Nutrition and Restless Legs: What Am I Lacking?

If you’ve ever settled into bed hoping for a good night’s sleep, only to be kept awake by your aching, fidgeting legs, it may be more than a simple case of insomnia. Restless legs syndrome (RLS), also known as Willis-Ekbom disease, is a condition that causes nighttime leg cramps that are temporarily eased through movement. There’s no specific cause of RLS, but there are a variety of risk factors.

While several therapeutic options are available for RLS, you may be surprised to learn about the other elements of your lifestyle — specifically, your diet — that can impact how this condition manifests on a day-to-day basis. In addition to following the treatment plan set forth by your board-certified Center for Vein Restoration (CVR) physician, supplementing recommendations with self-care can optimize results while exponentially improving your physical and emotional well-being.

You may not expect to learn that diet and nutrition can play a significant role in the severity of your restless leg symptoms. Still, several vitamin and mineral deficiencies have been confirmed as potential contributors to venous disorders. Keep reading as we discuss how dietary changes can help ease your restless legs at night.

Who Gets RLS?

According to the Cleveland Clinic, between 7 and 10 percent of people in the United States have RLS, with cases most common among white people, women, and people assigned female at birth (AFAB).

Early onset cases are classified as those that are diagnosed before age 45. They progress slowly and are typically impacted by family history. Late-onset cases are diagnosed after age 45 and progress more quickly. Remember that your risk of developing RLS will increase as you grow older, regardless of your family history.

What Causes RLS?

According to the Mayo Clinic, RLS may be related to an imbalance of dopamine, but its exact cause hasn’t fully been determined. However, there are several medical conditions that can increase the odds of its development with their onset:

• Kidney failure — Patients with kidney failure may have an iron deficiency, known as anemia. Improper kidney function can cause a buildup of iron in the blood, resulting in changes to body chemistry that can bring on or exacerbate restless leg symptoms.

• Peripheral neuropathy — A term used to describe nerve damage to the hands and feet; this condition may be caused by alcohol use disorder, injuries, or infections.

• Parkinson’s disease — Those with Parkinson’s disease may take medicines called dopaminergic agonists, which increase the risk of RLS.

• Spinal cord conditions — Certain injuries to the spinal cord have been linked to RLS. Those who have had a spinal block or spinal anesthesia are also at an increased risk for developing restless leg symptoms.

RLS: How Proper Nutrition Can Help

We’ve talked about RLS causes and risk factors, but what can patients do if they’re looking for nighttime relief from the throbbing, itching, crawling feeling in their legs? There are a variety of small dietary changes that can help soothe restless legs and ensure patients a sound sleep:

• Increase potassium and vitamin D3 intake: According to the Cleveland Clinic, these vitamin and mineral deficiencies have been linked to cramping. Upping your intake through healthy foods such as fish and spinach can help you kick those pesky cramps to the curb. You’ll also reap the health benefits of the rest of these nutrients, including reduced blood pressure and increased bone strength.
• Get more iron: Anemia is far from a rare condition — in fact, it affects nearly 2 billion people worldwide, as per the Institute for Health Metrics and Evaluation. Not all iron-rich foods will necessarily align with your physician’s suggestions for a healthy diet, but seafood, spinach, and whole-grain bread are great options to explore.
• Add folic acid and magnesium: These two nutrients have been found to ease some of the symptoms of RLS, according to the National Library of Medicine. This means increasing your intake of foods such as beans, lentils, asparagus, almonds, edamame, and dark, leafy greens can help relax your restless legs.

RLS: How Improper Nutrition Can Hurt

If you believe you’re eating a relatively well-balanced diet, but you’re still experiencing the electric, tingling, soreness signifying an RLS flare-up, don’t lose hope yet. While a proper diet can help ease these uncomfortable symptoms, the opposite is also true, and unhealthy lifestyle habits can impact the body in some surprising ways. Here are some foods to consider cutting back on if you’re determined to give your restless legs a rest:

• Coffee and caffeine: Most people know that a late-night cup of coffee can contribute to insomnia but can also trigger a restless leg syndrome flare-up. It’s best to avoid caffeine long before bedtime to maximize the chances of a sound sleep.

• Alcohol: While no definite link has been made between nighttime alcohol consumption and restless leg symptoms, its effects can certainly worsen the tingling sensation that the condition brings. Be sure to moderate your intake and watch the clock closely if you decide to sip.

• Gluten: If you’ve tried nearly every home remedy for restless legs at night, consider experimenting with your gluten intake. According to Healthline, some patients with RLS have stated that avoiding gluten has helped ease their symptoms. Gluten is found in wheat, rye, and barley, as well as baked goods, breads, and other foods. Substitutes for these foods can be found at grocery stores, health stores, and certain online retailers. Try temporarily cutting it out of your diet and see if your restless leg symptoms improve.

• Processed foods: It can be difficult to come to terms with the amount of processed food in our diet, but according to the Cleveland Clinic, about 45 percent of Americans say they purchase fast food at least once a week. If this includes you, having a bit of self-awareness can help you make thoughtful decisions that not only relieve your restless legs but improve your overall health. Taking small steps to avoid fast food buys, such as packing your lunch and meal-prepping, will also save you money.

RLS: What if Nutrition Isn’t the Answer?

It’s possible that your restless legs aren’t being affected by your nutrition choices. While it’s worth exploring other lifestyle changes, such as stress reduction and alterations to your exercise routine, scheduling a consultation with an expert CVR physician will give you the opportunity to describe your symptoms in detail and discuss your medical history.

Ultimately, you don’t have to live with the uncomfortable symptoms that come with RLS — our caring and compassionate physicians are here to guide you through various treatment options.

CVR accepts most major insurance plans, including Aetna, Blue Cross/Blue Shield, and Medicare.

Call 240-881-0407 to speak to a Patient Services Representative or schedule your consultation online at a CVR near you today.