Restless Leg Syndrome

Iron-rich foods consumed with vitamin C for absorption (grass-fed red meat, liver, dark leafy greens, pumpkin seeds, lentils paired with citrus, bell peppers, tomatoes), avoid iron blockers (coffee, tea, dairy) within 2 hours of iron intake, magnesium-rich foods (dark chocolate, leafy greens, pumpkin seeds, almonds, avocado), adequate protein for dopamine production, eliminate caffeine (worsens RLS), reduce alcohol and sugar (deplete magnesium and worsen symptoms), balanced blood sugar (protein with each meal), adequate hydration.

Leg massage before bed, hot or cold compress (different people respond to different temperatures), moderate exercise earlier in day (not evening), stretching before bed, pneumatic compression devices, avoid sitting for long periods, elevate legs, avoid trigger medications (antihistamines like Benadryl), stress management, consistent sleep schedule, limit screen time before bed (dopamine dysregulation), compression stockings if venous insufficiency, avoid alcohol close to bedtime.