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Hello, mother-to-be! While you may surely be enjoying the perks of pregnancy - relishing in cozy clothes, embracing your baby moves, and ah, all the naps! Pink Orchid is here at your service to take care of your swollen feet.
As your pregnancy progresses, your body shape and posture changes naturally. With the right attention to all these changes, Pink Orchid can help you get rid of all the discomfort caused due to this.
Now, let’s talk about your swollen feet and ankles! Are you worried about them? But what if, it’s completely normal? Because it is. Additionally, you also need to know about the causes of your swollen feet. You must be aware of how to reduce the swelling naturally and how to stay comfortable and healthy during pregnancy! So, let’s get going!
Table of contents
What Causes Swollen Feet and Ankles During Pregnancy?
Swollen feet during pregnancy is one of the common side effects that it brings with itself. It is normally caused by the extra fluid present in your body. Moreover, one of the other reasons can be the growing uterus. It is also the result of increased blood flow. Medically claimed, edema is a body condition that causes swelling because of the extra fluid present in your body’s tissues.
First Trimester (0-13 weeks)
The first trimester of pregnancy is more about symptoms of nausea, fatigue, and chronic urination. You might experience abdominal bloating at an early stage. It is because of the increasing levels of progesterone hormones. Though it is highly unlikely that it happens at such an early stage, you may observe a bit of swelling. If you feel uneasy and are experiencing headaches, see your doctor!
Second Trimester (14-26 weeks)
The second trimester is where all the previous symptoms mostly disappear. However, you may experience a growing belly, larger breasts, dizziness, and congestion. You may also witness swelling because of the increased blood flow and excess fluid present in your body. But of course, the extra fluid prepares your body for labor. It may consequently soften your body and you’ll observe puffiness in your hands.
Third Trimester (27-40 weeks)
The third trimester is the final period of your pregnancy. It is the most usual time to experience swollen feet. The main reasons are again the surged blood flow and growing uterus. The uterus gets heavier as the baby inside your womb grows, but it isn’t harmful in any way. You may also experience swelling because of the hot water or dehydration! So, go on and have a glass of water and relax!
Is It Normal To Have Swollen Feet & Ankles During Pregnancy?
Yes! It is absolutely normal to experience swelling during pregnancy. Various factors like excess body fluid, the growing uterus, and rapid hormonal changes lead to it. It goes away after the delivery of your child.
However, when swelling is rapid and extreme in nature, it can prove to be critical. Subsequently, swelling that is moderate in nature is the result of edema and is not harmful at all! It might be uncomfortable but you need not worry about it.
Home Remedies For Swollen Feet
Natural home remedies are the best when you want to get rid of swollen feet and ankles naturally. These are safe and will help excrete excess fluids out of your body.
1. Drink lots of water and stay hydrated
Yes! Drinking 8-10 glasses of water can neutralize and flush out the extra fluid with water from your body. As it is, one of the factors that cause swelling in the feet is the excess fluid present in your body. That is how this practice will help your body get rid of unwanted waste material.
2. Avoid caffeine
As a mother-to-be, you must limit the intake of caffeine up to 200-300 milligrams a day. As per WHO recommendations, intaking caffeine more than 300 mg per day has an increased risk of loss during pregnancy. This can also result in a miscarriage or stillbirth. However, it makes your body hold on to the fluids and thereby making swelling worse.
3. Walk daily
Walking during pregnancy can be very beneficial. It not only helps in regulating the circulation but also prevents your feet to swell. It is a safe practice and helps in maintaining a healthy weight gain. You must know what the American College of Obstetricians and Gynecologists (ACOG) has to say about this. It states walking during pregnancy can also reduce the risk of preeclampsia.
4. Foot massage
Foot massage during pregnancy can be your ideal chance to get rid of swelling. However, Prenatal massage also helps in regulating your blood circulation. It loosens your muscles and can also prevent blood clots. As a result, it improves your sleep quality, balances stress hormones, and reduces swelling of joints, hands, and feet. Know more about the benefits of prenatal massage.
5. Wear comfy clothing
One of the perks of pregnancy is you get to wear loose comfortable clothing. It fosters good blood circulation throughout your body. Whereas wearing tight clothes can aggravate the swelling
6. Sleep on your side
Well, well, well! Experts recommend you sleep on your left side. It stimulates your kidneys to remove unwanted waste material. As a result, this reduces swelling in your feet. Moreover, it also helps in nourishing your baby. It takes the nutrition of blood straight to your little one!
7. Intake of salt, potassium, and other nutrients
It is vital for you to opt for a diet that is rich in salt, potassium, and other nutrients. Salt that is sodium manages the fluid level and pH level of your body. The recommended maximum intake of sodium is 2,300 milligrams per day. (About 1500 milligrams a day for high BP patients) Food items that are rich in potassium and other nutrients also retain the excess fluid present in your body. Some good sources of sodium are - milk, eggs, fish, vegetables, fruits, etc.
