Your legs are the wheels that carry your body. Your legs function as the carrier for mobility, and the impelling cause to a healthy and active way of life.
Keeping your legs healthy is crucial to prevent injury and disability, particularly among youngsters and older individuals.
Science explains that your leg bones are the longest and strongest bones in your body. Your legs carry all the weight of your upper body when you stand and work.
More importantly, your legs can tell you a lot about your health, your emotions, and your mentality. For instance, the health of your legs reveals if you have circulatory problems and issues with lymphatic flow.
When your legs feel pain or suffer injuries, your muscles tend to imbalance, which affects your daily productivity. Just imagine, if you are in a situation where the pain in your leg persists. Are you prepared to suffer and let the pain keep you awake?
Here are five natural solutions for common leg problems that keep you awake.
5 Natural Solutions for Common Leg Problems that Keep You Awake
Restless Legs Syndrome
Restless Leg Syndrome, or also known as Willis-Ekbom Syndrome, is a common sleep condition that affects the limbs and causes sensations in the legs, resulting in an irresistible urge to move.
Its symptoms are usually very mild in the beginning but become worse as its pain accelerates. The signs of restless leg syndrome are the cramping of the legs or arms, itchiness or leg pain at night, and the urgency to move the legs or hands, especially when you are inactive.
Studies reveal that the causes of restless leg syndrome include iron deficiency, genetic factors, and an imbalance of dopamine (a brain chemical that sends messages to the muscles).
Natural Remedies for Restless Leg Syndrome
Spinach and leafy greens
Spinach is rich in iron and folate, which is incorporated into a variety of dishes, including soups, sauces, smoothies and salads.
A study by the National Heart, Lung and Blood Institute suggests that eating leafy green vegetables such as spinach suffices the lack of iron in the body.
A liver is a great source of iron, which is important for hemoglobin formation and brain function. Researches indicate that iron is essential for activating enzymes, formulating amino acids, collagen, neurotransmitters, and hormones.
Since restless legs syndrome is due to iron deficiency, the best natural home solution is to eat liver in your everyday diet.
According to the Centers for Disease Control and Prevention, 25% of the American population suffers from arthritis, equating to 54.4 million US citizens affected. Arthritis occurs in adults aged 65 years old and above. However, in rare cases, young adults aged 15 to 25 years old have experienced arthritis.
The main symptoms of arthritis are joint pain, stiffness, and swelling. Once arthritis occurs in your leg, your range of motion palpably decreases, and your joint swells appear the redness of the skin.
Moreover, according to the Mayo Clinic, there are more than a hundred types of arthritis with different causes and methods of treatment. Yet commonly, there are only two recurring types of arthritis, including osteoarthritis (OA) and rheumatoid arthritis (RA).
Osteoarthritis breaks down the cartilage, which is a hard, slippery tissue that covers the ends of bones where they form a joint. On the other hand, Rheumatoid arthritis attacks the lining of the joint, which affects the immune system of a person.
There are possible causes of arthritis, including injury, abnormal metabolism, inheritance, infections, and immune system dysfunctions.
Furthermore, research shows that there is no cure for arthritis. However, there are improved natural remedies to mitigate pain.
Natural Remedies for Arthritis
The National Center for Complementary and Integrative Health (NCCIH) suggests that aloe vera has anti-inflammatory properties, such as pain-reliever, which is useful for Rheumatoid Arthritis.
It is also a safe moisturizing and anti-aging agent, which speeds up wound healing.
Omega-3 Fatty Acids
Omega-3 fatty acids in fish oil contain Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), which enhance body immune function and reduce inflammation.
There are a lot of sources of omega-3 fatty acids, including nuts, seeds, and cold-water fish, such as salmon, tuna, and sardines.
According to Mayo Clinic, Tendinitis is the inflammation or irritation of a tendon (thick fibrous cords that attach muscle to bone). Hence, tendinitis causes pain and tenderness outside a joint. Commonly, tendinitis occurs in any of the tendons around your shoulders, elbows, wrists, knees, and heels.
Moreover, symptoms of tendinitis manifest pain in moving the affected limb or joint, tenderness, and mild swelling.
Nevertheless, the core cause of tendinitis stems from the repetition of a particular movement over time. Repetitive motions put stress on tendons. For instance, incorrect posture at work or poor conditioning before exercise increases your risk of having tendinitis.
