Office Work and Pregnancy
Pregnancy is a beautiful phase for every woman. During this exciting period, pregnant women who are also working need to juggle a lot of different things.
They need to eat healthy and nutritious food, pay special attention towards their hygiene, stay happy and try not to take a lot of work stress.
Therefore, for a smooth pregnancy, working pregnant women should make arrangements beforehand, for the entire phase to be stress-free. Let's have a look at how such women can stay fit and survive the workday.
Eat Wholesome and Nutritious Meals
Office work can keep pregnant women busy all day long, and eating healthy just cannot be ignored.
Carrying home-cooked food to work is the best option. Eat short, frequent and balanced meals to stay energized and avoid hyperacidity.
Fasting or keeping long gaps between the meals may make the pregnant women feel sluggish and tired. Their ability to concentrate on their work may also reduce.
Fluid needs during pregnancy increases in order to support fetal circulation, amniotic fluid, and a higher blood volume.
Furthermore, a common complaint during pregnancy is constipation. Inadequate water intake can further worsen this condition.
Pregnant women must keep a bottle filled with water at their work desk. Just keep sipping water at regular intervals and refill the bottle once it's over.
Limit Caffeine Intake
Sometimes at work, you may need caffeine to function. But, having too much caffeine can have a negative effect on you and your baby.
Caffeine being a stimulant increases heart rate as well as blood pressure, which could be dangerous during pregnancy. Caffeine is also a diuretic, which can lead to dehydration.
Studies have reported that caffeine doses of 300 mg/day or less do not increase the risk of adverse pregnancy and neurodevelopmental outcomes. Consuming 1 or 2 cups of caffeine daily is not expected to be a concern.
Maternal sleep deprivation can have a long-term negative effects on the baby's health.
Sleep disorders like insomnia during pregnancy can lead to complications during pregnancy, which include, gestational hypertension, gestational diabetes, preeclampsia, preterm birth, fetal growth disorders and stillbirth.
Therefore, pregnant women must get at least 7-9 hours of good quality sleep. Furthermore, studies indicate that pregnant women must sleep on their left side. Sleeping on their back can reduce the uterine blood flow, which can be risky.
Wash Hands Before Eating
In the office, pregnant women may come across many people and touch various files and computers, which are used by multiple people. This may increase their exposure to germs and bacteria.
Washing hands before each meal can reduce the risk of infections in pregnant women. It prevents the spread of common infections during pregnancy like cold and flu and gastroenteritis.
Keep Some Snacks Handy
Office work can keep you busy, occupied and sometimes even hungry. While on the move, pregnant women must keep some nutritious snacks handy to munch on. Some healthy options include:
1 cup plain milk
Eating small and frequent snacks can keep energy levels up and prevent tiredness, fatigue and low blood glucose levels.
Keep The Fitness Routine Going
A healthy dose of light exercise is beneficial for pregnant women. Sitting in the office for 6-8 hours can make the pregnant women feel uncomfortable and cause a backache or pain in the legs. Here are some easy tips to stay fit and active even during office hours:
Go for a short 5 minutes walk after every 1 hour
While at your desk, stretch your arms gently, move your chair and stretch your legs.
Practice deep breathing for at least 1 to 2 minutes.
Get Some Music Therapy
Too much workload at the office can cause anxiety and overwhelming stress in pregnant women. Listening to music is an inexpensive and easy way to relieve stress.
One study found that music helps relieve stress and reduces blood pressure and heart rate, which may increase due to anxiety.
Listening to music provides psychological benefits, uplifts mood and improves the ability to perform better at work.
Wear Comfortable Clothes
Office work and its environment can itself make you feel uncomfortable during pregnancy. Thus, to alleviate the common pregnancy discomforts choose the right type of clothes.
Wear loose clothes and soft fabric so that you can easily move around in the office. Wearing uncomfortable clothes can put pressure on your fetus, make you feel uncomfortable, which can even affect your productivity at work.
Take A Break
Take a break if you have been working continuously. Go for a walk, get some fresh air, eat a healthy snack or simply practice deep breathing. This will improve your blood circulation and prevent acidity and heartburn.
Sitting for a long time may cause a backache or stiffness in your arms and legs. A short break will refresh your mind and improve your ability to work better at the office.