Learn about restless leg syndrome in pregnant women

Heartburn and nausea are one of the most common pregnancy conditions. But did you know that the restless leg syndrome is also troublesome for pregnant mothers?

According to experts, an estimated 26% of pregnant women experience restless leg syndrome. This condition can cause unpleasant leg feelings and an urge to move continuously at any time. There are many natural remedies available that will help ease the symptoms of restless legs during pregnancy instead of medication. 

Signs of restless leg syndrome in pregnant women

Restless legs syndrome can cause a feeling of weirdness or discomfort. Some pregnant women describe this syndrome as follows:

Throbbing

Itching

Tingling

Pain

Always wanted to move.

Symptoms occur when the body has been inactive for a long time, such as sitting too long or resting. This will prevent pregnant mothers from getting a good night's sleep and make you tired, increasing discomfort in the third trimester. 

Invite you to learn more the article How  to repel insomnia during pregnancy without medicine 

Causes of restless leg syndrome in pregnant women

Still not find the exact reason for the syndrome of restless legs in pregnant women. However, several of the following risk factors have been believed to be associated with this problem:

Genetic factors

The concentration of minerals and vitamins such as iron and folate in the body is low

Hormonal changes

Lack of sleep because the body is gradually changing

The body increases sensitivity.

Remedies for restless leg syndrome in pregnant women at home

Some tips to help you reverse this situation include:

1. Add iron and folic acid

Pregnant women need 3-4 times more iron and 8-10 times more folate than normal to nurture their growing baby. Pregnant mothers who suffer from restless leg syndrome often have problems with reduced iron content. In addition, they are deficient in folate, an important B vitamin that helps create healthy red blood cells. 

However, you can get iron and folic acid through supplements recommended by your doctor. Experts also advise that pregnant mothers should go to check the content of these substances as soon as they are pregnant as well as each month in the first trimester. 

On the other hand, do not overdose iron because it can lead to iron poisoning, thereby hindering your baby's development. 

2. Weight control

Women who are obese or have excess belly fat before becoming pregnant are at risk of restless leg syndrome. If you were overweight before pregnancy, pay attention to the weight issue because it will make it difficult for pregnant mothers to exercise physically. Physical activity is one of the ways to combat restless legs. 

Do not think "eat for 2 people" but consume unnecessary calories. Instead, consult with your doctor about a balanced, healthy, nutritious diet for both mother and baby. 

If you are overweight during pregnancy, please refer to article  9 safe weight loss during pregnancy  to have a reasonable weight loss.

3. Supplement vitamins

Other vitamins may also help relieve symptoms of restless leg syndrome in pregnant women. Every day, you should get 350 mg of magnesium and 1,200 mg of calcium. Magnesium helps build and repair tissue and prevents the risk of the uterus contracting early in pregnancy.

When you are pregnant, your unborn baby needs calcium to serve many purposes: Building strong bones, teeth and muscles, supporting the development of a normal heartbeat as well as the ability to clot. 

If you don't get the calcium you need through your pregnancy diet , your baby will absorb calcium by taking it from your own bones. This can increase the risk of pregnant women with osteoporosis or weak bones.

Some recommended foods for you include:

Papaya

Cereals

Kidney beans

Lean beef

Wheat germ

Dark green vegetables

Citrus fruits. 

4. Sports exercise

Pregnant women who suffer from restless leg syndrome and do not have regular exercise habits are more likely to suffer from discomfort than pregnant women who exercise regularly. 

Physical activity helps relieve the pain associated with this syndrome by improving blood flow to the calves and stimulating a sense of comfort hormone. 

However, you still pay attention to some issues such as:

Stretch your leg muscles 

Priority for walking, swimming

Refer to gentle yoga moves

Avoid high impact activities such as running.

Please refer to the article  Sports activities for pregnant women in the middle three months to choose the type of movement that is right for you.

5. Create a plan of rest

Having a suitable resting regime is very important for pregnant mothers. This is because the symptoms of restless legs syndrome can get worse if you don't know how to take care of yourself. Some suggestions for this are as follows:

Go to bed and wake up on time

Try to limit your light exposure about 1 hour before bed

Avoid drinks with caffeine and sugar

Avoid strenuous activity before bed

Sleep in a cool, quiet room 

6. Change positions

Finding the right position will help you sleep better instead of resting all night long. When you reach the third trimester of pregnancy, lying on your back becomes more difficult because it will put a lot of pressure on the lower back.

Therefore, pregnant mothers try to sleep on the left side. This pose is quite good for the circulatory system of the blood. If you tend to turn around often, you can put a pillow behind your back to support the lower back area.

7. Relax the muscles in the legs

Soaking her feet in warm water for 10-15 minutes each night to relax the calf muscles is a good idea so that the pain does not make pregnant mothers feel uncomfortable. In addition, you can also apply the alternating hot and cold compress method to get the best results. 

Restless leg syndrome in pregnant women can make you feel uncomfortable, even insomnia. However, they will gradually decrease slightly within a few weeks of the birth of the little angel. So, try the tips suggested to feel more comfortable.

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