Swelling (or edema) during pregnancy is perfectly normal and expected. Although, it isn’t exactly comfortable, as it can make everything from your shoes to your maternity wear feel tighter, and it undoubtedly will make you feel lethargic.
During the third trimester, swelling reaches peak uncomfortableness for most women, and if you’re experiencing swelling in the heat of the summer, it can feel unbearable. If you want to learn how you can limit swelling during pregnancy overall, read below for its causes and tips you can use to mitigate it.
What Causes Swelling During Pregnancy?
Two main reasons cause you to experience swelling during pregnancy:
- The weight of your growing baby, placenta, and the fluids surrounding them cause pelvic pressure that prevents adequate blood flow to and from the lower extremities. This often couples with the fact that your body produces more blood than usual during pregnancy to help your baby grow, and it just doesn’t flow as much to your legs and feet.
- Pregnancy hormones cause your veins to relax more. When this happens, your veins cannot fight gravity and move blood back to your heart and kidneys as they usually would.
You may also find that your ankles tend to swell after sitting for long periods, like during work. However, after resting horizontally for a while, the swelling usually resolves itself — which is entirely normal.
In some instances, swelling is a symptom of preeclampsia. Preeclampsia happens when the blood pressure becomes elevated during pregnancy, with an emphasis on irregular blood circulation in the placenta. However, it’s important to remember that swelling is very common during pregnancy and is in no way, shape, or form a direct indicator of pre-eclampsia.
How to Relieve Swelling During Pregnancy
If and when you experience swelling during your pregnancy, it will prominently involve your feet, ankles, and fingers. Of course, your fingers won’t look as obviously swollen as your lower body, and the foot and ankle swelling typically occurs at the end of the day (thanks to gravity).
You should also note swelling is not harmful to you or your baby — it’s just really uncomfortable.
So, what can you do about it?
Here are a few tips you can try out to relieve your swollen feet, ankles, and other body parts during pregnancy:
Stay Hydrated
Hydration is key to reducing swelling, although taking in more fluids when you’re already bursting at the seams may seem counterintuitive. However, the more hydrated you are, the less fluids your body will retain.
So, sip water throughout the day to help flush out your system.
Eat Foods That Are Natural Diuretics
Diuretics are substances that increase the excretion of fluids through the kidneys. In other words, they flush excess fluids and minerals, such as sodium, out of your body.
The best foods and ingredients for the job (that are also very healthy) include:
- Asparagus
- Artichokes
- Celery
- Carrots
- Watermelon
- Cucumbers
- Tomatoes
- Parsley
- Eggplant
- Cranberry juice
- Cabbage
- Apple cider vinegar
- Beets
- Ginger
- Lemons
- Brussels sprouts
It’s also wise to limit your salt intake as salt is known for causing bloating and swelling.
Increase Your Protein Intake
Low protein levels in your blood cause lower blood osmolality — or thickness of the blood. This can also result in fluids leaking from the blood vessels into surrounding tissues, which is the definition of edema. By increasing your protein intake by about 100 grams per day in your third trimester, your blood will remain at the appropriate viscosity that draws fluids back into your veins so your kidneys can flush the excess out.
Exercise Regularly
Exercising is the best way to promote circulation throughout the body. It’s even more critical when gravity is working against you, as it’ll force the blood back up to your heart and relieve your swelling.
You can accomplish this by simply walking or swimming daily to keep your circulation going strong.
Water Immersion
Self-care is paramount while pregnant, and the best way to relax and reduce swelling is by soaking in a nice Epsom salt bath or relaxing in a pool of water. You can also soak your feet and ankles in a deep bowl if those are your only problem areas.
The hydrostatic pressure of the water will help push the fluids back into your veins so they can travel to the kidneys for excretion. The Epsom salts work to draw out toxins, which can further relieve bloating and help you relax and feel rejuvenated.
Wear Compression Stockings or Leggings
Compression clothing helps maintain the pressure on your body to promote circulation, which is why athletes often invest in compression tights and tops to aid in quick recovery times. By wearing compression leggings or stockings throughout the day, the compression they enact will help push the blood back into your veins for circulation to relieve swelling.