Lifestyle Tips to Ease the Symptoms of RLS
Restless legs syndrome (RLS) is a disorder that causes an uncontrollable and unmanageable urge to move your legs, mainly because of a discomfiting sensation. It generally happens in the nighttime hours or in the evening when you're relaxing or lying down. Moving relieves the unpleasant sensation temporarily.
RLS can commence at any age and normally worsens as you age. It can disturb sleep, which interrupts daily activities. Since our legs are utilized constantly throughout the day, they undoubtedly experience a lot of pressure and strain at the end of the day. That is why we feel more pleasure when somebody presses our legs at the end of a tiring day, while we rest. Uncomplicated self-care steps and lifestyle modifications may help reduce symptoms.
Symptoms of RLS
- You have a powerful, usually irresistible desire to move your legs, mostly accompanied by discomfiting sensations.
- Your symptoms begin or get more alarming when you're sleeping, resting, sitting, or lying down.
- Your symptoms are partly or temporarily eased by movement, such as walking or stretching.
- Your symptoms are worse when you are trying to sleep.
- You face problems like itchiness, buzzing sensations, numbness, muscle pains, shivering, or jerking.
- You feel general clumsy sensations in the limbs, arms, or different body parts.
Ayushakti Brings You a Few Lifestyle Tips to Ease the Symptoms of RLS
- Going for Walks
Walking stimulates the blood circulation in the body and eases pressure in the calves and thigh muscles. Keep moving to get rid of RLS. Comfortable to mild exercise can help relieve RLS. Try not to over-exercise, excessive training with lots of sweating and tough muscle compressions can exacerbate symptoms.
Stretching helps to relieve stress and is specifically useful immediately before sleep. Apart from stretching you can also do morning lightweight exercise, jogging, walking, or an evening post-dinner quick walk at a mild pace.
- Stay Hydrated
Dehydration may worsen Restless Leg Syndrome, so it is significant to liberally drink water throughout the day.
- Reduce Caffeine Consumption
Caffeine is encountered in tea, coffee, chocolate, sodas, energy drinks, sports supplements, and some over-the-counter medicines. Cut these off completely or as far as possible from your diet. Replace decaffeinated assortments. Fruits, fresh fruit juices, and green and leafy vegetables are the best.
- Breathe Deeply
Breathing more intensely and deeply will support releasing strain and calming your body. You could also try performing a few breathing exercises slowly and steadily before going to bed.
- Chamomile Tea
Chamomile tea influences sleep and controls wakefulness, thus relieving RLS.
- Sleep Hygiene
RLS troubles your sleep, so it becomes significant that you keep all problems that hamper your sleep away from yourself. Go to bed at the same time every night to encourage sleep. Having a bedtime schedule assists you fall asleep. Maintain a sleep diary to understand what works and what does not in providing you a sound sleep.
- Healthy Diet
Eating right is very meaningful to nurture the mental channels and thereby encourage happy hormones. If you feel energized, vibrant with a precise mind and optimistic thoughts, you get good and quality sleep. Eat a well-balanced and healthy diet of fresh fruits, leafy vegetables, and lean proteins. Restrict alcohol and caffeine particularly at bedtime. Avoid any foodstuffs that you know might keep you sleepless at night.
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Author of the Blog: Dr. Rajeshri Mehta
Expert Review By: Dr Smita Pankaj Naram
Co-Founder, Ayushakti Ayurved Pvt Ltd