Beyond Cold Water Soaks: Holistic Ways to Ease Swollen Feet in Pregnancy (That Actually Work)

If you're pregnant in Northumberland or the North East and wondering what to do about the swelling, you're not alone - especially during these hot, sticky summer months.

Swollen feet, ankles, and legs (also known as oedema) are a common complaint in pregnancy, but the usual advice often falls a little flat. You’ve probably heard about putting your feet up or soaking them in cold water... but what else is out there?

As a holistic birth doula, hypnobirthing educator, and women’s wellbeing practitioner based near Alnwick, I’m all about combining ancient wisdom with practical modern support.

In this blog, I’m sharing my favourite lesser-known, nourishing ways to ease swelling - from herbal teas and mineral soaks to the weird-but-wonderful cabbage leaf remedy.

These are the tips I share with my doula clients, and they can make a world of difference when your feet are feeling like balloons!

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🌿 Lesser-Known & Holistic Tips for Pregnancy Swelling (Oedema)

1. Sip on Nettle or Dandelion Leaf Tea

Why it works: Both are gentle diuretics that support kidney and lymphatic function. Dandelion leaf especially helps the body excrete excess fluid without disturbing electrolyte balance (unlike pharmaceutical diuretics).

How: 1–2 cups daily, steeped well. Avoid dandelion root unless guided by a herbalist.

2. Eat More Potassium-Rich Foods

Why it works: Potassium helps balance sodium levels and reduces water retention.

What to eat: Bananas, avocados, sweet potatoes, spinach, coconut water, apricots (dried or fresh), and salmon.

A small daily bowl of coconut water with a pinch of sea salt and a squeeze of lime can be deeply replenishing.

3. Dry Body Brushing

Why it works: Encourages lymphatic flow and circulation before swelling starts.

How: Use a natural-bristled brush, always brushing toward the heart, starting at the feet. Best done in the morning before a shower.

4. Make a Magnesium-Rich Foot Soak

Why it works: Magnesium helps reduce inflammation, muscle tension, and swelling.

How: Add a generous handful of Epsom salts to a basin of cool water. You can also mix in a few drops of lavender or grapefruit essential oil for extra soothing effects. Soak for 15–20 mins.

5. Keep Your Protein Intake Up

Why it works: In traditional midwifery and even modern studies, low protein can contribute to swelling because it disrupts the body's ability to balance fluid.

What to do: Make sure you're getting enough good-quality protein (pastured eggs, beans, lentils, bone broth, nuts, seeds, oily fish or meat) especially if swelling worsens later in the day.

6. Wrap the Ankles with Cabbage Leaves

Yes, really! This is a remedy from Eastern Europe and midwifery circles.

Why it works: Cabbage draws out fluid and heat. The leaves cool and reduce inflammation.

How: Refrigerate green cabbage leaves, wrap them gently around swollen areas for 20 minutes, then discard. (Don’t reuse!)

7. Avoid Tight Clothing Around Ankles & Calves

Instead of compression socks, which can sometimes trap swelling lower down, opt for looser clothing that supports lymph flow. Soft leggings that don't constrict or a sarong-style wrap can be better in the heat.

8. Consider Electrolyte Balance (Without Sugary Sports Drinks)

Hydrating isn’t just about water - it’s about minerals too.

Try a homemade electrolyte drink:

500ml filtered water

1 tbsp lemon or lime juice

A pinch of Himalayan or sea salt

1 tsp raw honey

Optional: splash of coconut water, Trace mineral drops

9. Ancient Belly & Leg Massage Oils

Ayurveda suggests cooling oils like coconut oil or castor oil gently massaged into the legs (always upward).

Add a drop of sandalwood, rose, or vetiver essential oil for a calming effect — these are considered “cooling” energetically and physically.

10. Gentle Inversions (With Guidance)

Lying on your back with legs up the wall can help if it feels comfortable and doesn’t reduce your breathing or cause lightheadedness.

Alternatively, try child’s pose or left-side lying with feet slightly elevated.

Every pregnant body is unique - and so is the way we walk through the seasons of pregnancy. If you’re navigating pregnancy in Northumberland and looking for grounded, holistic support that helps you feel nourished, empowered, and held, I’d love to walk beside you.

You can explore my birth doula support, hypnobirthing classes, or come along to NE Bump Club - my free weekly pregnancy circle in Northumberland for likeminded mamas who are craving connection and clarity on their journey.

You don’t have to figure this all out alone.

Doula Jess x

PS - Want more holistic, nurturing pregnancy tips, chats and inspiration? Give me a follow on Instagram, where I regularly share my birthy wisdom!

Pregnancy & Birth Support

Jessica Ord is an experienced birth doula and hypnobirthing expert, supporting parents across the North East. With just under a decade's experience in this work, she specialises in home birth, high risk labels and supporting sovereign, self led parents.

From wild pregnancies to water births, she specialises in supporting you to trust your instincts, birth on your terms, and feel powerful doing it.