Water Retention in Pregnancy
Swelling of the legs and feet, and sometimes even the arms and hands, is common in late pregnancy. Few women go through the whole nine months without experiencing this to some extent. During pregnancy, levels increase of several hormones, such as cortisol, oestrogens, and progesterone. These hormonal changes alone can lead to some water retention, but there are other causes too. Swelling in the legs, ankles and feet is mostly caused by pressure from the uterus on a large vein in your pelvis. This vein is called the vena cava, and carries blood from your lower body back to your heart. Pressure on this vein makes blood flow more slowly so that it pools in your legs and ankles. The extra pressure in your legs forces your capillaries to leak fluid into the tissue spaces of your legs. You may find that the swelling gets worse the more time you spend on your feet. Warm weather also tends to aggravate the problem.
How to reduce swelling in legs
- Avoid too much standing still, and put your feet up whenever possible. This helps to stop fluid collecting in your legs.
- Move your feet and ankles as often as you can when you do have to sit for extended periods. Rotate your ankles, stretch your legs and wiggle your toes. Get up and walk about occasionally.
- Don’t cross your legs, this restricts your circulation.
- Wear comfortable shoes.
- Soak your feet in cool water.
- Drink plenty of water. This helps your kidneys and reduces water retention. When your body is well-hydrated it will not hold on to water so much.
- Get as much exercise as you can: walking, swimming, for instance, will help to boost your circulation.
- Gently massage tired, aching legs with witch hazel cream.
- Exercise your calf muscles by standing up and lifting your heels off the floor so that you are standing on tip-toe. Do this quickly ten times, several times a day.
- Lie on your left side. During the later stages of pregnancy, lying on your back puts pressure on the vena cava vein. Lying on your left hand side instead will help your blood to return to your heart instead of collecting in your legs.
- Heat can aggravate water retention in legs. Instead of taking hot baths try cool showers instead.
- Consider following the Waterfall Diet. It will improve the strength of the blood vessels in your legs, it is low in salt, and high in dietary fibre which helps to prevent constipation.
Safe, gentle remedies
In his wonderful Encyclopedia of Herbal Medicine, Master Herbalist Thomas Bartram recommends drinking cornsilk tea for water retention in pregnancy. Cornsilk is the silky strands found under the green outer sheath of a head of sweetcorn (maize). Historical records show that cornsilk extract was being used in the 18th century for its diuretic properties. It was also used for kidney, urinary tract and bladder infections, bed wetting problems, cystitis, liver or gall-bladder complaints, arthritis and gout.
You can buy tincture of cornsilk on the internet or in larger health food stores. Use as directed on the pack.
More helpful advice and natural remedies for water retention can be found in the paperback version of the Waterfall Diet book (see right-hand panel opposite).
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