How To Avoid Oedema In Pregnancy

Oedema (swelling) is very common during pregnancy, especially in the feet, ankles, and hands—mostly due to increased fluid retention and pressure from the growing uterus. While mild swelling is normal, you can take steps to reduce and manage it safely.

👶 How to Avoid or Reduce Oedema in Pregnancy

🧂 1. Limit Salt (Sodium) Intake

Salt increases water retention.
Avoid processed foods, salty snacks, and instant meals.
Cook with less salt and use herbs/spices for flavor.

🛌 2. Elevate Your Legs Often

Raise your feet on a stool or pillows whenever possible.
Lie on your left side while resting—it improves blood flow and reduces pressure on major veins.

🧦 3. Wear Compression Stockings

Special maternity compression socks can help reduce leg swelling by improving circulation.
Put them on in the morning before swelling builds up.

💧 4. Stay Well Hydrated

Drink 8–10 glasses of water a day.
Adequate hydration helps flush excess sodium and reduces water retention.

🧘 5. Stay Active with Gentle Exercise

Walking, swimming, prenatal yoga, and stretching promote circulation.
Avoid standing or sitting for long periods—take breaks every 30–60 minutes.

🍉 6. Eat Potassium-Rich Foods

Helps balance fluids and reduce swelling:

Bananas
Sweet potatoes
Avocados
Leafy greens
Beans

(Check with your doctor if you have gestational diabetes or kidney concerns.)

🥿 7. Avoid Tight Clothing and Shoes

Wear comfortable, supportive shoes (no high heels).
Avoid anything that restricts blood flow, like tight socks or elastic bands.

🛁 8. Try Cool Soaks or Foot Baths

Soaking your feet in cool water for 15–20 minutes can relieve swelling.
Add Epsom salt for extra soothing (safe in moderation).

⚠️ When to Call Your Doctor

Some swelling is normal, but seek medical attention if you notice:

Sudden or severe swelling, especially in your face or hands
One-sided leg swelling with pain (could be a clot)
Swelling with headache, visual changes, or high blood pressure

👉 These may be signs of preeclampsia, a serious pregnancy complication.