Posts Tagged alcohol

“Sleep Disruptions Can Be Caused by Stress and Adrenal Function” by Dr. James L. Wilson

adrenal-fatigue-225x300Stress and adrenal function affect sleep, particularly the circadian pattern of cortisol secretion by the adrenal glands. Circulating cortisol normally rises and falls throughout the 24 hour daily cycle, and is typically highest at around 8 AM and lowest between midnight and 4 AM. Both high and low nighttime cortisol levels can interrupt sound sleep. Stress normally causes a surge in adrenal hormones like adrenaline and cortisol that increase alertness, making it more difficult to relax into sound sleep–especially when they remain high or rise and fall irregularly through the night. Frequent or constant stress can chronically elevate these hormone levels, resulting in a hyper-vigilant state incompatible with restful sleep.

If this is the reason for poor sleep, anything that reduces stress and enhances the ability to handle stress may improve sleep. This can include relaxation, breathing and/or meditation techniques, certain yoga postures, healthy lifestyle changes, and stress-relieving life alterations. Refraining from vigorous exercise in the evening and taking time to consciously relax before going to bed may calm the adrenals and help lower cortisol and adrenaline levels.

When the adrenals fatigue, adrenal hormone levels may become low, leading to another possible source of nighttime sleep disruption–low blood sugar. Cortisol plays an important role in maintaining blood sugar (glucose) levels around the clock. Although blood glucose is normally low by the early morning hours, during adrenal fatigue cortisol levels may not stay sufficient to adequately sustain blood glucose. Low glucose signals an internal alarm (glucose is the main fuel for all cells, including brain cells) that disrupts sleep so the person can wake up and refuel.

Low nighttime blood glucose can also result from inadequate glycogen reserves in the liver. Cortisol causes these reserves to be broken down into glucose that is then available to the cells. When low cortisol and low glycogen reserves coincide, blood glucose will most likely drop, disrupting sleep. Waking between 1 AM and 3 AM may indicate low blood sugar resulting from inadequate glycogen reserves in the liver, low adrenal function and cortisol, or both. This is often the culprit when panic or anxiety attacks, nightmares, or fitful, restless sleep occur between 1 and 4 AM.

If low blood sugar is disrupting sound sleep, supporting healthy adrenal function and dealing with the adrenal fatigue may adrenal-fruit1contribute long term to sound sleep. Also having a healthy snack before bed can help fortify the body’s nighttime energy reserves. The snack should be one or two bites of food that contains protein, unrefined carbohydrate, and high quality fat, such as half a slice of whole grain toast with peanut butter or a slice of cheese on a whole grain cracker. Eating or drinking sugary, refined foods will only aggravate the problem. Sometimes exercising before bed can help, since exercise tends to raise cortisol levels. (more on blood sugar and adrenal function)

Lack of sleep can be a significant body burden that, in itself, can contribute to adrenal fatigue. Every time the wake/sleep cycle is altered, it takes several days to weeks for the body and cortisol levels to adjust. In fact, sleep ranks with diet and regular exercise as an essential component of a healthy life. People on alternating shifts with less than three weeks between shift changes are continually hammering their adrenal glands and may become very susceptible to adrenal fatigue.

Chronic lack of sleep is now regarded as a health hazard and has been associated with several possible health consequences. These include lowered immunity with increased susceptibility to infections, impaired glucose tolerance, low morning cortisol levels, and increased carbohydrate cravings. Lack of sleep can also elevate circulating estrogen levels, upset hormonal balance, and slow healing and prolong the recovery period. These are in addition to the decreased alertness and concentration that most people experience when missing an inordinate amount of sleep.

what-stresses-your-bodyThe consensus from research and clinical observation is that it is necessary to sleep an average of eight hours per day. Some people need even more in the beginning phases of recovery from adrenal fatigue. A saliva cortisol test done at night and compared with daytime levels and with the test standards for those times will help determine if either high or low cortisol may be interfering with sound sleep. If cortisol is a likely culprit, cortisol levels will be significantly higher or lower than normal for those times.

