Stress from Political Unrest: What to Do When We Disagree

Stress from Political Unrest: What to Do When We Disagree

by | Oct 15, 2024 | Healthy Living

We live in a divided nation where it’s become increasingly difficult to disagree about how this nation is run. Half of us wear red, half blue and some in the middle don purple. Negative emotions and fierce partisan opinions run high. Too many ponder, “What calamity will befall the nation if our chosen candidate doesn’t win?” Saying, “Can we agree to disagree?” just doesn’t seem enough to extinguish the fires from raging arguments.

The stress explodes into a surge of adrenalin that impacts health, resulting in higher blood pressure and glucose. Risk for a heart attack, stroke, diabetes, cancer increase while immunity to fight infections is diminished.


However dangerous to health, conflict has been a part of the human condition from the very beginning. Cain rose up against his brother Abel and killed him (Genesis 4:8). Regarding politics, a PEW poll taken in February of 2024 found: 65% of US adults always or often felt exhausted by politics and 55% always or often felt angry. Only 10% said they were mostly hopeful.


Compounding the problem is that far too many people feel impotent to do anything about the troubling issues of the day. Interestingly, in the 2020 election only 60% of Americans voted. Lack of interest and being too busy was cited as the most common reason for not voting. Perhaps lack of understanding the issues may have contributed as well.


As US citizens we’re guaranteed the freedom to hold opposing points of view, no matter how unpopular. If those voices are allowed to be heard…then the best ones will rise to the top. But sharing those views respectfully is certainly the challenge of today.


The following article Here’s How to Respectfully Disagree may be helpful to foster a positive conversation and reduce anger while allowing both sides to be heard.

—Thank you for your input. I have never heard it that way.

—I can tell we both care about [insert value]. Thanks for sharing.

—Tell me more.

—I appreciate that you mentioned [insert point]. Would you be open to hearing my perspective?

—I would love to continue this conversation, but I want to ensure that I am respectful. Can we come back to it another day?


Further, Professors Sean McDowell and Tim Muehlhoff provide additional insight in their new book, End the Stalemate: Move Past Cancel Culture to Meaningful Conversations (2024):

—Ask questions and listen to seek understanding of the other’s point of view.

—Look for common ground.

—Remember the goal is not to win the argument because you might lose the war. The goal is to understand.

—If tensions rise, they suggest saying: I’ve enjoyed our conversation, but it feels like we’ve reached a stalemate. Thank you for our conversation.

—Pray for the person.


Finally, Dale Carnegie’s book How to Win Friends and Influence People (1981) provide great insight into looking at an issue or problem from the others point of view.

Hopefully these tips help. You tried them but the tension is building, and you were not allowed to share your perspective. If not…then end the conversation politely. The listener is simply too entrenched to be open to any other possibility. However, you did leave a positive impression on how best to handle conflict. As Jesus said, Blessed are the peacemakers, for they shall be called the sons (and daughters) of God (Matthew 5: 9).


Tips to Reduce Stress after Uncomfortable Conversations:

—If your anger is building…deescalate…change the topic or leave the situation.

—Deep breathe. Head to the nearest bathroom where no one can bother you and calm down.

—Get up and move. Go for a walk or go up and down stairs.

—Seek something that is calming and beautiful that you can see, hear, smell or touch.

—Distract yourself with a different activity.

—Phone a friend.

—Pray for wisdom and forgiveness and that the other person will see the truth.

—Avoid caffeine if you know you’re about to have a challenging conversation.


On A Personal Note:

Often the angriest people have been traumatized by a past event. Their anger is displaced onto anyone who opposes them. It’s not about you. Have compassion.  Be patient, kind and forgiving. Pray for them.


Further, don’t sit out the elections. Our government representatives make decisions that impact us every day. Be a well-read supporter and get involved. You’ll feel greater empowerment and enjoy meeting other likeminded people. It will help reduce your election frustrations and stress. God is still in control no matter the outcome.


