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Feeling puffy? Understand what causes pregnancy swelling and get 6 steps to relieve it.

Some amount of swelling during pregnancy is normal, especially in the ankles, feet, and hands. Here’s what to watch for, plus simple ways to minimize the swelling.

Feeling a little more puffy than usual? Swelling during pregnancy is very common. Your hands, legs, and even your face can be affected, but feet and ankles tend to be the most impacted areas. Although pregnancy swelling can be experienced at any time, it’s often most noticeable around the fifth month and can increase during the third trimester.

A normal part of pregnancy, this swelling (also called edema) is caused by the additional blood and fluids—approximately 50 percent more—that your body produces to meet the needs of your developing baby. Fluid retention helps your body expand as your developing baby grows, and it usually resolves after delivery. In the meantime, there are steps you can take to keep pregnancy swelling to a minimum.

Know the swelling risks

Various factors may influence the puffiness you feel. What can make it worse?

High temperatures
Too much time on your feet
Too much caffeine
Too much sodium

Decrease pregnancy swelling through your diet

Because of the diet risk factors above, it’s smart to limit caffeine and avoid taking extra salt in your diet.

Sleep on your side

Try to sleep on your left side. If you sleep on your back, the bulky uterus might put pressure on your inferior vena cava, the large vein responsible for transporting blood from the lower half of your body to your heart. This causes lower limb swelling.

Sleeping on one side for too long can get rather uncomfortable. To balance it out, use plenty of pillows to help! You can either put the pillow in between your legs at the knees or just use it to support your right leg. This will help to keep the hips aligned while alleviating any possible back pain. You can even get C-shaped, U-shaped or bean shaped pillows.

Drink more, not less

Drinking water can reduce fluid retention by flushing out your system. Experts recommend about 10 cups (2.3 liters) a day.i

Limit time on your feet

If swelling is a problem for you, avoid standing for extended periods of time and keep your feet elevated whenever possible. If you are travelling, use compression stockings to avoid the chances of Deep Venous Thrombosis.

Adjust your wardrobe

Choose comfortable shoes over high heels. And ask your doctor if compression stockings or tights could provide added support to ease swelling.

Find cool relief

To lessen pregnancy swelling and any discomfort, you could try wearing compression wear at swollen areas. Some experts also suggest taking to the pool for relief—the water pressure may help compress tissue in the legs, providing some temporary relief from swelling.ii

Watch for swelling symptoms to share with your doctor

While some puffiness is to be expected when you’re pregnant, sudden swelling in your face and hands or around the eyes could be a red flag for a serious condition called preeclampsia.iii Be sure to check with your doctor immediately if you notice any such inflammation. Also of concern is sudden and painful swelling in only one leg, as it could signify a blood clot, also known as deep vein thrombosis. For these conditions, you should seek prompt evaluation and treatment from your doctor.

Most swelling, however, is typical of the normal changes your body experiences when pregnant. In fact, approximately 25 percent of the weight most women gain during pregnancy can be attributed to the extra fluids.iii