Restless legs syndrome affects up to 15 percent of the population, according to the "Medifocus Guidebook on: Restless Legs Syndrome." This annoying condition causes you to have burning, tingling or crawling sensations in your legs, occurring late in the day and becoming worse with inactivity. As you age, the symptoms tend to increase and make it increasingly difficult to sleep. While RLS can affect even young people, the average age of diagnosis is 53. Lifestyle, medication and certain supplements may be prescribed to treat RLS. Only one 1973 study has suggested protein in your diet might help.
RLS and Proteins
In his book "Medical Meanderings," author Donald Webb cites a single 1973 study reported in the "Journal of the American Medical Association" indicating that the symptoms of RLS declined in the 350 participants with hyperinsulinism who ate a high-protein, sugar-free diet. As of date of publication, other studies are needed to replicate this finding.
RLS is associated with the proteins ferritin and transferrin that help regulate iron storage in your system. Iron is essential to the production of dopamine, a substance in your brain that helps control your movements and has been linked to RLS. So if you are deficient in iron or have a hard time making efficient use of that mineral, you may end up with low dopamine levels and more symptoms of RLS.
Another kind of protein called TOX3, which is found in the cell nucleus and associated with DNA, may be a genetic marker indicating a higher risk for restless legs syndrome. According to the authors of the 2011 study reported in "Public Library of Science Genetics," the true role of this protein in the development of RLS still needs to be established.
RLS and Your Diet
A healthy diet with lots of variety and plenty of fruits and vegetables should help you meet your recommended dietary allowances for the vitamins and minerals you need to avoid RLS symptoms, but lab tests can help determine if you have enough of these nutrients. Though iron deficiency has been linked to RLS, talk to your health care provider about adding iron supplements to your daily diet. Taking folate and vitamin B-12 supplements may help, enabling you to use your iron more efficiently. Some people find that supplemental magnesium, a trace mineral that helps your muscles relax, will relieve some RLS symptoms.
Lifestyle Treatments for RLS
Several activities provide short-term relief from RLS symptoms, such as walking, stretching, massaging your legs or applying heat or cold. Getting a good night's sleep regularly may alleviate some of your symptoms. Establish a healthy routine by going to bed and arising at the same time every day and sleeping in a cool, dark, quiet room. Limit alcohol, tobacco and caffeine intake, and especially avoid caffeinated coffee, tea or chocolate later in the evenings. Exercise during the day, instead of at night, so you don't get overstimulated just before bedtime. Don't nap in the evenings, either. Instead, try yoga or another relaxation technique before you go to bed, which may help you sleep better.
RLS and Medications
Though diet and lifestyle choices may give you some relief from RLS in the short run, your symptoms could eventually progress. When you can't otherwise control them, talk to your physician about prescription medications. Among them are ropinirole and pramipexole, which were developed to treat RLS. Some medications approved for other conditions may also help. These include certain dopamine regulators, anticonvulsants, pain relievers and muscle relaxers. You can also try sleep aids, but use them with caution, as they can cause lingering drowsiness.
References
- "Medifocus Guidebook On: Restless Legs Syndrome"; Medifocus.com; 2011
- "Medical Meanderings"; Donald Webb; 2006
- National Institute of Neurological Disorders and Stroke; Study Links Restless Legs Syndrome to Poor Iron Uptake in the Brain; August 2003
- Public Library of Science Genetics; Genome-Wide Association Study Identifies Novel Restless Legs Syndrome Susceptibility Loci...; Winkelmann J, et al; 2011
- MayoClinic.com; Restless legs syndrome: Lifestyle and home remedies; December 2009
- RLS Foundation: About RLS FAQ
