Working during pregnancy can present challenges. Here's how to battle morning sickness, fatigue and other pregnancy discomforts at the workplace.
Most women are able to continue working during pregnancy. However, simply being pregnant can present challenges at the workplace. To stay healthy and productive on the job, learn how to alleviate common pregnancy discomforts — and know when occupational duties might jeopardize your pregnancy.
Easing nausea and vomiting:
It may be called "morning" sickness, but pregnancy queasiness can hit at any time — day or night. To help ease nausea when you're on the job:
* Avoid nausea triggers. That double latte you craved every morning before pregnancy or the smell of foods reheated in the break room microwave may now make your stomach flip-flop. Steer clear of anything that seems to trigger your nausea.
* Snack often. Crackers and other bland foods can be lifesavers when you start to feel nauseated. Keep a stash at work for easy snacking. Hard candy, lemon drops, ginger ale or ginger tea sometimes help, too.
* Drink plenty of fluids. If you don't drink enough fluids, your nausea may get worse. Keep a water bottle at your desk or in your work area and sip throughout the day.
* Take it slow in the morning. Allow yourself extra time to get ready for work. Rushing around can contribute to nausea.
* Get enough sleep. The more tired you are, the more nauseated you may feel.
Handling fatigue:
You may feel tired as your body works overtime to support your pregnancy — and resting during the workday can be tough. It may help to:
* Take short, frequent breaks. Getting up and moving around for a few minutes can reinvigorate you. Spending a few minutes with the lights off, your eyes closed and your feet up also can help you recharge.
* Rethink your schedule. Your energy level may fluctuate throughout the day. If you're exhausted by the afternoon, tackle your most demanding tasks earlier in the day. If it takes you a while to get charged up in the morning, put off energy-draining chores until the afternoon.
* Cut back on outside activities. Scaling back can help you get more rest when your workday is over. You might even do your shopping online or hire someone to clean the house or take care of the yard.
* Keep up your exercise routine. Although exercise may be the last thing on your mind at the end of a long day, it may help boost your energy level — especially if you sit at a desk all day. Take a walk after work or join a prenatal fitness class, as long as your health care provider says it's OK.
* Go to bed early. If you're tired by 7 p.m., turn in for the night.
Staying comfortable:
As your pregnancy progresses, everyday activities such as sitting and standing can become uncomfortable. Remember those short, frequent breaks to combat fatigue? Moving around every few hours can also ease muscle tension and help prevent fluid buildup in your legs and feet. Try these other strategies, too:
* Sitting. Adjustable armrests, a firm seat and back cushions, and good lower back support can make long hours of sitting much easier — especially as your weight and posture change. If your chair isn't adjustable, improvise. Use a small pillow or cushion to provide extra support for your back. Put your feet up on a footrest, wastebasket or box.
* Standing. Prolonged standing can cause blood to pool in your legs, which may lead to pain or dizziness. It also puts pressure on your back. If you must stand for long periods of time, put one of your feet up on a footrest, low stool or box. Switch feet every so often, and take frequent breaks. Comfortable shoes are a given, but support hose can help, too.
* Bending and lifting. Proper form can spare your back, even if you're lifting something light. Bend at your knees, not your waist. Keep the load close to your body, lifting with your legs — not your back. Avoid twisting your body while lifting. If a load is too heavy to handle easily, ask for help.
Staying comfortable:
Stress on the job can inspire you to push hard, but it can also sap the energy you need to care for yourself and your baby. To minimize workplace stress:
* Take control. Make daily to-do lists and prioritize your tasks. Consider what you can delegate to someone else — or eliminate entirely.
* Keep it positive. Look for the humor in stressful situations. Surround yourself with upbeat people.
* Talk it out. Share frustrations with a supportive co-worker, friend or spouse.
* Choose your battles. If you can't do anything to change a particular situation, let it go.
* Relax. Practice relaxation techniques, such as breathing slowly or imagining yourself in a calm place. Or try a prenatal yoga class, as long as your health care provider gives you the OK.
Taking proper job precautions:
Certain working conditions may increase your risk of complications during pregnancy, including:
* Long, stressful commutes
* Prolonged standing
* Heavy, repetitive lifting
* Heavy vibrations, such as from large machines
* Exposure to harmful substances
Other job conditions also may be cause for concern. Frequent shift changes, for example, may make it hard for you to get the rest you need. A hot work environment may decrease your stamina and ability to perform strenuous physical tasks, as well as increase the risk of dehydration. Activities that require agility and good balance may become more difficult later in pregnancy.
