Pregnancy is that special period for every woman, which she wants to live happily without any fear. His family is equally excited for the little guest to come. In such a situation, everyone’s eyes remain on that future mother so that she does not make any such mistake or misunderstanding, which will have a bad effect on the child to be born. At the same time, many women going to the office in pregnancy have to face many problems. A research has revealed that working during pregnancy is 5 times more likely to put the life of the pregnant woman as well as the unborn child in the womb. But if you take care of some special things during the work, then this problem can be avoided. know Tips For Pregnant Working Women.
Here we are sharing with you some tips given by experts, by following which you can enjoy your pregnancy period comfortably even in the office. So let’s know what things working women should keep in mind during pregnancy.
Diet For Pregnant Working Women
Don’t Skip Breakfast
Most working women ignore breakfast in a hurry to go to office. But this carelessness of yours can cause problems during pregnancy. Breakfast is considered to be the most important meal of the day. Its importance increases manifold during pregnancy. Skipping breakfast can also have a bad effect on your baby. That’s why don’t skip breakfast even after forgetting it. Keep in mind that fluids such as juices, shakes etc. should be avoided in breakfast. This can cause problems like nausea and vomiting.
Drink Water and keep yourself Hydrated
It is important for every woman to drink enough water during pregnancy and working women should especially take care of this. Drinking less water during pregnancy can prove to be dangerous. In fact, during pregnancy, you need to drink more water to meet the needs of the changes taking place in your body. It saves you from dehydration.
Diet Chart for Pregnant Lady
Due to not getting much time between the hustle and bustle of office and home, extra care is very important for the nutrition of the unborn baby. That’s why here we are sharing with you the diet chart suggested by experts –
Make This Breakfast At Home
Drink green tea first thing in the morning so that freshness remains throughout the day. Eat healthy breakfast like eggs, milk and green vegetables. You can also have chapati or oats.
Have Lunch like This in The Office
Eat those things in lunch, which are rich in minerals and vitamins. With this, you and the unborn child will not lack any kind of nutrition. Take lentils, roti, vegetables, rice and salad together in the day’s meal. Eat a full meal.
This Should Be your Dinner
Eat light in the dinner, but not too light, so that you go hungry. Avoid having spicy and heavy food at night. Do not forget to drink milk at night while sleeping.
If you feel less hungry during pregnancy or do not feel like eating anything, then consult a good dietician. It is not right to compromise on food during this time. It is very important for you and your unborn baby to get the right nutrition in the right amount.
Avoid Junk Food
It is natural for you to feel hungry when you are in the office for a long time, in such a situation, most pregnant women start eating junk and packet food or unhealthy things when they are hungry. Carbohydrates/fats are rich in such food but nutrients are lacking. A new research has found that consuming junk food like chips, noodles and burgers during pregnancy can be just as fatal for the baby as smoking. That’s why ignore junk food.
Exercise Tips for Pregnant Women
Most working women do not find time for exercise during pregnancy. As a result, their nature starts to become lazy and after delivery they become a victim of obesity. If you want to avoid all these side effects, then during pregnancy, whether at office or at home, you will have to keep yourself fit. So let’s know what kind of exercises pregnant working women.
Stretching during pregnancy proves to be very beneficial. It is not necessary that you do stretching at home, if you want, you can do it in the office as well. Stretching makes the muscles flexible, which is beneficial during delivery. For this, while sitting on the office chair or in a quiet place, straighten the waist, take your hands upwards and draw the breath inwards. Now slowly exhale while lowering the hands. Repeat this process at least 6 to 7 times in a day.
Most women feel tired and nervous during pregnancy. For this, while sitting at your place in the office, straighten your neck and inhale through your nose and hold it for 3 to 5 seconds and then exhale through your mouth. Repeat this process 8 to 10 times a day at intervals of 3 to 4 hours.
Sitting for a long time during work leads to swelling in the toes. For this, lift both the feet one by one slightly above the ground and hold it for some time and make a circle with the claws, then keep it down. By doing this there will be no swelling in the feet.
Doing this exercise strengthens the pelvic floor muscles. According to experts, Kegel exercises help in reducing the pressure on the urine during pregnancy and control urine after delivery. To do this exercise, you can contract your vaginal, urethral and anal muscles while lying down at home or sitting on a chair in the office, as if stopping urine. Remain in this position for 5 seconds, then slowly come back to the normal position. Repeat this process 10 times for 2 to 3 times throughout the day.
