There is absolutely no harm in working, if you are having a normal pregnancy. But, you have to be more cautious during these months. Today, we have advice on how to handle the major issues you'll face at the office during these months.
Listed below are a few tips for pregnant working woman:
Eat three to five healthy meals a day: Eat nutritious snacks, like sliced raw vegetables, fruits, yoghurt, cheese, dals, sprouts, soya, milk and egg products, as these foods are ideal for pregnant working woman. It is also important for a pregnant woman to eat at least four servings of calcium every day. Folate and Omega-3 supplements, as prescribed by her doctor are important to keep hermental health and physical health in-check. They are also necessary for proper development of her baby.
Keep healthy snacks available at work: Snack on popcorn, peanut butter and crackers, cheese, hardboiled eggs and fruit through the day, as hunger or lowblood sugar levels can cause nausea. Medication for morning sickness is available if the problem becomes serious. Otherwise, try natural home remedies. Also, a pregnant woman should keep herself well hydrated by sipping on iced water, lemon juice or barley water.
Stay organised: She could keep a notepad handy and write reminders to herself at work and at home. She should list all doctor appointments and responsibilities at work on her calendar, which she should keep with her at home and at work. She should stick to her schedule to avoid becoming over worked and excessively tired.
Supplements: She should make sure that she gets enough vitamin C from fruits, juices, or supplements.
Get ten or eleven hours of sleep per night: A good night's sleep is essential to ensure good blood flow to the baby and will help prevent swelling.
Moderate exercise: Going for a walk around the office, will help reduce the possibility of blood clots, varicose veins and swelling of the feet and legs. Avoid heavy work and lifting, as well as heavy exercise. She should also remember to put her feet up at night.
Do not smoke and stay away from second-hand smoke: Smoking is harmful for both mother and baby and exposure to smoke can cause abortions, premature births, low birth weight, and infant deaths.
Avoid alcohol: There is no safe amount of alcohol that a woman can consume during pregnancy, so it is ideal for a mother-to-be to stay away from alcohol. Fetal Alcohol Syndrome (FAS) causes severe retardation and birth defects for the baby, and this can be caused even by small amounts of alcohol.
Take breaks during work: She should make sure that she schedules a fixed time to relax during her workday, to avoid getting stressed out.
(Inputs by Dr. Poornima Ramakrishna, Consultant Gynecologist, The Cradle)
Read more Personal Health, Diet & Fitness stories on www.healthmeup.com
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