Heavy legs during pregnancy: what can you do to relieve them?

The percentage of women presenting with symptoms and clinical signs of venous insufficiency increases significantly during pregnancy [1]. Chronic venous insufficiency is characterised by poor blood circulation in the veins of the legs. Symptoms may include [2]:
Oedema, or swelling of the legs
Pain or cramps in the legs
Itching of the legs
Varicose veins
Weakness in the legs. 

Venous insufficiency is a vascular disorder characterised by impairment of the peripheral venous system, which reduces or hinders venous return. 

Finally, age, obesity, sex hormones, and a family history of venous insufficiency increase the risk of varicose veins during pregnancy.

Placental tissues from women with venous insufficiency associated with pregnancy show structural remodelling.
A study of more than 100 pregnant women, half of whom had venous insufficiency, found placental lesions in women with venous insufficiency, characterised by the overexpression of oxidative stress markers. The foetuses of women with venous insufficiency showed a significant reduction in their venous pH compared to those of women in the control group, who had no venous insufficiency. The oxidative markers identified are common to those found in women with pre-eclampsia [12].

Similarly, some of these markers have been found in women who experienced premature rupture of membranes and preterm birth [13], as well as in the plasma and placenta of pregnant women carrying a foetus with intrauterine growth restriction [14].

No panic mama 
There are several degrees of venous insufficiency, and concern is greatest when they are too debilitating and/or associated with hypertension. Always speak to your doctor and midwife so they can adapt their monitoring or reassure you. The phenomenon of heavy legs during pregnancy is fairly common, and in most women who experience venous insufficiency during pregnancy, there is no impact on the baby or even on labour. 

A reduction in blood flow is observed, becoming more pronounced as pregnancy progresses [15]. Consuming foods that can naturally boost your blood flow could therefore help reduce the sensation of heavy legs.

Pomegranate

Pomegranate is a juicy, sweet fruit particularly rich in antioxidant polyphenols and nitrates, which are powerful vasodilators!

Consuming pomegranate in the form of juice, raw fruit or a supplement may improve blood flow and oxygenation of muscle tissue.

A study conducted on 19 active individuals found that ingesting 1 g of pomegranate extract increased blood flow, blood vessel diameter and exercise performance [16].

Beetroot

Beetroot juice improves oxygen flow to muscle tissue and stimulates blood circulation, thanks to its high nitrate content and its anti-inflammatory and antioxidant action [17].

For example, in one study, 140 ml of beetroot juice per day helped to significantly reduce blood pressure, clotting time and blood vessel inflammation compared to consuming a placebo [18].

Berries

The flavonoids and anthocyanins (antioxidants) in blackcurrant berries help protect vascular walls. These molecules also have haemodynamic activity that can improve blood flow [19].

One study [20] showed that consuming 210 mg of blackcurrant significantly reduced central arterial stiffness and central blood pressure compared to those who did not consume it, which could be beneficial for improving cardiovascular health.

Blackcurrant has strong antioxidant activity [21], which could be beneficial in preventing damage caused by venous insufficiency, as an antioxidant imbalance is found in people with venous insufficiency [22].

The blueberry may also be effective in the treatment of gestational haemorrhoids and venous insufficiency during pregnancy [23].

Spices

The cinnamon is a warming spice with many health benefits, including increased blood flow.
Research shows that cinnamon can effectively reduce blood pressure in humans by relaxing blood vessels [24].

Increased blood circulation is one of the many benefits of turmeric for health. In fact, Ayurvedic and traditional Chinese medicine have used turmeric since ancient times to open blood vessels and improve circulation [25]. Its action is thought to be due to its major compound, curcumin, which reduces oxidative stress [26].

Leafy green vegetables

Leafy green vegetables, such as spinach and kale, are rich in nitrates, which the body converts into nitric oxide, a powerful vasodilator.

One study showed that consuming high-nitrate spinach (845 mg) every day for seven days helps to significantly improve blood pressure and blood flow [27].

Omega-3s

Oily fish such as salmon and mackerel are excellent sources of omega-3 fatty acids.

These fats are particularly beneficial for circulation as they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow [28].

Moreover, fish oil supplements are linked to a reduction in high blood pressure and an improvement in blood flow to the muscles. For example, one study showed that high doses of fish oil (4.2 grams per day for four weeks) significantly improved blood flow in the legs after exercise [29]. Our omega-3 pregnancy Omega Mama is ideal for meeting your needs. 

To find out more about fish and pregnancy, check out our article on the subject.

Feelings of heavy, tired legs? Numbness? Tingling? We have developed the heavy legs dietary supplement Light Legs to help maintain healthy venous circulation in the legs. A very comprehensive formula (red vine, horse chestnut, blackcurrant, maritime pine) and 100% natural.

Heavy legs are a common occurrence in pregnant women, caused by the normal changes observed during pregnancy (increased venous pressure, increased blood volume, etc.).

This is something to monitor and to act on by changing your habits, as it can develop into venous insufficiency, which may have consequences for your pregnancy. Do not hesitate to discuss your symptoms with your medical team so you can receive better support, particularly in cases of hypertension or a history of hypertension.

Among the different levers available to you to find relief, think about your diet — for instance by eating red berries — and consider reducing sedentary behaviour through physical exercise. And don't forget: stay well hydrated! Taking a supplement magnesium pregnancy can also help with cramps.