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If you are suffering from swelling, cankles, edema, whatever you call it, Preggers has rounded up 10 natural remedies for swollen feet and ankles.  Naturally, Preggers maternity compression products are included 🙂 Before you try anything on this list be sure to check with your doctor.

10 Natural Remedies for Swollen Feet and Ankles*

      Nutrition

  1. Magnesium deficiency can contribute to swelling and taking a supplement could give some relief.  Discuss with your doctor before taking any supplements – you might be getting enough in your prenatal vitamin and diet.
  2. Pounding water and cutting out salt can help ease swelling by minimizing/diluting the salt in your body.  Aim for 8-10 glasses of water per day to flush things out – I know, this means even MORE trips to the bathroom.  In the end, it could be worth it!  Not a huge plain-ole-water fan?  Try adding a splash of flavor like cucumber-lemon to your water.  Cucumber and lemons both have anti-inflammatory properties, giving your water a 1-2 punch to swelling.

    Soak em’

  3. Soaking your feet in room temperature or cold tonic water has been known to help with swelling too.  You can use this time to write in a pregnancy journal, catch up on your DVR or read a book.
  4. If you are into warm baths, a soak in the tub with a few drops of grapefruit essential oil may help reduce swelling.  If baths aren’t your thing and you can get your SO (significant other) to comply, you can also mix a few drops of grapefruit oil with olive or sweet almond oil and have them give you a little foot and leg massage. As they rub your feet, ankles, and calves, focus your pressure upward, rather than downward or in a circular motion to promote circulation.
  5. Epsom salts do wonders for swelling.  Adding a healthy dose to the tub or soaking bucket is another way to boost that bath.

    Get your Blood Pumpin’

  6. Get some use out of that maternity swimsuit and head to the pool!  The pressure from the water can help get things moving in your legs and floating gives your circulatory system a break from gravity’s constant pull.
  7. Ohm……Yoga is a great circulatory re-charger.  Of course, you’ll want to talk to your doctor before staring up with yoga, especially if you haven’t been doing it before. I highly recommend taking a prenatal yoga class if you are a newbie. They’ll be able to show you poses that accommodate for your beautiful bump.
  8. If you can’t get your SO to give you a massage, get them to buy you a prenatal one! Tell the masseuse what you need so they can focus on increasing the circulation in the legs and ankles.
  9. Gravity is partially to blame when it comes to edema, so sit back belly up, feet up and elevate your feet every chance you get! Ideally, you want your feet above your heart. If you work a day job, try to find a way to prop your feet up under your desk. Even elevating a bit can make a big difference in your swelling as the day goes on.
  10. Last, but certainly not least – grab some compression stockings!  You can opt for knee high or full length options where the gradient compression is tightest the ankle and gradually decreases the pressure up the leg.  Preggers by Therafirm offers several styles and fashionable colors with gradient compression sure to make you look good AND feel good.
Share your natural tips on how you’ve reduced swelling during pregnancy below!
Preggers Footless Tights (10-15 mmHg)

Preggers Footless Tights (10-15 mmHg)

*This is only general information and is not meant for the diagnosis or treatment of any medical conditions. Always consult your physician or other health care provider about all health concerns, conditions, and recommended treatments.

Knocked-Up Fitness Q&A

February 9, 2013 — Leave a comment

We asked our Preggers Facebook fans what questions or concerns they have about exercising and fitness during pregnancy and asked Erica at Knocked-Up Fitness to provide her professional advice.  Check out her answers below and be sure to leave us some more questions for her!

“I am having a lot of back pain, what exercises should I do???? I’m 7 months!” – Kimberly

This cat cow exercise is great to help relieve pressure from your low back while also working your deep core muscles.

Squats can help open up & release tight hips which can be related to low back pain because tight hips can cause tight back muscles. When doing squats keep your weight in your heels so you feel your butt doing most of the work vs. all in the tops of your thighs.

“I’ve been working out a tleast 5 days a week for 45 minutes cardio. Can I do that up into I give birth?” – Ashley

Absolutely! As long as you feel good working out that much, keep it up. You may find you have to slow down as your pregnancy progresses but you can continue to work out that long. Listen to your body & it will tell you if you need to slow down or take a break. As always be sure to talk with your doctor if you have any concerns with exercising during pregnancy.

