[Tuesday Tips] 3 ways to raise your AFI (Amniotic Fluid Index)

At my last checkup/scan (35 weeks), Dr. Kamaljit raised the issue that I had a low amniotic fluid score and is was bordering on dangerously low levels..

So naturally, the moment I got home I searched it up on Google and this was what I found: -

Amniotic fluid index (AFI) is an estimate of the amount of amniotic fluid and is an index for the fetal well-being. It is a part of the biophysical profile. AFI is the score (expressed in cm) given to the amount of amniotic fluid seen on ultrasonography of a pregnant uterus.

(Source: https://en.wikipedia.org/wiki/Amniotic_fluid_index)

So if your fluid is between a 5 and 12, you're pretty good. Mine was a 7 and Kamaljit told me that it was bordering on dangerously low levels. Upon further reading, I've discovered that if you happen to reach a AFI of below 5, it basically means that you need to be induced right away because it is a big indication that your placenta is NOT functioning well enough to provide the necessary nutrients to your growing baby!

Your amniotic fluid is basically made up of 3 things: the placenta, the baby's urine (yes, they swallow and pee in utero), and some is excreted through the baby's skin.

Fellow low AFI pregnant mums, after much research, I've summarized below 3 of the easiest, and most natural ways to raise your Amniotic Fluid Index (levels) to prevent a pre-term birth:

1. Drinks LOTS of water

By lots, i'm talking about 4L a day. The best way I've found to make sure I was getting enough water each day was to buy a 500ml labelled water bottle. As long as I've drank 8 bottles worth of water every day, I was good. And I even split my water intake levels into morning, afternoon and evening. It was 3 bottles full by 12pm, another 3 bottles full by 6pm and the last 2 bottles full before bed (by 10pm).

Staying well-hydrated is a very important key factor to keeping your AFI at a safe level.

2. Eat fruits/veggies with a high water content

Go crazy on those watermelons, strawberries and cantaloupes. These fruits have the highest water content (more than 90%) and not only that, they are TASTY!

Personally, I love fruits so this it's not an issue for me to eat bowls of them at one time. Take today for instance, I've had half a rockmelon after lunch and 2 punnets of strawberries after dinner.

Other foods with high water content include vegetables such as Cucumber, Iceberg Lettuce, Celery, Carrots & Cauliflower (all above 90% water content too!). These are not only healthy for you, but for your baby as well. So essentially, you kill 2 birds with 1 stone - you stay hydrated as well as get the proper nutrients you need!

3. Do some light exercises 

If you're able-bodied and not been medically told to be on bedrest, then get those limbs up and about!
Light exercises promote an increase in blood flow to your uterus and placenta which in turn promotes an increase in your Amniotic fluid levels and fetal urine production rate. As your baby passes more urine in the sac, the volume of amniotic fluid increases.

Some light exercises include: walking, light hiking, swimming, yoga and even water aerobics.
Water-related activities are great during pregnancy as it helps to keep the weight off your joints and provides the temporary relief your body needs from carrying all that extra weight around.


Hope these 3 important tips help you as it has helped me. My next gynae appointment is in a weeks time and I'm definitely hoping it stays a 7 at least!