God bless you as you execute your right as a United States American citizen and vote this fall. May God bless our nation with the leaders that we need to heal our land. For whomever wins, it’s good to remember:

A gentle word turns away wrath (Proverbs 15:1).

and

Let every person be subject to the governing authorities. For there is no authority except from God, and those that exist have been instituted by God (Romans 13:1).

Add comment and link to share

Author of Wake UP Call 911: It’s Time to Reduce your Risk for A Heart Attack and Stroke (2015) and Helping the Hurting: Nursing Ministry in the Body of Christ (2022).

You may visit my website for additional information: jenniejohnsonrn.com

References:

“Stress Management,” American Heart Association. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management.

Tom Infield, “Navigating the Challenges of the US Political Landscape,” Trust Magazine (February 2, 2024). https://www.pewtrusts.org/en/trust/archive/winter-2024/navigating-the-challenges-of-the-us-political-landscape.

“How Many Americans Voted in 2020?” (October 22, 2022), USA Facts. https://usafacts.org/articles/how-many-americans-voted-in-2020/. 

Justin Jones-Fosu, “Here’s How to Respectfully Disagree,” Oprah Daily, (April 4, 2024). https://www.oprahdaily.com/life/a60465629/how-to-disagree-respectfully/.

S. McDowell & T. Muehlhoff, End the Stalemate: Move Past Cancel Culture to Meaningful Conversations (2024).

 I’m a Christian nurse who helps people navigate the murky waters of healthcare.


All rights reserved 2023, Jennie E. Johnson, RN-BC, PhD

Paperback copies of both books for sale. Email me for details at:  ask@jenniejohnsonrn.com.

Osteoarthritis – Dealing with Chronic Pain

Osteoarthritis – Dealing with Chronic Pain

by | Sep 12, 2024 | Healthy Living

One of the complications of aging is the annoying, chronic pain from osteoarthritis (inflammation of the cartilage that separates bones). The cartilage cushions the ends of bones in the joint and becomes injured or wears down with age until it’s completely gone. Bone on bone results leading to deformities, an altered gait and pain that prevents normal activities and a good night’s rest.

The risk factors for osteoarthritis are older age, being female, obesity, injury, overuse, genetics, bone deformities, diabetes and hemochromatosis (elevated iron levels in the blood).


What are the Symptoms?

—Pain in the affected area that hurts with movement.

—Stiffness which is noticeable upon waking or following inactivity.

—Tenderness in the joint that might be painful when touched.

—Loss of Flexibility or the inability to move the joint completely.

—Grating Sensations occurs when a pop or crackling sound is heard or a grinding feeling with movement.

—Bone Spurs are hard lumpy bone protrusions in the joint that may cause pain.

—Swelling results from inflammation in the joint.


You should see a doctor when the pain interferes with your activities of daily living. Orthopedic surgeon Dr. Sanchez-Sotelo from the Mayo Clinic describes several tips to keep joints healthy as one ages.

—Modify Activities and include bicycling which is great for the knee and hip.

—Lighten the Load and use a cane to shift weight off the injured hip or knee. A knee stabilizer brace may help.

—Over-the-counter medications may reduce pain and inflammation such as Tylenol or ibuprofen but watch for side effects and check with your doctor before taking them.

—Joint Injections such as Cortisone (steroid) or Toradol (nonsteroidal anti-inflammatory drug NSAID) are injected into the joint to temporarily reduce pain.

—Hyaluronic Acid simulates the knee joint to help lubricate it and reduce friction.

—Experimental Injections such as stem cells and platelet-rich plasma may help heal the damaged area but research in them is still emerging.


Dr. Sanchez-Sotelo says:

In the past, older people just accepted joint pain. Now people are living longer and want to remain active as they age. We are not all destined for joint replacement. There are some people in their 80s and 90s who have great joints.


On A Personal Note: I injured my right knee 7 years ago while playing my first game of Pickleball. I didn’t notice a great deal of swelling at the time but over the years the injury has worsened. Two years ago, an X-ray showed half of the cartilage on the injured side remained. Now it’s completely gone. A year ago, I was on a 10-foot ladder painting our new house but today walking is uncomfortable. I’m facing a knee replacement this fall to correct a new bowleg deformity.