With a researcher’s grasp of science and a clinician’s understanding of its human impact, Dr. Wilson has helped many DrJamesLWilson_navy_web100physicians understand the physiology behind and treatment of various health conditions. He is acknowledged as an expert on alternative medicine, especially in the area of stress and adrenal function. Dr. Wilson is a respected and sought after lecturer and consultant in the medical and alternative healthcare communities in the United States and abroad. His popular book Adrenal Fatigue: The 21st Century Stress Syndrome has been received enthusiastically by physicians and the public alike, and has sold over 400,000 copies. Dr. Wilson resides in sunny Tucson, Arizona.

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An Absolute Cure? I think it is.

The most common complaint I’ve received from people since I started my website An Absolute Cure for RLS www.RLcure.com is that I have no right calling my remedy an “absolute” cure.

I’ve debated changing it, but I still believe with every fiber of my being that inflammation is the primary cause of RLS, and if you get rid of your inflammation, you’ll get rid of your RLS.

So, I’m keeping the word ABSOLUTE in the title because technically, it is an ABSOLUTE cure. This is based on the premise that if you change your diet and take the inflammation fighting minerals, herbs and supplements that I recommend (or any ones you choose to take on your own) you WILL eventually become free of your RLS.

The problem is that there is no set way to relieve the inflammation that is causing your discomfort. You can deal with the bulk of the inflammation by taking the recommended supplements and avoiding the obvious harmful foods. The difficulty is finding out which are the harmful foods that are unique to your system.

The plan that I’ve laid out should take care of 80% to 90% of your problem. After that it becomes a very personalized program, as each person has to find out how to deal with the remaining 10-20%.

For some people the remaining irritation may be caused by tomatoes, for others it may be bananas, for many, it may be the medication you’re on.

Finding out what is prolonging your RLS and induces an inflammatory reaction in your body is all part of the great experiment that you must be a part of.

I was tremendously grateful when I pulled out of my RLS horror. The hopelessness I suffered for so long was behind me. To escape the grip of RLS, I took my herbs, vitamins and supplements religiously every day. I was also forced to changed my diet in a huge way.

Still, even a couple years after starting my new regiment, sometimes my legs would flair up. I’d sneak in some chocolate cake and ice cream, or a big plate of pasta, or a bowl of  chips and a few diet cokes, and that would often result in some twitching.

It was frustrating, and I would react, but when I settled myself down I realized that yes my legs were twitching, but realistically, my RLS was still 90% better than it was before. This more realistic outlook helped me to deal with these minor incidents.

Still, I couldn’t help wondering why these foods were still causing a bit of twitching? Shouldn’t all the inflammation be gone by now? After a couple years of carefully watching my diet, and continuing my daily intake of inflammation-fighting herbs, minerals and supplements, why were my legs still reacting?

Then one day, while visiting the Self Nutrition Data website, I decided to check out the inflammation rating for two of my breakfast staples, orange juice and peanut butter.

I was surprised to see that both were negatives. Orange Juice was a -25 and my natural peanut butter was -18. I LOVE peanut butter and orange juice. They were an integral part of my happy breakfast.

I did some more research and tried to find another type of juice that had a positive inflammation rating. The good news … and the bad news, is that the answer was carrot juice, with an incredible inflammation rating of +424 per cup!

Carrot juice? My whole life I would cringe whenever someone  even mentioned carrot juice (usually it was someone that had just bought their first juicer and was trying to convert me). The idea of someone drinking carrot juice gave me the willies. It was a drink for old hippies and creepy health nuts.  Keep away from me you freaks!

But +424. That’s absolutely amazing!! How can I not at least try it out.

So, I bought a bottle of pure carrot juice and when I got home I tried it out.

It wasn’t an exciting experience, but the main thing is, it wasn’t a repulsive experience. It tasted exactly like carrots, but just in a form that I’d never experienced before. Gulping down liquid carrots was a little weird at first, but I’m now used to it, and don’t mind carrot juice at all.

Every day I drink a few ounces at breakfast, lunch and supper. Since I started doing that, my legs and my sleeping have never been better.

At the same time I did the research into the carrot juice, I searched for a replacement for peanut butter. I checked out a lot of websites, and it was unanimous that almonds were the best anti-inflammatory nut.

I like almonds, but not nearly as much as I like peanuts or peanut butter. But for the sake of trying to rid myself of that last bit of inflammation, I was willing to make yet another painful dietary sacrifice, and replaced my morning dose of peanut butter with almond butter. I also include a handful of almonds with my breakfast and supper.

