10 Tricks to Soothe Swelling During Pregnancy

The Causes of Swelling During Pregnancy: Understanding the Bloat

Swelling, also known as edema, is a common occurrence during pregnancy. It's mainly caused by your body's natural response to increased blood volume and hormonal changes. As your body retains more fluids, the extra fluid can accumulate in your tissues, resulting in swelling. Here are some factors that contribute to swelling during pregnancy:

10 Tricks to Soothe Swelling During Pregnancy

Increased Blood Volume: More Fluids, More Swelling

During pregnancy, your blood volume increases significantly to support your growing baby. This increased blood volume helps transport nutrients and oxygen to both you and your baby but can also lead to fluid retention, causing swelling in your legs, feet, and hands.

Hormonal Changes: The Culprits Behind the Bloat

Hormones play a significant role in pregnancy, but they can also contribute to swelling. Hormonal changes, particularly an increase in progesterone, can cause your blood vessels to relax and expand, making it easier for fluid to seep into surrounding tissues.

Pressure from the Uterus: Squeezing the Fluids

As your baby grows, your uterus expands and puts pressure on your pelvic veins, slowing down the blood flow from your legs and feet back to your heart. This sluggish circulation can lead to fluid buildup and swelling in the lower extremities.

Gravity at Play: The Pull of Swelling

Gravity is not your best friend when it comes to swelling. When you stand or sit for prolonged periods, gravity can make it harder for your body to return fluids to your heart. This can result in swelling, especially in your lower legs and feet.

Now that we've explored the causes, let's dive into some expert tips to help you find relief from swelling during pregnancy.

Tips to Reduce Swelling During Pregnancy

Stay Hydrated: Guzzle that Water!

First things first, hydration is key! Staying hydrated actually helps flush out excess fluids, reducing the risk of swelling. Aim for a minimum of eight glasses of water a day. If plain water doesn't tickle your taste buds, infuse it with a splash of lemon or cucumber for a refreshing twist.

Kick Up Those Feet: Elevate and Relax

When it comes to battling the swelling monster, elevation is your secret weapon. Kick off those shoes, put your feet up, and let gravity do its magic. Elevating your feet above heart level helps improve circulation and decrease fluid retention. 

Compression Socks: Fashion Meets Function

Whoever said compression socks were only for grandmas clearly hasn't experienced the magic they work during pregnancy. These babies are a game-changer! Compression socks gently squeeze your legs, promoting blood flow and reducing swelling. Plus, they come in all sorts of funky patterns, so you can rock those legs in style!

Move It, Mama: Get Your Blood Pumping

Exercise might be the last thing on your mind when you're feeling bloated, but trust me, it's worth it! Gentle exercise, like prenatal yoga or walking, gets your blood flowing, reducing fluid buildup in your extremities. Additionally, regular exercise helps maintain a healthy weight, which can minimise swelling. 

Embrace a Low-Sodium Lifestyle

We all love a little flavour in our lives, but excessive salt intake can be a sneaky culprit behind swelling. High levels of sodium lead to water retention, exacerbating bloating. Opt for low-sodium alternatives or experiment with flavorful herbs and spices to season your meals.

Choose Nutrient-Packed Foods

Eating a balanced diet is not only crucial for your baby's development but can also help combat swelling. Incorporate foods rich in potassium, such as bananas, spinach, and avocados, as they help regulate fluid balance in your body. Additionally, indulge in foods high in vitamin C, like oranges and strawberries, which aid collagen production and support blood vessel health.

Stay Cool: Beat the Heat

Hot weather can be a swelling catalyst, so beat the heat to keep the bloat at bay. Seek refuge in air-conditioned spaces, take cool showers, and wear loose, breathable clothing. Embrace your inner fashionista with flowy dresses and comfy sandals. 

Sleep Like a Baby: Snooze Soundly

As an expecting mama, a good night's sleep is pure gold. But did you know it can also help alleviate swelling? When you're well-rested, your body functions more efficiently, including fluid regulation. Invest in a supportive pillow, create a calming bedtime routine, and bid farewell to sleepless nights and swollen ankles.

Reduce Sweet Temptations

Sugar might be your pregnancy craving kryptonite, but it can exacerbate inflammation and fluid retention. Opt for healthier alternatives like fresh fruit or natural sweeteners.

Seek Expert Advice

Remember, every pregnancy is unique, and what works for one mama might not work for another. If you're concerned about swelling, always reach out to your trusted OB-GYN for personalised guidance. They can evaluate your specific situation, offer tailored recommendations, and ensure a smooth and healthy pregnancy journey.


reduce swelling during pregnancy


  1. American Pregnancy Association. (n.d.). Swelling During Pregnancy. Retrieved from https://americanpregnancy.org/pregnancy-health/swelling-during-pregnancy/
  2. Mayo Clinic. (2022, March 29). Pregnancy week by week. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20048495
  3. NHS. (2021, April 22). Swollen ankles, feet, and fingers in pregnancy. Retrieved from https://www.nhs.uk/conditions/pregnancy-and-baby/swollen-ankles-feet-pregnant/
  4. The American College of Obstetricians and Gynecologists. (2019, November). Prenatal Nutrition. Retrieved from https://www.acog.org/womens-health/faqs/prenatal-nutrition

Note: The information provided in this article is for educational purposes only and should not be considered medical advice. Always consult with your healthcare provider for personalized recommendations and guidance during pregnancy.