Swelling during pregnancy: causes and how to treat it

Many women talk about glowing and feeling like the best version of themselves during pregnancy. While your growing belly, luscious hair and glowing skin are all benefits of pregnancy, there are less glamorous sides too. Swelling during pregnancy is one such symptom that can be uncomfortable and leave you feeling self-conscious. But is it something to worry about? Here we’ll go over the causes, when it starts, when you should be concerned and remedies to minimize this symptom.

Swelling during pregnancy, also called edema, can be a normal pregnancy symptom.¹ The body is designed to retain more water during pregnancy.² This allows it to soften and stretch to accommodate the growing baby and open the pelvis for birth.³ By the time you reach full term, you’ll probably be carrying 2-3 pounds (1-1.5 kg) of extra fluid.⁴ In addition to extra fluid, the weight and size of your growing baby and uterus can put pressure on major blood vessels, compromising circulation and causing fluid buildup in the legs and feet.^1.2 Other contributing factors include hot weather, long periods of standing or sitting, DehydrationAnd diet.^1.2

This symptom can occur when your uterus reaches a size where it presses on the inferior vena cava. This can happen towards the end of the second trimester, or around the fifth month of pregnancy, and may continue or worsen into the third trimester.^1.3 However, since the larger uterus is not the only cause, swelling can occur at any time during pregnancy. Depending on the extra fluid weight, it may occur sooner or later.^3.4

Normal swelling usually occurs in the lower extremities, but can also occur in the hands and face. Swollen ankles and swollen legs in pregnancy are caused by the accumulation of excess blood and fluid.³ Swelling that comes on gradually and gets worse as your pregnancy progresses is most likely normal pregnancy swelling. It’s also normal for swelling to get worse throughout the day and improve overnight.²

Edema in pregnancy, or swelling of the legs that remain indented after pressure, can also be normal. This is caused by circulatory problems and increased fluid volume during pregnancy.⁶

Although gradual, worsening swelling in the evenings can be normal during pregnancy, there are times when swelling is a cause for concern. It is most worrying when it occurs suddenly.³ Sudden swelling of the face during pregnancy can be a sign of pre-eclampsia.⁵ Extremely and suddenly swollen hands during pregnancy can be particularly worrying. Contact your doctor immediately if you experience sudden swelling, especially in conjunction with:²

• Strong headache
• Vision problems
• Pain in the chest or ribs
• heartburn
• Nausea or vomiting
• A general feeling of malaise

You may be wondering if this symptom is related to diet. While foods can sometimes cause swelling in pregnancy, in most cases it is caused by extra fluid and pressure from the growing uterus.³ Foods that can affect swelling during pregnancy include:

Too much salt in the diet can contribute to pregnancy swelling, but remember that in most cases this symptom is normal.¹ It is important to watch your sodium intake, but usually it is not necessary to change your diet unless your doctor recommends it.⁷

2. Foods and drinks containing caffeine

The American Pregnancy Association (APA) recommends limiting caffeine consumption during pregnancy.³ In addition to the effects caffeine has on your baby, it can also cause fluid retention, which causes swelling.^8th

Similar to caffeine, simple carbohydrates can cause your body to retain excess water and fluid. Sweetened beverages, processed snacks, and other high-sugar foods can contribute to swelling during pregnancy.^8th

Although salt, caffeine and sugar can increase swelling during pregnancy, there are also foods that can help you relieve this unpleasant symptom. To reduce swelling during pregnancy, you should consume adequate amounts of the following foods:

Although it may seem counterintuitive, drink enough water every day helps the body not to retain too much fluid. Water helps flush out excess swelling.¹ Aim for 8-12 cups of water per day to keep you and your baby hydrated and to reduce pregnancy swelling.¹¹

2. Fruit and vegetables

Eating plenty of fruits and vegetables daily can help reduce pregnancy edema.⁵ A study showed that pregnant women who consumed fruits and vegetables daily had a lower risk of pre-eclampsiaa condition in which swelling is a symptom.¹²

Getting enough protein helps balance the amount of fluid in the blood relative to the surrounding tissues, which directly affects swelling. Make sure you get enough protein each day from sources like turkey, chicken, and other lean meats to help manage excess swelling during pregnancy.^8th

4. Vitamins and minerals

Talk to your provider about what prenatal vitamins and supplements to take during pregnancy. In general, a prenatal vitamin can help regulate your body’s delicate fluid balance.^8th

The APA reports that potassium can reduce swelling during pregnancy.³ Foods rich in potassium include bananas, avocados, kidney beans and sweet potatoes.^8th Another study showed that taking calcium before conception and during the first trimester may reduce the risk of preeclampsia and swelling during pregnancy.⁹ The best source of food calcium is a dairy product.¹⁰

In addition to diet, you can also take other measures to alleviate this symptom:^1.2

• Avoid standing and sitting for long periods.
• Change positions frequently to prevent fluid from accumulating in one place.
• If possible, put your feet up to encourage blood flow back to the heart.
• Light physical activity, such as walking, can also improve blood circulation and reduce fluid retention.

Swollen feet during pregnancy can be particularly uncomfortable and unsightly. Here are some additional remedies you can try to reduce swelling in the lower extremities:

While exercise and sport, frequent changes of position and elevating the feet are the best ways to prevent leg swelling during pregnancy, Compression stockings can gently compress your lower extremities and promote fluid return to the heart. Compression stockings can be found online, at a pharmacy, or at a nursing uniform store.¹

Muscle movements help compress the veins and move blood back to the heart. To reduce swollen ankles during pregnancy, try these exercises to stimulate circulation. In a seated position, bend and straighten your feet 30 times, then rotate both feet clockwise and counterclockwise eight times each.²

Rubbing and massaging the swollen areas with moderate pressure can improve fluid distribution and promote blood circulation.¹ Ask your partner for an evening foot massage, or use it as an excuse to treat yourself to a pedicure!⁵

Soaking your feet in cold water can reduce swelling and relieve pain and discomfort. Make sure the water is not ice cold, as this can have the opposite effect. For maximum benefit, soak your feet for 20 minutes two to three times a week.⁵

While you may suffer the discomfort of swelling during your pregnancy or feel embarrassed about its appearance, in most cases this symptom is considered a completely normal part of pregnancy. Unless it is sudden and severe, there is probably no cause for concern, but always talk to your doctor about your pregnancy concerns. Although pregnancy edema is usually normal, there are measures (from diet to massage and more) that can help manage it. Usually this symptom goes away within a week or two after delivery, but if it doesn’t, you should contact your doctor.^8th Your feet will return to normal as you adjust to your new life with your new baby!