Pregnancy brings about many physical changes in a woman’s body and one common unpleasant change is swelling, also known as edema. This is caused by your expanding uterus putting pressure on your veins, which slows down blood flow.

As a result, your body retains more fluid, which can cause swelling in your face, hands, feet, ankles, and legs. The good news is that there are various ways to reduce swelling during pregnancy, some of which we’ll discuss in this article.

1. Stay Hydrated

Drinking plenty of water (at least eight glasses a day) can help flush out excess fluid from your system. Not drinking enough water can actually cause your body to retain fluid, leading to further swelling.

So, stay hydrated by drinking water and fluids such as coconut water, fresh fruit and vegetable juices, and herbal teas.

2. Elevate Your Legs

Putting your feet up and elevating your legs can help reduce swelling in your ankles and feet. Try to elevate your feet as often as possible, especially when you’re sitting for extended periods.

Prop up your feet on a stool or cushion to keep them elevated above your heart to promote good blood circulation.

3. Wear Comfortable Shoes

Choose comfortable, well-fitting shoes that provide good support. Avoid wearing high heels and tight-fitting shoes, as they can make swelling worse. Instead, opt for shoes with a low heel, a wide toe box, and good arch support.

Wearing compression socks or stockings can also help reduce swelling in your legs and ankles.

4. Exercise Regularly

Regular exercise can help improve blood circulation and reduce swelling during pregnancy. Consult your doctor before starting any new exercise regimen. Low-impact exercises such as walking, swimming, and yoga are great options.

Make sure to wear comfortable clothing and shoes, and take frequent breaks to rest and elevate your feet.

5. Reduce Salt Intake

A diet high in salt can cause your body to retain water, leading to swelling and bloating. Reducing your salt intake can help to control fluid retention in your body.

Avoid processed and packaged foods, which are often high in salt, and try to cook fresh meals at home using minimal salt or alternative seasoning options.

6. Massage Your Swollen Areas

Gentle massage can help reduce swelling and improve blood circulation. Massage your feet and legs upward toward your heart, with long strokes.

This can help to move excess fluid out of your tissues and into your lymphatic system, where it can be eliminated from your body. Be sure to use a mild, non-irritating oil or lotion.

7. Get Plenty of Rest

Your body needs more rest during pregnancy, and getting enough sleep can help reduce swelling in your face, hands, and feet.

Try to get at least eight hours of restful sleep each night, and take frequent breaks when you’re standing or sitting for long periods. Finding a comfortable position for sleeping, such as lying on your left side, can also help improve blood circulation and reduce swelling.

8. Use Cold Compresses

Using a cold compress on swollen areas can help reduce inflammation and provide relief. Soak a clean washcloth in cold water or wrap a few ice cubes in a towel and place it on the affected area for 15-20 minutes. Repeat this 2-3 times a day, as needed.

9. Try Acupuncture

Acupuncture is an ancient Chinese practice that involves inserting fine needles into specific points of the body to restore balance and promote healing. This can help to reduce swelling during pregnancy and relieve other pregnancy-related symptoms.

Talk to your doctor or a certified acupuncturist to see if acupuncture is right for you.

10. Consult Your Doctor

If your swelling is severe or you experience sudden swelling or weight gain, you should consult your doctor. These symptoms could be a sign of a serious pregnancy complication such as preeclampsia, which requires immediate medical attention.

Regular prenatal checkups can help your doctor monitor your swelling and ensure you have a healthy pregnancy.