Restless legs syndrome

Restless legs syndrome is a disease that cauese discomfort of the legs. This feeling of discomfort is described as tingling, itching, vibrating, ants crawling under ones skin, twitching or just discomfort. The main accompanying factor the irresistable desire of the patients to move their legs. Complaints start with relaxing, sitting or sleeping. Sitting for long periods at the office, road trips, and long distance plane trips may cause restlesssnes. Restless leg syndrome interrupts the patient’s sleep and prevents the patient from getting a good quality and restful sleep; causing problems with next day ‘s daily activities, focus and concentration. In the long run, insomnia and poor quality sleep cause depression and anxiety.
Restless legs syndrome is thought to be caused by dopamine metabolism dysfunction.
In some cases, diseases and medications may cause or increase complaints.

1. Pregnancy
2. Low iron and ferritin levels; iron deficiency anemia
3. Vitamin B12 and folic acid deficiency
4. Low levels of calcium, phosphorus and vitamin D
5. High blood sugar
6. High urea levels
7. Advanced age
8. Chronic kidney disease
9. Extra weight, obesity
10. Cardiovascular diseases
11. Polyneuropathy
12. Diabetes
13. Varicose veins
14. Parkinson’s disease
15. Depression
16. Intestinal diseases
17. Dysbiosis
18. Autoimmune diseases
19. Stress
20. Inactivity, sedantary life style
21. Shift jobs
22. Smoking
23. Alcohol
24. Caffeine and coffee consumption
25. Medications:
    a. Old type antihistaminic medications
    b. Anti-nausea medications
    c. Antipsychotic drugs
    d. Serotonin reuptake inhibitors (SSRIs)
26. Excessive sugar consumption
27. Wearing extreme tight clothing

I think I have restless legs syndrome, what should I do?

1. See a neurologist
2. See an internist. If iron deficiency anemia is found and your ferritin levels are too low, the iron preparation can be given parenterally.
3. Pay attention to sleep hygiene:
   • Try to sleepand wake up at the same time every day
   • Try to sleep in a cool, quiet and dark place
   • Take the TV out of your bedroom, put your phone on flight mode.
   • Stop watching TV and computer work 2 hours before bedtime. The blue light reflected from the television and the screen disrupts your circadian rhythm, interferes with the melatonin secretion, disrupts both the quality of sleep and increases the symptoms of restless legs syndrome.
4. Exercise: Regular exercise reduces symptoms in patients with restless legs syndrome through increasing dopamine and serotonin and melatonin levels.
5. Practice yoga: The symptoms regress after starting a regular yoga practice. Yoga increases both serotonin levels and BDNF levels and improves sleep quality.
6. Eat iron-rich foods:
   • Red meat
   • Offal
   • Spinach
   • Green leafed vegetables
   • Dried fruit
   • Chicken
   • Fish
7. Eat foods rich in serotonin and tryptophan:
   • Fish
   • Eggs
   • Bananas
   • Red and white meat
   • Cheese
   • Nuts
   • Almonds
8. Consume foods rich in probiotic content (Do not consume if you have histamine intolerance) (If possible, do not consume cows milk products; consume goat, sheep or buffalo milk products)
   • Yogurt, kefir
   • Kombu tea
   • Fermented pickles
   • Cheese
   • Miso
9. Reduce alcohol and caffeine consumption, do not smoke
10. Get a massage
11. Take a warm / hot shower before going to bed