If you’re pregnant and noticing your ankles, feet, or even hands getting puffier, you’re not alone.
This swelling, known as oedema, is common during pregnancy.
Research states that it affects around 80% of pregnant women, particularly in the third trimester.
While it might seem uncomfortable or concerning, oedema is typically a harmless side effect of pregnancy.
But what exactly is it, and why does it happen?
In this article, we’ll break down everything you need to know about oedema during pregnancy.
What Is Oedema?
Oedema is the medical term for swelling caused by an accumulation of excess fluid in your body’s tissues.
During pregnancy, it’s completely normal to experience some degree of oedema.
It particularly occurs in your legs, ankles, feet, and sometimes hands and face.
This fluid retention is due to the body producing more blood and fluids to meet the needs of the growing baby.
According to the NHS, your body produces about 50% more blood and fluids during pregnancy.
While oedema is usually harmless, severe cases may cause discomfort, making it essential to understand how to manage it.
Why Does Oedema Happen During Pregnancy?
Several factors contribute to oedema during pregnancy.
One of them is to support your growing baby as your body undergoes various changes.
During pregnancy, your body goes through a whole host of changes to support the growing baby.
Here’s a closer look at the main reasons why pregnant women experience oedema:
Increase in Blood Volume
Your body is working hard to support two lives – yours and your baby’s.
To do this, it increases blood and fluid production.
According to the NHS, around 25% of the weight gain during pregnancy comes from increased fluids.
This extra fluid helps nourish your baby and prepare your pelvic joints and tissues for labour and delivery.
However, the downside is that it can accumulate in your extremities, especially later in pregnancy.
Hormonal Changes
During pregnancy, your body produces more of the hormone progesterone, which causes blood vessels to relax.
This relaxation makes it easier for fluids to move from your blood vessels into nearby tissues, leading to swelling.
Additionally, as your body prepares for childbirth, hormone levels rise, which encourages your body to retain more water.
Pressure on Blood Vessels
As your uterus expands to make room for your growing baby, it can put pressure on the large veins in your pelvis.
This pressure slows down the return of blood from your legs to your heart, causing blood to pool in your lower limbs and resulting in swelling.
This is why oedema is more common in the feet and ankles, particularly after standing for long periods.
Common Myths About Oedema During Pregnancy
Oedema is a well-known pregnancy symptom, but with that familiarity comes a fair share of myths and misconceptions.
They come from quick fixes to outright misinformation.
Many mums-to-be may find themselves unsure of what’s true and what’s not when it comes to pregnancy swelling.
Is it really all about salt intake? Will drinking less water help? And is elevating your feet the only way to get relief?
Let’s address a few common myths about oedema during pregnancy and separate fact from fiction.
Myth 1: Swelling Means You’re Eating Too Much Salt
While a high-sodium diet can contribute to water retention, oedema during pregnancy isn’t always caused by how much salt you consume.
Pregnancy oedema is largely due to hormonal changes, increased blood volume, and pressure on your veins from your growing uterus.
While reducing salt intake may help minimise swelling, it’s not the sole cause.
Myth 2: Drinking Less Water Will Reduce Swelling
It might seem logical to cut down on fluids if you’re experiencing water retention, but the opposite is true.
Staying hydrated helps flush excess sodium and fluids from your body.
Dehydration can actually make swelling worse because your body will try to hold on to more water.
Therefore, make sure to drink plenty of water throughout the day.
Myth 3: Elevating Your Feet Is the Only Solution
Elevating your feet is an effective way to reduce swelling, but it’s not the only solution.
Staying active, wearing comfortable shoes, avoiding standing or sitting for long periods, and eating a balanced diet are all important strategies in managing oedema.
Compression socks can also provide additional relief by improving circulation in your legs.
Read on as we’ll touch more on the tips you can do to reduce the swelling later in the article.
Myth 4: Swelling Only Happens in the Third Trimester
Oedema is more common in the later stages of pregnancy due to the increasing pressure on your veins.
But that doesn’t mean it can’t happen outside of that; it can happen at any stage of pregnancy.
Some women experience mild swelling as early as the first trimester.
Then, it tends to become more noticeable in the second and third trimesters as the pregnancy progresses.
When and Where Will I Experience Swelling?
While oedema can occur anywhere in the body, there are certain areas where you are more likely to notice swelling.
The spot of where the swelling occurs can indicate what type of oedema you are experiencing.
There are two types of oedema to familiarise yourself with; peripheral oedema and facial oedema.
Peripheral oedema refers to swelling in your feet, ankles, and hands.
On the other hand, facial oedema happens when your face starts swelling.
Feet and Ankles
The majority of pregnant women, especially in the third trimester, will experience swelling in their feet and ankles.
This occurs because the pressure on the veins in your legs makes it harder for blood to flow upwards, leading to fluid retention.
This swelling tends to worsen as the day progresses, particularly if you’ve been on your feet for extended periods.
Hands
While less common than swelling in the feet, you may notice your hands feeling puffy.
This can make wearing rings uncomfortable or even impossible.
The swelling in the hands is often more noticeable in the morning or after periods of inactivity.
Face
Facial swelling can occur particularly around the eyes and cheeks.
Though facial swelling is less common during pregnancy, it can occur but is usually mild.
If the swelling in your face becomes severe or develops suddenly, get it checked out.