Since removing the negative effect that orange juice and peanut butter were having on my body, and replacing them with the positive effect of carrot juice and almond butter & almonds, I have never felt better, and my RLS is completely gone. Even when I stray from my diet and load up on pizza and diet coke, my legs remain fine.

The formula for success is simple.

        Zero Inflammation = Zero RLS.

By following this formula, there is a unique, but absolute solution for every individual. It comes down to you asking yourself “what am I willing to consume to rid my body of inflammation … and what am I willing to give up?”

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The Inflammation Free Diet Plan

It’s been a year since I posted. It’s good to be back! My legs are better than ever. Thank you carrot juice!!

Monica Reinagel  has written a book called The Inflammation Free Diet Plan.  www.inflammationfactor.com

Included in this book is a complete listing of IF Ratings for over 1600 foods.

The IF Rating™ system makes it easy by estimating how various foods and combinations of foods are likely to affect inflammation in the body. Foods with negative ratings may contribute to inflammation, especially when consumed in excessive quantities. Foods with positive IF Ratings support the body’s anti-inflammatory processes. The higher the number, the stronger the effect.

For instance, a half cup of chocolate ice cream is -127.  It’s just like it sounds … bad. Not very helpful for someone trying to become free of the inflammation that is causing their twitchy legs. A raw carrot is +99, so an excellent vegetable to eat lots of if you suffer from RLS.

In the next while I’m going to list some positive and negative foods that may surprise you.

This is where the rubber hits the road when it comes to making changes in your diet – changes that will begin the healing process of your RLS (inflammation).

What are you willing to give up in order to become healthy?

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Inflammation: The Elephant in the Living Room



Here is an excerpt from a New York Times article
that supports the idea that inflammation is the primary cause of Restless Legs Syndrome.


“Although NSAIDs work well, long-term use can cause stomach problems, such as ulcers and bleeding, and possible heart problems. In April 2005, the Food and Drug Administration asked drug manufacturers of NSAIDs to include a warning label on their product that alerts users of an increased risk for heart-related problems and digestive tract bleeding.”


“Restless Leg Syndrome” New York Times Online (Dec. 12, 2009) health.nytimes.com/health/guides/disease/restless-leg-syndrome/medications.html Reviewed by: Harvey Simon, MD, Editor-in-Chief, Associate Professor of Medicine, Harvard Medical School; Physician, Massachusetts General Hospital. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

The key words in the above excerpt are “NSAIDs work well” and “long-term use can cause problems.”

NSAIDs is an acronym for “Nonsteroidal Anti-Inflammatory Drugs.” These are the pharmaceutical anti-inflammatories that Doctors prescribe.

What this excerpt is telling us is that Doctors treated RLS patients with anti-inflammatory drugs, and they worked well to lessen the patient’s inflammation and RLS. Unfortunately the dangerous side effects that NSAIDs create eliminate them as a viable remedy over an extended period of time.

NSAIDs are not an option because of their dangerous side effects. This isn’t a reason to ignore the obvious evidence that inflammation is a key component of RLS.

It’s an important clue that Doctors and Scientists seem to be skipping over, simply due to the fact that they don’t have an effective drug that deals with chronic inflammation.

Even though a proper diet and a few vitamins, minerals and herbs can quickly heal your inflammation (and RLS), the chances of your Doctor recommending any of these is zero.

Therein lies the problem.

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The Restless Legs Diet: Chapter Three – Sugar

For some, this is the ultimate sacrifice. For some it’s impossible to even consider.

According to the statistic below, the average person is supposed to consume no more than 30 grams of sugar a day. There is 24 grams of sugar and 200 calories in a bowl of Cap’n Crunch … so if you’re starting the day off with a boost from Cap’n Crack, that doesn’t leave a lot of wiggle room for the rest of the day. You pretty much have to pull the sheets over your head to avoid going over the recommended amount.

There’s even sugar in table salt. Glucose is a sugar (the main sugar in corn syrup), and is added in small amounts (0.04%) to salt to prevent the potassium iodide from breaking down into iodine, which evaporates away (sublimes).


“Table Salt.” Science Toys sci-toys.com/ingredients/table_salt.html

When it comes to RLS, it’s not a matter of cutting out ALL sugar in all of its excellent tasting forms forever. It’s simply a matter of cutting back while the inflammation is healing in your legs.

