What is Restless Legs Syndrome?

Restless Leg Syndrome (RLS) is an uncomfortable condition of the legs that often causes an annoying and unpleasant sensation, creating an irresistible urge to move while relaxing, falling asleep or during periods of rest. Most often, the discomfort is centered deep inside the calves, but can also occur in the thighs, feet, or anywhere in between.  In many cases, both legs are equally affected.

RLS is common.  The intensity of RLS ranges from mild to moderate to severe.  RLS becomes more common as people get older, but it can begin early in life.  In all age groups, RLS is more common in females than males.

Symptoms of RLS are usually most bothersome at night.  Often there is involuntary leg movement during sleep and a person may have to extend the legs or get up and walk around in an attempt to relieve the discomfort during the night.  RLS sufferers have difficulty falling asleep and staying asleep.  Symptoms may vary from day to day, and in severity and frequency from person to person.  RLS has a profound effect on the duration of quality sleep for most people.  Individuals with mild RLS may have some disruption of sleep onset and minor interference in daytime activities due to drowsiness.  In moderately severe cases, symptoms occur only once or twice a week but result in significant delay of sleep onset, with some disruption of daytime function.  In severe cases of RLS, the symptoms occur more than twice a week and result in burdensome interruption of sleep and impairment of daytime function.

The most distinctive aspect of RLS is that lying down and trying to relax activates the symptoms.  RLS characteristically flares up at bedtime, but it can also take place during long stretches of inactivity, such as sitting in a meeting, settling down into a chair or recliner at the end of the day, riding in a car, traveling in an airplane, or simply sitting in a movie theater.

RLS is described as an aching, gnawing, tingling, throbbing, itching, bubbling, burning, creeping, tugging or crawling sensation like “ants crawling up my legs” or “soda pop in my veins.”   Sometimes the sensations seem to defy description.  Affected people usually don’t describe the condition as a muscle cramp or numbness.  To combat the sensation they fidget, jiggle their legs, pace the floor, do stretches or exercises, and toss and turn.  The urge to move is overwhelming and the only way people with RLS can stop the discomfort is to move about.  This compelling desire to move is what gives Restless Legs Syndrome its name.

What causes RLS?

 Although a single cause for Restless Legs Syndrome has not been recognized, this disorder has been linked with several conditions.  Pregnancy, obesity, neurological conditions and nutritional insufficiencies are implicated in creating RLS.  Often it happens to pregnant women, especially in their last trimester.  In most cases, symptoms usually disappear within 4 weeks after delivery.                                          

Frequently RLS will occur in conjunction with other chronic diseases such as kidney failure, diabetes, peripheral neuropathy and rheumatoid arthritis.  Sometimes it is associated with an iron or magnesium deficiency.  Certain medications may aggravate symptoms.  These medications include anti-nausea drugs (prochlorperazine or metoclopramide), anti-psychotic drugs (haloperidol or phenothiazine derivatives), anti-depressants that increase serotonin, and some cold and allergy medications that contain sedating antihistamines. Environmental and other toxins including alcohol, cigarette smoke, and caffeine can also bring about or exacerbate RLS symptoms.

Managing RLS

 There is a lot you can do to take care of restless legs yourself.  Assessment of your musculoskeletal health is a great first step. From a Chiropractic perspective, RLS is often considered to have its origins in the pelvic area of the lumbar and sacral regions of the lower back. Chiropractors recognize that structural issues may be a major contributing factor.  Pelvic instability can place additional stress on the sacral base and cause anterior (forward) pressure from the spine toward the abdomen.  The result is an increased lumbo-sacral lordosis (a forward curvature of the spine toward the abdomen), causing symptoms identical with RLS.

Dr. Bruce recommends the following to help manage and relax restless legs:

• Correct extremity instability in the feet, ankles, legs, knees and hip and adjust any pelvic and lumbo-sacral instability.

• Follow a regular exercise program which includes leg stretching, and exercises specifically to improve the pelvis and the lumbo-sacral area; however, do not overdo it or exercise late in the day.

• Massage will increase circulation and help relax and soothe restless leg sensations.
• Increase your intake of magnesium and iron supplements if levels are low.
• Practice relaxation techniques such as meditation, yoga or deep breathing.
• Reduce caffeine, alcohol and tobacco use.
• Soak feet in hot water or apply a heating pad or cold compress to the affected area.
• Maintain a regular sleep schedule. When resting or sleeping, lie on your side with a pillow between your knees.

