13 Natural Ways To Prevent And Reduce Swollen Ankles And Hands During Pregnancy
Oedema is characterised by swelling of the hands and ankles. Body fluids naturally increase during pregnancy and swelling is a common and natural result of this increased fluid.
As fluid levels in your body increase during pregnancy, so does the need for more electrolytes to keep things in balance. Essential pregnancy nutrients and minerals directly affect how well your body is able to maintain electrolyte balance.
Sodium (salt) is an important electrolyte that we get from food and drink. The best type of salt to consume is unrefined sea salt as it contains both sodium and trace minerals. Regular table salt and kosher salt has been heat-treated, removing the trace minerals.
In fact, salt is essential for the normal growth of your baby and restriction has been linked to low birth weight, organ underdevelopment and growth restriction. Salt also supports normal stomach acid levels by supplying chloride, and thus supports optimal digestion and absorption of nutrients This doesn’t mean you should increase your salt consumption, just let your taste buds guide your salt intake and ensure you're getting this essential mineral from healthy foods.
Avoid processed and packaged foods, which contain high amounts of regular table salt. Opt instead for whole and real foods and unprocessed sea salt that contains all the good-for-you trace minerals and nutrients. These will help maintain optimal electrolyte balance and support a healthy pregnancy.
In short, salt is your friend and sea salt or himalayan rock salt should be consumed as part of a healthy pregnancy diet. When you experience cravings, let your taste buds guide your salt intake — add it to your cooking and keep the sea salt shaker on the table. Opt for sauerkraut, olives, kimchi, pickles, miso soup, edamame beans, homemade salted nuts (roast nuts of choice in a pan with some coconut oil, add sea salt and toss to combine).
And keep up your fluids.
It can be tempting to reduce your fluid intake if you suffer from oedema, thinking this may reduce the swelling but the opposite is true. Dehydration can cause fluid retention, so increasing your fluid intake is essential for both reducing swelling and for your baby’s health in utero. The amniotic fluid that surrounds your growing baby is, initially, comprised of water supplied by mum, making maintaining adequate fluid intake all the more important. Drinking water can also help minimise the risk of constipation, haemorrhoids and bladder infections.
Bottom line is, when you’re pregnant your fluid needs increase — aim for 2-4 litres per day and if you are feeling especially dehydrated mix up a batch of our Hydrating Pregnancy Drink to restore electrolyte balance.
In addition to using quality unrefined sea salt, eating a whole foods diet and drinking plenty of fluids here are 13 more tips for preventing and reducing oedema during pregnancy.
13 natural ways to reduce swollen ankles during pregnancy:
Eat whole and foods and avoid processed and packaged foods.
Increase your fluid intake. If you don’t consume enough hydrating fluids during pregnancy, your body will retain water to avoid dehydration. Drink plenty of filtered water and herbal tea.
Drink this Hydrating Pregnancy Beverage to restore electrolyte balance.
Avoid eating food high in regular table salt and refined sugar.
Eat foods high in potassium such as bananas, avocados, figs, dark leafy greens, pumpkin.
Decrease your caffeine intake as caffeine is a diuretic and can lead to dehydration and fluid retention. Replace your caffeine with a cup of chamomile or peppermint tea, which both contain many beneficial trace minerals including potassium.
Drink dandelion leaf or nettle tea to improve circulation, help support the kidneys in removing excess fluid and balance electrolytes in the body. Nettles also help to build blood and can help boost iron levels. Dandelion can have a diuretic effect and should only be consumed temporarily during pregnancy.
Elevate your feet for 20 minutes, daily if you can. Lie or sit with your legs elevated above your heart to encourage the fluid to drain and relieve some of the pressure and tightness.
Lie on your left side to increase circulation in your body to help reduce swelling.
Wear comfortable shoes and avoid standing for long periods of time.
Wear support socks or stockings, especially if you sit or stand for long periods of time.
Exercise for 30 minutes a day to keep your blood and fluids circulating throughout your body and to help alleviate excess swelling. (Read our article about the benefits of exercise during pregnancy).
Take epsom baths. Soak your feet or whole body in an epsom salt (magnesium sulfate) solution. Magnesium is an essential mineral which can be taken internally or applied topically to reduce inflammation and swelling.
Ask for a foot massage with arnica oil, which helps relieve sore and aching muscles.
*Contact your health care provider if you experience sudden swelling, especially in your face and hands, as this may be a symptom of preeclampsia. This may, or may not, be accompanied by intense headaches, blurred vision, abdominal pain or severe shortness of breath.
N.B. This information is designed to be used in conjunction with, and is not a substitute for, the advice of your doctor or health care practitioner.