10 tips against Restless Legs (RLS)

1. RLS is a condition that is generally not discussed very much. But it is a condition that affects 3-10% of the Dutch population to a greater or lesser extent. We do not know exactly, because not everyone goes straight to the doctor, especially if the complaints are very mild. If you're reading this now thinking you're the only one affected, rest assured!

2. RLS is a condition that is generally not discussed very much. But it is a condition that affects 3-10% of the Dutch population to some extent. We do not know exactly, because not everyone goes straight to the doctor, especially if the complaints are very mild. If you're reading this now thinking you're the only one affected, rest assured!

1. Not that it changes anything about your specific situation, but you are definitely not alone. This condition is called Restless Legs Syndrome in Dutch, and in English it is Restless Legs Syndrom, which is also where the abbreviation RLS comes from. All different names for the same condition.

What is that? Have restless legs?

1. Restless legs manifest themselves in uncontrolled movements of the legs. It's like blinking your eyes: This is automatic without you having to think about it. In fact, it is a movement that you MUST do, and that you cannot ultimately influence. Just try to concentrate so as NOT to blink. To some extent that will work, but eventually you MUST blink anyway.

1. An inevitable movement. The same also applies to your legs if you have RLS. You can still concentrate so much on NOT moving, but in the end you will have to believe it: You MUST make that movement. You have no choice, you cannot control it.

1. In most cases, the uncontrolled ones come into the legs when you are not moving. For example, if you are watching TV, sitting at your desk or while eating. But also during more social activities such as going to the movies or attending a concert. This is precisely the reason that people who suffer from RLS go outside less and less, at least no longer to the movies, to a restaurant or to another place where you have to sit still for a long time and where other people are present.]

2. In most cases, the uncontrolled people come into the legs when you are not moving. For example, if you are watching TV, sitting at your desk or while eating. But also during more social activities such as going to the movies or attending a concert. This is precisely the reason that people who suffer from RLS go outside less and less, at least no longer to the movies, to a restaurant or to another place where you have to sit still for a long time and where other people are present.]

1. If no movement, the uncontrolled movements will start. The longest time of the day that you do not or hardly move is during sleep. And this often causes the biggest problems. Because of the uncontrolled movements you sleep much less deeply and you wake up several times during the night because of that unpleasant feeling that you cannot control. Needless to say, this can also cause you other problems, because a structural sleep deprivation can have major consequences for your functioning in daily life on both a physical and mental level.

2. If no movement, the uncontrolled movements will start. The longest time of the day that you do not move, if at all, is during sleep. And this often causes the biggest problems. Because of the uncontrolled movements you sleep much less deeply and you wake up several times during the night because of that unpleasant feeling that you cannot control. Needless to say, this can also lead to other problems, because a structural sleep deprivation can have major consequences for your functioning in daily life on both a physical and mental level.

Causes of RLS

1. How RLS, or restless leg syndrome, develops is still uncertain, despite various studies. What is certain is the fact that it is by no means a muscle disease. We have to look for the cause in the brain, from which the muscles in the legs, among other things, are controlled. It is generally believed to have something to do with the production of Dopamine in the brain.

2. How RLS, or restless leg syndrome, develops is still uncertain, despite various studies. What is certain is the fact that it is by no means a muscle disease. We have to look for the cause in the brain, from which the muscles in, among other things, the legs are controlled. It is generally believed to have something to do with the production of Dopamine in the brain.

1. Dopamine is a neurotransmitter, a kind of messenger. This substance therefore transmits important signals between the different nerve cells. We also know dopamine as the substance that makes you feel â € happyâ € ™, after sex, for example. But dopamine has also been linked to, for example, Parkinson's disease, which is also caused by a serious disruption of the dopamine system in the brain. Despite this similarity between RLS and Parkinson's disease, there is no evidence of a direct link. So if you have RLS, don't worry about Parkinson's disease right away.

2. Dopamine is a neurotransmitter, a kind of messenger. This substance therefore transmits important signals between the different nerve cells. We also know dopamine as the substance that makes you feel â € ˜happyâ € ™, for example after sex. But dopamine has also been linked to, for example, Parkinson's disease, which is also caused by a serious disruption of the dopamine system in the brain. Despite this similarity between RLS and Parkinson's disease, there is no evidence of a direct link. So if you have RLS, don't worry about Parkinson's disease right away.

