Reduce swelling easily during pregnancy

Rachel Adams
8 Min Read


Being pregnant is a life-changing event that changes a woman’s body in several ways. Edema, or swelling, is a frequent occurrence among these changes, particularly in the lower extremities. Because of the increased blood volume and hormonal changes, some degree of swelling is thought as normal swelling. Nonetheless, it’s important to differentiate between normal swelling and potential problems. We will examine how to reduce swelling during pregnancy. Its’ causes and a wide range of useful advice on how to properly manage. And lessen this widespread symptom without risking the health of the mother or the fetus.

Understanding the Causes of swelling during pregnancy

Before learning to reduce swelling during pregnancy its’ important to know their causes

Increased Blood Volume: 

A woman’s physiology changes remarkably to support her growing baby throughout pregnancy. The notable difference is the considerable rise in blood volume. Increased blood production in the body can result in fluid retention and swelling, especially in the hands and feet.

Hormonal Changes: 

Progesterone levels that are increased during pregnancy can have a significant effect on the body’s capacity to control fluid balance. This spike in hormones may cause a person to retain water, which may increase swelling throughout the body.

Pressure on Blood Vessels:

One of the wonders of life, the growing uterus, can put strain on the blood arteries in the pelvic. This pressure may cause edema, especially in the lower limbs. By obstructing the blood’s natural path from the legs back to the heart.

Gravity and Fluid Accumulation: 

When a pregnant woman spends a lot of time sitting or standing still. The force of gravity can make it more difficult for fluid to circulate. This may cause fluid to accumulate in the ankles and feet, causing swelling to worsen.

how to reduce swelling during pregnancy

Tips for how to Reduce Swelling during pregnancy

There are many ways to reduce swelling during pregnancy and they are

Stay Hydrated: 

Despite popular assumption, maintaining adequate hydration can aid in the reduction of swelling. The body is less likely to retain fluids when it is well hydrated. Try to consume eight 8-ounce glasses of water or more if you engage in physical activity each day.

Elevate Your Feet:

Raising the legs above the level of the heart helps improve circulation and reduce the accumulation of fluid. When you can, raise your feet while lying on your left side. This posture lessens swelling and promotes blood flow back to the heart.

Regular Exercise:

Engaging in low-impact workouts, such as walking or swimming, increases circulation and minimizes excessive swelling. Prioritize joint-friendly activities, and before beginning any fitness regimen while pregnant, speak with your healthcare physician.

Compression Stockings: 

Specifically made to support the legs and prevent fluid buildup, and encourage effective blood flow. These stockings are tighter around the ankles and progressively softer toward the thighs.

Healthy Diet:

A nutritious diet is essential for controlling edema. Make sure your food is well-balanced. Limit sodium intake and prioritize whole grains, fresh produce, lean meats, and whole grains. Consuming too much salt can increase fluid retention, which worsens swelling.

Avoid Prolonged Sitting or Standing:

It’s imperative to shift positions frequently in order to avoid fluid buildup. If you work at a desk, take short breaks to move around. If your job requires you to stand a lot to improve circulation. Try to take short breaks with your feet up.

Cool Compresses: 

Cool compresses applied to swollen areas might offer fast relief. For fifteen to twenty minutes, use a clean cloth soaked in cold water to the swollen areas. Stay away from applying ice straight to skin  to minimize any harm.


Lymphatic drainage can get encouraged and edema can get reduced by gentle massage, particularly in upward strokes towards the heart. Choose a trained pregnancy massage therapist at all times. So that the massage gets customized to the unique requirements of pregnant mothers.

Sleep on Your Left Side:

It matters how you sleep throughout pregnancy. Sleeping on your left side lowers your risk of swelling by promoting adequate circulation and better blood flow to heart. Get a pregnancy pillow to enhance your comfort.

Manage Stress: 

Fluid retention may be a result of ongoing stress. To encourage relaxation and well-being, incorporate stress-reduction methods into your routine like deep breathing exercises, meditation, or yoga during pregnancy.

Also Read : Constipation During Pregnancy

When to Seek Medical Attention

While some degree of swelling is common during pregnancy. It’s important to watch out for any signs of more serious issues. Contact your healthcare professional if you face any of these sign s& symptoms:

  • Sudden & intense swelling in the hands and face.
  • Gaining weight quickly
  • headaches or visual abnormalities along with swelling
  • Tenderness or pain in the enlarging regions.
  • Swelling that doesn’t go better when elevated and rested.

These signs may point to diseases like deep vein thrombosis, gestational hypertension, or preeclampsia. That need to get treated right once to protect the mother and the child.


Pregnancy swelling is a common and, for the most part, controllable condition. Pregnant women can effectively minimize and manage swelling by knowing how to reduce swelling during pregnancy. That includes regular exercise, good lifestyle choices, and close attention to body signals. But it’s important to understand that each pregnancy is different. And that individualized care is necessary for a happy and healthy transition to motherhood. It is crucial to confer with healthcare professionals. To make sure that the actions done are in line with specific medical circumstances, giving moms peace of mind. Additionally, the best possible care for their developing child. So taking proactive measures to manage swelling, can help ensure that this life-changing period is enjoyable and comfortable for you.

Frequently asked questions

Q1: When does pregnancy swelling go down?

Ans: It could take up to two weeks for swelling to go away.

Q2: Why do pregnant women’s feet and hands swell up?

Ans: Because of the body’s excess fluid and the pressure exerted by the uterus’s growth.

Q3: What foods reduce swelling during pregnancy?

Ans: Eating meals high in potassium, such as bananas, and avoiding caffeine will help minimize swelling.

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Rachel Adams, is an expert on women's health. Her work at is aimed in helping women understand their bodies better through easy-to-read articles and blogs. With Rachel, you get an advice that you can trust. In women's health topics, she covers everything from pregnancy tips to staying healthy after childbirth. Her writing style is clear and friendly, making even the complex topics easy to understand. Rachel's mission is to empower women with the knowledge they need to make smart choices about their health. Whether you're expecting a baby or just want to feel your best, Rachel's articles are here to guide you through every step of your decisions
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