Home remedies to soothe restless leg syndrome

Suffering from restless leg syndrome?

You are sitting quietly in a meeting and all of a sudden, your leg begins to throb. Worse, just as you go off to sleep, you feel your legs getting warmer and twitch constantly which disturbs your quality sleep. They are all symptoms of restless leg syndrome, which is an uncontrollable sensation you feel in your legs without a reason. This silent condition affects around 15% of the population and can strike at any time.

While medicines can help in the long run, certain home remedies can help tackle the problem from the root. Take a look:

Increase your magnesium intake

Another reason for the cramping, twitching, and anxiety-ridden sensation in your legs is the deficit of minerals. While calcium is a bodybuilding mineral, many of us tend to lack in magnesium intake as well, which is again, crucial for strong and healthy bone and muscle health. In the lack of it, you might be developing an unwanted restless syndrome which can be daunting. Hence, make sure to increase your intake and supplement when needed.

Plus, since magnesium is also a natural relaxant, it can be pretty helpful to soothe the restless symptoms and pain. Do keep in mind that you watch your intake, as the excess of it can lead to digestion problems as well.

Use a hot/cold compress

Restless leg syndrome can cause a prickly, intense moving sensation inside your legs which can make it hard for you to take rest. Applying soothing hot or cold compress on the affected part can relieve the pain, sanitize the triggers and ease the muscle twitches to an extent, which causes restlessness in the first place. Plus, this hack can help by allowing the brain to register a new sensation to replace the discomfort.

Try using a heat or ice compress over the body. You can also make use of a towel soaked in icy cold or warm water to maximize the effect.

Avoid dairy and caffeine

Restless leg syndrome symptoms tend to maximize in the evening and night time the most and according to doctors, certain dietary additions can make your condition worse. Hence, to alleviate the symptoms and control the throbbing sensations, try and avoid foods that aggravate the problem such as caffeine, dairy, and sugar. Stick to a nutrient-rich diet that is naturally soothing for the body.
Try and make use of weighted blankets

Another helpful strategy is to make use of weighted blankets that can act against the twitching and nervous tremors that act up and make your legs throb. While this isn't the best remedy, this can act as a counter stimulant and soothe the anxiety which is associated with restless leg syndrome.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Iron Deficiency Diseases And Health Problems To Watch Out For

An iron deficiency, while not common in the general population in developed countries, still be a very real possibility for certain segments like pregnant women or children who are deemed high risk. Since iron plays a major role in maintaining normal body function, forming hemoglobin, enabling normal blood flow and oxygen transportation around the body, and producing many enzymes and proteins in the body, ignore the problem and you may see severe symptoms. And while many of us know of certain iron deficiency diseases like anemia, others conditions like pica or even hair loss still fly under the radar.
 
Only 10–30% of the iron you have is used by your body. Iron levels are usually regulated in your gastrointestinal tract, with the system absorbing iron here to maintain iron stores and ensure adequate iron in your body. While the total body iron in men averages 3.8 gm, the amount in women is about 2.3 gm with individual variations. You lose approximately 1 mg of the mineral through feces and via your skin and mucosal cells. In addition, women lose some iron via menstrual blood and during childbirth and postpartum.

Sometimes, a health condition can make your body less able to absorb and store iron or cause you to lose more iron. A life stage like puberty or pregnancy may also mean you need more iron than normal. For some people, the dietary intake may simply be inadequate. All of these can result in an iron deficiency. And when it’s not tackled in time, an iron deficiency can lead the way to more serious health problems.

1. Iron Deficiency Anemia

Remember, a mild iron deficiency may never cause any symptoms at all. Symptoms start to pop up as the deficiency worsens.

Iron deficiency can progress into a condition known as iron deficiency anemia if not tackled in time. So how do you know when your body is anemic? Some telltale signs of iron deficiency anemia can help you zero in on the problem. If you experience any of these symptoms, it may call for closer scrutiny and a visit to the doctor’s:
tiredness
Lack of energy/lethargy
Headaches
Issues with concentration

If your anemia progresses further, you may also notice these problems:
Skin becomes pale
Nails become brittle or appear spoon-shaped
Shortness of breath
Soreness of the tongue
Heart palpitations/noticeable heartbeats
Itchiness
Change in how food tastes to you
Iron deficiency as well as anemia can bring on other problems. Here’s a look at some diseases that you may encounter as someone with iron deficiency.

2. Restless Legs Syndrome

Restless legs syndrome (RLS) is often linked to diabetes, chronic kidney disease, a thyroid problem, and rheumatoid arthritis. But did you know an iron deficiency is also one of the possible causes? Low iron levels may lower levels of neurotransmitter dopamine, causing you to develop RLS. Watch for these signs:
An irresistible urge to move (legs as well as other body parts)
Discomfort in lower limbs
Aching/pulling/itching/throbbing/creeping/crawling sensations in your legs
Difficulty falling asleep
Nighttime waking
Due to RLS, you may notice that you constantly pace when you are standing, move your legs when seated, and toss and turn when you are lying down.

