Health and Fitness: Working during pregnancy: Dos and don't

Working during pregnancy—How to have a healthy, productive nine months on the job.
From MayoClinic.com

Most women are able to continue working during pregnancy. However, simply being pregnant can present challenges at the workplace. To stay healthy and productive on the job, learn how to alleviate common pregnancy discomforts—and know when occupational duties might jeopardize your pregnancy.

Easing nausea and vomiting

It may be called "morning" sickness, but pregnancy queasiness can hit at any time—day or night. To help ease nausea when you're on the job:

Avoid nausea triggers. That double latte you craved every morning before pregnancy or the smell of foods reheated in the break room microwave may now make your stomach flip-flop. Steer clear of anything that seems to trigger your nausea.
Snack often. Crackers and other bland foods can be lifesavers when you start to feel nauseated. Keep a stash at work for easy snacking. Hard candy, lemon drops, ginger ale or ginger tea sometimes help, too.
Drink plenty of fluids. If you don't drink enough fluids, your nausea may get worse. Keep a water bottle at your desk or in your work area and sip throughout the day.
Take it slow in the morning. Allow yourself extra time to get ready for work. Rushing around can contribute to nausea.
Get enough sleep. The more tired you are, the more nauseated you may feel.

Handling fatigue

You may feel tired as your body works overtime to support your pregnancy—and resting during the workday can be tough. It may help to:

Take short, frequent breaks. Getting up and moving around for a few minutes can reinvigorate you. Spending a few minutes with the lights off, your eyes closed and your feet up also can help you recharge.
Rethink your schedule. Your energy level may fluctuate throughout the day. If you're exhausted by the afternoon, tackle your most demanding tasks earlier in the day. If it takes you a while to get charged up in the morning, put off energy-draining chores until the afternoon.
Cut back on outside activities. Scaling back can help you get more rest when your workday is over. You might even do your shopping online or hire someone to clean the house or take care of the yard.
Keep up your exercise routine. Although exercise may be the last thing on your mind at the end of a long day, it may help boost your energy level—especially if you sit at a desk all day. Take a walk after work or join a prenatal fitness class, as long as your health care provider says it's OK.
Go to bed early. If you're tired by 7 p.m., turn in for the night.

Staying comfortable

As your pregnancy progresses, everyday activities such as sitting and standing can become uncomfortable. Remember those short, frequent breaks to combat fatigue? Moving around every few hours can also ease muscle tension and help prevent fluid buildup in your legs and feet. Try these other strategies, too:

Sitting. Adjustable armrests, a firm seat and back cushions, and good lower back support can make long hours of sitting much easier—especially as your weight and posture change. If your chair isn't adjustable, improvise. Use a small pillow or cushion to provide extra support for your back. Put your feet up on a footrest, wastebasket or box.
Standing. Prolonged standing can cause blood to pool in your legs, which may lead to pain or dizziness. It also puts pressure on your back. If you must stand for long periods of time, put one of your feet up on a footrest, low stool or box. Switch feet every so often, and take frequent breaks. Comfortable shoes are a given, but support hose can help, too.
Bending and lifting. Proper form can spare your back, even if you're lifting something light. Bend at your knees, not your waist. Keep the load close to your body, lifting with your legs—not your back. Avoid twisting your body while lifting. If a load is too heavy to handle easily, ask for help.

Keeping stress under control

Stress on the job can inspire you to push hard, but it can also sap the energy you need to care for yourself and your baby. To minimize workplace stress:

Take control. Make daily to-do lists and prioritize your tasks. Consider what you can delegate to someone else—or eliminate entirely.
Keep it positive. Look for the humor in stressful situations. Surround yourself with upbeat people.
Talk it out. Share frustrations with a supportive co-worker, friend or spouse.
Choose your battles. If you can't do anything to change a particular situation, let it go.
Relax. Practice relaxation techniques, such as breathing slowly or imagining yourself in a calm place. Or try a prenatal yoga class, as long as your health care provider gives you the OK.

Taking proper job precautions

Certain working conditions may increase your risk of complications during pregnancy, including:

Long, stressful commutes
Prolonged standing
Heavy, repetitive lifting
Heavy vibrations, such as from large machines
Exposure to harmful substances

Other job conditions also may be cause for concern. Frequent shift changes, for example, may make it hard for you to get the rest you need. A hot work environment may decrease your stamina and ability to perform strenuous physical tasks, as well as increase the risk of dehydration. Activities that require agility and good balance may become more difficult later in pregnancy.

If any of these issues apply to you, mention them to your health care provider. Together you can decide if you need to take any special precautions or modify your work duties during the various stages of your pregnancy.