8. Get yourself a pair of compression socks
You must wear compression stockings during pregnancy. It assists in improving blood circulation and reduces swelling. It also helps in preventing varicose veins that occur on the legs when the valves of the veins do not work adequately. They have the ability to push the blood back to your heart as it reduces the diam of blood vessels in your legs.
9. Elevate your feet!
Elevating your feet can be the perfect solution to the problem of feet and ankle swelling. With the help of cushions and pillows, you can create a position for yourself. This position that is a bit above the level of your heart will reduce the swelling. Try to do this for 15-20 minutes in one go and for roughly 2-3 times a day.
10. Do you enjoy swimming? Go for it!
Swimming is one of the safest exercises that you can go for without having any second thoughts. Moreover, it helps in getting a night of good quality sleep and nurtures your baby’s neurological system. It builds your strength but it is also important to review certain points before getting into a swimming pool.
Monitor the temperature
Stay hydrated
Stop in case you experience nausea, bleeding, warmth, or abdominal pain.
Seek the help of a trainer in case you’re new at this!
Does Hot Or Cold Water Help With Swelling During Pregnancy?
Yes, it surely can. All you need to do is dip your feet in warm water for 15-20 minutes. You can fill a large bowl with warm water and Epsom salt and get yourself a water soak. It is one of the natural remedies that you can opt for that would reduce the swelling.
You’re absolutely free to add some essential oils to the bowl. An ice pack will also lower your body temperature and indeed will reduce pain and swelling. Nevertheless, a cold compress will do the same. It will soothe your swollen feet and shall lessen the pain.
Foods To Reduce Swelling During Pregnancy
Some food items that can naturally help you to reduce swelling are as follows -
Food items that are rich in potassium can assist your body in balancing the excess fluid present in your body.
Bananas
Spinach
Yogurt
Potatoes
Avocados
Kiwi
Cabbage
Prune juice
Food items that assist in the secretion of fluids through the kidneys include -
Carrots
Watermelon
Cucumber
Tomato
Celery
Eggplant
Garlic
Avoid processed foods.
Abnormal Swelling During Pregnancy
These are the following conditions when swelling can be abnormal and critical to your pregnancy. All you need to do is give a call to your OB-GYN and need not panic because of that can imbalance your hormones.
Extreme and swift swelling in your hands, feet, and ankles.
Puffiness around your eyes.
Preeclampsia - Extreme swelling in your hands, face, or the puffiness around your eyes. It also involves headaches, sudden nausea, shortness of breath, and abdominal pain simultaneously. The main symptoms are edema, protein in the urine, and high blood pressure (140/90 mm Hg or higher). It usually happens during late pregnancy. The reason for its cause might be genetic problems, bad nutrition, blood vessel problems, etc.
Deep venous thrombosis (DVT) - Is a risky condition during pregnancy. It transpires when a blood clot forms in deep veins in your body. The risk of the occurrence is throughout the trimesters and may also cause a pulmonary embolism (PE). It is a condition where a blood clot occurs in the lungs. It might be life-threatening and restrict blood flow. The symptoms of DVT include substantial pain in the leg, redness, and a warm sensation in the leg that is agonizing.
Oh, relax dear mother-to-be! You need to be aware and informed of these medical conditions. These aren’t common, so you need not panic! We’ve got it covered for you. You must learn about the massages that you should avoid during pregnancy. Give it a read!
When To See A Doctor?
Swollen feet are normal during pregnancy. It is most experienced during the third trimester. Preeclampsia and Deep venous thrombosis are the two most unusual conditions that require you to connect with your doctor. Whereas you can prevent normal swelling by opting for a prenatal massage and by following a diet that is rich in potassium.
You need to see a doctor if you experience high blood pressure, protein in your urine, or edema. This is usually accompanied by changes in vision, constant headaches, and nausea. This preeclampsia condition involves rapid swelling in your face, hands, and puffiness around the eyes.
In the case of deep vein thrombosis, you would observe swelling in just one leg. It also involves symptoms like redness in the area and a warm sensation. You should see a doctor, in case you experience any of these symptoms.
How To Stay Comfortable & Healthy During Pregnancy?
Well, mother to be it’s time for you to note down some points about how to stay healthy during pregnancy. A relaxing prenatal massage is a solution to all your discomforts. Book a trial session and alleviate your pain with us!
Therapists at Pink Orchid is well aware of their role as professional massage therapist. Prenatal massage can generally enhance your day by providing good quality sleep. Know more about what happens during a pregnancy massage and experience it without even opting for it.
Other than this, it is important for you to always listen to your body. Practices like taking naps, taking 8-10 glasses of water every day, and having 5-6 small meals a day can provide you relief naturally in multiple ways. Subsequently, it is also vital for you to stay active during the day and take some time out for yourself as well.