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06 February, 2019

Tips to strike a balance at work during pregnancy

Finding out that you’re pregnant may be the best news you’ll ever receive. The thought of a growing baby inside you can fill you up with a warm feeling. But for some working women, managing pregnancy at work can seem like a daunting task. The joy of pregnancy may be overshadowed with all the symptoms such as morning sickness, interrupted sleep and extreme fatigue. All these can put a working mother under a lot of stress in the early days of her pregnancy. These can potentially disrupt their lifestyle as well as career.
Juggling pregnancy and work may seem difficult for many women, especially if they already have kids. Many wonder about how they can strike a work-life balance during pregnancy. If you’re feeling the same way, here are some tips to make this phase of your life a bit easier.

1. Inform your employer

Many women try to wait out a certain period of time before telling their employers about their pregnancy. The difficulties of managing your health in the early days become easier to deal with if you inform your boss or superiors about your condition. Once you’re comfortable sharing your pregnancy news, you can let them know about any changes that you may need and also discuss your maternity leave options.

2. Let your colleagues know

Pregnancy symptoms like fatigue may lead to a temporary slump in your work productivity. By letting your co-workers know about your pregnancy, you can find more support and encouragement from your team. They won’t think that you’re slacking on your work duties. You can also use your judgement while sharing the news and only explain any tiredness when needed, since every woman experiences pregnancy differently.

3. Snack Wisely

In order to reduce pregnancy symptoms like morning sickness, try munching on small, healthy snacks throughout your day at work. Avoid eating heavy meals at office and stay comfortable while at work. Apples, oranges, crackers and carrots are some great options to snack on. Also, don’t forget to stay hydrated by drinking plenty of water. Snacking will also help boost your energy and reduce the fatigue that you may feel.

4. Stay Active

If you have a job that requires too much time in front of the screen and being seated, make it a point to get up and move about as frequently as you can. Taking a brisk walk during your break is another way to get your blood pumping and will keep you awake through the afternoon.

5. Manage Fatigue

As your body works overtime to support your pregnancy, finding time to rest during the workday can be tough and leads to tiredness. Fatigue can also be a symptom of iron deficiency and anemia. Adjusting your diet can help. Choose foods such as red meat, poultry, seafood, leafy green vegetables, iron-fortified whole-grain cereal and beans to take care of your diet.

6. Cut back on activities but stay on your fitness routine

Reducing activities can help you get more rest after a hard day at work. Consider doing your shopping online or ask someone to help you with these everyday tasks. While you’re cutting back on activities, remember to keep up your fitness routine. Physical activity can help boost your energy level, especially if you sit at a desk all day. Take a walk or join a prenatal fitness class after consulting with your doctor. See our experts at KIMS Cuddles to know the right fitness routine for you.

7. Be prepared for all kinds of days

When you’re juggling pregnancy and work, you’re likely to have both good and bad days. Some days you might be full of energy and excitement, while on others you may suffer from morning sickness and won’t want to move at all. On the good days, try to get ahead at work and complete projects as much as possible. This will allow you to take it easy on the days when you’re not feeling great.

8. Take appropriate safety precautions

If your job requires you to work outdoors for long hours in an unsafe environment or unfavourable weather conditions, ask to be shifted to another that provides safer conditions while you’re managing pregnancy and work.

9. Get enough sleep

Although it might not seem possible, try to aim for at least eight hours of sleep every night after work. Resting on your left side will maximize your baby and ease swelling. For more comfort, place pillows between your legs and under your belly.

10. Take steps to remain professional

Some of these steps can help you remain efficient at work while you’re pregnant:

  • Plan in advance if you are required to travel for work. You may need to reschedule your prenatal appointments. Try to take the trips during second trimester as the sickness and risks will have reduced considerably. Talk to your doctor before going on a trip.
  • Keep your office attire comfortable and smart. You may continue to wear your usual work clothes in the first trimester. As your size change in the second trimester, you can make changes to your work attire. You may also need to change your footwear and go for something more comfortable.
  • Make it a point to inform your boss and colleagues well in advance before taking time off from work. You may also find someone to fill in for you so that your work is not affected. As much as possible, avoid setting up your prenatal appointments on weekdays during office hours.

Most women continue to work during pregnancy. By making some changes at your office, you can cope with pregnancy with ease. Plan ahead and try these tips to strike a balance at work when you’re expecting. Make sure you consult your doctor if you have any concerns related to working. You can schedule a visit to our doctors at KIMS Cuddles for more tips to manage pregnancy at work.

*Information shared here is for general purpose. Please take doctors’ advice before taking any decision.

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