The changes that pregnancy can bring to a woman are many, both psychological and physical1. While some parts of the body change and adapt to welcome a new life, other parts are also indirectly affected. This is what happens, for example, when we notice that a woman has swollen feet in early pregnancy. Swollen feet in the early stages of pregnancy are common and can happen for different reasons, but just because it’s considered common doesn’t mean it isn’t a problem to address, especially when it starts to bother the expectant mother. The feet aren’t the only area affected by swelling during pregnancy, which can occur throughout a woman’s body at various stages. And although the issues are quite similar, having swollen feet at the beginning of pregnancy is one of the most alarming things for women for a few reasons.

Concerns During Pregnancy

The first is that this is a change that’s never happened before (at least not during this pregnancy), and anything different is always approached with suspicion. The second is because, as it happens early on in pregnancy, it makes many women worry that something might be wrong. The third is that swelling in the feet in particular can be uncomfortable and even painful in some cases. It’s always important to see a doctor if this pain begins to prevent the woman from having a comfortable pregnancy. To better understand how to get rid of this discomfort and keep pregnancy unaffected, we first need to know why swelling happens and how it occurs in a pregnant woman’s body.

Why Does Swelling Happen During Pregnancy?

When a woman is pregnant, various changes take place in her body, and we can say the main one is the growth of the uterus and, consequently, the belly. The growth of these organs causes some veins that connect the lower limbs to other parts of the body to be compressed, resulting in blood accumulating in this region of the body2. Since the feet are the lowest part of the body, they tend to swell more than other areas, although they’re not the only part to experience this type of swelling. Over time, the body itself will adapt to these changes, but in early pregnancy, it can be more uncomfortable. That said, it’s important to emphasize that swelling during pregnancy is normal and happens to all pregnant women. But if the woman feels discomfort or pain because of it, there are some things that can be done to relieve these symptoms.

How to Reduce Swelling During Pregnancy?

To avoid swollen feet in the beginning of pregnancy, there are several things a woman can do, from small behavioral changes in daily life to some dietary tweaks that help boost blood circulation. Some of the main tips to reduce swelling during pregnancy are:

  • Avoid standing for too long – This puts pressure on your feet and makes your blood work harder to get there, resulting in swelling.
  • Avoid wearing high heels – Another thing to avoid. Pregnant women in high heels put extra pressure on their feet, causing swelling to appear faster and often more uncomfortably. Skip these kinds of shoes while pregnant.
  • Take short walks – Exercise for pregnant women is a great ally in combating swelling and improving circulation. Short walks help your blood flow well without putting too much effort on you. But don’t overdo it, 30 minutes of walking three times a week are enough.
  • Drink plenty of water – Water is always a great ally, as it hydrates and also helps reduce fluid retention in your body.
  • Rest lying on your side – This helps blood circulate well and gives your feet a break, which helps prevent swollen feet in early pregnancy.
  • Foot massage – Massages are great allies for improving blood circulation in the area, and are also very relaxing.

Diet to Prevent Swollen Feet in Early Pregnancy

Besides all these ways to avoid swelling during pregnancy, there are also a few dietary changes a pregnant woman can make to help prevent these issues. The main dietary weapon against swelling in pregnancy is diuretic foods such as parsley, beetroot, spinach, cucumber, orange, and passion fruit, for example. These help the blood flow better, prevent fluid retention, and thus reduce swelling in the feet3. The opposite is also true: some foods that retain fluid can make swelling worse, like sugar, salt, sausage, and especially processed foods like canned and frozen items.

Be Careful With Other Types of Problems

There are cases when swelling during pregnancy is very bothersome or painful. This may be a reason to see a doctor to check if it might be something more serious. Especially if the woman has a tendency to or history of circulation problems, it’s important to be extra careful and take steps to prevent swelling even more cautiously than usual. Preeclampsia is one of the problems that can arise from swelling in pregnant women, an issue directly related to blood pressure, so if the swelling is beyond normal, see a doctor. Having swollen feet at the beginning of pregnancy is one of the side effects that comes with the whole process. Over time, we learn there are others too, and there are ways to deal with them all. It’s necessary to learn to live with it, but also to stay aware that this is something common and happens to almost every woman who gets pregnant. Of course, when a problem of this kind causes great discomfort or pain, it’s time to see a doctor to check if the swollen feet are causing other, potentially more serious, conditions. That’s why it’s so important that, even though it’s common, care should be taken from the very beginning, because that is the best way to prevent bigger problems from developing. See Also: Sore and Swollen Breasts – Reasons Why It Happens Photo: George Hodan