During pregnancy it is very common, about 50% of all pregnant women face this problem. The swelling can be seen around their legs, fingers, face, lower back, ankles during the last few months of pregnancy. The fluid is collected at the lowest point in your body due to gravity, the hot weather and during end days of pregnancy the swelling gets worse.
Cause of Swollen Feet and Ankles
Edema can occur during pregnancy because the body fluids may increase to nurture both your baby and you. These blood fluids are accumulate in various tissues, that results in increased blood flow it can cause pressure on your uterus on the pelvic areas, veins and vena cava which causes swelling.
7 Easy Tips for Swollen Feet
We cannot stop edema or swelling of our body, but we can able to reduce or limit the swelling. Sometimes the swelling can become worse and leads skin tender & painful legs. Here are 7 powerful ways to get rid of swollen feet.
- Balanced diet
Eating a healthy and balanced diet will help you to maintain healthy weight during pregnancy. Diet should be combination of pulses, cereals, fish, eggs, beans, meat, milk products, poultry and good amounts of fruits and vegetables. Have limited amounts of salt, fats and sugars. Avoid highly processed foods, pre packed and carbonated beverages. Include foods like rich in vitamins C and E which includes.
- citrus fruits
- green and red peppers
- sunflower seeds
- vegetable oils
- wheat germ
- cashews and almonds
- sweet corn
- Avoid sticking to one place
Do not sit or stand at the same place for long time. Take breaks frequently, when you are sitting on sofa or standing on the floor for long time. If you have a habit of sitting down a lot, take a walk for at least 5-10 minutes.
- Elevate your legs
Gravity makes your feet swell, because the fluid is accumulated in your feet. So, elevate your legs when you are sleeping or sitting. Use two to three pillows and place your legs on them. If you working, then put a box or stool under your desk.
- Sleep on your sideAlways try to sleep on your side either left or right. Prefer sleeping left, this way you can eliminated swelling and sleeping on left side will also cure acidity.
- Physical activity
Start doing few simple exercises like walking, yoga, simple body stretches, meditation, etc. Regular physical activity helps in blood flow throughout the body. You can also go for pooling, while swimming the water pressure pushes the fluids from tissues back into the veins.
- Avoid tight cloths
Do not wear tight cloths, elastic-tops socks and stockings. Wearing tight cloths can block the blood flow and fluids in throughout the body. Remember your target is proper blood flow and fluids as freely as possible.
- Drink lots of water
Drinking enough water will help you to flush out all the chemicals from the body. It is recommended to drink at least 8-9 glasses a day. Water will help you to remove the excess sodium, waste products from the body and reduces swelling in your feet.
Do not worry if you have swollen feet during pregnancy. It completely normal and can be revered by following these above simple tips. Check with your health care provider if the symptoms are not subsisted with these above tips.