3. Tinnitus And Hearing Loss

One study found that nearly 61% of subjects with sudden hearing loss had iron deficiency or iron deficiency anemia, suggesting a link between the two problems. In addition, anemia is one of the many causes of tinnitus or a ringing in the ears. You may hear these kinds of sounds if you have tinnitus:
Ringing
Hissing
Buzzing
Static
Whooshing
Roaring
Pulsing that may be in sync with your heartbeats
Ocean waves
Crickets
Screeching
Something like a phone’s dial tone or even music

4. Hair Loss

Greater hair fall when you brush your hair or have a shower may also be a sign of an iron deficiency issue. Iron deficiency may also cause a patterned hair loss that’s similar to male or female pattern baldness. While a connection between iron deficiency and hair fall has been unearthed, researchers aren’t yet sure how iron is involved. The association was especially notable in the case of premenopausal female pattern hair loss.
Female pattern hair loss may involve:
Less volume of hair near the midline where you part your hair
Widening of the midline part
Diffuse thinning
The hair on the top of your head takes on a see-through appearance

5. Pica

Pica is an urge to eat nonfood items like ice, dirt, clay, hair, or paper. Pregnant women and pre-teens are more at risk than others. One type of this eating disorder is linked to an iron deficiency. A typical sign of pica is an urge to eat or eating of nonfood substances like soap, hair, cloth, wool, chalk, talcum powder, metal, ash, pebbles, charcoal, clay, ice, starch, gum, soil, string, or paper.

What’s more, even if your pica is not caused by an iron deficiency, your iron absorption will reduce because of high amounts of non-nutritive substances in your body. Iron therapy may, therefore, help in these cases as well.

Remember, the behavior to put everything in the mouth is normal in children who are two years or under and should not be considered pica. This is just a normal development stage little children go through.

6. Ulcers

One of the causes of mouth ulcers or oral ulcers is inadequate iron levels in the body. Women, in general, tend to be more prone to iron deficiency as you’ll see in the next section. In one study, researchers investigated levels of serum ferritin, an indicator of iron deficiency anemia, in female oral ulcer patients. They found that these levels were low in as many as 66% of the women tested. So if you have painful open sores in your mouth, it might just be due to an iron deficiency.

Women, Children, And Vegetarians Are At Risk Of Iron Deficiency

While those who consume a diet rich in iron are unlikely to have any such problems, some people are more prone to iron deficiency diseases. The risk increases when their diet is low in iron.
Women with heavy menstrual periods
Breastfeeding mothers
Women who have recently had a baby
Vegans and vegetarians: even iron-rich vegan/vegetarian diets may not be optimal since the iron from vegetarian sources (nonheme iron) is less easily absorbed by the body
Anyone with a diet low in iron-rich foods
Children and infants may be generally at risk because iron deficiency may occur during periods of rapid growth
Children consuming over 16–24 ounces of milk a day, since calcium can hamper absorption of iron
Anyone who has had a gastric bypass procedure or other bariatric procedures
Anyone who is a frequent blood donor

People With Certain Diseases Are More Susceptible To Iron Deficiency

In addition to the high-risk categories you’ve just read about, some other medical or health problems might put you at higher risk of iron deficiency.
Gastrointestinal diseases: Those with gastrointestinal diseases like these may be susceptible to low iron levels:
Crohn’s disease
Celiac disease
Ulcerative colitis
Peptic ulcer disease
Inflammatory bowel diseases

Blood loss from other diseases or complications: Excessive or chronic blood loss may also cause you to develop an iron deficiency disease. Which is why you should get your iron levels checked if you have blood loss related to any of these issues:
Chronic nosebleeds
Gastritis
Esophagitis
Bowel or stomach ulcers
Hemorrhoids
Diverticulitis
Angiodysplasia
Bladder problems causing blood loss
Kidney problems causing blood los
Tumors in the stomach, small bowel, colon, or esophagus

Intravascular hemolysis: People with intravascular hemolysis may also be at risk. The problem arises from trauma to small blood vessels, causing red blood cells to break down and release iron, which is then expelled from the body as urine. Vigorous exercise like jogging can bring this on. It may also be present if you have damaged heart valves. While rare, blood disorders like diffuse intravascular hemolysis and thrombotic thrombocytopenia purpura may also cause this iron loss.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/       
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Amazing Benefits of Camphor

You probably know what camphor smells like, even if you don't know what it's called. Camphor is one of the main ingredients that gives Vicks VapoRub its strong smell, as well as its medicinal benefits. 