Surprisingly, my husband’s college basketball knee injury from 1975 has finally caught up with him. He’s facing a knee replacement surgery 6 weeks before mine. We do everything together, but this is too much.


If you hurt from joint pain, don’t ignore it. Try a heating pad or ice pack and simple over-the-counter medications. Make sure any medications or supplements are cleared by your healthcare provider. Motion is lotion so check with your doctor before increasing your activity to avoid further injury to the joint. Physical therapy is a helpful way to safely stabilize and strengthen injured joints. Special braces or shoes prescribed by an orthopedic physician are also available and may be covered by insurance. Finally, you may contact the Arthritis Foundation at arthritis.org for more information.

May God bless you as you get older and enter another chapter in your life.
It’s not the years in your life that count. It’s the life in your years. Abraham Lincoln

Author of Wake UP Call 911: It’s Time to Reduce your Risk for A Heart Attack and Stroke (2015) and Helping the Hurting: Nursing Ministry in the Body of Christ (2022).

You may visit my website for additional information: jenniejohnsonrn.com

References:

Rhoda Madson, “Mayo Clinic Expert Offers Tips on How to Keep Joints Healthy as You Age,” Mayo Clinic (October 11, 2022). https://newsnetwork.mayoclinic.org/discussion/10-11mayo-clinic-expert-offers-tips-on-how-to-keep-joints-healthy-as-you-age/.

Quote Investigator (July 14, 2012). https://quoteinvestigator.com/2012/07/14/life-years-count/.

Arthritis Foundation,

  

       I’m a Christian nurse who helps people navigate the murky waters of healthcare.


      All rights reserved 2023, Jennie E. Johnson, RN-BC, PhD

      Paperback copies of both books for sale. Email me for details at:  ask@jenniejohnsonrn.com.

      Dementia: What You Should Know

      Dementia: What You Should Know

      by | Aug 6, 2024 | Healthy Living

      Recently, dementia has been in the news a great deal. Further, most of us have watched helplessly as a beloved relative suffered from it. Questions remain about dementia, symptoms, diagnosis, treatments and concerns.

      Vascular Dementia

      The brain requires a great deal of open, healthy blood vessels to provide oxygen for proper function. High blood pressure and excess blood glucose (sugar) damage arteries leading to atherosclerosis or a blockage in the brain vessel. Over of 87% of strokes are caused by a blood clot that blocks one of the arteries. Anything distal to the blockage will die without oxygen. Blood thinners are available to open up a blocked artery, but few people reach the hospital in time to be able to use them. They must be given within 3.5 to 4 hours after the first symptoms of the stroke appear.

      The other 13% of strokes are caused by a rupture or tear in a damaged artery leading to hemorrhage (bleeding). Anything near or distal to the bleeding will die. Hemorrhagic strokes are treated with watchful waiting or immediate surgery.

      A special x-ray called a CT of the brain will determine whether the stroke was caused by a clotting problem (87%) or ruptured blood vessel (13%).

      Symptoms of a Stroke (FAST)

      F          Face Drooping Ask the person to smile. Is the face drooping on one side?

      A         Arm Weakness Ask them to raise both arms. Does one arm drift downward?

      S          Speech Difficulty Is their speech garbled or confused?

      T         Time to call 911! Get them to the hospital quickly to find out if they’re a candidate for a blood thinner. It can only be given within a 3 to 4.5 hour window from first symptoms).

      A bleeding stroke may also cause a severe headache. Don’t ignore it!

      Finally, silent tiny strokes may occur without the person even being aware of it. In fact, a great deal of brain damage may occur before the function of the brain is altered.

      Neurological Dementia

      There are various neurological problems that can damage the brain such as Alzheimer’s and Parkinson’s Disease. They are diagnosed with an experienced neurologist. Alzheimer’s Disease results in a buildup of harmful proteins in the brain that interfere with function. Parkinson is a disease of the nerves which develops slowly and progressively gets worse. It begins with a tremor then progresses to slow rigid movements, speech and writing impairments. Either type impairs brain function and cognitive abilities.

