7 Natural Ways to Reduce Swelling in Your Feet While Pregnant

Swelling is completely normal during pregnancy, but it can be pretty uncomfortable. Luckily, there are a lot of natural home remedies you can try to reduce your swelling, and get a little more comfortable! 

Home Remedies For Swollen Feet

If you notice swelling coming on quickly, if these simple remedies don’t work, or if your swelling is accompanied by headaches or blurry vision, seek immediate medical attention—these things can all be symptoms of high blood pressure or preeclampsia. 

Here are some different things you can try to reduce swelling while you’re pregnant:

#1: Get Plenty of Protein, Salt, and Other Essential Nutrients

It’s pretty common for pregnant women to carry up to 20 pounds of extra fluid during their third trimester—that’s a LOT. Essential nutrients and minerals directly affect how well your body can process all of that extra fluid. 

Try to avoid processed foods—they can contain a lot of regular table salt—and opt instead for whole foods that contain unprocessed sea salt, along with all the good nutrients you and baby need!

#2: Nettle and Dandelion Tea

Try to drink one to two cups of dandelion and nettle infused tea every day, to help improve circulation and balance the electrolytes in your body. 

#3: Go Easy on the Caffeine

To help combat swollen feet, even more, replace your morning cup of coffee with some chamomile or peppermint tea. Caffeine is a diuretic, which means it increases how often you use the bathroom. When you’re pregnant, this can easily lead to dehydration and fluid retention. Both chamomile and peppermint tea also have many beneficial trace minerals—including potassium. 

#4: Get Plenty of Potassium

Speaking of potassium, it’s an important mineral that helps maintain the salt and water ratio in your body. Here are some fruits, vegetables, and herbs that contain a lot of potassium:

  • Avocados
  • Figs
  • Romaine lettuce
  • Bananas 
  • Papayas
  • Parsley
  • Rhubarb
  • Artichokes
  • Carob
  • Kiwi
  • Scallions
  • Watercress
  • Celery
  • Blackstrap molasses
  • Prune juice
  • Spinach
  • Sun-dried tomatoes
  • Cabbage
  • Dill
  • Arugula
  • Endives

#5: Prop Your Feet Up

Elevating your feet for 20 minutes at a time, three to four times a day will do wonders for your swollen feet! Use cushions to prop your feet up just slightly above the level of your heart. This will ensure that the blood and fluid return to your heart—relieving the swelling in your lower extremities. 

#6: Exercise for 30 Minutes a Day

If you decide to exercise, make sure it’s not too hard on your body. Gentler activities like yoga or swimming are great to keep your blood and fluids circulating throughout your body so they have less of a tendency to settle in your feet. Make sure whatever exercise you choose is doctor-approved and not too strenuous! 

#7: Epsom Salt Foot Soak

Grab a large bowl or basin and fill it with warm water and ½ a cup of Epsom salt—and you’ve got an at-home spa! Soaking your feet for 15 minutes will not only help reduce swelling, but could help ease aching feet, too. 

If you want a full on bath, add a full cup of Epsom salt to your bathtub—just make sure your bath water isn’t too hot. Try to make doing this a relaxing nightly ritual if you can! Feel free to add some essential oils like lavender, rosemary, or mint for some aromatherapy. 
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