Dietary considerations

Review your diet to ensure it is healthy and balanced.

Iron deficiency without anemia has been associated with increased fatigue, depression, cognitive impairment, reduced work capacity and also RLS. Therefore, we recommend checking the ferritin level to see if you have an iron deficiency and possibly supplementing your diet with iron. Note: Iron supplements should only be taken under the care and supervision of a physician.

You should also identify and avoid habits or factors that may trigger or worsen RLS symptoms.

Caffeine has been linked to an increase in RLS symptoms. Many people also find that nicotine, alcohol and refined sugar can lead to an increase in RLS symptoms.

Guidelines for exercise/activity

Research shows that an active lifestyle can prevent and/or treat RLS.

Regular exercisers are 3.3 times less likely to have RLS than non-exercisers. For those people living with RLS, one study suggests that regular exercise reduces the severity of symptoms by an average of 40 percent.

A few guidelines:

• Daily is best! Make 30-60 minutes of enjoyable physical activity a daily habit.
• Emphasize activities that involve the legs, including both aerobic and high-impact (resistance) exercise.
• Exercise in moderation. Avoid exercising to the point that muscles or joints ache or become painful, as this will most likely make RLS symptoms and your sleep worse.
• Do not engage in any activity or workload that a doctor has told you to avoid.
• In addition to scheduled sessions, increase “random” activities such as taking the stairs, using easy-to-find, clearing parking spaces, performing physical tasks with vigor and energy, etc.
• Decide for yourself when to exercise for optimal relief of RLS symptoms. However, avoid significant exertion within an hour or so of bedtime.