Being pregnant and working can be challenging at times. But it’s certainly not impossible. Depending on your job profile, you may be able to work well into your third trimester, if your doctor recommends it. However, you need to be more cautious about how to manage working while pregnant.
To help you out, we have some important tips for managing your pregnancy and work duties without compromising on your health or performance.
10 tips to manage working while pregnant:
1. Pay attention to your diet
Eating a healthy diet is all the more important for pregnant women as it plays a crucial role in the proper development of the baby. Make sure to eat three to five healthy meals a day. This could include nutritious snacks such as fruits, cheese, dals, sprouts, yogurt, soya, milk and egg products. Along with this, moms-to-be must take at least four servings of calcium every day besides folate and omega-3 supplements as prescribed by their doctor are important to keep their mental health and physical health in check.
In tune with a nutritious diet, healthy snacking in between meals such as hard-boiled eggs, a bowl of fruits, peanut butter, cheese, and such throughout the day help to wade off hunger and low blood sugar levels that can cause nausea. Also, remember to stay hydrated by sipping on iced water, lemon juice, or barley water.
2. Take the necessary supplements
Remember to take your supplements on time while making sure to get enough vitamin C from other sources like fruits, juices, etc. as well.
3. Get enough sleep per night
A good ten to eleven hours of sleep every night is essential to ensure proper blood flow to the baby and it also helps prevent swelling.
4. Moderate exercise
A short walk around the office in between work will help to bring down the swelling of the feet and legs and reduce the possibility of clots and varicose veins. Stay away from heavy exercise, strenuous work, and lifting. And remember to keep your feet elevated at night to help reduce swelling.
5. Avoid being overworked
Stay organized by keeping a notepad handy and writing reminders at work and home. List out all the responsibilities and doctor appointments and try to stick to your schedule to avoid becoming overworked and excessively tired. And most important, take short breaks during work and schedule a fixed time to relax to avoid getting stressed out.
6. Avoid smoking
Not only is smoking harmful to both the mother and baby, even being exposed to second-hand smoke can cause premature births, abortions, low birth weight and infant deaths.
7. Avoid alcohol
It is ideal for a mother-to-be to stay away from alcohol as there is no safe amount of alcohol that can be consumed during pregnancy. Even small amounts of alcohol are enough to cause Fetal Alcohol Syndrome (FAS) resulting in severe retardation and birth defects for the baby and serious birth defects for the baby.
8. Wear comfortable clothing
Your body undergoes multiple changes during pregnancy and therefore, it becomes important to wear clothes that are not only comfortable but also appropriate for your growing body. Do not wear tight-fitting clothes and make sure to choose the right fabric for your daily needs if you want to avoid any type of skin infection.
9. Maintain proper posture
Pregnancy causes your posture to change to accommodate your growing baby and manage your center of gravity for better stability. Take care of your posture while sitting or standing to avoid back pain and other such issues during the nine months. Most importantly, avoid standing for long hours as this can put pressure on your back. If at all you need to stand longer, keep the feet separate and do not lock your knees. While sitting, ensure your back is straight and well supported, if need be, use a small cushion to extend extra support to your lower back. Likewise, you can use a stool to support your feet as well.
10. Travel during pregnancy
Travelling for work is an essential part of working women. While travelling by public transport during pregnancy is mostly safe provided you are careful and follow certain precautions. If the bus you take is overly crowded and your city roads are unusually bumpy, then your bus travel can be physically taxing for you. Avoid crowds and be extra careful in your first and third trimesters as these are the crucial months of pregnancy.
Now that all you moms-to-be out there are sufficiently aware of how to better take care of your health and that of your baby while at work, there is no reason to get stressed out with your job.
It’s time to enjoy your pregnancy and work at the same time!