Once the inflammation heals to a certain degree, you won’t have such severe reactions when you do consume sugar, msg, gluten etc. There will likely be some quivers as a result of consuming a big piece of chocolate cake and ice cream, but the irritation will be a FRACTION of what it was when your legs were fully inflamed.

So, again the key to recovering from your RLS is to make the BIG sacrifice for the first few months, and then develop a diet that suits your needs.

After a couple of months of valuable discipline, you’ll know that the decision is yours alone as to your level of your RLS discomfort. You’ll no longer be able to scream at the sky cursing that you have been burdened with this incurable disease. You’ll know after a short stint of taking this remedy’s collection of vitamins, minerals and herbs … and watching your diet carefully … that there is a cure, and that it lies solely in your hands.

If you’re a big sugar lover, and NEED to have your daily sugar fix, record the effect that it creates.  That should make the connection between inflammation, sugar and RLS more real for you, and should also make the decision to back away from your favorite treats a little easier.

Sugar is an informal term for a class of edible crystalline  substances, mainly sucrose, lactose, and fructose characterized by a sweet flavor. In food, sugar almost exclusively refers to sucrose, which primarily comes from sugar cane and sugar beet. Other sugars are used in industrial food preparation, but are usually known by more specific names—glucose, fructose  or fruit sugar, high fructose corn syrup, etc.

Excessive consumption of sucrose has been associated with increased incidences of type 2 diabetes, obesity and tooth decay.

In September 2009, the AHA (American Heart Association) released new limitations on added sugar intake. Their results show that women are to consume no more than 25 grams of added sugar daily and men are restricted to 37 grams. The average American consumes between 3 and 5 pounds of added sugar a week, adding up to 200+ pounds of added sugar a year per person. A 12 ounce can of regular soda alone contains 39 grams of added sugar, far exceeding the recommended limit for adults.

“Sugar.” Wikipedia en.wikipedia.org/wiki/Sugar


IUPAC. Compendium of Chemical Terminology, 2nd ed. (the “Gold Book”). Compiled by A. D. McNaught and A. Wilkinson. Blackwell Scientific Publications, Oxford (1997). goldbook.iupac.org/S06088.html ISBN 0-9678550-9-8. doi:10.1351/goldbook.


Joseph Wuebben and Mike Carlson. “Sugar: What Kinds to Eat and When.” Men’s Fitness www.mensfitness.com/nutrition/vitamins/114


Caroline J. Cederquist, “Sugar Free Diet: Overdoing Dietary Sugar is No Sweet Deal for Your Body.” Bistro M.D. www.bistromd.com/SugarFreeDiet.asp

From the Lab: Sugar’s Negative Effect on Inflammation

“One of the biggest offenders of inflammation is ingestion of sugar. By sugar I mean table sugar, brown sugar, raw sugar, turbinado sugar, honey (even raw), maple sugar, corn sweetener, dextrose, glucose, fructose and any other word that ends in an “ose”, barley malt, rice syrup, liquid cane sugar, concentrated fruit juice and others. Don’t be fooled by the name organic when it applies to sugar. Sugar is sugar, organic or not.”

Nancy Appleton, Ph.D.,”The Relationship between Sugar and Inflammation.” LowCarb Monthly Magazine. (2007). www.lowcarbmonthly.com/general-health/the-relationship-between-sugar-and-inflammation.html

“The faster the foods show up as sugar in our blood, the faster inflammatory responses occur. This is dangerous for a diabetic, but slow or fast, the inflammation is destructive to all of us. High blood sugar damages the nervous system, the blood vessels, (which then get “repaired” by cholesterol deposits), and since our blood vessels go everywhere in our body, every part of our brain and body gets gradually eroded. Name a disease, it is related to this process.”

Dianne M. Buxton, “Shocker – Sugar and Inflammation Make Life Less Sweet.” SearchWarp.com (July 8, 2008) searchwarp.com/swa349728.htm

“The study shows that high glucose can increase levels of key proteins that result in inflammation. The inflammation process in blood vessels and the kidney can lead to a build-up of cells (atherosclerosis) and damage to tissues that can constrict the passage of blood through vessels.”