“I’m scared ill over do it and damage my abdominal muscles that are already stretching!!” – Jamie

You can overdue abdominal work, avoid crunches once you can see that your belly is popping out, usually around 12 weeks for most women. Sooner if it’s your 2 or 3rd pregnancy. Change your focus to strengthening your deep core muscles (pelvic floor & transverse abdominals), do your kegels with all exercises. Allow your abdominal muscles to stretch as baby grows. Cat cow exercises are also a great exercise to stretch & strengthen your abominals

Here’s a video explaining how to activate your deep core muscles while doing a cat cow exercise- kegels!

More pregnancy exercise questions? Leave a comment with your questions!

Erica Ziel is creator of Knocked-Up Fitness Prenatal & After Baby DVD sets. For more info visit www.Knocked-UpFitness.com

Energized!

January 31, 2013 — Leave a comment

Energy and pregnancy – not two words that you often hear together.  But, it is possible to have energy while pregnant.

If you’ve given up caffeine during pregnancy and are looking for a boost to replace your triple shot Grande cappuccino, then look no further my friend!  The key for an energy boost lies in exercising and staying fit.  Below are some quick ideas to help you squeeze in 30 minutes (or more) of exercise.  Say good-bye to that 2:30 (and 10:30, 1:30, 4:30, and 6:30) feeling!

Walking

  • Yes, walking counts as exercise!  Squeeze in a walk whenever you can.  Walk at lunch or take a lap or two around the block.  Parking a little further away than normal is also a great option.

TV

  • Try to exercise while watching TV.  Thirty minutes of TV can be turned into 30 minutes of TV and exercise.  Stretch, walk on a treadmill, or pedal a stationary bike.

Swimming

  • Swimming or water aerobics (it’s not just for old ladies) are great low impact exercises.

Make It Fun

  • If you don’t enjoy exercise, try to make it fun.  Work out with a friend or find something that you like doing.  Explore new avenues of exercise like swimming or yoga.

Make sure you wear comfortable, supportive active wear when getting in a little exercise.  For example, our maternity tights and leggings are great for support and circulation while active and our new maternity support band is great for additional abdominal support.

Before you start an exercise routine, be sure to check with your health care provider.

*This is only general information and is not meant for the diagnosis or treatment of any medical conditions. Always consult your physician or other health care provider about all health concerns, conditions, and recommended treatments.

Prenatal yoga is a great option to help you stay fit and fabulous during pregnancy.  Yoga is an ancient practice that keeps you flexible, toned, and helps improve balance with little to no impact on your joints (win – win, right?).  Combined with cardio, yoga is a great exercise option that will help keep you feeling great. yoga

Yoga will also help you to breathe and relax.  A key part of yoga is breathing and learning the ujjayi breath.  This is a method of breathing where you inhale through your nose and exhale through you stomach muscles.  Learning how to control your breath through ujjay breathing helps you to relax and stay calm – two things you’ll need during labor and beyond!

Further, yoga postures may also help reduce back and body aches associated with pregnancy. But if you decide to try prenatal yoga, be sure to check with your health care provider first.  Also, try to find a yoga instructor who is trained in prenatal yoga.  If you can’t find one, be sure to let your instructor know you’re expecting.

Of course you’ll want to look cute while you’re workin’ it out.  Be sure to grab a pair of Preggers leggings or a Preggers maternity support band to wear – both are perfect for yogi mommas or any active momma for that matter!

*This is only general information and is not meant for the diagnosis or treatment of any medical conditions. Always consult your physician or other health care provider about all health concerns, conditions, and recommended treatments.

Exercising during pregnancy helps – no doubt about it – but finding the time to exercise can be a challenge.  If you’re a busy working momma, finding 15 minutes to exercise is usually a stretch.  But, it’s important to carve out a few minutes a day to exercise!  Exercise during pregnancy helps to boost energy, improve sleep during pregnancy, and possibly speed your post-partum recovery.  Before you start an exercise program, be sure to check with your health care provider.

Here are a few quick tips on exercising at the office while pregnant.  Don’t work in an office?  Don’t worry!  These quick exercises are great for any busy mom on the go!

Walking

First, wear good shoes!  If you’re going to be walking (for exercise) be sure to slip your tootsies into good, supportive shoes.  If you’re in your third trimester, try to walk on level ground.  As your center of balance shifts, try to avoid any situation that may make you unsteady on your feet.

Work in an office and get a lunch break?  Walk laps around the building for 15 to 30 minutes and squeeze in a little exercise.   Walk with a friend and make it a social event or pop on some head phones and jam out.

