How can I get better circulation in my legs while pregnant?

Is it normal to have bad circulation during pregnancy?

Up to 80 percent of pregnant women get some kind of venous insufficiency, which means that, though blood can flow down into the feet, it may have trouble getting back up to the heart. Women with venous insufficiency notice leg swelling and pain, night cramps, numbness and itching.

How can I reverse circulation in my legs?

Start doing daily stretching, exercises, or yoga to increase blood flow. Do aerobic or cardio exercises to get your blood moving and your heart rate up. Wear compression stockings to encourage the blood to move from your legs back up to your heart. Eat a healthy diet to lower cholesterol and blood pressure.

Is it OK to elevate legs while pregnant?

To alleviate leg swelling, avoid sitting or standing for more than an hour at a time. Walking increases blood circulation, which helps alleviate puffiness. Elevating your legs can also help; encourage blood flow to your heart and lungs by raising your legs six to 12 inches above your heart for 12-20 minutes.

How long should I put my feet up while pregnant?

Rest: Make sure you rest your swollen feet by elevating them often to get the blood flowing again. Raise them 8-10 inches above the heart for 10-15 minutes at a time. Sleep on your side and avoid sleeping on your back to improve circulation. Hydrate: Although it seems counter-intuitive, keep drinking lots of fluids.

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How do you improve blood circulation?

How To Improve Your Circulation

  1. Exercise. Getting out and moving is good for our body, but it also helps so many other areas of our physical and mental health! …
  2. Get a massage. …
  3. Drink lots of water. …
  4. Learn to Manage Stress. …
  5. Consume Omega-3 Fatty Acids. …
  6. Elevate your legs. …
  7. Wear Compression Socks. …
  8. Cut back on alcohol.

What sleep position is best for circulation?

When lying down, adding a pillow under your feet (for back sleepers) or between your knees (for side sleepers) can help keep blood flowing.

How can I increase blood circulation in my legs naturally?

Tips for improving blood circulation in your legs naturally

  1. Get walking. Walking is one of the best low-impact ways to get your circulation moving in a healthy way. …
  2. Elevate your legs. …
  3. Get into yoga. …
  4. Stay hydrated. …
  5. Wear compression stockings. …
  6. Get a massage. …
  7. Stretch it out. …
  8. Take a bath.

How can I improve my circulation while sleeping?

Elevating your legs while you sleep can help your circulation and prevent swelling. It’s best to elevate your legs above the level of your heart. Wedge-shaped pillows make this easier to do. You can also use pillows or folded blankets you have on hand to elevate your legs in bed to help circulation.