I recently had a baby. I worked till the 37th week of my pregnancy, and now, 3 months after my delivery, I am back at the clinic. I had a great OBGYN, a little medical know-how, some common sense, and some great books which helped me sail through my work and continue to strive for excellence in my field.
With a few simple tips, a little bit of luck and the right attitude, the pregnant working girl of today can continue to shine in her career.
While each woman’s experience is different, many women today work throughout their pregnancies. As long as you are a healthy woman enjoying a normal pregnancy, gynecologists today advise women to work right up to the day they go into labor. However it helps to know a few tips to tackle various pregnancy related discomforts while you are at work, while protecting yourself and your unborn child from inadvertent harm.
Coping with nausea, vomiting and hunger pangs
80% of all pregnant women will experience nausea and vomiting in the first few weeks of their pregnancy. Identify what triggers your nausea (the smell of boiling milk or after-shave for instance) and try to avoid them, even if it means politely asking a colleague to stop using a certain perfume for a few weeks. Wake up early, so you can find time for a good breakfast and avoid early morning rush and panic. Sip on some ginger tea, suck on a peppermint, sniff on lemon oil, nibble on some salted crackers, snack often and drink plenty of water to keep nausea away. If nothing else helps, keep a small bottle of mouth wash in your hand bag, and consult your OBGYN who can prescribe medication which will help.
Carry small healthy snack items with you, like nuts, dates, sliced fruits, or granola bars. If your office has a fridge, keep some cups of yoghurt or cheese cubes. It is important to have a diet rich in protein and iron, and to have small but frequent meals, in order to avoid nausea and heart burn while keeping energy levels high.
Avoiding fatigue
Tiredness and sleepiness are very common in the first and third trimester. Take short breaks in between work to get up and stretch. This will help break the monotony. Go to bed early and get a good night’s sleep. Cut back on socializing, say no to over-time at work and eat healthy in order to keep up your energy. Stress can worsen fatigue. So keep stress levels low by prioritizing your chores and assignments and setting realistic deadlines for yourself. Although this may sound ironic, exercising can boost energy levels and lower stress. So go for a walk or a swim or join an ante-natal fitness class. If you still feel too tired, take an occasional sick leave to catch up on rest. Never allow yourself to feel guilty about your pregnancy. And do not hesitate to ask for help.
Stay safe
Certain occupations may entail exposure to hazardous drugs or chemicals, infections and communicable diseases (nurses, teachers etc), radiation, vibration or excessive heat. You can limit exposure by wearing gloves, masks, and lead aprons, or washing your hands frequently. Physically strenuous jobs which involve long hours of standing or heavy lifting can result in miscarriages, preterm delivery and low birth weight babies. Discuss the risks with your doctor so he/she can help you take special precautions. If that won’t help, take your boss into confidence and ask to be temporarily shifted to a less demanding post. Dress comfortably. Avoid high heeled shoes and long flowy dresses which can trip you up. Move slowly and deliberately in your third trimester as your growing belly can throw off your sense of balance and make you more likely to trip and fall. Pack your lunch from home if you are not sure of the safety or hygiene of the food and water provided to you at work. Avoid raw meats and sushi. Stay away from unpasteurized milk or store bought salad dressing. Stay away from co-workers who are sick.
Stay comfortable
If your job involves long hours of sitting, then find a seat with a firm back, adjustable armrests and use cushions to support your lower back. Maintain good posture to avoid back pain. If your work involves prolonged standing, put one of your feet up on a foot rest, switch your weight from one leg to another at regular intervals, wear comfortable shoes and support hosiery if weather permits. This can help avoid back pain, dizziness and varicose veins. In order to lift heavy objects, keep your legs slightly apart and bend at your knees, not your waist. Keep the load close to your body, and lift with your knees, not your back. Wear a wrist brace if you work long hours at the computer, in order to avoid carpal tunnel syndrome or repetitive stress injury. You can practice your Kegel’s (exercise to strengthen pelvic floor muscles) in your office without interrupting your work. Be it swimming or yoga, do not indulge in any form of exercise which you havn’t been accustomed to in the past.
Travel safe
Most gynecologists advise against travel in the first trimester. Not because the travel itself can create any trouble. Rather, if you do experience pain or bleeding, you must not find yourself stuck in a strange city without help or your medical records at hand. Air travel is not advisable after 34 weeks of pregnancy as the high altitude and low cabin pressure can cause your water bag to burst. Avoid long hours of sitting. Take a break to stand up, stretch your muscles and take a short walk. Try to limit driving to no more than 3-4 hours at a stretch. During air travel, try to get a seat towards the front of the plane where the turbulence is less. During car travel, always wear a seat belt, and place it correctly (in between the breasts and below your baby bump) in order to avoid injury.
Returning to work after the delivery
Never say no to anyone who volunteers to help- be it friends, parents, your partner, even your in-laws. Consider hiring a nanny or using the services of a creche. If this is your second baby, you may require a full time live-in help. Only return to work when you are truly comfortable with your decision. Have a heart-to-heart with your partner and other family members, and seek reassurance of their help in raising the baby and sharing household chores. Do understand that it is perfectly natural to feel guilty and have concerns regarding breast feeding, your child’s safety, good health and emotional well-being. Some women combine sick leave, personal leave and vacation leave in order to extend maternity leave. Talk to your management and explore your options like part-time, flexible timings and work-from-home arrangement. Separation anxiety is common in children aged 6-13 months, especially if they have been exclusively breast-fed. But your baby will quickly adapt, especially when he/she is under the care of a known face, be it a grandmother or a nanny.
Might I add, speak to friends, relatives and co-workers who have ‘been there and done that’. The women in your life can prove to be a mine of information and your greatest pillars of strength as you navigate through your 9 months of excitement, trepidation and self-doubt. Be open to advice and information from any and every reliable source, and improvise upon it to suit your own situation, based on financial or other restraints. A supportive and affectionate partner is also a great asset, and if you work as a team, a baby can strengthen your bond several times over. Like they say- “A baby makes love stronger, the days shorter, the nights longer, savings smaller.. And a home happier”.