As this could be a warning sign of preeclampsia, a serious condition that requires medical attention.
Is Oedema Ever a Cause For Concern?
You might be wondering, ‘When should I be concerned about swelling during pregnancy?’
Well, in most cases, mild to moderate swelling from oedema is a normal part of pregnancy.
It usually occurs in the feet, ankles, and sometimes the hands, and it’s generally harmless, going away after delivery.
However, it’s perfectly reasonable to be cautious, as there are times when swelling could indicate a more serious issue.
The two most concerning conditions during pregnancy that can cause severe swelling are preeclampsia and blood clots.
While these conditions aren’t common, the risk increases during pregnancy, so it’s important to be aware of the warning signs and symptoms.
Here’s what to watch for.
Preeclampsia
If you experience sudden or severe swelling in your face, hands, or legs, it could be a sign of preeclampsia, a condition that affects blood pressure during pregnancy.
Preeclampsia usually occurs after 20 weeks of pregnancy and can lead to serious complications for both you and your baby if not treated.
Other symptoms of preeclampsia include headaches that won’t go away, vision changes (like seeing spots or blurred vision), and pain in the upper abdomen.
Although only about 5% of pregnant women are affected by preeclampsia, it’s crucial to be cautious.
If you notice any of these symptoms, contact your healthcare provider immediately.
Early detection is key to preventing more serious complications.
Blood Clot
Another serious cause of swelling during pregnancy is deep vein thrombosis (DVT), a condition where a blood clot forms in a deep vein, usually in the legs.
Pregnancy increases the risk of DVT because of hormonal changes that affect blood flow, along with the pressure of the growing uterus on the veins.
According to research, pregnant women are five times more likely to develop DVT compared to women who are not pregnant.
The symptoms of DVT include one leg being significantly more swollen than the other, pain or tenderness, redness or warmth.
DVT can be dangerous because if the clot breaks loose, it can travel to the lungs and cause a pulmonary embolism – a life-threatening condition.
Symptoms of a pulmonary embolism include shortness of breath, chest pain, and coughing up blood.
While DVT affects about 1 in 1,000 pregnancies, being aware of the signs can help you get treatment early.
If you experience any of these symptoms, seek emergency medical attention immediately.
Can Oedema Affect the Baby?
One of the most common concerns pregnant women have is whether oedema can negatively impact their baby.
The reassuring answer is that in most cases, oedema is harmless for both you and your baby.
Swelling during pregnancy is a natural part of your body’s adaptation to the increased fluid and blood volume needed to support your growing baby.
Oedema itself doesn’t directly affect your baby’s health or development.
It’s simply your body’s way of managing the extra fluid needed during pregnancy.
However, if the swelling becomes severe or is linked to more serious conditions like preeclampsia or a blood clot, it can pose risks to both mother and baby if not treated.
Practical Tips to Ease the Swelling
Although oedema can’t be entirely prevented during pregnancy, don’t worry!
There are several strategies you can use to manage it and ease the discomfort.
Some of the daily activities you’re already doing, like staying hydrated and moving regularly, are great first steps.
But let’s break down some additional tips that can further help you feel more comfortable with managing oedema during your pregnancy.
Put Your Feet Up
Whenever possible, elevate your legs to help reduce swelling.
This allows fluid to drain from your lower extremities and return to your heart.
A study found that pregnant women who elevated their legs for 20-30 minutes several times a day reported a significant reduction in swelling.
Try propping your feet up on a cushion while sitting or lying down with your feet raised above the level of your heart.
Avoid Standing or Sitting for Long Periods
Remaining in one position for too long, whether sitting or standing, can make oedema worse.
If you have a desk job, make an effort to get up and stretch or take a short walk every hour.
If standing for extended periods is unavoidable, try shifting your weight from one foot to the other.
Or take regular breaks to sit down and elevate your feet.
Wear Comfortable Footwear
Tight or ill-fitting shoes can make swelling worse.
Choose footwear that is comfortable, supportive, and allows room for any swelling that occurs throughout the day.
Compression socks or stockings can also help prevent fluid from pooling in your legs.
Research states that pregnant women who wore compression socks had their leg pain reduced from the effects.
Eat a Balanced Diet
A healthy, balanced diet plays a key role in managing pregnancy oedema.
Avoid foods high in sodium, as salt encourages the body to retain water.
Instead, focus on eating plenty of fresh fruits and vegetables, whole grains, and lean proteins.
Research suggests that potassium-rich foods such as bananas, sweet potatoes, and spinach may help balance fluid levels and reduce swelling.
When Will Oedema Go Away?
The good news is that oedema usually resolves on its own shortly after delivery.
You might notice an increase in urination or sweating during the first few days postpartum as your body sheds this excess water.
This process helps reduce swelling gradually.
It can take anywhere from a few days to a couple of weeks.
To help your body during this time, continue to stay hydrated and keep your feet elevated when possible.
But rest assured, your ankles will return to their usual size before you know it!
Worry Not, Oedema Will Pass
Oedema is a common and typically harmless part of pregnancy.
While it can be uncomfortable, understanding why it happens and how to manage it can make the experience more bearable.
By following these tips, you can reduce the swelling and focus on the more exciting parts of your pregnancy journey – like meeting your little one!
Always remember, if you’re ever unsure about your symptoms or if the swelling seems sudden and severe, it’s essential to consult your healthcare provider.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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