Diet for Restless Leg Syndrome Incorporate a variety of fresh fruits and vegetables into your diet with an emphasis on dark leafy greens. Eat a variety of iron-rich foods like lean meat. Include seeds, tree nuts, and legumes in your diet.
Making simple lifestyle changes can help alleviate symptoms of RLS : Try baths and massages. Soaking in a warm bath and massaging the legs can relax the muscles.
The top three foods to avoid are chocolate, sugary sodas, and fried foods. Additionally, you will also want to avoid any foods or beverages that contain caffeine, since this can stimulate your nerves and make your symptoms more severe. These include coffee, tea, energy drinks, and chocolate.
Studies suggest that vitamins C, D, and E may help people experiencing restless legs syndrome (RLS).
View source suggest magnesium was able to curb the symptoms of RLS, helping patients find restful sleep. Since bananas are high in potassium, they can be a natural and effective way to reduce the discomfort associated with RLS.
Conclusion. Taking magnesium and vitamin B6 supplements can reduce the severity of symptoms of RLS/WED patients and improve their sleep quality.
have iron deficiency anaemia – low levels of iron in the blood can lead to a fall in dopamine, triggering restless legs syndrome. have a long-term health condition – such as chronic kidney disease, diabetes, Parkinson's disease, rheumatoid arthritis, an underactive thyroid gland, or fibromyalgia.
Massage Your Legs
A calf massage before bed might calm your RLS symptoms and help you get to sleep.
Oral supplements
Meanwhile, others find the glycinate form offers the fewest side effects. The recommended daily amount of elemental magnesium in a supplement form is between 200 to 400 mg daily for adults. Taking it at bedtime should benefit sleep.
Certain medications may aggravate your RLS symptoms, such as some anti-nausea drugs, antipsychotic drugs, antidepressants that increase serotonin, and cold and allergy medications that contain older antihistamines.
drinking more water. Dehydration may cause the urge to move the legs, so some people find drinking a glass of water stops the urges for a short while. soaking your feet in hot water just prior to going to sleep. wearing compression stockings or tights in bed.
The major culprits are iron and folate (B vitamin) deficiencies, although increased levels of estrogen may also be a factor, Bainbridge says. During pregnancy iron needs increase 3 to 4 times while folate needs increase 8 to 10 times, the study says.
Simple daily activities such as walking can often deliver all the benefits you're looking for. In fact, highly vigorous exercise—like training for a marathon—can sometimes backfire and make RLS symptoms worse.
Dopamine agonists — The non-ergot dopamine agonists, pramipexole, ropinirole, and rotigotine, are effective in the treatment of RLS at low doses and are all considered reasonable first-line therapies for chronic persistent RLS in patients with an increased risk for side effects from gabapentinoids [7].
If you have RLS, you should also see a doctor if you are: Losing sleep often. Feeling depressed or anxious. Having trouble concentrating.
If nerve cells become damaged, the amount of dopamine in the brain is reduced, which causes muscle spasms and involuntary movements. Dopamine levels naturally fall towards the end of the day, which may explain why the symptoms of restless legs syndrome are often worse in the evening and during the night.
Restless legs syndrome is not life threatening, but severe cases can disrupt sleep (causing insomnia) and trigger anxiety and depression. The charity Restless Leg Syndrome UK (RLS-UK) provides information and support for people affected by restless legs syndrome.
Don't try melatonin
Melatonin also inhibits the secretion of dopamine, which makes it bad news for restless legs syndrome patients. It might increase RLS symptoms in the evening and night, according to researchers at Sacre-Coeur Hospital in Montreal.
In addition to anxiety and stress, there are some known triggers of restless legs: Some prescription and non-prescription medications can aggravate this symptom, including antihistamines, anti-nausea, antidepressants, and beta blockers.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Although RLS doesn't lead to other serious conditions, symptoms can range from barely bothersome to incapacitating. Many people with RLS find it difficult to fall or stay asleep. Severe RLS can cause marked impairment in life quality and can result in depression.