Pregnancy में शरीर में सूजन क्यों होती हैं | Swelling During Pregnancy | How to Reduce Swelling During Pregnancy
Normal pregnancy swelling-
Swelling is caused by your body holding more water than usual when you're pregnant.
Throughout the day the extra water tends to gather in the lowest parts of the body, especially if the weather is hot or you have been standing a lot.
The pressure of your growing womb can also affect the blood flow in your legs. This can cause fluid to build up in your legs, ankles and feet.
What can help to reduce swelling
Try to:
- avoid standing for long periods
- wear comfortable shoes and socks - avoid tight straps or anything that might pinch if your feet swell
- try to rest with your feet up as much as you can
- Drink plenty of water - this helps your body get rid of excess water
- Exercise - try to take regular walks during the day or doing foot exercises
Foot exercises-
You can do foot exercises sitting or standing. They improve blood circulation, reduce swelling in the ankles, and prevent cramp in the calf muscles:
bend and stretch your foot up and down 30 times
rotate each foot in a circle 8 times one way and 8 times the other way
How to reduce swelling during pregnancy
Here are a dozen foolproof tips for reducing swelling during pregnancy:
1. Avoid standing for extended periods
Whenever possible, sit and relax (or even lay down), with your legs elevated. Occasionally rotate each foot at the ankle to gently flex and stretch your calf muscles.
2. Wear compression stockings
A woman wearing compession stockings to reduce swelling during pregnancy
Buy supportive stockings or tights to wear during the day. These products are specially designed to maintain healthy blood flow in your legs.
3. Engage in daily physical activity
Take a walk, ride a stationary bike, or go swimming regularly in order to stay physically active. Further reduce pregnancy swelling by incorporating the exercises below into your routine:
- Stretch and bend each foot upwards, then downwards 30 times.
- Rotate your foot in a circular motion, first in one direction, then in the other direction. Repeat eight times.
These may be done while standing or sitting, and will boost circulation and prevent muscle cramps.
4. Sleep on your left side
Try sleeping on your left side each night, with both legs slightly elevated. This position releases the pressure on your inferior vena cava, which returns deoxygenated blood from the legs to the heart.
5. Walk or stand in a swimming pool
A woman walking in a swimming pool to reduce swelling during pregnancy
Although little research exists on the benefits of water pressure on swollen ankles, it’s believed that walking or standing in the pool compresses leg tissues. It should provide at least temporary relief from pregnancy swelling.
6. Stay hydrated
Ironically, drinking lots of water serves to flush excess fluids out of your body and decreases retention. The Institute of Medicine recommends consuming roughly 10 cups (2.4 liters) of fluids per day when you’re pregnant.
7. Do not wear tight clothing
Clothing that fits snugly around your calves and ankles will restrict the flow of blood through your legs and feet. Steer clear of socks, tights, or stockings with elastic bands, and ditch the high heels in favor of a pair of comfy, supportive sneakers.
8. Minimize outdoor time in the summer
When the weather’s hot, sticky, and humid, remain indoors to avoid a pregnancy swelling flare-up.
9. Put a cold compress on swollen areas
An ice pack or cold compress on the affected area can lower your temperature while reducing pain and swelling.
10. Eat a well-balanced diet
The excessive consumption of sodium triggers water retention and swelling. Lower your sodium intake by cutting out processed and packaged foods, which are also loaded with sugar and saturated fat.
11. Quit smoking
In addition to its harmful effects on the health of your baby, smoking has been linked to bone loss, joint deformity, and painful swelling.
12. Try reflexology and foot massage
Certain research studies have found that reflexology and foot massage offer an effective remedy for pregnancy swelling. The practice involves putting pressure on specific areas of the ears, hands, and feet.