1. A distinction is made between primary RLS and Secondary RLS. There is no immediately identifiable cause in primary RLS. This often starts at a fairly young age and is often associated with heredity. In the other case, the Secondary RLS, the restless legs are the result of another condition. They are often chronic conditions such as rheumatism, thyroid problems, Parkinson's disease, folic acid deficiency, iron deficiency, kidney disease and / or diabetes. RLS can be attributed to one of the chronic conditions, but can of course also be the result of several from this list.

2. A distinction is made between primary RLS and Secondary RLS. There is no directly identifiable cause in primary RLS. This often starts at a relatively young age and is often associated with heredity. In the other case, the Secondary RLS, the restless legs are the result of another condition. They are often chronic conditions such as rheumatism, thyroid problems, Parkinson's disease, folic acid deficiency, iron deficiency, kidney disease and / or diabetes. RLS can be attributed to one of the chronic conditions, but can of course also be the result of several from this list.

1. RLS is common in pregnant women, with no identifiable cause other than the fact that they are pregnant. In most cases, it disappears again after delivery.

1. RLS can also occur as a side effect of medication for a completely different condition. Not only can these cause RLS, but also worsen when RLS already exists. Well-known drugs that have this side effect include anti-epileptics, sedatives, anti-allergy drugs, anti-nausea drugs, calcium blockers for high blood pressure, and anti-depressants.

Medication

1. When you suffer from RLS, you often receive medication from the doctor. If there is primary RLS, you will in most cases be prescribed a so-called dopamine agonist. These are drugs that mimic the function of dopamine in your body. This can be in the form of a pill, but also in the form of a plaster.

1. In the case of secondary RLS, the underlying condition will be treated sooner, so that eventually the restless legs will also decrease, or often even disappear completely.

Changing your lifestyle

1. With lighter forms of RLS you can often achieve a lot of gains in adapting your lifestyle and daily habits. You can also adjust daily habits in addition to the medication you get from your doctor.

1. I want to give you ten tips that you can apply at any time, without side effects or other adverse effects:

Go to sleep when you are tired

1. It sounds so simple, but in practice it often turns out otherwise. The moment you start to feel tired, that's a clear signal from your body that you need to go to sleep. In many cases you will still watch TV or read a book. Listen to your body to maximize your chances of sleeping quickly.

Regularity in your day and night

1. Of course with the previous point in mind, it is also important to keep your day and night rhythm as regular as possible. Regularly your body gets used to this and your biological clock is adjusted to this. The more regularity, the greater the chance that you will sleep quickly and sleep through the night. This is particularly effective for mild RLS that don't wake you up very quickly.

Your bedroom

1. Take a critical look at your bedroom: Is the temperature right? Do you have a good mattress and pillow? Is there no unnecessary light from, for example, an alarm clock? A good sleeping environment promotes sleep itself. Do everything you can to make these conditions as ideal as possible for you.

Exercise

1. Exercise! Yes, very good for a generally healthy lifestyle. Exercise for about an hour at least 4 times a week is the minimum. This can vary from walking, jogging, playing tennis, etc. It doesn't matter, as long as you get moving.

Foods to avoid

1. In this case, a healthy and varied diet consists of the fact that it is better to avoid soft drinks, coffee and tea. Alcohol will certainly not do the RLS any good.

Quit smoking

1. A buyer, but an important point nonetheless. Stop smoking . This will promote your overall health, boost your immune system and balance your dopamine production.

A few hours before going to sleep

1. A few hours before going to sleep, it is important not to eat large meals, drink alcohol, drink coffee / tea / cola and not use drugs. If you are a smoker, I recommend that you do not smoke during these last hours either.

Massage

1. A daily massage of your legs ensures a better blood flow. In addition, a massage, in general, is very calming and gives you a pleasant feeling. Yes, your brain is going to produce dopamine! Great against Restless Legs!

Stretching Exercises

1. Try to do some stretching exercises every day, but don't overdo it. It is a resource and certainly not a stand-alone solution.

Action between the sheets

1. And finally a pleasant solution for the extra production of dopamine: Action between the sheets! Yes, a good lovemaking ensures extra production of Dopamine in your brain, making you feel more comfortable. But the extra production certainly also has a positive effect on restless legs.

Finallyâ €

1. The previous tips are in many cases aimed at the fact that you should sleep as well as possible. The restless legs are most troublesome during the night when you lie still. The deeper you sleep, the less likely you will wake up if you develop RLS. And we all know that a bad night's sleep can have profound consequences.