Simple stretching can help stop the symptoms of RLS in their tracks.  Here’s a few to help you get started.

Calf Stretch – Stretch out arms so that palms are flat against a wall and elbows are nearly straight.  Keep right knee slightly bent and step back a foot or two with left leg, positioning the heel and foot flat on the floor.  Hold for 20 to 30 seconds.  Now bend left knee while still keeping the heel and foot flat on the floor.  For a deeper stretch, move foot back a bit farther.  Switch legs and repeat.

Front Thigh Stretch – Stand parallel to a wall for balance.  Keep right leg straight and bend other knee and hold ankle with your right hand to pull your heel up toward your buttock. (Same side ankle to hand causes undue stress on your knee joint and quad muscles.)  Hold for 20 to 30 seconds.  Switch legs and repeat.

Hip Stretch – Stand facing a chair, with the back of the chair against a wall for support.  Raise left foot up and rest it flat on the chair, with knee bent.  (Or try placing your foot on a stair while holding the railing for balance.)  Keeping spine as neutral as possible, press pelvis forward gently until you feel a stretch at the top of the right thigh.  Your pelvis will move forward only a little.  Hold for 20 to 30 seconds.  Switch legs and repeat.

Living well with RLS means knowing how to manage your symptoms so you control Restless Legs Syndrome so it doesn’t control you.

Please watch this short video called “Will’s Wisdom.”

If you are interested in becoming a member of our Wellness Lifestyle Program, please email info@turinochiro.com with subject heading “wellness” or call us at 4866901.

Here is a short clip that talks about acidity and alkalinity in your diet and how it affects your health and well being.

If you like what you see, Dr. Brandon is currently accepting both new and current patients into our lifestyle wellness program.  Make TODAY the day that you get your health on track and in high gear.

This is a great topic to write about because it offers a glimpse into how the human body works.  The “strength” of your immune system is the key ingredient in the conversation about allergies.  Its not the allergen itself, but rather our body’s ability do process it.

Our nervous system controls and regulates every cell and process in the body.  The autonomic nervous system, and specifically the parasympathetic nervous system, upregulates immune function and promotes defense against bacteria, viruses, allergens, etc.   As Chiropractors, we adjust the spine to make sure the nervous system is able to do its job, free of interference.

We have patients that see great changes in their allergy symptoms with help from Chiropractic care.  It is an important distinction to make, though, that we don’t treat allergies.  We simply coordinate the nervous system which gives your body its best chance to fight off whatever may come your way.

If you or someone you know suffers from allergy symptoms, call or come down to Turino Chiropractic and see if nervous system interference may be part of the problem.

Parents and perspective parents have a lot of questions about chiropractic care for their children. Here is a short video that serves to answer some of these questions. If you have any further questions, please feel free to call our office at 906.486.4616 or shoot us an email at info@turinochiro.com

Here is the official International Chiropractic Pediactric Association website. It is a great resource for parents!

http://icpa4kids.org/

So the next logical question for the economically aware health conscious consumer is this:  What foods can should I buy organic and which foods can I get away with buying their “traditional” counterparts?

Here is the list!

“Dirty Dozen” (worst to best)  BUY THESE ORGANIC        

1. Peach
2. Apple
3. Sweet Bell Pepper
4. Celery
5. Nectarine
6. Strawberry
7. Cherry
8. Kale
9. Lettuce
10. Grapes
11. Carrot
12. Pear

“Clean 15″ (best to worst)    CAN BE “TRADITIONAL”

1. Onion
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mango
6. Asparagus
7. Sweet Peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papaya
12. Watermelon
13. Broccoli
14. Tomato
15. Sweet Potato

Free copy of this list is available at http://www.foodnews.org/

Make a donation and get a free refrigerator magnet!

WHY?

The exciting truth is that YOUR GENES DON’T MAKE YOU SICK! Diet and lifestyle choices are the determinants of your health level.  With this truth comes a great opportunity and a great responsibility.  YOU are ultimately in control of you health and decisions YOU make can positively or negatively impact your well being.

Please watch this short video about health and illness.