Tips for Working Pregnant Women – Pregnancy Tips
During pregnancy, working women have to go through many ups and downs in the office. In such a situation, it is important that you take care of every little thing, from which you do not have to face any trouble in the future. Let us know about the special tips for pregnant women (pregnancy care tips)-
Be Stress Free – Live Stress Free
The biggest problem a woman has to face during pregnancy in the office is stress. Due to office politics, work pressure and competition to move forward, many negative thoughts start coming in the mind which take the form of stress. It would be better during this time that you focus only on your future children and yourself, be happy and stay away from unnecessary things.
Small Breaks are Necessary
Do not sit in office chair continuously for 8 to 9 hours during pregnancy. By doing this, complaints of pain in your body posture and back can increase. A little break in between work is necessary. Get up to drink water or take a short walk along the corridor gossiping with friends.
During pregnancy, in the office, you have to keep in mind that you should not do any such work in which there is more running. Doing so can also lead to complications. Walk slowly and avoid frequent climbing and descending stairs.
Wear Comfortable Clothes
Tight clothes should be ignored during pregnancy. Give priority to your clothes at this time. Wear clothes that are comfortable and not too tight on the stomach. Wearing loose clothes does not cause breathing problems and does not cause stress.
Say Tata to Heels
Choose comfortable flat footwear during pregnancy. Wearing high heels can have a bad effect on the baby. It also affects the posture of the pregnant woman, especially after delivery, the possibility of hip protrusion increases. It would be better not to wear high heels during the entire months of pregnancy.
Make Distance from Radiation
During pregnancy, try to stay away from things that increase the risk of radiation. Keep mobile away from yourself while sleeping, don’t work with laptop in your lap and don’t even try to go near server room in office.
Support The legs from Below While Sitting
Do not keep your legs hanging while working while sitting on a chair in the office. Place a stool or leg support under your table. Whenever you sit on a chair, keep your feet on them. It does not cause swelling in the feet and pain in the ankles.
Take a Break in The Last Months
Although most pregnant women come to the office a few days before the delivery, but if you find it inconvenient to come to the office in the last months of pregnancy, then take maternity leave in advance. Do not take any kind of risk during this time.
Travel by Convenient Route
You can travel from 3 months after delivery. Doctors also consider the time between 3 to 6 months safe from the point of view of travel. If the distance of your home and office is more, then definitely keep water with you, so that there is no shortage of water in the body. Together, choose such a path, whose road is made right. Keep in mind that you do not travel on bumpy roads.
Make a list of Essential Tasks
It is very difficult for a pregnant working woman to manage both home and office and in such a situation it is also necessary to take care of her health and the child to be born. So make a list of all your important tasks, such as when to see the doctor, injections, medicines, office tasks and also share household chores with other members. With this, all your work will be completed comfortably without any hassle in the stipulated time.
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Common FAQ’s Asked by Pregnant Working Women –
Q1. Is it okay to go to office during pregnancy?
Ans: There are many working women who go to office during pregnancy. This neither has any bad effect on their child nor on their health. But it all depends on your reports and doctor’s advice. If you are going through a high risk pregnancy, then it may be dangerous for you to go to the office every day. Feel free to consult your doctor for this, so that you do not face any kind of problem.
Q2. How to complain if a pregnant working woman has any problem in the office?
Ans: If the office staff misbehaves with a pregnant female employee, then you should complain to the office management or to the labor department. No office can force or expel a woman for any work or travel during pregnancy.
Q3. What is Maternity Leave Bill?
Ans: This bill is for pregnant working women. The Central Government has passed the Maternity Leave Bill 2016 for working women in both Lok Sabha and Rajya Sabha in March 2017. According to this bill, now the maternity leave has been increased from 12 weeks to 26 weeks. This leave will be available only for the first two children. On the other hand, for children after the third or later, every company will have to give maternity leave of 12 weeks. If a company refuses to do so, then there is also a provision of severe punishment against it.
Q4. After how many weeks of pregnancy should I stop going to the office?
Ans: It has been seen in most of the cases that pregnant women go to the office up to 1 week before the delivery. If your doctor allows, of course you can do the same. Many women take maternity leave from office as soon as the 8th month starts. It all depends on the health reports of you and your baby.
Q5. Do working women become more stressed during pregnancy?
Ans: It depends on your stamina and lifestyle. If you do all the work being happy both at home and office, then you should not complain about stress. Secondly, stamina because in almost most of the company, the pregnant employee gets less chances of future success than other employees. Her team lead does not want her to have any problem during pregnancy or that she should be under heavy work pressure. But most working women feel that their job is in danger due to being pregnant or they are not getting opportunities to progress, due to which their stress level increases even more.