Coping with Restless Legs During Pregnancy
Pregnancy often brings new experiences that are both exciting and exhausting! Highly uncomfortable sensations, like tingly, crawling, and aching feet and legs can often make sleeping and relaxing a tricky affair. Restless Legs Syndrome (RLS) is a sleep disorder often caused by hormonal changes during pregnancy, and requires a few practical solutions to keep it from controlling your life!
RLS symptoms are worse in the evening and can be attributed to a lack of a certain mineral, iron. Eating foods rich in iron can make a huge difference, and having your iron levels checked by your doctor is recommended. Staying hydrated throughout the day and taking frequent breaks will also help to ensure your body is in balance.
Moreover, an all too often overlooked aspect of coping with RLS during pregnancy is proper sleep hygiene. Adequate restful sleep is important and can be achieved by avoiding caffeine and staying away from screens before bedtime. Additionally, bedtime stretches are also useful and help to extend and relieve muscles spasms. If your RLS symptoms are especially severe, it may be beneficial to talk to your doctor about specific medications.
Eating the Right Foods
Making room for filling meals rich in iron, vitamins, omega-3 fatty acids, and fiber, is a surefire way to tackle RLS symptoms. Pregnant women should also focus on getting enough carbohydrates, protein and calcium. This means that lean proteins, dark leafy greens, as well as cereals and whole grains should be added to the diet. It’s also important to drink plenty of water to stay hydrated and boost circulation.
Foods to watch out for include those high in fat, processed sugars, and saturated fats since these can increase feelings of fatigue and cause the body to become acidic, allowing RLS symptoms to progress.
Staying Active
Staying active on a daily basis is a critical part of coping with RLS during pregnancy. Incorporating 30 minutes of low-impact exercise into your routine every day can help to boost your iron levels and circulation as well as ease tense and tired muscles. This doesn’t have to be anything too strenuous; a simple evening walk, yoga session, or a dip in the pool can be very beneficial.
It’s also wise to focus on keeping your feet elevated during rest periods, and soaking them in warm water can help as well. Taking a hot bath can also work wonders to reduce muscle spasms, while a hot water bottle placed on the legs can soothe and relax you at the same time.
In addition, having a regular sleep pattern and creating an optimal environment by avoiding distractions like electronics can help to encourage restful sleep. Lastly, using the opportunity of pregnancy to practice deep breathing exercises can play an effective part in improving sleep quality.
Some Final Tips
- Ensuring your iron levels are checked by a doctor
- Getting enough rest
- Being active during the day
- Eating the right foods
- Practicing good sleep hygiene
- Elevating your feet during rest periods
- Soaking your feet in warm water
- Using a hot water bottle
- Having a regular sleep pattern
- Practicing deep breathing exercises
Conclusion
Though RLS during pregnancy is a common occurrence, there are thankfully plenty of things you can do to minimize the effects. Eating the right foods, staying active, getting enough rest, and practicing good sleep hygiene are all useful tips to help you cope with the uncomfortable symptoms. If all else fails however, a visit to the doctor can reveal further insight on how to manage your condition most effectively.