep disruption or deprivation.
Dopamine Boosters
According to Johns Hopkins Medicine, the chemical messenger (neurotransmitter) known as dopamine plays a key role, stating that significant improvements in RLS symptoms have been seen with drugs that stimulate dopamine.
So, what are some prescription-free ways to boost dopamine?
- Exercise
- Avoiding junk food, alcohol or recreational drugs
- High protein diet
- Improve gut health
- Sunlight exposure
There are also a number of naturally-derived nootropics (smart drugs) that are both safe and effective in boosting dopamine levels. Check out this article to learn more.
Key takeaway:
Prescription drugs that increase dopamine have been shown to improve RLS symptoms. You can boost dopamine naturally through basic lifestyle protocols or using dopamine-boosting nootropics.
The Final Word on Restless Legs
RLS can cause extreme discomfort and drastically affect your daily life. Your priority should be to seek effective treatment. However, with the potential risks associated with prescription drugs, it is wise to first try these natural remedies. If these don’t help, then seek consultation with a doctor who can safely guide you through your treatment options.
However, if you’re interested in an (almost) ‘all-in-one’ natural solutions that boosts sleep and contain calming ingredients like magnesium, then you may want to check out our sleep supplement guide.
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