Natural Remedies for Tendonitis
Turmeric is more than a spice that gives curry its yellow composition. Today, turmeric is a natural remedy for those who suffer tendinitis.
Studies have shown that turmeric has a Curcumin, a powerful anti-inflammatory and antioxidant substance that helps mitigate the pain caused by tendinitis.
You can include turmeric in your daily diet through your favorite juice or smoothie recipe, or take a turmeric tea bag during your work.
Analgesic Essential Oils
Essential oils are alternative remedies for pain relief. Hence, researchers show that one of the best natural solutions for tendinitis are analgesic essential oils.
Analgesic Essential Oils vary from different aromatherapy blends, including rosemary, lavender, etc.
Applying essential oil depends on the gravity of the pain and the recommendations of your physician. Usually, you only need to use a few drops of essential oil to the affected area.
Night Leg Cramps
American Family Physician suggests that 60 percent of adults have experienced nocturnal leg cramps or also known as “night leg cramps.” The occurrence of night leg cramps tighten your legs involuntarily, causing you to feel severe pain and discomfort in the middle of your sleep.
Experts haven’t yet ascertained the scientific causes of night leg cramps. However, several risk factors affect night leg cramps, including sedentary lifestyle, improper sitting position, prolonged standing, muscle overexertion, etc.
Natural Remedies for Night Leg Cramps
Muscle cramps and spasms suggest that you have low potassium levels in the blood.
Potassium facilitates signals from the brain to stimulate muscle contractions. Hence, low blood potassium tends to imbalance, which results in uncontrolled and prolonged contractions.
Potassium-rich foods are bananas, oranges, apricots, grapefruits, ideal to include in your diet.
The FoodData Central suggests that papayas are also one of the best natural home solutions for night leg cramps. Papayas contain a high level of potassium and magnesium which strengthens the muscle mass.
A 310-gram of papaya delivers about 15 to 19 percent of potassium and magnesium. Thus, you need to include a slice of papaya in your diet to avoid night leg cramps.
Dr. Nima Azarbehi, a Chandler Varicose Vein Doctor says, “Some conditions associated with leg symptoms of pain or swelling come from ignored health and bad habits. Ways to avoid this are daily exercise, avoid excessive or higher salt intakes to avoid leg edema (swelling from fluid retention), control underlying conditions such as diabetes/neuropathy with a good diet, stretch to avoid stiffness and nerve injury, and supplements.”
Varicose veins develop when the valves with veins collect and create a pool of blood. Commonly, varicose veins occur in the legs, which causes discomfort at the nighttime, including muscle cramping, swelling, heavy feeling, and itching around one or more veins in your legs.
As a result, the signs that you may have varicose veins include veins that appear as dark purple or blue, and veins that appear twisted and bulging.
Furthermore, due to prolonged sitting or standing for a long period, obesity, inheritance, or pregnancy, cause varicose veins to appear.
Do you have varicose veins you would like to treat? Elite Vein Clinic offers a safe, noninvasive treatment for your varicose veins.
Natural Remedies for Varicose Veins
Eating flavonoid-rich foods helps to improve your blood circulation, which avoids the blood to pool in the valves of the vein.
Further, dieticians suggest that flavonoid-rich foods relax blood vessels and reduce blood pressure.
Flavonoid-rich foods are cocoa, garlic, citrus fruits and grapes, cherries, apples, and blueberries, and vegetables, including onions, bell peppers, spinach, and broccoli.
Venotonic herbs strengthen and revitalize veins, capillaries, and blood vessels of the circulatory systems.
Herbs like Bilberry contain anthocyanosides that dilates blood vessels, lowers blood pressure, and improves the collagen structure of vein walls.
In your daily diet, you can add bilberries fresh and frozen in a jam. Also, you can try adding powered or frozen bilberry in your favorite smoothie.
Your legs can tell you a lot about your health, your emotions, and your mentality. In other words, your lifestyle speaks as the way you carry your body through your legs.
Your legs are a carrier for your daily activities. Common leg problems, such as varicose veins, restless leg syndrome, arthritis, tendinitis, and night leg cramps, are disturbing sleep which over time may have negative effects.
Always remember the natural solutions for every leg problem is to keep your day active and to end with a good sleep.