如何减轻孕期肿胀

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共同创作者是 Lacy Windham, MD

参考

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身体肿胀是孕期的正常现象。为适应日益变大的体形，身体会生成更多的血液和体液。这些体液可以帮助打开盆腔组织和关节，为分娩做准备。作为一名孕妇，你的脸部、腿部、脚部、脚踝和手部可能会出现肿胀，也称水肿。有很多方法来应付和减少孕期肿胀。

方法 1
方法 1 的 3:

应对肿胀

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    因为肿胀经常出现在脚部和脚踝周围，所以怀孕时要注意照顾双脚。选择合适的鞋子并向医生咨询压力袜事宜。
    • 医生可能会给你推荐适合白天穿着的紧身压力袜。这样的长袜可以帮助减少孕期肿胀，给腿部提供需要的支撑。 [1]
    • 同时，你也要注意所穿的鞋子类型。过紧的鞋子或高跟鞋会阻碍血液流向脚部，加剧肿胀和相关的疼痛。坚持穿舒适宽松的平底鞋和网球鞋。 [2]
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    在肿胀部位敷一块冷敷布可以帮助减少肿胀和缓解疼痛。你可以使用冷毛巾、包裹着纸巾的冰块袋或在超市购买冰袋来冷敷。请注意，冰块和超市购买的冰袋都不能直接接触皮肤，一定要先用布或纸巾包裹住后再使用。 [3]
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    怀孕时让双脚得到休息也可以帮助减轻疼痛和肿胀。度过漫长的一天后，一定要让双脚离地休息，并且要懂得如何正确的放松腿部。
    • 站立时间不要过长。如果你的工作需要长时间站立，可以和你的老板商量能否在孕期适当调整。 [4]
    • 有机会坐下休息时，要抬高双脚并不时的转动脚踝。条件允许的话，可以躺下并抬高脚部。 [5]
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    在浅水池中站立或行走能够按压腿部和脚踝处的组织。对有些女性来讲，这样可以减轻疼痛和肿胀。如果没有泳池的话，可以在商店购买儿童用的塑料游泳池并往里面加冷水。 [6]
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方法 2
方法 2 的 3:

改变生活习惯

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    睡觉时，将体重侧向一边有利于缓解肿胀。下腔静脉是一条能让血液流向全身的大静脉，侧睡可以减轻它的压力。这样可以促进血液流动，防止肿胀。睡觉时稍微抬高腿部也能缓解肿胀。 [7]
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    盐和咖啡因不仅会加剧孕期肿胀，也会引起诸如高血压之类的其它健康问题，对孕期产生不良影响。
    • 减少盐的总摄入量。这个相当容易达到，不食用加工食品，做饭时不加过量的食盐即可。盐会造成水分潴留和提高血压水平，孕期血压升高会导致母体和胎儿的一系列健康问题。 [8]
    • 咖啡因对怀孕的影响目前尚未明确，很多研究结果都是不确定的或相矛盾的。但是，孕妇每天的咖啡因摄入量不能超过200毫克，这相当于一杯340克的咖啡。茶叶、巧克力和部分非处方药物也含有咖啡因。经常阅读标签来查看咖啡因含量。如果身体出现肿胀，你可以进一步减少咖啡因的摄入量并观察这样做是否有效。 [9]
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    喝水可以帮助减少水潴留，从而减轻肿胀。怀孕时，建议每天喝10杯或2.3升水，可以缓解肿胀。 [10]
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    即使不在孕期，在车上或飞机上久坐也会造成身体不适和肿胀。久坐的影响在怀孕时更为强烈。孕期旅行时要经常休息，定时起身走动。 [11]
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    怀孕时要努力保持体力活动来减轻肿胀和维持孕期健康。和医生讨论对母体和胎儿安全的锻炼计划。
    • 腿部锻炼对减轻肿胀尤为重要。怀孕时散步是一项健康安全的活动，对大部分孕妇都没有负面影响。 [12]
    • 你也可以和医生讨论其它你想参加的活动。根据你的健康水平、整体健康和怀孕情况，可以在孕期的某些阶段做一些温和的普拉提、瑜伽和有氧运动。 [13]
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    温暖的天气会让身体脱水和水潴留更严重，加剧孕期肿胀。如果你住在温暖地区，要确保怀孕时能使用空调，夏天更应如此。天气过热的话，可以呆在室内，也可以去泳池或海边。 [14]
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方法 3
方法 3 的 3:

识别需要医疗护理的情况

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    尽管孕期肿胀一般来说并不是医疗问题，但怀孕时任何的身体变化都应让医生知道。在日常检查时将肿胀情况告知医生。即使肿胀无需担忧，医生也可能会提供更好的应对方法。 [15]
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    子痫前期是指孕期血压升高的身体状况。子痫前期是一种严重的病症，会影响肝脏、肾脏和胎盘。身体肿胀可能是子痫前期的症状，如果肿胀同时伴随有以下任何一种症状发生，你应该去看医生。 [16]
    • 腹部肿胀
    • 肿胀突然加剧
    • 头疼不止
    • 视力问题
    • 手部或脸部肿胀
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    有时肿胀会变成急诊。肿胀可能是一种严重的甚至可能致命的孕期并发症的征兆。出现以下症状时要立即就医： [17]
    • 呼吸困难
    • 胸痛
    • 原先就有心脏病或肾病，肿胀突然加重
    • 脚部或腿部肿胀并且摸起来很暖
    • 肿胀突然加剧
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警告

  • 尽管脚踝和小腿处出现肿胀很常见，但手部或面部的肿胀在医生确认前并不能确定是正常现象，这也是子痫前期的常见症状。
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参考

  1. ↑ http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/swelling-during-pregnancy/faq-20058467
  2. ↑ http://americanpregnancy.org/pregnancy-health/swelling-during-pregnancy/
  3. ↑ http://americanpregnancy.org/pregnancy-health/swelling-during-pregnancy/
  4. ↑ http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/swelling-during-pregnancy/faq-20058467
  5. ↑ http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/swelling-during-pregnancy/faq-20058467
  6. ↑ http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/swelling-during-pregnancy/faq-20058467
  7. ↑ http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/swelling-during-pregnancy/faq-20058467
  8. ↑ http://americanpregnancy.org/pregnancy-health/swelling-during-pregnancy/
  9. ↑ http://americanpregnancy.org/pregnancy-health/caffeine-during-pregnancy/
  1. ↑ http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/swelling-during-pregnancy/faq-20058467
  2. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003104.htm
  3. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003104.htm
  4. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003104.htm
  5. ↑ http://americanpregnancy.org/pregnancy-health/swelling-during-pregnancy/
  6. ↑ http://www.emedicinehealth.com/swelling_during_pregnancy-health/article_em.htm
  7. ↑ http://www.emedicinehealth.com/script/main/art.asp?articlekey=134020&ref=136500
  8. ↑ https://www.nlm.nih.gov/medlineplus/ency/article/003104.htm

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