Restless legs syndrome is a condition characterized by uncontrollable leg movements, particularly during sleep. This condition can lead to poor sleep quality, preventing your body from healing organ, tissue and bone cells. It can also cause itching and leg pain. Restless legs syndrome affects up to 15 percent of the U.S. population, according to the University of Maryland Medical Center. Nutrition may help to reduce the symptoms of restless legs syndrome.
Calcium-Rich Foods
Foods high in calcium may help to reduce sleep disturbances associated with restless legs syndrome, according to Phyllis Balch, author of "Prescription for Nutritional Healing." This mineral may promote relaxation of the muscles in your legs, and may calm your central nervous system, which generates impulses that cause uncontrollable urges to move your legs. Salmon, milk, cheese, soy milk, almonds, broccoli, spinach, cayenne peppers and asparagus are rich sources of natural calcium. Check with your doctor before increasing your calcium intake if you have a history of kidney stones -- high calcium intake may increase your risk of kidney stone formation.
Iron-Rich Foods
Iron deficiency is linked to restless legs syndrome, according to the University of Maryland Medical Center. Adding iron-rich foods may help relieve the symptoms of this condition. Boost your iron intake by consuming foods such as kale, spinach, eggs, lentils, organ meats, oysters, poultry and dairy products. Consult your physician before adding iron-rich foods to your diet to combat the symptoms of restless legs syndrome. Increasing your intake of this mineral may cause diarrhea, constipation, vomiting and nausea.
Tryptophan-Rich Foods
Tryptophan is an amino acid that your body cannot produce on its own -- it must come from food sources or supplements. This amino acid is necessary for the synthesis of proteins, which your body uses to repair muscle and nerve cells. It may also improve production of serotonin and dopamine, which promote relaxation, according to Balch. This may help to reduce sleep disruptions associated with restless legs syndrome. Nut butters, yogurt, tuna, milk, turkey, figs and bananas are abundant sources of tryptophan.
Vitamin B-12-Rich Foods
Vitamin B-12, also called cobalamin, is a B vitamin that helps your body produce a fatty substance called myelin. This substance coats nerve endings throughout your body, protecting them against damage from toxins, free radical molecules and stress, according to Balch. This may help to reduce errant signal transmissions to your brain that can contribute to uncontrolled leg movements. Vitamin B-12 is found in milk, yogurt, eggs, pork, beef, cheese and poultry.
References
- University of Maryland Medical Center: Restless Legs Syndrome and Related Disorders
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- University of Maryland Medical Center: Restless Legs Syndrome and Related Disorders - Treatment
