Maintaining a healthy pregnancy while working

With all of the physical concerns that pregnancy brings, you may wonder whether you ought to stop working. The vast majority of women can continue to work during pregnancy, even until their due date.

Women whose pregnancies are high risk (like those carrying multiples or with a history of premature labour), however, may need to take maternity leave earlier than others so they can get the rest they need.

Managing Morning Sickness and Nausea at Work during Pregnancy

With nearly 80 percent of mothers-to-be suffering from the condition, morning sickness in the office is a common concern, but there are some measures you can take to alleviate it.

• Embrace bland and salty foods.

Keep plain biscuits and crackers handy. Munching these snacks helps maintain your blood sugar level without upsetting your stomach.

• Stay hydrated.

Keep a bottle of water at your desk and sip small quantities every now and then.

• Pay attention to nausea triggers.

Try to avoid any food or smells that you find make your nausea worse.

• Eat every two or three hours.

An empty stomach will make your nausea much worse.

• Take a sniff of rosemary or peppermint.

Dab a few drops of rosemary or peppermint oil on your handkerchief and sniff it to combat nausea and morning sickness at work.

• Get some fresh air.

Open the windows in the office to get the air moving. When you have your break, try to get outdoors.

• Stay away from flickering screens.

Reduce eye strain by softening the brightness and enlarging the font.

• Avoid heat.

Request for your desk to be positioned near the fan or A/C. Cover your head with a stole while travelling.

Fighting Fatigue in the Workplace during Pregnancy

During pregnancy, it's natural to feel tired as your body uses more energy to support your growing baby. It can be hard to get the rest you need when working during pregnancy. You can ease the symptoms of fatigue by:

• Stand up and stretch.

Even if you feel like you have little energy, you may find that getting up from your seat and moving around can refresh you.

• Cut back on chores.

See if you can delegate tasks at work and don't be afraid to ask for help from family members at home.

• Keep fit

If you sit at a desk all day, some physical activity can help boost your energy levels. Talk to your doctor about getting more exercise into your routine, particularly in the second trimester. Walking, yoga, swimming, and even dancing are excellent options.

• Get plenty of sleep.

Try to go to bed early and aim for at least eight hours of sleep a night. To make yourself as comfortable as possible, use pillows to support your legs, and sleep on your side. See our tips on sleeping while pregnant if you're finding it hard to catch your z's.

• Pack healthy food for lunch.

Bringing healthy homemade lunches to work during pregnancy can help you get the balanced pregnancy diet you need. The base of healthy eating remains the same as before, so you'll want to get plenty of fruit, vegetables, whole grains, proteins and lean, healthy fats. Pack iron-rich foods, like red meat, pulses, or dark leafy vegetables, like spinach, to help fight fatigue and support the baby's growth and development. Carry food rich in folic acid, such as avocado, cauliflower and oranges. Try to get into a routine and eat at the same time of day.

• Bring a variety of snacks.

Having a bite to eat every couple of hours helps to fend off morning sickness. Have some plain biscuits, bajra khakhras, breadsticks, healthy chiwda, and crackers on hand, as well as dry fruit and nuts for an energy boost.

• Take care when eating out.

The occasional lunch out with your colleagues is fine, but take care to pick a place that's hygienic. Avoid street food, anything too spicy, or high in sugar.

Staying Comfortable at Work during Pregnancy

Since you'll be spending a lot of time at work, it's important you make yourself comfortable, whether you're sitting or standing, especially as your pregnancy progresses.

• If you sit at a desk:

Get an adjustable chair with a good lower back support. Use a small pillow or cushion for extra support in your back. You can also elevate your legs to decrease swelling.

• If you have to stand at work:

Put one of your feet up on a low stool, a box, or footrest, switching feet often. Take frequent breaks to sit down. Make sure you wear comfortable shoes that support your arches. To prevent varicose veins, it's a good idea to wear compression tights.

• If your job involves bending or lifting.

Your back is under a lot of pressure when you're pregnant, not to mention that the pregnancy hormone relaxin causes your ligaments and the joints of your pelvis to relax. This means that you'll want to avoid lifting anything heavy, but if you must lift something, then bend at your knees and not at your waist. Keep the load tucked in close to your body.

If your job involves working with harmful substances, prolonged standing, heavy lifting, excessive noise or vibrations or extreme temperatures, talk to your employer as soon as possible to avoid or minimise these circumstances. Also, you'll want to avoid working long hours during pregnancy.

Eating Well at Work during Pregnancy

Eating well at work during pregnancy requires a little bit of planning. Get the nutrients you need to help with pregnancy fatigue, morning sickness, and keep both of you nourished with these food preparation tips.

How to maintain a healthy pregnancy while working:

Your mental well-being is as important as your physical health, and stress at work can be a real issue, particularly when you're pregnant. Here's how you can make your life easier:

• Take breaks and put your feet up several times throughout the day. Circulation slows down during pregnancy; raising your feet keeps blood flowing, which helps to reduce swelling in the ankles and feet.

• Try to minimise stress at work. If you have a very stressful job, now is a good time to learn a stress management technique, like yoga or meditation.

• Get enough sleep at night. Some women find that they are more tired during the day when they're pregnant. To help combat daytime sleepiness, increase your night-time shut-eye

Special Job Considerations

A few jobs might pose a risk to you and your baby, in which case you may have to scale back or modify your activities. If you have a job that requires heavy physical activity or if you work with chemicals, you may want to check with your healthcare provider.

If one of your main anxieties concerns the future of your job at the company or handling your colleagues, here's a checklist to consider when it comes to work and your pregnancy:

• Plan your maternity leave.

• Discuss your options of returning to work with your employer, including flexibility measures such as working from home at first.

• Find out whether you qualify for any maternity pay and discuss your options with your employer.

All these healthy tips for working pregnant women will ease your life and help you become more productive at the office. Whether it’s handling morning sickness, fatigue, or being healthy while working while pregnant, you’ve got this. Just remember that as your pregnancy progresses week by week your body will change, and each trimester will bring you new adventures and challenges. Pregnancy is a journey and we’re here for you each step of the way with tips and advice for healthy pregnancy from the first trimester to baby’s early days.