      10 Early Warning Signs of Dementia

      1. Memory loss that disrupts daily life.
      2. Challenges in planning or solving problems.
      3. Difficulty completing familiar tasks.
      4. Confusion with time or places.
      5. Trouble understanding visual images or spatial relationships.
      6. New problems with words and in speaking or writing.
      7. Misplacing things and losing the ability to retrace steps.
      8. Decreased or poor judgement.
      9. Withdrawal from work or social activities.
      10. Changes in mood and personality.

      Diagnosis of Dementia

      Neurologic exams, cognitive and functional life testing, CT and MRI scans, blood work and brain biopsies may all be used to determine the cause of a poorly functioning brain. Most aging adults with dementia are reluctant to give up independence. They often don’t comprehend their level of impairments and are reluctant to receive assistance and give up driving. The cognitive and neurologic exams are a powerful tool to assist families in understanding the extent of the brain dysfunction in their loved one.

      Treatments for Neurological Dementia

      A variety of medications and strategies are used to treat Alzheimer’s and Parkinson’s neurological disorders. The earlier they are given, the better the long-term outcomes but dementia remains a progressive debilitating disease process. It gets worse with time.

      On A Personal Note:

      My Mom and mother-in-law both suffered from vascular dementia. Eventually driving and living at home had to be removed and assisted living options utilized to provide safe care. Losing the freedom to drive was probably the most difficult. I asked, Mom, if a ball flew across the road would you be able to take your foot off the gas and hit the brake fast enough to avoid hitting the small child chasing it? Her answer was no and her driving days were over. My mother-in-law needed a neurologist from the Mayo Clinic to deliver the news to her. She failed the cognitive/functional tests and her brain MRI showed massive areas of brain damage.

      We obtained Medical and Financial Power of Attorney for them. It helped when we asked, Mom, who will pay your bills if something happens to you? Neurologists have a plethora of tools to determine competency and ability to carry on activities of daily living. You can contact the Alzheimer Association (alz.org) for additional information.

      Finally, all of us are aging. Our brains begin to shrink and so does some of our memory and brain function. Healthier lifestyles and activities that exercise the body and brain slows the normal aging process down for most of us. However, others develop a stroke or neurological disorder that leads to dementia and may not be aware of the damage in the brain. Those sufferers are a danger not only to themselves but to society.

      Interestingly, airline pilots are mandated to retire at 65 years old to protect the public from a host of aging maladies that may impact their ability to fly people safely. Perhaps it’s now time for Americans to consider age limits for governmental leadership positions as well.

      So even to old age and gray hairs, O God, do not forsake me, until I proclaim your might to another generation, your power to all those to come (Psalm 71:18).

      Reference:

      “Let’s Talk about Stroke Fact Sheet,” American Heart Association (2024),  https://www.stroke.org/en/help-and-support/resource-library/lets-talk-about-stroke

      “What Is Dementia?” Alzheimer’s Association, https://www.alz.org/alzheimers-dementia/what-is-dementia

      “FAA Tells Congress Not to Raise the Mandatory Retirement Age of Pilots Until It Can Study the Issue,” PBS News (February 2, 2024). https://www.pbs.org/newshour/economy/faa-tells-congress-not-to-raise-the-mandatory-retirement-for-pilots-until-it-can-study-the-issue

      Jennie E. Johnson, “Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke,” Living for A Healthy Heart, LLC, (2016).

      If you’d like to read my other blogs you may visit my website for more information (jenniejohnsonrn.com). Author of Helping the Hurting: Nursing Ministry in the Body of Christ (2022) and Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke (2015).

      Jennie E. Johnson, “Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke,” Living for A Healthy Heart, LLC, (2016).

         I’m a Christian nurse who helps people navigate the murky waters of healthcare.


        All rights reserved 2023, Jennie E. Johnson, RN-BC, PhD

        Paperback copies of both books for sale. Email me for details at:  ask@jenniejohnsonrn.com.