If any of these issues apply to you, mention them to your health care provider. Together you can decide if you need to take any special precautions or modify your work duties during the various stages of your pregnancy.
Health during pregnancy
What you should eat:
Pregnancy puts additional nutritional demands on your body. You require to eat judiciously to meet the demands of the body. Make sure that you eat a mixture of different foods each day in order to get all the various nutrients that you and your baby need.
Your diet should have plenty of fruit and vegetables which provide vitamins, minerals and fibre. Eat them lightly cooked or raw. Let starchy foods like bread, potatoes, rice and breakfast cereals with vegetables form the main part of any meal.
Eat some good sources of nutrients like fish, eggs, cheese, beans, and lentils every day. Dairy products like milk, cheese and yogurt are important as they contain calcium and other nutrients needed for your baby's development.
Avoid sugar and sugary foods like sweets, biscuits and cakes and sugary drinks like cola. Cut down on fat and fatty foods as well.
Food to Be Avoided During Pregnancy
No amount of alcohol or smoking is advisable during pregnancy. The pregnant mother has to strictly keep away from them. Caffeine is also to be avoided as consumption of caffeine during pregnancy can cause miscarriages in the early stages.
* Unpasteurized cheese and milk, apple cider and juices
* Raw eggs and food containing raw eggs
* Undercooked or raw meat, fish and processed meat
* Fish that has mercury content in them like shark, swordfish, king mackerel and tilefish are to be avoided.
The craving for non-food items during pregnancy is called pica. Some pregnant women are naturally prone to a craving for non-food items like clay. Such craving should not be entertained as consumption of non-food items can prove to be dangerous for the foetus. It is important to consult the doctor if the urge arises.
Hence eat healthy, be healthy during and after pregnancy as your little infant thrives on your diet for a healthy living.
Mineral and vitamin supplements:
A large number of pregnant women suffer from varying degrees of anemia so additional iron supplementation is provided by pills. Also tablets of Folic acid (a vitamin necessary to prevent certain spinal disorders in the growing baby) along with Calcium are generally prescribed by the health care providers.
Pregnancy and weight:
Most women gain between 10 -12.5kgs (22 - 28lbs). Weight gain varies a great deal and depends on your weight before pregnancy. Weight gain significantly more or less than the average could be an indicator of a problem, so you must monitor your weight gain carefully. Also if you weigh more than 100kg or under 50kg your health care provider may have special advise for you.
Smoking during pregnancy:
Try to stop. When you smoke, carbon monoxide and nicotine passes into your lungs and blood stream. This means that: a) your baby gets less oxygen and cannot grow as well as it should, and b) the nicotine makes your baby's heart beat faster. Constantly breathing in other people's smoke may also have a harmful effect.
Babies of mothers who smoke are, on average, 200g (about 8 oz) lighter than other babies. These babies may have problems during and after labour and are more prone to infection; it will be better for your baby later too if you stop smoking. Children whose parents smoke are more likely to suffer from illnesses such as asthma; and there is an increased risk of cot death.
Alcohol:
It has now been shown that even small amounts of alcohol can be harmful to your baby. Alcohol has adverse effects on the baby's development and can produce a lot of anomalies generally termed as 'Fetal Alcohol Syndrome'. So to be safe avoid alcohol totally during your pregnancy.
Pills medicines and other drugs:
You should be very careful while taking any kind of medication, specially in the earlier part of the pregnancy. Majority of drugs have some effects on the growing fetus and the first three months are crucial. You would be better off asking your doctor about any medications you want to take. Make sure your doctor or dentist knows you're pregnant before prescribing anything or giving you treatment.
At the same time it is important to remember that if you on treatment for some chronic conditions like epilepsy or diabetes you consult your doctor and continue your medications because control of such conditions is vitally important for you as well as the pregnancy.
Regular check-ups:
The key to protecting the health of your baby is to get regular Prenatalcare. Getting Prenatal care as soon as you know you are pregnant (or, if possible, before you conceive) and seeing your health care provider regularly as your pregnancy progresses are vital to you and your baby's health.
You should have your first examination during the first 6–8 weeks of your pregnancy, where your doctor will figure out how many weeks pregnant you are based on a physical examination and the date of your last period.
If you are healthy and there are no complicating risk factors, you can expect to see your healthcare provider
* Every 4 weeks until the 28th week of pregnancy.
* Every 2 weeks until 36 weeks.
Once a week until delivery:
Throughout your pregnancy, your healthcare provider will check your weight and blood pressure while also checking the growth and development of your baby. During the span of your pregnancy, you will also have Prenatal tests, including blood, urine and cervical tests, and probably at least one Ultrasound.
