During pregnancy your body goes through huge changes. Some of them cause fluid retention and this is why you now find you have swollen legs when you never had them before.

Causes of bloating

In the first few weeks of your pregnancy your blood volume starts to increase significantly. In fact, during your pregnancy you will have 40% more blood volume than usual. This means that there are more fluids in your body.

In addition to this increase in blood, as your pregnancy progresses, your growing abdomen puts more pressure on the arteries of the pelvis making the flow of blood to your legs more difficult.

We mustn't forget the law of gravity. This greater amount of fluid weighs more and has to go down towards the legs, ankles and feet, which are the parts that usually become swollen. For this reason too, it's common to feel more bloated at the end of the day and especially if you have spent a long period of time sitting.

How to avoid bloating.

A certain degree of swelling in the ankles or in the legs, especially towards the end of your pregnancy is very common, but if you follow some or all of these tips you may reduce the amount of fluids you retain.

• Walk or swim. Exercise will help get fluids moving, and flush the excess that your body has accumulated. Swimming is especially good in the last months of pregnancy because it spares your joints the pressure of the added weight as your belly grows.

• Drink a lot of water. Water is a diuretic and will help you flush any excess fluids. Plain water is the best choice or water mixed with some juice. Avoid carbonated drinks because they will make you feel bloated.

• Put your feet up as often as you can throughout the day. If you work behind a counter or somewhere where you might have a small stool, alternate putting each foot up for about fifteen minutes.

• If you spend many hours sitting at work, don't forget to stand at least for a few minutes every hour. Walking a bit will help reduce the chance of your legs swelling. The same goes when traveling by plane for long hours. Stand and walk up and down the aisle to avoid circulatory problems

• Sleep on your left side. This will help blood flow. When you sleep on your side you are eliminating all the weight your belly exerts on the veins that carry blood to the lower limbs. 

Warning signs

Although a bit of fluid retention is normal during pregnancy, there is a serious disease that may occur during pregnancy called preeclampsia and requires urgent medical attention.

If you notice sudden swelling on your hands or face, you must call your doctor immediately. These symptoms may also be accompanied by headaches and vision changes.