Working during pregnancy: what you need to know
Working during pregnancy is not always easy. Most women can continue to work during pregnancy. However, being pregnant could present challenges in the workplace. To stay healthy and productive at work, you need to understand how to relieve the usual discomforts of pregnancy and when a job task might compromise your pregnancy.
1) Management of nausea and vomiting
This is called “morning sickness” to relieve nausea at work :
- Avoid nausea triggers. This double latte that you crave every morning before pregnancy or the smell of warmed food in the microwave of the break room could now create a mixture in your stomach. Avoid anything that triggers nausea.
- Snacks regularly. Crackers and other healthy foods can be lifeguards when you feel nauseated. Keep food at work for easy snacking. Ginger tea can also help.
2) Fatigue management
You may feel tired as your body works overtime to support your pregnancy – and resting during the workday can be difficult. These tips will help you manage fatigue :
- Eat foods rich in iron and protein. Fatigue can be a symptom of iron deficiency anemia, but adjusting your diet can help. Choose foods such as red meat, poultry, seafood, green vegetables, iron fortified cereals and beans.
- Take short and frequent breaks. Getting up and moving for a few minutes can revive you. Spend a few minutes with the lights off, your eyes closed and your feet extended can help you recharge.
- Drink lots of fluids. Keep a bottle of water on your desk or in your workspace and sip all day long.
- Reduce activities. Scaling can help you get more rest when your work day ends. Consider shopping online or hiring someone to clean the house or take care of the yard.
- Continue your fitness routine. Although exercise may be the last thing you think after a long day, physical activity can help increase your energy level, especially if you sit all day. Take a walk after work or participate in a prenatal fitness class, as long as your doctor advises you.
- Sleep early. Have at least eight hours of sleep every night. Resting on your left side will maximize blood flow to your baby and facilitate swelling. For more comfort, place the pillows between your legs and under your belly.
3) Stay comfortable
As your pregnancy progresses, daily activities, such as sitting and standing, can become uncomfortable. Remember these short and frequent breaks to combat fatigue. Moving every few hours can also ease muscle tension and help prevent fluid build-up in your legs and feet. Also try these other strategies :
- Seated. Using an adjustable chair with good lower back support can make long sitting times much easier, especially as your weight and position change. If your chair is not adjustable, use a small pillow or pillow to provide extra support for your back. Raise your legs to decrease swelling.
- Standing. If you have to stand for long periods, put one of your feet on a footstool, stool or box. Go from time to time and take frequent breaks. Wear comfortable shoes with good arch support. Also consider wearing a support or compression hose.
- Tilt and lift. Even when you lift something light, good posture can save your back. Bend your knees, not your height. Keep the load near your body, lifting your legs – not your back. Avoid twisting your body while lifting.
4) Control stress
Stress can affect the energy you need to treat yourself and your baby. To minimize stress at work :
- Take control. Create daily lists and assign priorities. Consider what you can delegate to someone else or eliminate.
- Speak. Share frustrations with a support colleague, friend or loved one.
- Relax. Practice relaxation techniques, such as breathing slowly or imagining yourself in a quiet place. Try a prenatal yoga class, as long as your doctor advises you.
5) Take appropriate precautions for use
Certain working conditions may increase your risk of complications during pregnancy, especially if you are at high risk of preterm labor, including: exposure to harmful substances, prolonged standing heavy climbing or transport, excessive noise, strong vibrations such as large machines, extreme temperatures. If you are concerned about any of these problems, tell your doctor. Together, you can decide if you need to take special precautions or change your tasks during your pregnancy.Read