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How can I alleviate fluid retention?

pregnant woman holding a glass of water

Why does the body retain fluids during pregnancy and how can we prevent it?

Let’s talk about that swelling that can make you feel so uncomfortable in the third trimester. Turns out, carrying an extra load of fluids in your body is one of the main reasons. But why all this retention? Well, your growing uterus is putting pressure on your blood vessels. Those vessels are like highways that carry blood from your heart to your legs, but with the uterus expanding, traffic slows down and your body is tempted to hold onto more fluids.

It also has to do with the hormonal changes happening in your body. These changes trigger disruptions in fluid regulation. So, apart from having that growing belly, you’re also on a hormonal roller coaster. Don’t worry, that swelling shouldn’t be a cause for alarm. But if it comes with intense and persistent headaches, difficulty breathing, high blood pressure, vision changes, dizziness, or even fainting, then we might be talking about preeclampsia. We don’t want to scare you, but it’s better to rush to your doctor if you experience these symptoms. Don’t take any chances!


Here are some tips to alleviate fluid retention:

  • Get moving: Engage in low-impact physical activities that involve leg movements for at least 20 minutes.
  • Take some time to elevate your legs, just 20 minutes twice a day! You can do it while watching your favorite series.
  • Avoid the sun and heat.
  • Avoid using sky-high heels or tight socks.
  • Make sure to consume potassium-rich foods, as this mineral will help with retention.
  • Control your sodium intake and don’t go overboard with salt in your meals. We don’t want your body holding onto more fluid than necessary.
  • Don’t forget to change positions if you’ve been standing or sitting for a long time. It’s important to avoid staying in the same position for too long.

Remember that fluid retention and swelling are normal during pregnancy, but don’t hesitate to follow these tips to keep them under control. If swelling comes along with the aforementioned symptoms, consult your doctor without delay. Safety always comes first! Keep enjoying this incredible journey, and remember that we’re here to support you every step of the way.

You’ve got this!

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