Despite knowing that working during pregnancy isn’t always easy, many women with healthy pregnancies choose to work happily for a long time, even into the last trimester, if their healthcare provider recommends it. For some women, it’s a choice, while for others, it’s a necessity.
If you have also decided to work during your pregnancy, these simple tips can help you stay safe, healthy, and comfortable while getting the job done gracefully.
How to maintain a healthy pregnancy at work?
If you choose to work during pregnancy, your topmost priority should be to stay safe and comfortable. If you know how to take care of yourself, you can balance work and pregnancy. The following tips will help you enjoy a safe and healthy pregnancy at work:
#Manage morning sickness and nausea all day long at the workstation during pregnancy
Morning sickness is a prime concern for nearly 80% of pregnant women. Despite its name, it can hit any time of day and night. However, the good news is that you will feel better during the second trimester. Until then, try these tips to ease nausea at work:
- Embrace bland, salty foods and snacks.
- Stay well-hydrated throughout the day with juice, water, and other beverages.
- Steer clear of anything that triggers nausea.
- Eat something every two or three hours to keep your stomach satisfied.
- Take a sniff of rosemary or peppermint.
- Take a break and get some fresh air.
- Stay away from flickering screens to reduce eye strain.
- Try to avoid facing direct heat on your head. Cover your head with a stole while traveling.
- Take plenty of healthy snacks to work.
- Ginger is a natural remedy for nausea. Have something with ginger in it, like gingersnap cookies, ginger ale, or ginger tea.
#Handle fatigue at the workplace during pregnancy
Resting during the workday can be tricky, so it’s natural to feel tired as your body needs more energy to work and support your pregnancy. Try these tactics to keep your energy up:
- Eat foods rich in iron and protein, such as seafood, poultry, red meat, iron-fortified whole-grain cereal and beans, and leafy green vegetables.
- Take short, frequent breaks to reinvigorate yourself.
- Drink plenty of fluids. Sip water, juice, etc., throughout the day.
- Cut back on energy-consuming activities.
- Keep up your fitness routine, especially if you sit at a desk all day.
- Go to bed early. Aim for at least eight hours of sleep daily.
- If you sit at a desk, walk around as much as possible.
- Take breaks when you can.
- Rest during your lunch hour.
- If you stand all day, sit down and elevate your feet whenever possible.
- Remember to take frequent breaks. Don’t push yourself too hard.
- Stand up and stretch often.
#Stay comfortable at work during pregnancy
As your pregnancy progresses, you find it challenging to do the activities you used to do with ease before pregnancy. Even if your job requires minimum work, you must keep yourself comfortable physically at your workstation. Try these tips:
- Use a nice ergonomic office chair to maintain a comfortable posture.
- Keep a small pillow or soft cushion for the back support.
- Elevate your legs often to decrease swelling.
- If you have to stand at work, use a standing desk. Take a break often and try to switch feet frequently.
- Always wear comfortable footwear with good arch support.
- If your job involves bending or lifting, bend at your knees and not at your waist.
- Stand up and walk around every two hours.
- Wear clothes designed for pregnant women.
- Drink a lot of water.
- Never skip meals.
- Avoid repetitive strain injuries.
- Reduce stress by walking, stretching, and doing deep-breathing exercises or yoga.
- Refuse offers of overtime.
- Take time off if needed.
#Keep stress under control at the workplace during pregnancy
Stress at work is a real issue, particularly when you’re undergoing the pregnancy phase. It can sap the energy you require to take care of yourself and your baby. Since your mental well-being is as important as your physical health, you should try these tips to minimize workplace stress:
- Make to-do lists every day and prioritize your tasks.
- Share your anxieties with a supportive colleague, friend, or someone you can trust.
- Practice relaxation techniques, such as meditation, walking, yoga, or breathing slowly.
- Just chill. Slow down and take things easy.
- Talk to your supervisor to keep your work manageable.
#Eat well at work during the pregnancy period
Eating well at work during pregnancy requires a systematic approach. Always take proper nutrients that help combat morning sickness and fatigue and keep both of you nourished. Try the tips given below:
- Pack healthy food for lunch. Include dark leafy vegetables, plenty of fruit, iron-rich foods, and foods rich in folic acid in your lunchbox to keep your pregnancy diet balanced.
- Try to get into a routine and eat at the same time of day.
- Bring various snacks, such as bajra khakhras, chiwda, breadsticks, plain biscuits, dry fruit, and nuts to boost your energy and avoid morning sickness.
- Avoid anything too spicy, high in sugar, and street food.
- Always eat a meal in a hygienic place.
#Manage aches and pains
You may experience several aches and pains because your posture drastically changes during pregnancy. While you’re at work, it is best to:
- Avoid sitting or standing for long.
- Stretch the back occasionally throughout the day.
- Take short breaks to move around.
- Sit on an adjustable chair to provide support to the lower back.
- Place a small cushion at the back for additional support.
- Rest your feet on a footrest to avoid swelling. You can also wear four-way stretch maternity leggings or pants to prevent swelling.
- Shift weight on both the feet alternately while standing.
- Wear comfortable footwear to work.
- Refrain from twisting at the waist if you need to turn.
#Manage mood swings
Due to the hormonal changes, you’re more prone to frequent mood swings during pregnancy. Stress and fatigue can make it even worse at work. Try these tips to avoid mood swings:
- Practice meditation and other relaxation techniques, like yoga and deep conscious breathing.
- Get prenatal massage
- Spend quality time with your loved ones
- Take frequent naps
- Listen to soothing music
- Go on a walk with a good friend
- Share your frustrations with others