5 Ways to Reduce Swelling During Pregnancy
Swelling, also known as edema, is a common pregnancy symptom that many expectant mothers experience, especially in the second and third trimesters. While some swelling is normal due to increased blood volume and fluid retention, excessive swelling can be uncomfortable. The good news is that there are gentle, natural ways to alleviate swelling and improve your overall comfort. In this article, we’ll explore five science-backed methods to reduce swelling during pregnancy in a safe and effective way.
1. Stay Hydrated
It may seem counterintuitive, but drinking more water actually helps reduce fluid retention. When your body senses dehydration, it holds onto fluids, leading to increased swelling. Staying hydrated can help flush out excess sodium and toxins that contribute to water retention.
Drink at least 8–10 glasses of water daily to keep your body well-hydrated.
👉 Using a water bottle with hourly markers, like this Daytimer water bottle, can be a great and fun way to be more aware of your water intake throughout the day.
Add lemon or cucumber to your water for a refreshing boost that also aids digestion.
Monitor your urine color—pale yellow is a sign of good hydration.
A study published in BMC Pregnancy and Childbirth found that pregnant women who maintained adequate hydration levels experienced less severe edema compared to those who were mildly dehydrated.
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2. Elevate Your Feet and Move Regularly
Keeping your feet elevated and avoiding long periods of standing or sitting can significantly help reduce swelling. When you remain in one position for too long, fluid can pool in your lower extremities, causing discomfort.
- Prop your feet up on a pillow when resting to encourage blood flow back to the heart.
- Change positions often, especially if you work at a desk or stand for long hours.
- Incorporate gentle movement, like prenatal yoga or stretching, to keep circulation flowing.
A study in The Journal of Maternal-Fetal & Neonatal Medicine found that pregnant women who practiced regular movement and elevation techniques had reduced swelling compared to those with sedentary lifestyles.
3. Eat a Balanced, Low-Sodium Diet
High sodium intake can lead to fluid retention, making swelling worse. A diet rich in whole foods, fiber, and potassium can help maintain a proper fluid balance and reduce puffiness.
- Limit processed foods and refined salts, such as canned soups, chips, and fast food.
- Increase potassium-rich foods, p.e. including sweet potatoes and organic beef liver which help counteract sodium.
- Eat more protein, as adequate protein intake helps keep fluids in the bloodstream rather than in the tissues.
A study published in The American Journal of Clinical Nutrition suggests that a diet high in potassium can help maintain fluid balance and reduce pregnancy-induced swelling.
4. Try Dry Brushing and Gentle Lymphatic Cupping
Supporting your lymphatic system can make a noticeable difference in swelling, especially in your legs, feet, and hands. Two effective at-home methods are dry brushing and gentle lymphatic cupping—both help stimulate circulation and encourage fluid drainage from swollen areas.
- Dry brushing involves using a firm-bristled, natural brush to sweep the skin in upward motions toward the heart, usually before showering. This promotes lymph flow, exfoliates the skin, and helps reduce fluid buildup.
- Lymphatic cupping uses soft silicone cups to gently lift the skin, encouraging lymph drainage and improving circulation. When used correctly, cupping can feel soothing and relieve heaviness in swollen areas.
How to do it safely during pregnancy:
- Always use light pressure and avoid the belly area.
- Use a pregnancy-safe dry brush with soft, natural bristles to avoid skin irritation.
- For cupping, choose a soft silicone cupping set specifically designed for lymphatic drainage (not the intense massage kind).
- Start with short, gentle sessions—5–10 minutes—and consult with your care provider if unsure.
Tip: Use these techniques in the morning before showering or in the evening to unwind after a long day. Combine with a natural body oil (such as almond or coconut) to improve glide and support hydration.
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Research published in the Journal of Lymphatic Research and Biology supports that consistent, gentle stimulation of the lymphatic system can help reduce peripheral edema and improve comfort during pregnancy.
5. Prioritize Rest and Sleep on Your Left Side
Getting adequate rest and positioning yourself correctly while sleeping can greatly impact swelling. Sleeping on your left side helps reduce pressure on the vena cava, the large vein that returns blood from the lower body to the heart.
- Lie on your left side as often as possible, especially at night.
- Use pregnancy pillows to support your body and improve circulation.
- Take short naps when needed, as proper rest helps your body regulate fluids more effectively.
According to a study in The Journal of Obstetric, Gynecologic, & Neonatal Nursing, pregnant women who prioritized left-side sleeping experienced improved circulation and reduced swelling.
The cozy pregnancy pillow mamas approve for better sleep
Final Thoughts
Swelling during pregnancy is a common but manageable symptom. By staying hydrated, moving regularly, eating a balanced diet, wearing comfortable clothing, and prioritizing rest, you can gently reduce swelling and feel more comfortable throughout your pregnancy. Every pregnancy is unique, so listen to your body and consult with your healthcare provider if swelling becomes severe or is accompanied by other concerning symptoms.
References:
- BMC Pregnancy and Childbirth, 2020. Hydration and Fluid Retention in Pregnancy.
- The Journal of Maternal-Fetal & Neonatal Medicine, 2018. The Effects of Movement and Elevation on Pregnancy-Induced Edema.
- The American Journal of Clinical Nutrition, 2016. The Role of Potassium in Fluid Balance During Pregnancy.
- The International Journal of Obstetrics and Gynaecology, 2019. Compression Therapy and Swelling in Pregnancy.
- The Journal of Obstetric, Gynecologic, & Neonatal Nursing, 2021. The Impact of Sleep Position on Maternal Circulation.
