Staying Active Is Extremely Important When Trying to Combat the Symptoms of Restless Legs
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Few things feel as good as crashing into bed the night after a long ride or a busy day or work. Yet, few things feel as irritating as not being able to sleep because of the sudden urge to constantly move your legs.
If you know this sensation, you may have restless legs syndrome. The good news is, we chatted with experts and explored the most relevant research to find out how you can relieve your discomfort, and better yet, prevent it from occurring in the first place.
What Is Restless Legs Syndrome?
Restless legs syndrome (RLS), also known as Willis-Ekbom disease, is typically characterized by an uncomfortable sensation in the legs and the irresistible urge to move them. It is estimated that about 7 to 10 percent of the U.S. population may have RLS.
Christine Stahl, M.D., a movement disorder specialist and neurologist at NYU Langone Health, describes restless legs syndrome as “a sleep-related movement disorder where the person will describe an uncomfortable sensation, typically in their legs—usually after a period of inactivity.”
RLS can wreak havoc on your sleep schedule, as sensations usually arise at night (although, in some cases, symptoms can occur during the day). It can also be difficult to fall asleep or return to sleep after waking up, and this lack of sleep can lead to a disruption of your daily routines, such as changing your mood and ability to concentrate, affecting your physical health, or lowering your immune system.
What Causes Restless Legs Syndrome?
While restless legs syndrome can be hereditary, according to Stahl, a number of medical conditions—such as iron deficiency, kidney failure, pregnancy, and multiple sclerosis—can contribute to the symptoms. Sometimes RLS can exist on its own without any ties to genetics or underlying health issues.
How Can You Relieve Your RLS Symptoms?
Staying active is extremely important when trying to combat the symptoms of restless legs.
“We recommend [people] have a regular exercise routine to help reduce the symptoms,” says Stahl. Because restless legs symptoms usually come into effect after periods of inactivity, moderate exercise can help kick those sensations to the curb.
Incorporating aerobic activity and leg stretches into your daily routine can help support important muscle movement. A 2016 study published in the Asian Journal of Sports Medicine found that people who suffered from RLS saw a decrease in symptoms after eight weeks of consistent stretching.
As Runner’s World has previously reported, regular stretching can help to increase elasticity and reduce stiffness in your body. Doing any type of quad, calf, and hamstring stretches will move the focus to your lower half and could help ease the tension in your legs. Creating a short stretching routine that you can do before bed may help ease the sensations your feel with RLS.
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Certain lifestyle changes can help relieve RLS symptoms as well.
“Sleep is very important—sleep deprivation is a big aggravator,” Stahl says. Getting a full seven to eight hours each night is essential to restoring your body, she says.
Your diet can affect many aspects of your life, including restless legs. In some cases, nutrient deficiencies can worsen your symptoms. Stahl says having a proper balanced diet is important and that certain nutrients, like iron when its levels are low, are associated with RLS.
Adding iron, magnesium, and folate to your diet can help with proper muscle contraction—which can help boost your riding performance, too!—and reduce that nagging pain in your legs. Consider adding the following foods that are rich in those minerals to your plate to help ease your symptoms:
Spinach
Asparagus
Whole grains
Edamame
Red meat
Oysters
Salmon
Eggs
Tofu
Legumes
The National Institutes of Health recommends consuming the following amounts of magnesium, iron, and folate per day:
Magnesium:
400 mg for men ages 19 to 30 / 310 mg for women ages 19 to 3o
420 mg for men ages 31+ / 320 mg for women ages 31+
Iron:
8 mg for men ages 19 to 50 / 18 mg for women ages 19 to 50
8 mg for men ages 51+ / 8 mg for women ages 51+
Folate:
400 mcg DFE (micrograms of dietary folate equivalents) for men and women ages 19+
Caffeine and other drinks high in sugar can stimulate nerves and agitate restless legs—especially closer to bedtime. “You don’t need to completely cut it out, but in moderation,” Stahl says. According to the Mayo Clinic, up to 400 mg of caffeine—the equivalent of four cups of coffee—per day is safe to consume.
The Bottom Line
Restless legs syndrome is uncomfortable and can be frustrating to deal with on a regular basis. When at-home treatments and lifestyle changes just aren’t cutting it, Stahl recommends making an appointment with your physician to get a proper diagnosis, especially since RLS can be tied to more serious underlying health conditions.
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