        Panic Attack Disorder: Strategies to Control Adrenalin Surges

        Panic Attack Disorder: Strategies to Control Adrenalin Surges

        by | Jul 7, 2024 | Healthy Living

        The 4th of July is reminding us of the blessings of living in America. However, our divisions and international threats can easily bring on a great deal of stress and anxiety. Moments of panic may follow. While there are many things that increase one’s vulnerability to panic attacks, the root cause is an excess of adrenalin. Unfortunately, some people are much more vulnerable to those effects than others.

        Fight or Flight Response
        We were born with an automatic gift of fight or flight. When the brain recognizes a threat, it signals the release of a powerful hormone called adrenalin (epinephrine). Immediately, heart rate, pulse, blood pressure, respiratory rate among other things will rapidly increase. Blood is moved into the muscles to prepare one to run away from the threat or fight it. That response is great when in a burning building and you need to get out. However, adrenalin and the annoying symptoms linger long after the threat dissipates.

        In some people the symptoms following the adrenal surge are really uncomfortable. The heart is pounding, blood pressure is higher, and it can feel awful! The discomfort is frightening and further increases adrenalin making the annoying symptoms even worse.

        Patients have described it to me like they’re having a heart attack. Appropriately they head to the ER only to be told the cardiac tests were normal. It’s confusing for sure. We instruct patients who have the symptoms of a heart attack to do exactly that…head to the ER to get checked.

        A Review of the Symptoms of a Heart Attack:

        –Any discomfort from the chin to the naval, into the back or the jaw or arm.

        –Shortness of breath.

        –Unusual fatigue, lightheadedness, cold sweat.

        If you experience any of these symptoms…seek medical help immediately.

        However, there are a lot of organs in these areas which can also cause similar symptoms. If the tests come back normal it’s helpful to ask about a potential panic attack issue.

        Panic Disorder

        Panic Disorder is characterized by episodic, unexpected panic attacks that occur without a clear trigger. Panic attacks are defined by the rapid onset of intense fear (typically peaking within about 10 minutes) with at least four of the physical and psychological symptoms.

        The abrupt surge can occur from a calm state or an anxious state.

        1. Palpitations, pounding heart, or accelerated heart rate.
        2. Sweating.
        3. Trembling or shaking.
        4. Sensations of shortness of breath or smothering.
        5. Feelings of choking.
        6. Chest pain or discomfort.
        7. Nausea or abdominal distress.
        8. Feeling dizzy, unsteady, light-headed, or faint.
        9. Chills or heat sensations.
        10. Paresthesias (numbness or tingling sensations).
        11. Derealization (feelings of unreality) or depersonalization (being detached from oneself).
        12. Fear of losing control or “going crazy.”
        13. Fear of dying.

        No wonder people feel like they’re having a heart attack.

        Tips to Control Adrenalin Surges

        As frustrating and frightening as panic attacks can be there are ways to shut down the adrenalin surges. It’s helpful advice for all of us who are faced with a stressful event. We can learn to lower the amount of adrenalin released which will help us to maintain a healthier blood pressure, heart and brain. The trick is to stop the cycle.

        –Remind yourself what this is…an adrenalin surge and you can control it.

        –Take some slow deep breaths.

        –Get up and move.

        –Call a friend.

        –Focus on something beautiful.

        –Turn on a program you usually enjoy.

        –If you’ve been described medication…take it.

        –Pray for relief.

        –Speak to your spiritual advisor or a cognitive behavioral counselor.

        While adrenalin works great if you need to run away from a predator, too much is a real nuisance if it’s triggered by a rude person on the telephone, an argument with your spouse or worries over an ever-changing dangerous world threat. Remember that some people are simply more sensitive to adrenalin surges than other people. You’re not crazy. Prayer is the most powerful antidote for me…may it be for you as well.

        Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4: 6-7

        I hope you had a fun and blessed 4th of July with your friends and family.

