Cankles!?!

Swelling in pregnancy has come to be accepted as a normal event, especially in the last trimester when women have 30% more blood volume than when not pregnant. Women will come into the office concerned with swollen hands and ankles and I jokingly assure them that even I, at the end of a hot August day NOT pregnant, have tight rings and/or sock lines. There are some natural remedies for swelling in pregnancy and a few warning signs that you should contact your Midwife for.

Some women think that they are swollen because they are drinking too much water. That is not the case. Most women are dehydrated vascularly and so their body is storing or “third spacing” the water. During pregnancy a woman needs 64oz of water a day. In the summer months I encourage increasing that by 12 oz daily. Now that is on top of whatever other fluids you consume during the day….a minimum of 64 oz of WATER daily.

Consuming natural diuretics is another way to decrease the swollen ankles and hands during pregnancy. Watermelon, cantaloupe, cucumbers, and celery are natural diuretics and help the body clear water in tissue from third spacing. We encourage juicing at the practice for swelling. One great recipe is simply watermelon with the rind, half an apple, and 1 celery. Some women will add liquid calcium magnesium 1000mg/500mg to the mix for added benefits of venous wall relaxation to decrease blood pressure and help with stress and anxiety often felt as the big day approaches. Adding herbal teas such as Nettles and Dandelion root will also reduce overall swelling.

Exercising at least 3 times a week will also improve swelling, especially in the feet and ankles. When we exercise our body pumps the blood through our system and then clears fluid that is stuck in tissue. Often women will have the worst swelling in their feet and ankles at the end of the day because they have been standing on their feet most of the day and the fluid as pooled to their lower or dependent body parts. By taking a walk mid-day or at the end of the day, that fluid will be redistributed and the swelling reduced. Trying to take 20 minutes during the day to prop your feet up, possibly even above your heart, will also help.  Some women need compression socks which are just like men’s tube socks that increase pressure on their feet and calves. This pushes the fluid back up and prevents severe swelling that can often be painful due to the tension on the skin.

Warning signs that could indicate that the swelling is more than just normal pregnancy symptoms are when you experience facial swelling, especially in the eyes, headaches, and visual changes. This could indicate increased blood pressure. Moms will often say they “just don’t feel right”. They experience headaches that are unresolved with rest, eating, or Tylenol and seem to swell overnight. As midwives we believe you are the expert on your body and always listen when you sense something is wrong. Please call your practitioner right away you have any of the warning signs above.