Restless leg syndrome, or RLS, causes between 3 and 15 percent of the people in America to experience an irresistible urge to move the legs, according to the University of Maryland Medical Center. Changes to your diet and regular exercise may help decrease the sense of unease and weariness in the lower legs associated with RLS, especially if dietary factors irritate your condition.
Calcium
Calcium may help reduce the number of sleep disturbances you experience with RLS, explains Phyllis Balch in her book "Prescription for Nutritional Healing." Calcium helps relax the muscles in your body, including those in your legs, and may sooth the central nervous system responsible for sending the signals to move your legs. Food sources of calcium include dairy products, soy milk, salmon, broccoli, almonds, cayenne peppers, asparagus and spinach. Consult your doctor before increasing your calcium intake, especially if you suffer from kidney stones, which calcium may worsen.
Tryptophan
Tryptophan may also decrease sleep disturbances caused by RLS. Your body uses tryptophan to produce serotonin and dopamine, which promotes relaxation, according to Balch. The more you can relax, the deeper you can sleep. Tryptophan-rich foods include milk, yogurt, nut butters, tuna, figs, turkey and bananas. Consume tryptophan-rich foods prior to resting or going on long trips to help keep your body relaxed.
Iron
Inadequate levels of iron in your body often cause RLS, according to the University of Maryland Medical Center. Increase your iron intake by increasing your consumption of kale, lentils, organ meats, spinach, eggs, dairy products, oysters and poultry. Excess intake of iron may lead to diarrhea, constipation, vomiting and nausea. Discuss your iron needs with your physician before significantly increasing your iron intake.
Vitamin B-12
Vitamin B-12 may help reduce the nerve irritation that causes you to feel you have to move your legs. Balch explains that your body needs vitamin B-12 to keep your nerves insulated with a myelin sheath. When the myelin sheath on a nerve wears down, pain, tingling and numbness occur. If your restless leg syndrome causes feelings of pain, numbness or tingling, try eating more foods rich in vitamin B-12, such as dairy products, pork, beef, eggs and poultry.
Things To Avoid
Alcohol, caffeine and tobacco may increase the severity of your RLS, warns the Mayo Clinic. Eliminate as much of these substances from your diet as possible. Limiting your caffeine intake means monitoring your intake of soft drinks, coffee, chocolate, tea and energy drinks.
Dietary Supplements
A healthy, well-balanced diet often controls RLS without the need for dietary supplement; however, some people require dietary supplements to decrease their need for medications and to correct vitamin or mineral deficiencies in the body. Your doctor can test your blood for deficiencies and recommend the proper dietary supplement for your needs. Do not start dietary supplements with talking to your doctor because they can interfere with your medications or cause you to take in too much of certain nutrients.
References
- University of Maryland Medical Center; Restless Legs Syndrome and Related Disorders - Introduction; Harvey Simon, M.D.; February 2009
- "Prescription for Nutritional Healing"; Phyllis A. Balch, CNC; 2006
- "Williams' Basic Nutrition & Diet Therapy"; Staci Nix, MS, RD, CD; 2005
- Mayo Clinic; Restless Leg Syndrome: Lifestyle and Home Remedies; Mayo Clinic staff; December 2009