• “Deal of the Month”  Now through the end of February our deal of the month is a free complimentary foot pampering treatment as an add on to any gift certificate purchase.  Massage gift certificates make the perfect Valentines Day gift for your sweetheart!  
• Nutrition – “Genes are the recipe and lifestyle choices are the ingredients”  What you put into your body has a huge impact on your overall health.  Talk to Dr Brandon about ways you can improve your eating habits in fun and delicious ways. 
• Saturday Noon Ride.  Mountain bike season is still a ways away but we can dream, right?  This group ride will meet Saturdays in the summer.  It is a “no-drop” ride for riders of all skill levels.  More information to come. 

We at Turino Chiropractic wish you all a happy and healthy new year!  Stop by and see us to help with keeping some of those new year’s resolutions…

Inflammation is a beneficial process in our bodies consisting of swelling and increased blood flow, helping to immobilize the are of injury as the rest of the immune system rallies to heal and repair.  In a healthy individual, when the infection has been cleared or the tissue damage has been healed, the inflammation process stops and the body returns to its normal state.

Not all inflammation is good for us however.  What few understand is that hidden inflammation run amok is the root of most chronic diseases we experience.  Most doctors and scientists agree that the initial manifestation of virtually every illness known to man is chronic inflammation in our cells. Many of us are all too familiar with chronic inflammation in its various forms.  Chronic inflammation has different names when it appears in different parts of the body.

Internal sources of inflammation can be infections, allergies, inflammatory bowel problems, arthritis, and autoimmune disease.  Acute inflammation is usually assoiated with external causes and can be identified by redness, heat, pain, swelling, and loss of function usually lasting only a few days.  Chronic inflammation or silent inflammation can persist for weeks, months, years, or even a lifetime.

Chronic Inflammation

The inflammatory response remains “turned on” resulting in potentially significant damage to the body’s tissues.  It is dangerous because it falls under the radar of our senses and causes illness to become more prominent without us noticing.  By the time we start noticing symptoms (aching back, cough, headaches, fatigue, muscle pain) our cells have already been inflamed for quite some time.  Chronic inflammation has been associated with diabetes, cancer, heart disease, obesity, depression, and dementia. The overactive immune response associated with chronic inflammation results in common conditions like allergies, rheumatoid arthritis, autoimmune diseases, and asthma.  In the case of asthma for example, persistent inflammation exists in a sufferer’s lungs and this ongoing inflammation leads to increased sensitivity of the lung tissue.  The airways become very sensitive to external stimuli such as changes in temperature and environmental factors like animal dander and pollen.  This increased sensitivity can lead to asthma attacks when tightening of the airways make something as simple as breathing difficult.  Allergy sufferers deal with common chronic reactions such as rhinitis (inflammation of the nose), sinusitis (inflammation of the sinuses), and asthma (inflammation of the airways).  Chronic inflammation is also the culprit behind arthritis (inflammation of the joints), dermatitis, achne, eczema, and digestive disorders such as gas, bloating, heartburn, and irritable bowel.

Food as the Remedy

So how do we reduce chronic inflammation and get our bodies back to a state of homeostasis (balance)?  Here is a list of environmental factors that can cause systemic chronic inflammation.

• Stress
• Smoking
• Sedentary lifestyle
• Infections (Virus, bacteria, yeast, pesticide)
• Environmental toxins (mercury, mold, etc)
• Poor food choices

The single leading inflammatory trigger is unhealthy food including sugars, gluten, trans-fat, alcohol, artificial ingredients.  Packaged and processed foods, especially those laden with hormones, antibiotics, and preservatives are also a major cause of inflammation.

So What Can I Eat to Reduce Inflammation?

-Eat food.  Not food like substances.  This means choosing unprocessed, unrefined, whole, fresh, real food.  Not foods full of sugar, corn syrups, and trans fat.

-Eat the right types of fat.  Choose monounsaturated fats found in nature such as olive oil, avacados, nuts, flax, and pumpkin seeds.  Omega-3 fats coming from cold water oily fish are also very beneficial.

-Eat complex carbohydrates such as apples, asparagus, beans, broccoli, blackberries, blueberries, cabbage, cantaloupe, green beans, kiwi, leafy greens, peaches, pears, plums, raspberries, spinach and strawberries.

-Stay away from simple carbohydrates such as breads, cereals with sugar, french fries, artificial juices, pancakes, pasta, soda, sugar, and waffles.

Remember, pick and choose foods that ease inflammation and eat them instead of those that promote it.  If you adopt an anti-inflammatory diet, you will be doing your heart, brain, and the rest of your body a huge favor.  Ask Dr Bruce or Dr Brandon about implementing an anti-inflammatory diet as part of your journey to health.