        Reference:

        “Warning Signs of a Heart Attack,” American Heart Association, (December 5, 2022). https://www.heart.org/en/health-topics/heart-attack/warning-signs-of-a-heart-attack

        Guillermo Firman, “DSM-5 Diagnostic Criteria for Panic Disorder,” MedicalCRITERIA.com (August 27, 2020). https://medicalcriteria.com/web/panic-disorder/

        Jamie Smith, “How Can You Stop a Panic Attack?” Medical News Today, (November 30, 2023). https://www.medicalnewstoday.com/articles/321510 .

        Jennie E. Johnson, “Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke,” Living for A Healthy Heart, LLC, (2016).

         I’m a Christian nurse who helps people navigate the murky waters of healthcare.

        If you’d like to read my other blogs you may visit my website for more information (jenniejohnsonrn.com).

        Author of Helping the Hurting: Nursing Ministry in the Body of Christ (2022) and Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke (2015).


        All rights reserved 2023, Jennie E. Johnson, RN-BC, PhD

        Paperback copies of both books for sale. Email me for details at:  ask@jenniejohnsonrn.com.

        Sleep Apnea & Restless Leg Syndrome: Is Tossing & Turning Keeping You Up at Night

        Sleep Apnea & Restless Leg Syndrome: Is Tossing & Turning Keeping You Up at Night

        by | Jun 13, 2024 | Healthy Living

        It’s estimated that 65% of Americans don’t get the recommended 7 to 9 hours of sleep at night. Many are impacted by sleep apnea due to an obstruction in the airway, but others may have a sleep disorder called Restless Legs Syndrome. It’s more common than Type 2 Diabetes and tragically few know that they have it. It’s estimated that 8% of the population suffer from this neurological condition. Of those 3% need medication to control it to improve their quality of life.

        Importance of Sleep
        It’s vital to get between 7 to 9 hours of sleep each night for good health. During certain stages of sleep the brain clears the metabolic debris from daytime usage which helps prevent dementia. In addition, the immune system destroys abnormal cells that could lead to cancer and fights infections. Two chronic reasons that good sleep is disrupted is either sleep apnea and or restless legs syndrome. Both can be present at the same time.

        Sleep Apnea
        Sleep apnea results in times throughout the night when you literally stop breathing. The brain detects the low oxygen level and stimulates the release of adrenalin to wake you up. You resume breathing and improve oxygenation but at a price of higher blood pressure, heart rate and a host of other adrenalin side effects. Continuous Positive Airway Pressure (CPAP) devices deliver small amounts of pressure to keep the airway open.

        Restless legs syndrome is still poorly understood. It’s a neurological problem coming from the brain that results in twitching and or leg movements throughout the night during certain cycles of sleep. Low oxygen in the brain may stimulate the problem or the leg movements may come from something occurring in the brain. It’s unclear but good sleep is disrupted.

        Five Characteristics of Restless Legs Syndrome (RLS)
        While loud snoring is a key sign of sleep apnea, restless legs syndrome may be less obvious as a cause for your sleep disorder. If you notice your bedding is in disarray in the morning or your partner complains of you tossing and turning throughout the night you may have it. The following are the five key symptoms:

        • You have a strong urge to move your arms and legs.
        • Symptoms are worse when you’re resting, sitting or inactive.
        • Symptoms are relieved with movement.
        • Symptoms are worse in the evening or at night.
        • You may have Periodic Limb Movements (PLM’s) which are jerking of the arms or legs that interferes with sleep.

        If you think you may have sleep apnea or restless legs syndrome don’t suffer any longer. Get it checked out. The consequences of poor sleep and chronic adrenalin surges may include stroke, stress on the heart, high blood pressure, heart disease, damaged heart valves, irregular heart rhythms, poor mood, daytime sleepiness, loud snoring, diabetes, obesity, gastroesophageal reflux disease, sexual dysfunction, frequent nighttime urination, colds, dementia, cancer, or sudden death.

        Diagnostic Sleep Studies
        There are 2 major types of sleep studies. Your healthcare provider will generally begin with a Take Home Sleep Study Test. You pick up the device and are provided with simple instructions on how to use it. At bedtime a nasal canula is applied to your nose, much like when taking oxygen. A small monitor goes on top of your chest while a pulse oxygen saturation device is attached to your finger. The equipment is returned the following morning and analyzed by a technician.