 

It's a flammable, waxy, white or transparent solid substance that is found in the wood of the camphor laurel, a tree native to Asia. It's available in the form of small cubes and an essential oil that is extracted from the camphor tree. 

 

It possesses anesthetic, antiseptic, anti-inflammatory, sedative, stimulative, and antispasmodic properties. It also works as a natural decongestant, which mainly led to its medicinal use. 

 

Here are 10 surprising benefits of camphor. 

 

1. Cures a Cough 

Its strong smell has the power to get rid of a stuffy nose and clear a congested chest. In fact, a number of medicated chest and throat rubs contain camphor as one of the main ingredients. 

- Mix 4-5 drops of camphor essential oil with a tablespoon of almond oil. Gently rub this oil blend onto your chest for a couple of minutes. Use as needed.
- To treat a chronic cough, steam inhalation is extremely effective. Put a couple of drops of camphor essential oil into a bowl of hot water. Inhale the vapor to get some relief from chest pain and coughing. 

 

2. Clears Acne 

Its anti-inflammatory nature helps to reduce inflammation, swelling, and redness in your skin.

1. Place 1 cup of extra-virgin olive oil in an airtight jar.
2. Add 1 teaspoon of camphor oil and mix well.
3. After washing your face with a cleanser, pat dry and put some of the oil on the acne.
4. Massage it into your skin for 5 minutes.
5. Leave it overnight.
6. The following morning, wash off the oil with lukewarm water and a cleanser.
7. Do this once per day.

3. Clears Nasal Congestion 

Camphor works as a natural decongestant that provides relief from a blocked nose and makes breathing easy and comfortable again.

- Mix a little camphor oil into 1 tablespoon of warm mustard oil. Rub the mixture gently on your chest, back, and throat before going to bed to make breathing easier.
- You can also apply an over-the-counter, camphor-based cream onto your chest a few times a day to help fight nasal congestion. 

4. Cures Cold Sores

Cold sores are quite common, highly contagious, and cause a lot of pain and irritation. To treat them, try camphor. It will temporarily relieve any pain and itching caused by the lesions, due to its analgesic and anti-inflammatory properties. 

1. Mix 2-3 drops of camphor essential oil with 1 tablespoon of melted extra-virgin coconut oil.
2. Use a cotton pad to apply it to the sores.
3. Repeat 3-4 times per day. 

5. Kills Head lice 

Camphor, when used alongside coconut oil, makes a great remedy to get rid of head lice. 

1. Mix 1 tablespoon of crushed camphor and 2 tablespoons of coconut oil.
2. Apply it to your hair.
3. Put on a shower cap and leave it overnight.
4. Wash out the next day with some shampoo.
5. Use this remedy 2-3 times a week for a month to get rid of head lice. 

6. Heals Muscle Pain 

Due to its aforementioned anti-inflammatory properties, camphor is effective at treating any kind of muscle pain. Massaging the painful area with some camphor essential oil helps improve blood circulation and reduces stiffness, which in turn promotes healing. 

1. Mix 5-6 drops of camphor oil into 1-2 tablespoons of warm olive oil.
2. Use it to massage the affected area once or twice a day. 

7. Soothe Cracked Heels 

If you're worried about cracked heels, camphor is the perfect home remedy for you. It will help reduce the pain caused by the cracks and also accelerate the healing process. 

1. Mix a piece of camphor in some warm water.
2. Soak your feet in it for 10 minutes.
3. Scrub your feet using a pumice stone.
4. Rinse them with clean water and pat dry.
5. Rub a tiny amount of Vicks VapoRub on your heels and feet.
6. Put on some socks and wear overnight.
7. Repeat daily. 

8. Treats Corns 

A corn on your foot can cause a lot of discomfort while standing or walking. To reduce this discomfort, you should use some camphor essential oil. 

1. Heat 1/4 cup of extra-virgin olive oil in the microwave until it melts.
2. Mix in 1 tablespoon of turpentine oil and 2 tablespoons of camphor oil.
3. Stir well and allow the cream to cool.
4. Soak your feet in warm water for 5 minutes and pat dry.
5. Apply the cream to the corn.
6. Repeat 2-3 times per day. 

9. Repels and Kills Insects and Mosquitoes

Camphor essential oil, due to its strong smell and other properties, works as a natural insecticide and repellent.

- Pour 1/2 cup of hot water into a clean spray bottle. Add 20 drops of camphor essential oil to it. Shake well to mix the ingredients. Spray this solution around places you notice insects or mosquitoes.
- Put a couple of drops of camphor oil in a diffuser and place in a room which has mosquitoes.

10. Treats Restless Leg Syndrome 

Those who suffer from this are familiar with the unpleasant sensations such as throbbing, pulling, and an urge to move your legs, especially when you're trying to get some sleep. 

To reduce the discomfort, try camphor. Its therapeutic and antispasmodic properties help to relieve inflammation and reduce restless leg syndrome. 

