My name is Amanda Elise Love and I was diagnosed with fibromyalgia 9 years ago which influenced my decision to enter the field of nutrition and now I am a Registered Holistic Nutritionist who works with those who are suffering from fibromyalgia.My mission in life is to help as many people as possible with fibromyalgia !! God has put this on my heart because I have personally experienced this malady and don’t want you to struggle anymore.

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I hope you are drinking your favorite drink (mine is Biglow’s Green tea) and all set to learn something new !

I was asked this question by a listener called Andrew H. What can I do to improve my restless legs ?

Let’s first start with the definition from Wikipedia of Restless leg syndrome. “ Restless legs syndrome (RLS) is generally a long-term disorder that causes a strong urge to move one’s legs. There is often an unpleasant feeling in the legs that improves somewhat by moving them. This is often described as aching, tingling, or crawling in nature. Occasionally, arms may also be affected. The feelings generally happen when at rest and therefore can make it hard to sleep . ’’

Due to the disturbance in sleep, people with RLS may have daytime sleepiness, low energy, irritability and a depressed mood.
Additionally, many have limb twitching during sleep .

What does this have to do with fibromyalgia ? “A study published in the journal of Clinical Sleep Medicine found that those with fibromyalgia also have higher incidence of restless leg syndrome.

I also found a study that 33% of people with fibro also had restless leg syndrome, compared to just 3% of people who didn’t.

Also did you know that 80 percent of people with RLS have a related condition called periodic limb movement 0f sleep (PLMS ) .
PLMs cause the legs to twitch or jerk during sleep . This can happen every 15 to 40 seconds and can continue all night long . This also leads to sleep deprivation.

What are the symptoms of RLS ?

The main symptom is the overwhelming urge to move your legs when you are in bed or sitting still . You might feel unusual sensations like a tingling , crawling, or pulling sensation in your legs. You might have a hard time explaining the sensations. It might not be a concrete feeling so much as overwhelming discomfort. Movement may help relieve those sensations.

With mild cause you might not have the same symptoms every night . You might contribute these movements to restless , nervousness or stress.

Severe case is a challenge to ignore with everyday activities it will complicate it. If you have it you might struggle falling asleep or staying asleep because of course your symptoms are worse at night.

You probably deal with daytime , sleepiness , fatigue and sleep deprivation that will harm your physical and emotional health.

What happens is that the symptoms will affect both sides of the body. Or you might only have it one one side.

If you have a mild case it might come and go. It can affect other parts such as arms and head . You might use movement to help with the symptoms . Ways you might do this is pacing the floor or tossing and turning in bed .

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What causes restless leg syndrome ?

Honestly more than not it is actually a mystery .
What we do know is that 40 percent of people with RLS have some family history of the condition. They are actually five gene variants associated with RLS.

When it runs in your family symptoms can start before the age of 40 . It might also have to do with chronic diseases , medications, pregnancy , lifestyle .

I’m not going to get into the basic criteria for diagnosis of RLS, those of you listening to this episode you probably already been diagnosed . If you don’t , you can always ask your primary doctor or you can look it up.

So let’s get into the ways on how to treat without drugs :
Leg massage
Hot baths
Heating pads or ice packs on your legs
A vibrating pad called Relaxis
Walking – is the simplest activity which will usually relieve the symptoms of mild to moderate.
Hatha yoga – will often temporarily relieve the symptoms of RLS , because it uses a wide range of stretches .
Also for example ,if you are standing on tiptoe , until the leg is fatigued , it can relieve RLS symptoms
Limit caffeine before bed time
Exercise every day
Make sure to stretch at the start of each day.
Avoid daytime naps
Also a home remedy that you might want to try is applying apple cider vinegar .It is known to be alkaline food , which will balance your PH Levels and improve the absorption of nutrients.

I hope you try at least a few of these suggestions.

I’m sorry to say that it is believed to be a lifelong condition that may get worse with age. There are people who go into remission and don’t have symptoms for days to years.

I recommend talking to your doctor about how you are doing. Along with trying the suggestions. I hope you found this episode helpful and you can reach out to my email if you have a question that you would like me to answer in a future podcast episode.
Please share this episode with someone you know that has restless leg syndrome.

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Looking forward to talking with you soon for the 31st Episode – Diagnosed with fibromyalgia 10 years ago.

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