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Pregnant and Working: Healthy Tips

08 July 2021

Working while pregnant is a must for many women, as well as an eagerness. But, workplace culture is not necessarily the best place for physical fitness and health. From trivial organizational politics to regular sugary snacks left for "sharing" in the business break-room, it can be challenging to stay stress-free and eat a healthful diet consistently.

Pregnancy does not have to be the end of an expecting woman's career. A woman can work even when pregnant, albeit she may need to contemplate some things and make a few adjustments at her workplace. Her employer may likewise be required to make changes in this regard. As long as her doctor does not tell her to take a break from working, there is no need for her to quit working now. A pregnant woman also has the right to maternity leave and maybe allowed flexible schedules. She is also entitled to compensate for sick leave if she becomes ill or has issues resulting from her pregnancy. She may be granted time off for booked doctor's appointments.

Common Reasons to Stop Working While Pregnant

You should pay attention to these indications to decide whether or not to continue working. Your doctor is the first source you should consult when determining whether or not to quit working. Most of the other reasons are overshadowed by issues and the baby's safety. On other occasions, it's more of an internal kick in the gut paired with body awareness. Check out these indicators that you should stop working during pregnancy and see whether they relate to you:

  • HIGH-RISK PREGNANCY: If you have a high-risk pregnancy, you must deal with additional problems. Working until your due date may be impossible if you can hardly walk or on bed rest. Anyone with a high-risk pregnancy is more likely to cease working than someone who does not have these issues.
  • PRETERM CONCERNS: You could be suffering from cramps, high blood pressure, or unusual swelling. If you're noticing indicators of preterm complications, it might be better to speak to your doctor about taking a break from work. For any other symptoms that could lead to preeclampsia, your doctor may also order you to miss work.
  • WORK TOXICITY: Although your job isn't physically strenuous, the mental toll can cause severe tension and stress in an already stressed-out body. In addition, if you work in a toxic culture, these unseen influences may indicate that you should stop working.
  • UNABLE TO PERFORM WELL: Some occupations need much more physical exertion than others. Consider those who are constantly on their feet. Others, like loading things at a retail store, are exhausting even without pregnancy. Every choice is both personal and logical. While you would not really quit your office job the moment you got a headache, you should assess its influence against the hazards to your health. Being unable to complete work that you would typically do well is a clue that you should consider how much more you can work under these situations.

Tips On How To Stay Healthy At Work

Pregnancy and work can coexist healthily if you know how to advocate for yourself while you're there. The healthy prenatal ideas provided below will assist you in ensuring that you feel as good as possible during your working days:

Bring Your Own Food

Prepare homemade lunch and maintain a supply of nutritious, ready-to-eat nibbles at your desk. This way, you're less likely to be compelled to consume too many sugary, salty, or greasy items that you'll probably regret.

Ensure Comfort

It will be difficult not to do stuff you used to do with ease before becoming pregnant. You can, nevertheless, "improve" the settings at your workplace to ensure that you are comfortable all through the work and pregnancy day.

  • Suppose you suffer from back pain regularly but are unable to ignore your job. In that case, a standing desk may allow you to change your work position without immediately disregarding it. Standing desks are a great addition to any business, mainly because they can configure them to fit your physical features.
  • Ergonomic chairs were created to provide the user with the best ease possible, and some variants have technology that conforms to your body structure. You may take advantage of this because your body will change over time with each month, making it more straightforward for you to maintain a good posture. Requesting or obtaining a pregnancy office chair should be one of your first measures.
  • If you have to stand for an extended period, elevate one of your feet on a low stool, footrest, or box. Switch your feet once in a while, and take frequent breaks. Wear shoes that are comfortable and have sufficient arch support. Using a support or compression hose is also an option.
  • Stretch often. Stretch your neck, arms, and shoulders while sitting in your chair at least once or twice per hour. Raise your arms overhead, interlock your fingers, and extend your arms upwards. Put your hands on a desk, take a step back, and lengthen your back. Sit down and alternately flex your feet. Also, try bending over and touch your toes even from a seated posture to relieve stress in your shoulders and neck.

Keep Water Handy

This is something that everyone must do, but pregnancy makes staying hydrated even more crucial. As per the Office of Women's Health of the U.S. Department of Health and Human Services, not consuming enough water can result in premature or early labor. Furthermore, if you enjoy coffee, drinking plenty of water throughout the day can assist in keeping those caffeine cravings away.

Manage Morning Sickness and Nausea

Here are some things you may do to minimize feeling this way daily:

  • Be mindful of the triggers that can lead you to become nauseous.
  • When you're feeling sick, crackers and other bland snacks can come in handy. Keep some on hand at work for quick snacks. Ginger ale or ginger tea may also be beneficial.
  • Go out and walk for a bit as an alternative if you can take appropriate breaks once in a while. If you aren't, you may always open the window anytime the wind blows. However, it would be preferable if you avoided the heat.
  • Keep in mind to eat every 2 to 3 hours as having an empty stomach can aggravate your discomfort.

Manage Stress

You will surely feel stressed and anxious once in a while, but you can manage stress not to control yourself. Keep in mind that all of this energy may affect your baby and that there are ways to use it to limit the negativity:

  • When we conceal everything to ourselves, we feel more anxious. As a result, if you're feeling horrible about something, always express it with someone you can trust.
  • Create a list of all the tasks you need to complete throughout the day and prioritize them. A to-do list can also be handy. Assess what you can assign to others or eliminate. Having accomplished all of your tasks before the end of the day will provide you with additional satisfaction.
  • It may be difficult for you to remain relaxed while working, but taking it easy will help you retain a positive attitude all through the day.

Give Yourself A Treat

Overindulging in goodies should undoubtedly be avoided, but there's no need to deprive yourself completely! You may and should treat yourself to special foods that you enjoy and are healthy while pregnant. Choose a time of day for your daily treat and strive to stick to it for the entire day. 

It is critical to care for your baby even before they are born. You can accomplish this by living a healthy lifestyle and attending doctor's checkups while expecting. If you maintain a healthy pregnancy, you are much more likely to have a healthy birth.