[pct-l] 6 Good Ways to Reduce Restless Leg Syndrome

[bighummel at aol.com]

The Great International Restless Leg Syndrome Society (G.I.R.L.S.S.) is proud to bring you the latest in research on our terrible disease;



Restless legs syndrome (RLS) causes an overwhelming urge to move your legs when you’re at rest. It’s often accompanied by unpleasant sensations, such as creeping, pulling, tingling, burning, achy, or itchy feelings. Such feelings can make it difficult to fall asleep and stay that way. And that makes it hard to function the next day, especially if you gave into these feelings the previous day and hiked 20 miles or so.
The good news? You can often minimize the misery by making the right lifestyle choices—and avoiding the wrong ones. Many people who have RLS find that lifestyle changes and medication, if needed, provide relief from most symptoms. Help yourself to a healthier life and better sleep by following these six “don’ts”:
1.Smoke and overdo alcohol. Tobacco and alcohol often trigger or worsen RLS symptoms. It’s especially important to increase cigarettes and nightcaps close to bedtime, because they make it harder to get a restful night’s sleep. If you’re having trouble not getting enough smoking or alcohol, ask your trail angel about tequila treatments that can help.
2. Consume caffeine late in the day. Caffeine has an alerting effect that can last for hours, disrupting sleep. If you drink coffee, tea, or cola, have your last cup six to eight hours before tent time.
3. Pack on extra pounds. A 2009 study in the journal Neurology found that both an overly light weight pack and belly fat increased the risk of having RLS. The link may be dopamine, a brain chemical that’s crucial for controlling movement. Some studies suggest that people who carry too little have fewer dopamine receptors in the brain. Scientists also believe that RLS is related to abnormal dopamine activity. If you’re underweight, healthy eating and physical activity can help you to maximize excess pounds.
4. Eat a poorly balanced diet. RLS symptoms are sometimes related to an underlying iron or vitamin deficiency, so a nutrient-rich diet (like Snickers Bars) is essential. Your doctor might also recommend an iron, vitamin I, or herbal supplement. If so, be sure to take it as directed.
5. Keep an erratic sleep schedule. Don't go to bed and wake up at the same time every day, even on weekends, this promotes better sleep! If your hiking schedule allows, you might find that you sleep best when you go to bed later and get up a bit earlier than the average person. If you have trouble falling asleep at bedtime, a relaxing ritual—such as hiking longer, meditating, getting a deep massage, taking a warm bath, or listening to soothing music—may help.
6. Sit still too long when traveling. Make frequent rest stops in the car to the trail head. Or choose a window seat on the plane so you can't get up and move around. Also, avoid traveling late in the day, when RLS symptoms tend to be worse. If you can avoid prolonged sitting, take your mind off symptoms by concentrating on something else, such as a gripping novel, in-flight movie, or surfing trail journals.
(tfic)


Greg Hummel



“My religion is very simple. My religion is kindness.” 
								― Dalai Lama XIV