If you’re out running errands or pulling up to work, park a little further away than you normally would.  Skip the closest parking spot and sneak in a little extra exercise.

Instead of sending an email to a coworker, get up off your rear, walk over to their desk, and have a face to face conversation.  Of course, this only works if your coworker is in the same building as you!

Stretching

Be careful stretching!  You can overstretch during pregnancy, so be cautious.

Upper body stretches. Stretch your arms straight up over your head or stretch your arms straight back behind.

Hamstring stretches. Sit on the edge of your chair and stretch your leg out straight while pointing your toe upward.  Slowly and carefully bend over at the waist to stretch out your hamstring.

Kegels

They’re easy to do at work (or really anywhere) since no one knows you’re doing them!

Swollen?  If you’re not, you’re one lucky preggers momma.  If you are, we know how uncomfortable and annoying it can be.

Some swelling in your feet and ankles during pregnancy is normal.  Here are some quick tips to help reduce the puffiness you may be experience:

  • Kick back – put your feet up whenever you can
  • Don’t cross your legs while sitting
  • Take breaks from prolonged sitting or standing – stretch, take a quick walk, or have a seat.
  • Drink plenty of water
  • Eat healthy, try to avoid junk food (sometimes that’s easier said than done)
  • Wear comfy shoes – we know how hard it is to give up heels!
  • Try wearing a light graduated compression product like Preggers 

Having mild swelling during pregnancy can seem very medically and yucky, but it doesn’t have to be!  Wearing a pair of Preggers gradient compression hose can liven up any outfit.  Being healthy and fashionable is doable.  A pair of poppy or roasted chestnut tights with your fall outfit, will help to reduce and prevent minor swelling as well as add a fashionable touch to your ensemble.  And, who doesn’t like to look and feel good?

*If you are experiencing more than mild swelling or sudden swelling, consult with your physician or care giver as this may be a sign of a more serious issue.

**This is only general information and is not meant for the diagnosis or treatment of any medical conditions. Always consult your physician or other health care provider about all health concerns, conditions, and recommended treatments.

Getting through the work day with a baby on board is not as easy as it seems. Pregnant mommas can have nausea, low energy levels and swelling to name a few. Don’t fret! Just dream of your baby’s sweet face! A few simple tricks will keep you healthy & happy while at work during pregnancy.

Feeling Yucky?

You may not be able to fully escape queasiness at work during pregnancy but there are some things that can help:

  • Take notice and stay clear of certain smells that cause your tummy to flip-flop. Ask for or bring a fan into your work space. It will help keep your area well ventilated and you may be able to re-direct those irritating smells.
  • If you weren’t a snacker pre-pregnancy, snack it up! Foods with little seasoning or strong flavors will work best to curve nausea. Try crackers, pretzels or dry cereal for snacks. For drinks, stick to water but ginger-ale or ginger tea might help too.

Swelling much?

All of that sitting or standing at work can cause your legs and feet to swell during pregnancy. As with other symptoms, frequent breaks and movement can help swelling. Compression can help as well, providing energy and increased circulation to your legs and feet thereby combating swelling and tired, achy legs. If you are new to compression, start with a lighter gradient compression like Preggers 10-15 mmHg compression. As always, check with your doctor – you may need a higher level of compression.

Siestas anyone?

Energy will ebb and flow during pregnancy but most experience low energy during the first and end of the third trimesters. Try to boost energy levels and keep going strong until delivery with these tips:

  • Just a little physical activity at work can do wonders. Rather than calling or emailing a coworker, get up! Park as far away as you can and high-tail it in for a good burst of energy. Walk with co-workers at lunch and eat at your desk – it’s great to get out of the office and catch up with work friends.
  • We have to re-fuel on food throughout the day in order to keep chugging at the daily grind. This is no different for expecting mothers. Quality, moderation and balance are key. Look for foods high in nutrients and energy-boosting substances. Broccoli is an excellent source of beta carotene with vitamin C for energy. Blueberries’ antioxidants stimulate the brain. Foods rich in iron and protein are energy boosters as well. Try red meat, poultry, seafood, leafy green veggies or iron-fortified foods.
  • Get a full nights’ sleep (that’s 8-9 hours) and take breaks as needed at work. Also, closing your door, putting your feet up and closing your eyes for 5 minutes can do wonders for nausea, swelling or fatigue!

Stay calm

Ohm…keep cool and collected during work. If things get stressful, try your best to relax through meditation at your desk, getting out for a quick snack or walk, or visit with a co-worker.