Restless legs syndrome is a condition that causes severe discomfort or throbbing pain while you're lying down or sitting. Symptoms may appear anytime, but your risk increases with age. RLS affects roughly 3 to 15 percent of the American population, according to the University of Maryland Medical Center, and though treatment is available, this condition often goes undiagnosed. In addition to pain-relieving medications, regular exercise and relaxation techniques, a healthy diet may improve your symptoms.
Starches
Starches, such as breads, pasta and cereals, provide glucose, which is your body's main dietary source of energy. Whole grain starches provide more fiber, protein and nutrients -- including B-vitamins, iron and magnesium -- than refined starches, such as white bread. Because deficiencies of these nutrients can cause RLS, according to MayoClinic.com, and because whole grains have a more positive impact on your blood sugar and energy levels than refined grains, consume nutritious starches most often. Valuable options include 100 percent whole grain breads and pasta, oatmeal, brown rice, wild rice and pearled barley.
Dairy Products
Dairy products provide valuable amounts of protein, calcium and vitamin D -- a nutrient that can help relax restless legs syndrome and make it easier to walk and stand up, according to Viola Williams, the author of "Raw Foods That Help You Heal." High-fat milk and cheeses are high in saturated fat and may increase inflammation, so choose lower-fat versions most often. Dairy products particularly rich in vitamin D include nonfat and low-fat milk and yogurt.
Meat and Fish
Meat and fish are top food sources of protein and nutrients, including iron -- a nutrient people with RLS may be deficient in. RLS is also linked with osteoarthritis and obesity, according to UMMC. Cold-water fish, such as salmon, albacore tuna, herring, flounder, halibut and mackerel, are rich in omega-3 fatty acids -- essential fats that may help reduce inflammation associated with arthritis and improve your cardiovascular health. Avoid high-fat meats, such as red, organ and fried meats, which may contribute to obesity and inflammation. Leaner alternatives include extra-lean ground beef and pork, skinless white-meat poultry and white fish. Healthy cooking methods include baking, broiling, poaching and grilling atop olive or other vegetable oils.
Fats
Fats promote nutrient absorption, proper brain function, pleasurable food texture and satiation. Butter, margarine and shortening contain saturated and/or trans fats, which may worsen inflammation and increase your risk for unwanted weight gain and poor cholesterol levels. Plant-based fats, on the other hand, are typically unsaturated and valuable sources of nutrients. Flaxseed, walnuts and canola oil provide omega-3 fatty acids. Cashews, almonds, peanuts and mixed nuts are rich in magnesium. To maximize nutrient absorption, incorporate a healthy fat source into nutritious meals routinely.
References
- University of Maryland Medical Center: Restless Leg Syndrome and Related Disorders -- Risk Factors
- MayoClinic.com: Restless Leg Syndrome: Alternative Medicine
- "Raw Foods That Help You Heal"; Viola Williams; 2010