- Mix a little camphor oil in some warm olive oil. Massage all over your legs for 5-10 minutes. Do this each day before going to bed. 

Important Points

- Always mix camphor oil with some carrier oil before applying to the skin. It's very strong and can cause irritation when applied directly to the skin.
- The ideal dosage for taking camphor orally is between 125-375mg a day. Consult your doctor for the dosage that is best for you. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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Remedies for Restless Legs Syndrome

Sleep is one of the most important thing a person needs. If sleep is disturbed, then one is tired, unable to concentrate, gets moody. One of the things which disturbs sleep is restless legs syndrome. A few tips to overcome this problem.

Sleep Late

Restless legs syndrome, also called RLS, makes it hard to sleep. Your legs may ache, burn, tingle, twitch, or jerk. To get the sound sleep, try going to bed a little late and get up late in the morning. Those morning hours may be some of your best sleep.

Maintain A Regular Bedtime

Going to sleep and waking up at the about the same time every day helps just about everyone sleep better. With RLS, where fatigue makes your symptoms worse, and then the twitching and tingling ruins your sleep for another night. Pay attention to how much sleep you need to feel your best. Most adults need seven to nine hours each night.

Stretching your legs

Gentle stretching before bed might help. For a calf stretch, step forward and bend your front leg while keeping your back leg straight, in a small lunge. You can put your hand on a wall for support. Repeat on the other side. Stretching also helps if you've been sitting for a long time.

Less Caffeine

Coffee, tea, chocolate, and cola can all boosts our energy, thanks to the caffeine, but they can also make your RLS symptoms worse, even hours later. Cut out this stimulant and you may find it easier to fall asleep and stay asleep.  If you cut down, keep in mind that caffeine can affect some people for as long as 12 hours.

Warm Bath/ cold shower

A warm bath before bedtime relaxes you and makes it easier to fall asleep. So it's probably not surprising that this classic way to wind down also reduces the symptoms of RLS.

Some people say a cold shower works best. So, you decide what suits you best.

Ice pack or heating pad?

Heating pad or ice pack? have whatever feels good. Either change in temperature can be soothing. 

Daily Exercise

Moderate exercise during the day pays , with a sound sleep at night. Do whatever exercise you enjoy. When you exercise, there is better blood supply to the extremities. One study found that exercise led to less leg movement and longer and deeper sleep for people with RLS.  Intense exercise or working out just before bedtime could make your symptoms worse.

Keep Your Brain Active

Sitting idle can trigger RLS symptoms- such as watching TV or you're stuck in traffic. Activities that distract your mind can sometimes ease your symptoms.  Work a crossword puzzle, read a great book, or play a video game, all this will not only relieve your RLS symptoms, also help you to keep dementia at bay, as new brain cells form.

Shake Your Legs

When your legs ache or twitch, moving them may ease those uncomfortable feelings. Sometimes just shaking or moving your legs can help. Choose an aisle seat in a movie theater or airplane so you can get up easily and also have space to move your legs.

Breathe Deeply

Stress not only makes RLS symptoms worse, but also makes your BP rise. Release the tension by taking slow, deep breaths. It also helps to shut out the lights and listen to soothing music before you go to bed.

Leg Massage

A calf massage before bed might calm your RLS symptoms and help you to sleep soundly. You can do it yourself or ask your partner to do it.

Relax With Yoga

Yoga combines three remedies that can reduce mild RLS symptoms: stretching, deep breathing, and relaxation. Learn the right posture and pace for each move from an expert.  Once you know the poses, you can do them on your own and also learn how to relax at the end of the session, with the savasana pose.

Turn Off the electronic gadgets Before Bed
Watching television or using the computer just before bed can make it harder to fall asleep. Sleep experts say you should make the bedroom a TV- and computer-free zone and also smart phone free place.

Keep Away From Alcohol and Cigarettes
Alcohol and cigarettes can worsen the symptoms of RLS and disturb your sleep in other ways, too. A drink may make you drowsy at first, but you're more likely to wake up during the night or have poor sleep that doesn’t leave you feeling rested. The nicotine in cigarettes is what triggers RLS symptoms, so avoid cigars and other tobacco products.
 
Ask Your Physician If You Need Iron Supplements?
Your body needs iron to make dopamine, a brain chemical that helps control movement. Ask your doctor whether an iron supplement might help you. If so, take it with a glass of orange juice or another source of vitamin C  to help your body absorb the iron.

Ask Your GP To Review Your Medications
Some cold and allergy drugs can trigger RLS symptoms, especially some antihistamines. Some antidepressants and drugs to treat nausea can also cause the same problem. Tell your doctor about all medicines and supplements you take. There may be another drug you can take that won’t trigger your RLS symptoms.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                           https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                         https://my crochet creations.blogspot.com