You’ve been warned about the aches and pains of pregnancy. There’s pressure on your abdomen and hips, back pain, and even varicose veins. You may have even heard about swollen feet.

Pregnancy is a magical time, but it’s also filled with physical changes. It’s normal to be swollen when you’re expecting. Our growing babies need more blood, causing it to be redirected towards your uterus (aka baby bump). Swelling in your feet is typically mild and manageable.

When Does Swollen Feet Start In Pregnancy:

As you carry more weight, hormones, and increased pressure, these can aggravate swollen feet in your second and third trimesters. Your feet can also be affected by hot weather. In spite of the discomfort, swollen feet are usually harmless and usually improve after delivery.

If you are looking for relief today, we’ve got good news for you! There are simple and easy ways to alleviate this pregnancy symptom. Try these strategies below:

Reduce Your Sodium Intake

Sodium is one of the biggest culprits for fluid retention. By reducing your sodium intake, you can help to reduce the swelling that occurs in your extremities during pregnancy.

The recommended daily intake for pregnant women is 3000 milligrams a day*, but this can vary depending on your health conditions or other factors such as high blood pressure.

Many packaged and processed foods contain high sodium. Make sure you check the nutrition label before buying anything that contains salt. Opt for low-sodium products at the store.

Load Up On Potassium

Potassium helps to balance the amount of salt in your blood, which can have a big effect on how swollen your feet get during pregnancy. Your midwife will recommend prenatal vitamins that have some extra potassium, but it’s also helpful to eat foods that are high in potassium.

Load up on some potassium-rich foods such as bananas, potatoes, spinach, and other leafy greens (spinach has around 400 milligrams of potassium per cup), avocados, sweet potatoes, and tomatoes (each contains about 100 milligrams per cup).

Drink Less Coffee

If your feet are swollen, you might be wondering whether it’s safe to drink coffee while pregnant. Generally, there are no restrictions towards limiting your caffeine intake while pregnant. But if you have a sensitivity to caffeine or feel that it makes you more anxious or jittery, then you should cut back on the amount of coffee you drink.

One thing to keep in mind is that drinking too much coffee can cause dehydration and an electrolyte imbalance. This can make your body retain more water than it needs. This can make your feet swell even more! For an energy boost, try decaf coffee, green tea or herbal tea instead. Stay hydrated throughout the day.

We highly recommend the Herblore Pregnancy Tea or Tincture. It’s a combination of herbs extremely high in vitamins and minerals that are readily absorbed by the body. Contact the birth center and reserve your bag today.

Stay Hydrated

When you are dehydrated, your body signals all its parts to hold on to even more fluid to try and compensate. That’s why you have to drink up. It may help reduce the swelling in your ankles and feet and ease discomfort. Also, keep in mind that drinking plenty of water can help prevent constipation, which can cause further foot swelling.

Enjoy a Walk

Instead of sitting around and waiting for your swollen feet to go away, take a walk!

Walking is a very effective way to keep your blood circulating, which in turn helps reduce swelling. Plus, it’s a healthy way to get some fresh air and exercise.

If your feet are really swollen, it may be difficult to walk comfortably at first. You can make it easier by wearing supportive shoes like tennis shoes or boots that have proper arch support. Make this a fun and social experience by asking your partner or friends to take a walk with you.

Get A Massage

A foot massage can help improve circulation to your lower limbs and reduce swelling in the ankles, which means less pain and better mobility. If your partner is looking for ways to get more involved, this is the perfect opportunity.

Put your feet up and let your partner gently massage your feet and legs. To make it even more relaxing, use aromatherapy and lather on some essential oils.

And if your partner isn’t up for the task, no worries! We can recommend a massage specialist offering prenatal services. Not only will they help relieve swelling, but also take some of the stress away.



Do you have other questions and concerns about your pregnancy? Connect with us today!

Casa Natal Birth and Wellness Center has birth centers dedicated to your needs in Morgan Hill and Los Gatos, California. We also serve Palo Alto, Milpitas, Santa Clara, Cupertino, Saratoga, and more.

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