Swollen Feet & Ankles during Pregnancy

Many pregnant women experience mild swelling in the ankles and/or feet especially towards the end of the third trimester of the pregnancy. You may notice that the extent of the swelling may vary during different times of the day. For eg. It is quite common to find your feet to be more puffy at the end of the day.

What causes swollen ankles and feet during pregnancy?

During pregnancy, up to 50% more fluids is produced in a woman's body as reported by the American  Pregnancy Association. This is part of the process to prepare the mother's body for the growth of baby as well as for the birth of the baby. Excess fluids are retained especially in the feet and ankles due to the law of gravity and causes the the swelling in the ankles and feet.
Also, the additional weight gained during pregnancy actually slows down the blood and fluid circulation in the body and causes water retention to take place, commonly in the ankles and feet.

What can you do about it?

While they may not be a avoided, there are some ways to help minimize swollen feet and ankles during pregnancy:

1. Avoid long periods of standing up or being on your feet. 
 Prop up your feet or keep your feet slightly elevated when sitting down.
 (Tip: In the office, stack up two telephone directories and prop as a foot rest.)

2. Prop up your legs on a pillow when you sleep at night. 
(Tip: with the feet propped up, get the husband to massage feet, gently massaging the swollen areas away from the feet and ankles.)

3. Reduce your intake of salt(sodium).  
Avoid adding additional sodium in your diet (for eg .sliced chili that is drenched in soya sauce- a common Asian favourite) and cutting down on processed foods which are commonly known to have high salt content.

4. Increase you intake of potassium rich foods.
Potassium balance the levels of fluids in the body. It also stimulates the kidneys to eliminate excess fluids and along with it excess sodium.

5. Drink adequate water each day
Water hydrates the body and flushes out toxins and excess sodium from the body.

6. Wear comfortable shoes. 
With many choice of stylish flat shoes such as ballet pumps, you won't be 
sacrificing style for comfort!