        Throughout the night data is gathered of oxygen levels, respiratory rates and snoring. It detects the frequency that your breathing was interrupted, the length of time and how your oxygen levels were altered while you slept. However, it doesn’t provide any information on restless leg activities. You need an In-house Sleep Lab Test for that information.

        The Sleep Lab Study is done in a clinic or hospital setting where you spend the night and is a much more comprehensive test. In addition to measuring oxygen levels, respiratory depth, frequency, and apneas (when you stop breathing), you’re connected to electrodes that measure neurological data. The number of times twitching, or leg movement occurs is noted and the relationship with sleeping and apnea episodes.

        What is not detected is the cause for the neurological sleep disorder. Is the sleeplessness caused by being awakened several times at night because the legs are moving? Or are the legs moving because the brain is lacking oxygen? Researchers are beginning to better understand restless legs syndrome, but much is still unknown.

        Sleep Specialists
        Most sleep clinics are run by pulmonologists who specialize in sleep apnea. It’s more difficult to find a neurologist who specializes in Restless Legs Syndrome. However, you can locate the one nearest to you via the Restless Legs Syndrome Foundation (rls.org) which also has a wealth of information. For both problems the National Sleep Foundation (thensf.org) has helpful information as well.

        Lifestyle Treatments for Sleep Apnea and Restless Legs Syndrome
        Lifestyle changes may help and are worth a try. The National Sleep Foundation (www.thensf.org) and the Restless Legs Syndrome Foundation (www.rls.org) have a great amount of bedtime hygiene ideas which may help.

        • Reduce caffeine, alcohol, refined sugars and chocolate.
        • Keep physically active during the day.
        • Avoid long naps (>20 minutes).
        • Go to bed at the same time each night.
        • Maintain a healthier weight as obesity is a leading cause of sleep apnea.

        Treatments for Restless Legs Syndrome
        Low iron levels have been associated with Restless Legs Syndrome. The typical hemoglobin blood test may look normal but further exploration with a ferritin level may show a problem. Other iron level tests are done as well to look for abnormalities. Guidelines to control RLS encourage a ferritin level >75. Low levels are treated with oral or IV iron. There are a variety of medications that may relieve symptoms, but they also have potential side effects.

        The Restless Legs Foundation has set up a website for healthcare providers to answer their questions at RLS Curbside (www.RLSCurbside.org). If you suffer from this problem, join the RLS Foundation (www.rls.org) or the national sleep foundation (www.thensf.org) for more information to advocate for resolution and better sleep.

        Bedtime Prayer
        Dear Lord, as I prepare to sleep, I thank you for all the blessings that you have showered upon me this day. Forgive me for any sins of omission or commission. Help me to rest deeply tonight so that I may be ready and eager to serve you tomorrow. In His heavenly name, our Father, Son and Holy Spirit. Amen

        It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for He gives to His beloved sleep (Psalm 127:2).

        If you’d like to read my other blogs you may visit my website for more information (jenniejohnsonrn.com). Author of Helping the Hurting: Nursing Ministry in the Body of Christ (2022) and Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke (2015).

        Paperback copies of both books for sale. Email me for details at:  ask@jenniejohnsonrn.com.

        References:

        “NSF Poll Highlights Strong Link between Sleep and Depressive Symptoms in US Population,” National Sleep Foundation, (March 9, 2023) https://www.thensf.org/nsf-poll-highlights-strong-link-between-sleep-and-depressive-symptoms-in-us-population/

        “Symptoms & Diagnosis,” Restless Legs Syndrome Foundation, (February 24, 2024) https://www.rls.org/understanding-rls/symptoms-diagnosis

        1. Silber et al. “The Management of Restless Legs Syndrome: An Updated Algorithm,” Mayo ClinicProceedings(July 2021). https://www.mayoclinicproceedings.org/action/showPdf?pii=S0025-6196%2820%2931489-0

          ã All rights reserved 2024, Jennie E. Johnson, RN-BC, PhD