Throbbing, unpleasant sensations radiating up or down your legs and the persistent urge to move are a few of the symptoms associated with restless leg syndrome, or RLS. This condition affects over 10 percent of Americans, notes the National Institute of Neurological Disorders and Stroke, yet the exact cause is unknown. Different factors influence the onset and symptom presentation of RLS, but changes to your diet may help minimize its occurrence.
About RLS
RLS is a neurological movement disorder that can start at any age and tends to worsen over time. Doctors attribute the condition to an imbalance in the brain chemical dopamine, which controls muscle movement. Factors like heredity and pre-existing chronic diseases, including diabetes or kidney disease, may also contribute to the development of RLS. Iron, magnesium and B-vitamin deficiency link to RLS, and correcting these nutrient problems may alleviate symptoms, notes the Mayo Clinic. Treatment for RLS involves correcting the underlying condition, such as nutrient deficiency, but this does not necessarily cure it. No specific diet for RLS exists but your physician can refer you to a nutritionist to help create a dietary plan that works best for your symptoms.
Iron
Iron is an essential nutrient that helps your body create hundreds of proteins and enzymes for producing healthy blood and muscle cells. According to the Linus Pauling Institute, iron is the most common mineral deficiency in the United States. It can occur because your body does not absorb it adequately or because of other depleted nutrients, like vitamins A or C, required for proper iron absorption. Men need at least 8 mg of iron daily and women between 19 to 50 years of age need 18 mg daily. Iron-rich foods include beef, tuna and dark-meat chicken, baked potatoes with skins, beans, nuts and tofu. Vitamins A and C are in fresh fruits or vegetables and you can get adequate intake by consuming five to eight servings a day. Consult your physician regarding the option of daily iron supplements to treat RLS symptoms if your diet does not aid in improving your iron levels.
Magnesium and Calcium
According to Victoria Wood, a certified nutrition specialist with the RLS Foundation, deficient magnesium and calcium contribute to RLS. These two minerals are imperative for healthy bones and are electrolytes that keep your fluid levels balanced. Magnesium also affects the way your nerve impulses signal muscular contraction. Adult men need 400 to 420 mg of magnesium daily and women need 310 to 320 mg per day. Adequate daily calcium for adults is 1,000 to 1,200 mg per day. Magnesium-rich foods include bran products like cereals or muffins, brown rice, nut varieties, spinach and bean varieties. Calcium is plentiful in dairy products, beans, broccoli and kale.
B-Vitamins
The B group of vitamins is important for keeping your central nervous system functioning properly. They contribute to metabolism of foods and the absorption of nutrients for healthy neurological function. B-vitamin deficiencies are rare because these nutrients are abundant in foods including vegetables, grains, meats and dairy. However, if you are experiencing RLS symptoms and do not get adequate intake of B-vitamin nutrients a B-complex vitamin may help. Consult your physician before taking B-complex supplements to ensure safety for your health. Foods high in B-vitamins include asparagus, fortified whole grains, salmon or chicken, eggs and milk.
References
- Mayo Clinic; Restless Leg Syndrome; Alternative Medicine; Mayo Clinic Staff; December 23, 2009
- University of Maryland Medical Center: Restless Leg Syndrome and Related Disorders Treatment
- National Institute of Neurological Disorders and Stroke; Restless Leg Syndrome Fact Sheet; February 16, 2011
- Linus Pauling Institute: Magnesium
- Linus Pauling Institute: Iron
- Linus Pauling Institute: Vitamins
