Diet Recommendations For People With Restless Leg Syndrome

There aren’t any exact dietary guidelines for people with Restless Leg Syndrome. On the other hand, it’s a good idea to evaluate your diet to make sure you’re getting sufficient needed nutrients and vitamins. Try to cut high-calorie processed foods with little or no nutritional value.

Several people with symptoms of Restless Leg Syndrome are deficient in particular minerals and vitamins. If that’s the case, you can make some changes to your diet or take dietary supplements. It all depends on what your test results show.

If you’re deficient in iron, try adding more of these iron-rich foods to your diet:

  • Peas
  • Dark green leafy vegetables
  • Poultry and seafood
  • Beans
  • Dried fruit
  • Red meat and pork
  • Iron-fortified foods such as bread, pasta, or certain cereals

Iron is a mineral that is naturally present in lots of foods, available as a dietary supplement, and added to some food products. This nutrient is also essential for physical growth, cellular functioning, neurological development, and synthesis of some hormones. In adults, the dose for oral iron supplement could be as high as 60-120 mg of elemental iron each day. These dosages often apply to women who are severely iron-deficient and pregnant.

Vitamin C helps your body absorb iron, so you might also want to pair iron-rich foods with these sources of vitamin C:

  • Oranges
  • Citrus juices
  • Tangerines
  • Melons
  • Grapefruit
  • Peppers
  • Strawberries
  • Tomatoes
  • Kiwi
  • Broccoli
  • Other leafy greens

Vitamin C is also known as Ascorbic Acid which is one of the safest and most effective nutrients according to experts. The benefit of this vitamin may include protection against cardiovascular disease, immune system deficiencies, eye disease, prenatal health problems, and skin wrinkling. The tolerable upper intake level is 2000 mg per day for adults.

Triggers for Restless Leg Syndrome:

Caffeine is tricky. It may trigger symptoms of Restless Leg Syndrome in some people, but helps others. It’s worth a little experimentation to see if caffeine affects your symptoms. Caffeine is a stimulant that may interfere with sleep if it is consumed too close to bedtime. Recent research shows that it may not be that big of a problem because it may help other people. You may try cutting out tea, coffee, sports drinks, colas, or chocolate to see if your symptoms will get worse or improve.

Alcohol can also make Restless Leg Syndrome worse, plus it’s known to disrupt sleep. Try to avoid it, especially in the evening. There are lots of people with Restless Leg Syndrome who report that drinking can lead to more severe symptoms. Even though alcohol can help people fall asleep quickly, it interferes with the quality of sleep and makes sleep apnea worse. Try omitting alcohol to see whether your condition will improve and whether you feel more rested in the morning.

Moreover, another trigger could be anxiety and stress. A neurologist says that anxiety and stress is a big Restless Leg Syndrome trigger. Stress reduction techniques such as yoga or deep breathing may help.

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