Pregnancy Nose: Why It Happens, When It Starts, and How to Stop It

Swollen feet? Expected. Strange cravings? Normal. But when your nose suddenly looks puffier and wider halfway through pregnancy, it can catch you off guard. “Pregnancy nose” is a real phenomenon, and while it’s usually harmless, it can feel like one more thing your body’s doing without warning.

A 2022 study published in JAMA Network Open found that pregnancy can lead to noticeable physiological changes in the face, particularly due to increased blood volume and fluid retention. It’s not just anecdotal, your body’s changes are visible, and your nose can definitely be one of them.

The good news? You’re not completely powerless. There are things you can do to reduce your risk of developing pregnancy nose or at least keep the swelling under control. But before we get into the how-to, let’s get clear on what pregnancy nose actually is and when it tends to show up.

Let’s Talk About Pregnancy Nose

Pregnancy nose is a thing, swelling or widening of your nose that happens sometime during pregnancy. It’s not a myth, and no, you’re not just imagining it. What’s going on is that your body is pumping out more estrogen, which ramps up blood flow everywhere, including your face. That extra blood makes the tiny vessels in your nose swell.

On top of that, you’re holding on to more fluids than usual. That fluid retention doesn’t just hit your ankles or fingers, it shows up in your face, too. Put those two things together and your nose can start looking noticeably fuller or wider.

You might also get some bonus symptoms along with it, like nasal congestion or nosebleeds. That’s because your nasal tissues are more sensitive now and easily inflamed.

When It Starts and What It Looks Like

Pregnancy nose usually starts in around the second or third trimester. That’s when your blood volume peaks and your body is fully focused on growing a baby. For some, it sneaks up slowly. For others, it’s like one day you glance in the mirror and your nose just looks… different.

You might notice it looks a little puffier, wider, or even flatter in photos. Totally normal.

Here’s what it often looks like:

• A rounder or more bulbous tip
• Puffiness along the bridge or sides
• A generally fuller appearance
• And sometimes, a stuffy nose or sinus pressure on top of it

Not everyone gets it, but if you do, you’re not alone, and it usually goes away after birth.

How to Prevent Pregnancy Nose

You might not be able to stop pregnancy nose completely, it’s a natural side effect of hormonal shifts, but you can take steps to keep it under control. The key is managing swelling and supporting healthy circulation. Pregnancy nose does go away after birth as hormone levels stabilize and your body releases the excess fluid. Here’s how.

1. Cut Down on Salt

Sodium encourages water retention. That includes the kind that shows up in your face. While you don’t need to eliminate salt altogether (your body still needs it), keep an eye on processed foods and salty snacks. Stick to whole foods with natural seasoning instead.

Tip: Watch for hidden sodium in soups, sauces, and frozen meals. Even “healthy” options can pack in a lot.

2. Stay Hydrated

Drinking plenty of water helps your body flush out excess sodium and fluid. It also supports your kidneys, which are working overtime during pregnancy. Hydration can ease swelling not just in your face, but in your hands and feet too.

Aim for 8 to 12 cups of water a day, more if you’re active or in a hot climate.

3. Sleep with Your Head Elevated

Gravity can work in your favor. Propping your head up with an extra pillow at night can help fluid drain away from your face instead of settling around your eyes and nose. You’ll wake up looking (and likely feeling) less puffy.

This also helps with nasal congestion, another common pregnancy annoyance.

4. Get Regular Gentle Exercise

Moving your body helps your lymphatic system do its job. That means it flushes out excess fluid instead of letting it pool in your face.

You don’t need to run marathons. A 20-minute walk, swimming laps, or some light prenatal yoga is enough to keep things flowing. Bonus: regular movement helps your mood and sleep too.

5. Avoid Excessive Heat

Hot showers, saunas, or long hours in the sun can cause your blood vessels to dilate even more. That worsens the puffiness in your face.

Keep showers warm, not hot, and try to stay cool during the day. Use a fan or cool compresses on especially warm days.

6. Watch Your Weight Gain

Gaining weight is part of pregnancy, but gaining too much too quickly can intensify fluid retention. Try to stay within your doctor’s recommended range for weight gain.

Eating a balanced diet with lean protein, fiber, and healthy fats helps manage blood sugar and inflammation, both of which play a role in swelling.

7. Manage Stress

High stress can raise cortisol, which contributes to inflammation and fluid retention. Easier said than done, but finding small ways to decompress, short walks, stretching, journaling, or just taking a break, can make a real difference.

Breathing exercises are easy and can help you stay grounded when everything feels overwhelming.

8. Skip Harsh Skincare or Heavy Makeup

If your nose is already swollen or sensitive, layering on heavy products can irritate your skin and make things look worse. Stick to light, fragrance-free skincare during pregnancy.

Go easy on contouring or bronzers if you’re feeling self-conscious about nose size. Less is often more during this time.

What Your Nose Is Really Saying

Pregnancy nose is just one of those surprising changes your body goes through while doing something amazing. It might feel annoying, but it’s a sign your body is working hard to support your baby.

These changes aren’t permanent. While you can manage swelling with simple habits, sometimes it’s okay to just let your body do its thing. Your nose might look different for now, but it’s all part of the journey, and it will go back to normal.

Give yourself credit for what you’re doing. That’s what really matters.