How can pregnant women boost circulation safely?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Pregnancy presents unique circulation challenges as blood volume rapidly increases. The increased size of the uterus puts pressure on the blood vessels, thereby reducing blood flow to the legs. I've successfully helped many mothers-to-be devise safe methods. Proper circulation prevents swelling and helps to nourish the growing baby.
Ankle Exercises
- Rotate ankles clockwise then counterclockwise hourly
- Point and flex feet while seated or standing
- Activates calf muscle pumps improving venous return
- Prevents blood pooling during long sitting periods
Positional Adjustments
- Sleep on left side to relieve vena cava pressure
- Elevate legs above heart level twice daily
- Avoid crossing legs while seated
- Reduces swelling in ankles and feet effectively
Prenatal Movement
- Practice supervised prenatal yoga three times weekly
- Focus on gentle poses that promote blood flow
- Water aerobics provides buoyancy reducing joint stress
- Improves circulation without overheating risks
Compression Support
- Wear maternity compression stockings daily
- Choose 15-20 mmHg pressure with comfortable waistbands
- Apply before rising from bed for best results
- Supports veins without restricting abdominal growth
Proper hydration is essential during pregnancy. Your blood volume increases about 50% resulting in the need for additional fluids. You should drink about 10 cups of fluid daily, with a goal of 12 cups during the third trimester. The electrolytes help maintain the body's electrolyte balance, which can prevent leg cramps and support circulation. Once the body is dehydrated of fluids, the blood becomes thicker, making circulation harder.
Before embarking on any new routine, it is essential to consult your obstetrician. As your pregnancy progresses, some of the positions may need to be modified. Compression levels must be fitted professionally to ensure safety. If any unusual symptoms, such as sudden swelling, occur, please report them immediately. Your provider knows your individualized health history best.
Good blood circulation is very beneficial for both the mother and baby. Proper blood flow can provide the nutrition the baby requires for their development. Less swelling means more comfort in your daily life. By trying these techniques, many patients report an improvement in their sleep.
Read the full article: 10 Ways How To Improve Circulation
