The majority of women are able to continue working during pregnancy. Being pregnant, on the other hand, could cause difficulties in the workplace. It is important to understand how to ease common pregnant discomforts on the job, as well as when a work task may threaten your pregnancy, in order to remain healthy and productive.

pregnant belly in a red dress

Image via Unsplash


Taking the edge off of nausea and vomiting

So-called morning sickness can actually strike at any time of the day. To alleviate nausea while at work, try the following:

Stay away from things that make you feel sick. That huge coffee you used to want every morning before pregnancy, or the fragrance of meals reheated in the break room microwave, may now cause your stomach to flip-flop and make you feel sick. Stay away from anything that makes you feel nauseous.

Snack frequently. In the event that you are feeling sick, crackers and other bland foods can come in handy. Keep a supply of snacks on hand at work for quick eating.

Stay hydrated lemonade, citrus with water, or ginger ale or ginger tea may also be beneficial. 


Dealing with exhaustion

You may feel exhausted as your body works extra to support your pregnancy and finding time to rest throughout the workday might be difficult. It may be beneficial to:

Consume foods that are high in iron and protein. Anemia caused by iron deficiency can manifest itself as fatigue, however, modifying your diet can alleviate this symptom. Choose meals such as red meat, poultry, fish, leafy green vegetables, iron-fortified whole-grain cereal, and beans to help you meet your nutritional needs.

Take regular, short breaks to recharge your batteries. Getting up and moving about for a few minutes will help you to feel more energized. The simple act of turning out the lights, closing your eyes, and placing your feet up can also help you recharge your batteries.

Drink plenty of drinks to keep your body hydrated. Throughout the day, have a water bottle next to your desk or in your work area and sip from it.

Reduce the number of activities you participate in. Scaling back your workload can allow you to obtain more sleep after your workday is completed. Make use of the internet to complete your shopping or hire someone to clean your house or take care of your yard.

Continue to follow your fitness regimen. Despite the fact that exercise may be the last thing on your mind at the end of a hard day, physical activity can help you feel more energized — which is especially important if you work from a desk all day.


Managing stress 

Stress at work can deplete your reserves of energy, making it difficult to care for yourself and your baby. Of course, if your job is making you or your partner unwell, perhaps making you want to turn to alcohol or drugs, you may want to reach out for support. Other things you can do include: 

Take command of the situation. Make daily to-do lists and assign a priority to each item on your list.

Consider what you can outsource to someone else — or what you can do without altogether.

It is best to talk it out. Share your frustrations with a helpful co-worker, friend, or loved one to get them off your chest.

Relax. Relaxation techniques such as deep breathing and visualizing yourself in a peaceful environment should be practiced.

Go to bed at a reasonable hour. Sleeping for at least eight hours every night is recommended. 



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