Why Women+ Are Prone To Restless Leg Syndrome (RLS) And How To Treat It

Non-pharmaceutical RLS treatment options

Medication is not the only treatment. There are non-pharmaceutical options, too, including lifestyle, non-drug-related therapies, and mind-body techniques.

• Compression socks or stockings

Some non-drug-related therapies, like wearing compression devices to improve circulation, can effectively alleviate symptoms of RLS.

• Foot wrap

There is one Food and Drug Administration-approved device. Restiffic is a compression foot wrap that targets acupressure points on the bottom of your foot and allows you to adjust the compression level.

• Warm bath

Taking a warm bath before bed can reduce tension and help decrease any stress you may be feeling, which may help you sleep better.

• Exercise

It seems simple, but studies show that people who exercise regularly are more than three times less likely to have RLS than those who don’t. Regular exercise can also reduce RLS severity by an average of 40%. Focus on exercises that move your legs, both aerobic and resistance exercises. Try these menopause-focused exercise videos.

Exercise habits stick when the activity is fun. You can get exercise in your daily activities too. Take the stairs instead of the elevator. Park your car far away from the store, so you have to walk further.

Don’t overdo it! That will only make your symptoms worse and don’t work out an hour before bedtime.

• Sleep

Try to maintain healthy sleep habits, like sleeping in a cool, dark room, meditating or practicing gentle yoga before sleep, and avoiding electronics before bed. Some people even try a cooldown routine before bed, like mindfulness meditation.

If you find yourself awake in the middle of the night, don’t pick up your tablet or cell phone. Get out of bed, stretch your legs, read a book, and try sleeping again. Stretching or moving your legs can reduce the urge to move them.

Some women struggling with menopause-related sleep disruptions also use cognitive behavioral therapy or brain wave music (binaural beats).

Once again, sleep and RLS are a chicken-and-egg scenario. RLS can impact your sleep every night. Sleep is already fleeting for many menopausal women and sleep disruptions can make RLS worse. 

• CBT-I

If you’re struggling with RLS and sleeplessness, it can lead to insomnia. Cognitive behavioral therapy for insomnia (CBT-I) may help you improve your sleep pattern.

• Food

Some foods can make RLS symptoms worse, so you want to avoid those. They include chocolate, fried foods, and those with a high sugar content. Others can help you manage your symptoms, especially those that help address iron deficiency (e.g., spinach), magnesium deficiency (e.g., pumpkin and chia seeds, almonds, cashews, peanuts), and a deficiency of vitamin D (e.g., salmon, tuna, D-fortified milk). You also want to stay hydrated, drink water, limit or eliminate alcohol. Get a list of the best foods to improve RLS symptoms.

• Massage

Massage can increase blood circulation and improve muscle movement, which can help with RLS. Some therapists specialize in massage for restless legs and provide therapeutic massage treatments targeting leg pain and cramping associated with RLS. Find someone who understands your specific needs.

• Acupuncture

The mind-body therapy of acupuncture has been shown to help with symptoms associated with RLS and has been used for many years in countries such as China, Japan, and Korea.

Acupuncture for RLS symptoms has also been used with gabapentin and supplements like calcium, iron, and magnesium.

In a 2018 study of 46 patients comparing acupuncture vs. acupuncture plus a low dose (300 mg) of gabapentin, acupuncture plus a low dose of gabapentin was found to be clinically helpful in the treatment of RLS during eight weeks of follow-up and had an additive therapeutic effect over gabapentin alone.

In a review of 18 studies (a meta-analysis), acupuncture treatment had a total effective rate of 90.5% in patients treated with acupuncture alone or in combination with other related treatments vs. 65.8% in patients treated with non-acupuncture therapies.

Although the quality of the studies was considered low, the authors believed there was sufficient evidence to warrant further study. There are several additional reviews currently underway.

In a comparison of acupuncture with gabapentin or gabapentin alone, researchers found, as in the 2018 study, that acupuncture plus a low dose of gabapentin (300 mg/d) has therapeutic benefits over just gabapentin for patients with RLS.

Acupuncture is a non-hormonal treatment option that can help with other bothersome menopause symptoms like hot flashes and sleep issues.

• Stretching

This type of exercise can help some people avoid leg cramps and other RLS symptoms as well as menopause symptoms and can be a beneficial alternative or complement to hormone therapy.

• Yoga

A regular yoga practice, even just a few minutes a day, can stretch your muscles, decrease tension, and increase the chances of getting better sleep.

Studies have been conducted to assess the efficacy of yoga in addressing RLS symptoms. In a study of sedentary postmenopausal women who had RLS, yoga provided significantly greater improvements in sleep and quality of mood and reductions in insomnia, anxiety, perceived stress, and blood pressure.

The participants followed a gentle lyengar yoga program (Asanas, Warrior I and II, chair pose, triangle and reverse triangle, supported bridge, seated poses) designed for sedentary older adults. They attended classes and practiced on their own for 30 minutes a day when there wasn’t class.

In a small study of 13 women with moderate-to-severe RLS, lyengar yoga also provided similar benefits as in the postmenopausal study. In this study, women aged 32-66 saw improvement in symptom severity, reduced perceived stress, and improved sleep and mood.

A regular yoga practice, even just a few minutes a day, can help stretch your muscles, decrease tension, and increase the chances of getting better sleep. Try these yoga poses.

Managing RLS

Restless leg syndrome is real. If you have RLS, there are several options to help you manage your symptoms effectively. Talk with your healthcare practitioner and make a plan that meets your needs.