Holistic Therapy Against Restless Legs Syndrome

With a good meal structure, healthy, iron-rich food, and regular exercise and relaxation, people with restless legs will feel calmer.

According to current knowledge, the main cause of the torturous restless legs syndrome is a metabolic disorder in the area of ​​the neurotransmitter dopamine. Iron deficiency also plays a role, as well as presumably a circulatory disorder in the legs.

Anti-Inflammatory Diet for Restless Legs

As with all neurological diseases, a holistic approach is recommended for treatment. This includes an anti-inflammatory diet: little sugar, “empty” carbohydrates, and (pork) meat – but more vegetables, spices, and good oils. In this way, the metabolism is supplied with health-promoting antioxidants.

Many green vegetables are also good sources of iron. Plant-based iron is also provided by tofu, legumes, and mock cereals.

More movement and structure

Strive to reduce stress on a mental and physical level. This includes structuring the day as much as possible and planning fixed phases for meals and breaks. Active relaxation exercises – such as qigong, yoga, meditation, or progressive muscle relaxation – help to calm the legs. Another component is movement and brush massages from the soles of the feet upwards, which promote blood circulation in the legs.

A goal of movement should be 10,000 steps per day – a pedometer often has a motivating effect. However, those affected should not postpone their sporting workload into the evening hours, but rather end the day with relaxation exercises.

Nutrition tips against restless legs

  • Rest and regularity in eating, three-meal structure.
  • Green vegetables such as spinach, broccoli, or Brussels sprouts, but also cauliflower contain important antioxidants and folic acid, a B vitamin that contributes to cell renewal and strengthens the nerves.
  • Iron supports the formation of dopamine and improves the oxygen supply to the muscles. Good sources of iron: chickpeas, tofu, pistachios, lentils, millet, quinoa, and amaranth.
  • Iron is better absorbed in the presence of vitamin C. Vitamin C Sources: Sea buckthorn juice, kale, peppers, broccoli, Brussels sprouts, kiwi, lemons, oranges, grapefruit, sauerkraut.
  • Drink: At least 1.5 liters daily – water, unsweetened herbal or fruit tea or broth; no caffeine, no alcohol: avoid coffee, cola, white wine, red wine, beer, and the like.
  • If you are overweight: reduce waist circumference. Belly fat produces numerous hormones – including inflammatory messengers that put a strain on the immune system. Intermittent fasting may help with weight loss.
  • Avoiding sugar to strengthen the immune system: if possible, no sweets, pastries, sweetened yogurts, etc.
  • Bitter substances from the pharmacy help against cravings for sweets.
  • Limit carbohydrates in moderation, especially wheat, and use more old types of grain: spelled, emmer, einkorn. Also mock grains like buckwheat, quinoa, and amaranth.
  • Use good oils: rapeseed oil, linseed oil (high-quality and omega-3-friendly), olive oil, walnut oil; vegetable fats like avocado.
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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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