Armen Hareyan, “The Pathway Linking High Glucose to Inflammation That Can Cause Diabetes Complications.” eMaxhealth.com www.emaxhealth.com/23/4424.html

Williams MD, Nadler JL. “Inflammatory Mechanisms of Diabetic Complications.” Eastern Virginia Medical School. Current Diabetes Reports. 2007 Jun;7(3):242-8.

Word from the Street

http://www.ei-resource.org/illness-information/
related-conditions/restless-leg-syndrome-and-periodic-leg-movement

Restless Leg Syndrome and Periodic Leg Movement
by Jacob Teitelbaum M.D.
Natural remedies
For RLS focus on diet and nutritional supplementation. Avoiding caffeine is important. Because RLS may be associated with hypoglycemia, eating a sugar-free, high-protein diet with a protein snack at night may decrease episodes of cramping and RLS at night.

http://www.accupunture.info/ear-acupuncture/rls-any-effective-alrenative-treatmentganerd
Subject: Sugar
June 21, 2009 at 9:39 pm
By changing my diet, I am now free from all the poisonous prescription medications. My diet has little or no cane sugar, low in bad fats (saturated, hydrogenated, no fried foods!) high in good fats (omega 3 and 6).

http://www.revolutionhealth.com/healthy-living/natural-health/
alternative-clinic/conditions-treatments/restless-legs-syndrome

Alternative Treatments for Restless Legs Syndrome
Date updated: August 15, 2007
James Keough
Anyone with RLS should also limit alcohol intake, quit smoking and eliminate sugar, caffeine and refined foods from her diet. A small Dutch study, published in December 2006 in the Dutch journal Nederlands Tijdschrift voor Geneeskunde, even found a connection between saccharine and RLS.

http://www.talkaboutsleep.com/message-boards/viewtopic.php?t=8184
Stanley
PostPosted: September 28 2002
Post subject: SUGAR & RLS
Throughout my life there has seemed a large correlation between night, or evening, consumption of sugar and a RLS event. Even a cookie or a soda could set it off. Has anyone else noticed this?

http://bb.rls.org/viewtopic.php?t=6329
jojojojo
Location: UK
PostPosted: Sat Oct 11, 2008 7:23 am
Post subject: sugar is not always sweet …
Hey I did an experiment earlier, and i noticed that if i cut as much sugar out of my diet as possible, the restless legs eases considerably.

I had a bit of a sugar fest yesterday, and worried that i would be ‘dancing’ all night, I had some cinnamon tea. (cherry and cinnamon). Cinnamon regulates the blood sugar, and I did NOT have restless legs AT ALL!!!!

http://bb.rls.org/viewtopic.php?t=5319
VinnyButch
Location: New Jersey
PostPosted: Sun Oct 07, 2007 9:48 pm
Post subject: Has anyone else noticed…?

What I have noticed is that when I stick to a healthy diet, my RLS symptoms seem to flare up much less frequently than when I eat junk foods, especially sugary snacks shortly before bedtime. If I have a sweet donut or two at night, I’m done. It will be hours before I can get to sleep. I assume that’s the amount of time it takes for my body to process the sugar. Any sort of sweet food will do it to me. Last night I finally fell asleep as the sun started to rise. I didn’t know whether to give sleep one more chance or just hop in the shower and start the day. Has anyone else noticed a correlation between sugar and RLS?

http://www.forumromanum.de
Anni Bergman
24 Jan. 2010 17:13
RE: Our diet and the Restless Legs Syndrome
I noticed that I react very strongly to sugar. If I eat fruit or sweets in the evening my legs become restless. Sometimes it is so bad that I can no longer remain seated. My sister also has RLS and has the same problem. Maybe this info will help someone. Anni

http://bb.rls.org/viewtopic.php?t=4994
KBear
Location: Wisconsin USA
PostPosted: Thu Jun 14, 2007 9:00 pm
Post subject: What’s working for me
I eliminated caffeine and started taking vitamin/mineral/amino acid supplements. I also revamped my diet to include only “whole foods” fruits, veggies, raw nuts, some dairy, whole grain bread, lean meats, eggs, and lots of filtered water. No processed foods, white flour, sugar, etc. As a moderate drinker I have also cut back to being a “light” drinker. I also take epsom salt baths a couple nights per week and lotion my feet every night before bed.

