As long as you and your foetus (baby) are healthy, you can work right up until the start of labour. You can choose to stop working whenever it suits you.
Tips for managing nausea and vomiting at work
Working can be tricky in the first trimester if you're experiencing morning sickness. You can do the following things to manage the symptoms:
- Eat small healthy meals at regular intervals
- Drink plenty of water
- Stay away from anything that triggers nausea
- Snack frequently- Keep a box of crackers at work. You can eat them when you feel nauseated.
Tips for managing fatigue at work
Feeling tired is a common complaint during pregnancy. Your body is working extra hard to support the baby. Resting during a workday can be difficult. The following tips may help-
Eat food rich in iron and protein
- Iron-rich food includes green leafy vegetables, legumes, dry fruits, meat, and fish. You should also eat food that helps your body absorb iron, such as tomatoes, fresh amla, citrus fruits, guava, banana.
- Protein-rich food includes milk, meat, fish, eggs, pulses, and legumes.
- Take short, frequent breaks. Get up and move around to improve blood flow and reduce swelling.
- Stay active. Exercise can help boost your energy levels — especially if you have a desk job.
- Get a good night's sleep.
Tips to sit comfortably
If you have a desk job, the following tips may help you:
- Take frequent breaks.
- Use a pillow to ease discomfort and support your lower back.
- Don't cross your legs or feet.
If you have to stand for long hours
- Keep 1 foot on a short stool to help relieve back pain.
- Wear comfortable shoes.
- Take breaks often.
- Sit down and keep your feet up whenever possible.
Tips for managing work stress
To minimize workplace stress:
- Make to-do lists and prioritize your tasks.
- Discuss ways to manage your workload.
- Share your frustration and concerns with a supportive co-worker, friend, or loved one.
- Practice relaxation techniques, such as slow breathing.
Tips to make work more comfortable
Make life easy
- Travel to work outside of peak hour
- Consider working from home
- Set up conference calls instead of in-person meetings whenever possible.
Organise things at work
- Start preparing handover notes well in advance, so you don't find yourself doing too much or getting stressed before going on leave.
Going to pregnancy appointments
- When possible, schedule prenatal appointments and time off in advance.
- The Society of Obstetricians and Gynaecologists of Canada. Working during pregnancy [Internet]. Available at: https://www.pregnancyinfo.ca/your-pregnancy/healthy-pregnancy/working-during-pregnancy/. Accessed on Aug 19, 2020.
- Raising Children Network (Australia) Limited. Working while pregnant: tips [Internet]. Available at: https://raisingchildren.net.au/pregnancy/preparing-for-a-baby/work/working-while-pregnant. Accessed on Aug 19, 2020.
- Mayo Clinic. Working during pregnancy: Do's and don'ts [Internet]. Available at: https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20047441. Accessed on Aug 19, 2020.
- National institute of Nutrition. Dietary guidelines for Indians-A manual. 2nd Edition; 2011.
- Stanford Children's Health. Work and pregnancy [Internet]. Available at: https://www.stanfordchildrens.org/en/topic/default?id=work-and-pregnancy-85-P01244. Accessed on Aug 19, 2020.