Tight shoes and socks, painful joint problems, your beautiful wedding ring is constricting, and your feet and lower legs feel swollen. Your arms, hands, or face may also be affected and even painful.
Are you familiar with these symptoms during your pregnancy?
Then you're most likely suffering from pregnancy-related water retention (also known as edema)! You can recognize water retention by the fact that a dent forms in the affected area when you press on the tissue. This dent usually remains for a few seconds.
Here are a few tips on what you can do for acute water retention during pregnancy:
1. Keep moving
Stay active as long as possible – walks help your calf pump fight the water retention in your legs. Also, avoid standing or sitting for too long – do you work at a computer? Then incorporate regular movement breaks into your day. You can activate your calf pump by alternately pulling your toes towards your shins and rotating your feet. To counteract water retention in your finger and forearm muscles, circle your hands or make a fist and stretch your fingers.
Light physical activity such as swimming, walking, or running is also recommended. However, talk to your doctor beforehand to find out if your favorite sport is allowed during pregnancy.
2. Avoid tight clothing or tight jewelry.
To avoid restricting blood flow, you should avoid clothing that cuts into the tissue. If you're experiencing water retention, opt for loose-fitting T-shirts, pants, and socks. Buy shoes that offer enough room and are comfortable for you.
3. Relax and take breaks
Make sure you get enough rest during your pregnancy and elevate your legs – especially after long walks or prolonged sitting. Elevating your legs reduces water retention by activating the return of fluid towards the heart.
4. Ensure you have a balanced diet and drink enough fluids.
Drink at least 2 liters of water or unsweetened tea throughout the day, even if you feel you're already hydrated. This is especially important for your health and your baby's. Don't worry: drinking 2 liters won't increase water retention. Your diet should be varied and light, consisting of plenty of protein, fruit (such as watermelon), and vegetables. Maintain a healthy electrolyte balance by controlling your fluid intake. Don't cut out salt and avoid diuretics.
These methods can also help you:
- Alternating hot and cold showers to promote blood circulation and reduce edema
- Cold foot baths
- Cooling compresses
- acupuncture
- Gentle massages towards the heart with circulation-boosting rosemary oil
- Homeopathic medicines
If you experience severe symptoms, please contact your midwife or gynecologist.
