Research-backed
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Swelling typically occurs around the fifth month of pregnancy and can increase further into the third trimester. This swelling found in hands, feet, legs, ankles, and face is known as edema and caused by an increase in body fluids and blood in pregnant women to accommodate the needs of the developing baby. Edema is considered to be normal and helps soften and prepare the body for the development of the growing baby as well as labor (1). Though not harmful, this extra retention of fluid can be uncomfortable for pregnant women. In this post, we bring you 8 natural remedies for swelling in feet during pregnancy.
1. Limit Salt Intake
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Though it’s impossible to completely cut out salt from your diet because of the nutrients found in them, consuming too much salt can lead to water retention. Hence it is best to limit the intake and keep it to moderate amounts (2).
2. Avoid Standing For Long
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Standing for long periods of time can cause swelling in the feet during pregnancy due to increased pressure. While sitting, try switching between different positions and slightly elevate your feet to promote blood flow. You can also use pillows to raise your feet while sleeping (3).
3. Stay Active
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If your doctor has given you the go-ahead to workout during pregnancy, try to keep active by going for short walks or by doing gentle exercises. Working out has many health benefits during pregnancy. So unless you are running a high-risk pregnancy, you should be fine to keep your body active during this time (4).
4. Avoid Caffeine
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One more reason to avoid caffeine during pregnancy! We know it can be hard to let go of your morning cup of coffee. But being diuretic, it increases your tendency to pee due to more production of urine. Avoiding caffeine will not only help reduce swelling in the feet, but it will also help you sleep better as you won’t have to constantly wake up in the middle of the night to pee (5).
5. Sleep On Your Left Side
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You might have probably heard this a lot and there’s a reason why doctors and experts recommend pregnant women to choose left while sleeping. Sleeping on your left improves blood circulation to the heart as well as your growing fetus. It also helps your kidneys expel fluids and wastes from your body, and thus reduce swelling (6).
6. Try A Massage
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A relaxing massage can be rejuvenating to the mind and body. You can book an appointment for a prenatal massage or reflexology, both of which improve circulation (7).
7. Stay Cool
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The hot weather might be one of the reasons to aggravate the swelling in your feet. Avoid stepping outside when the temperatures are soaring and wear clothes accordingly. Switch to light and comfortable clothes that are ideal for hot and humid weather (8).
Another important thing to keep in mind is to stay hydrated. Make sure you drink plenty of water every day, approximately 8 to 10 glasses. Proper hydration is important to flush out toxins and will prevent your body from retaining excess water.
8. Wear The Right Stockings And Footwear
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You can opt for compression stockings or supportive tights that help improve circulation to your legs and feet (9). Though you don’t have to ditch your heels all throughout your pregnancy, it’s best to wear comfy sneakers as much as you can. Make sure the socks are comfortable and not too tight for your feet.
Though swelling is not a cause for worry, sudden swelling in your face or hands could indicate preeclampsia (10). Hence it is best to consult your healthcare provider if any such symptoms occur. We hope that our list of home remedies will help you have a more comfortable pregnancy. Take care!
