Restless legs syndrome, or RLS for short, is a disorder that causes uncontrollable throbbing, pulling or other uncomfortable sensations in your legs. Because symptoms usually flareup during the night, they can interfere with your ability to fall or stay asleep, increasing your risk for chronic fatigue, low moods and daytime sleepiness. Potential causes include genetic factors, diabetes, kidney failure and certain medications, such as anti-nausea and cold-relieving drugs. In addition to addressing underlying causes, avoiding certain foods may help manage your symptoms.
Added Sugars
Added sugars, such as high-fructose corn syrup and cane sugar, add sweet flavor and calories, but little nutrition to foods. Many people with RLS have high insulin levels, according to a report published in the "International Journal of Alternative and Complementary Medicine" in 2002, and symptoms are most prevalent when blood sugar levels drop -- a condition known as hypoglycemia. Added sugars have a high glycemic index, meaning they have a significant impact on your blood sugar and are more likely to cause imbalances. One way to maintain stable, positive blood sugar levels is cutting back on sugary, high-glycemic fare and eating more low-glycemic foods, such as whole grains. Foods particularly high in added sugars include candy, frosting, pancake syrup, jellies, frozen desserts, milk chocolate, regular soft drinks and commercially-prepared cakes, cookies and pies.
Refined Grains
Refined grains lose much of the original whole grain's fiber and nutrient content during food processing. As a result, they have a significantly higher glycemic impact. To avoid RLS symptoms associated with blood sugar imbalances, cut back on refined grain products, such as white bread, enriched pasta, instant rice and baked goods prepared with enriched, white, pastry or cake flour. Nutritious alternatives include quinoa, barley, brown rice and 100 percent whole grain pasta and breads.
Caffeine and Alcohol
Caffeine and alcohol can increase sleep difficulties associated with RLS. Avoid alcoholic beverages, including beer, wine and cocktails, and keep caffeine to a minimum, particularly later in the day or if you are particularly sensitive to its stimulant properties. Heavy caffeine intake, or more than 500 to 600 mg per day, according to Mayo Clinic, can cause restlessness, nervousness, insomnia, muscle tremors and an upset stomach. Two to four cups of coffee provides 300 to 400 mg of caffeine. Some people, however, experience shakiness from one cup. Other sources of caffeine include beverages, bars and gum geared toward boosted energy or metabolism, soft drinks, energy drinks, chocolate and coffee-flavored desserts.
Animal Fats
Animal-derived fat sources, such as butter, cheese, fatty meats and whole milk, are associated with inflammation, weight gain, poor cholesterol and heart disease. Eating primarily animal-derived fats also leaves little room for plant sources, such as nuts, seeds and vegetable oils, which are prime sources of the antioxidant vitamin E -- an antioxidant that may help manage RLS, according to the "International Journal of Alternative and Complementary Medicine" report. To reap ample benefits of vitamin E, choose more often rich sources, such as wheat germ oil, almonds, almond butter, sunflower seeds and peanut butter, instead of animal fats.
References
- National Institute of Neurological Disorders and Stroke: Restless Legs Syndrome Fact Sheet
- "International Journal of Alternative and Complementary Medicine"; Nutritional Influences on Illness; Melvyn R. Werbach; 2002
- Linus Pauling Institute: Glycemic Index and Glycemic Load
- Mayo Clinic: Caffeine: How Much is Too Much?
- Office of Dietary Supplements: Vitamin E