I am pleased to say that my RLS symptoms have subsided and I am sleeping well on most nights.

http://bb.rls.org/viewtopic.php?t=3834
Critter
Location: Montana
PostPosted: Wed Feb 14, 2007 12:14 am
Post subject: Sugar Connection
Hi Folks, like many of you I have been living with this for many years and am always looking for an answer!!! Someday!! I was wondering if anyone else notices increased rls symptoms after eating sugar? Seems to me it causes episodes to happen. Maybe just in me. Thanks, Chris

http://bb.rls.org/viewtopic.php?t=3834
Location: Illinois
PostPosted: Wed Feb 14, 2007 1:27 am
Post subject: re: Sugar Connection
I do, Chris. When I gorge on sweets, my legs go nuts. As a result, I don’t eat nearly as much, which is good all the way around. Jan

For more information about RLS antagonists (and remedies) that people have discovered through their own personal experience, visit www.RLcure.com/world.html


From the Lab: Sugar’s Negative Effect on Dopamine Levels

“After a few days, the rats were “hooked” – wanting to drink more each day. Their brains created more dopamine receptors. After a month of this schedule, when the sugar was removed, or the dopamine was chemically blocked using a drug, anxiety increased, to the point that the rats’ teeth audibly chattered — a sign of withdrawal, Hoebel said. What was especially interesting was that rats got a dopamine high even if they didn’t actually digest the sugar. One set of rats had drains placed in their stomachs that made all the fluid secrete out. Even in that group, the rats craved sugar.”

Joy Victory, “Studying the ‘Sweet Tooth’: Rats Given High Sugar Diet Show Strong Urge to Have More and More.” ABC News (May 25, 2006). abcnews.go.com/Health/Diet/story?id=2001298&page=1 BG Hoebel, P. Rada and NM Avena, “Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake”. Neuroscience and Biobehavioral Review 32: 20-39. PMID 17617461 (2008).

“Recent behavioral tests in rats further back the idea of an overlap between sweets and drugs. Drug addiction often includes three steps. A person will increase his intake of the drug, experience withdrawal symptoms when access to the drug is cut off and then face an urge to relapse back into drug use. Rats on sugar have similar experiences. Researchers withheld food for 12 hours and then gave rats food plus sugar-water. This created a cycle of bingeing where the animals increased their daily sugar intake until it doubled. When researchers either stopped the diet or administered an opioid blocker the rats showed signs common to drug withdrawal, such as teeth-chattering and the shakes. Early findings also indicate signs of relapse. Rats weaned off sugar repeatedly pressed a lever that previously dispensed the sweet solution.”

Leah Ariniello, “Sugar Addiction” Brain Briefings, Society for Neuroscience (October 2003).

“We made a fake bee and let it fly over the blue and yellow flowers” with variable amounts of sugar, Dr. Montague said. Each time a virtual bee landed on a flower, its dopamine neuron was alerted. As in most animals, the dopamine neuron at rest fires signals at a steady, base-line rate. When it is excited, it fires more rapidly. When it is depressed, it ceases firing. The virtual bee’s neuron was designed to give three simple responses. If the amount of sugar was more than expected (based on what the bee knows about similar looking flowers), the neuron would fire vigorously. Lots of dopamine meant lots of reward and instant learning. If the amount of sugar was less than predicted, the neuron would stop firing. Sudden lack of dopamine, going to other parts of the brain, told the bee to avoid what had just happened. If the amount of sugar was the same, as predicted, the neuron would not increase or decrease its activity. The bee learned nothing new. This simple prediction model — the dopamine neuron “knows” what has just happened and is waiting to see if the next reward is greater or smaller or the same – offers one explanation for how the bee behavior might arise, Dr. Sejnowski said. When the dopamine neuron encounters an empty flower, it throws the bee brain into an unhappy state. The bee, in fact, cannot stand hitting so many empties. It would rather play it safe and get more numerous, smaller rewards – or no rewards at all – by sticking to the yellow flowers.”

Sandra Blakeslee, “How Brain May Weigh the World With Simple Dopamine System.” New York Times (March 19, 1996).

For free information about the cause and cure for Restless Legs Syndrome visit www.RLcure.com This remedy for RLS is completely natural and features NO side effects.

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