What are the do's and don'ts if I am working when pregnant?

Most women may continue working during pregnancy. Being pregnant, however, may put forth challenges at the workplace. To stay healthy and be productive on the job, you need to understand how to alleviate some common pregnancy discomforts - and know when the work tasks could possibly jeopardize your pregnancy.

Easing nausea and vomiting

It may be known as "morning" sickness, but pregnancy queasiness could hit at any time. To ease nausea at work:

• Avoid nausea triggers. The coffee you craved for every morning before pregnancy or the smell of food reheated in the cafeteria microwave may now make your stomach flip-flop. Steer clear of all the possible things that trigger nausea.
• Snack frequently. Crackers and other bland foods may be lifesavers when you feel nauseated. Ginger ale or ginger tea might help, too.
• Drink plenty of fluids. Not drinking enough fluids worsens nausea. Keep a water bottle at your desk and keep sipping throughout the day.
• Take it a little slow in the morning. Allow yourself that extra time to get out of bed and get set for work. Rushing around may contribute to nausea.

Handling fatigue

You may feel weary or tired as your body works overtime to support your pregnancy - and resting during the workday may be tough. It might help to:

• Eat foods that are rich in iron and protein. Fatigue could be a symptom of iron deficiency anemia. Choose foods such as leafy green vegetables, whole-grain cereal and pasta, red meat, poultry, seafood, beans, nuts, and seeds.
• Take short, frequent breaks. Getting up as well as moving around for a few minutes could possibly reinvigorate you. In addition, spending just a few minutes with the lights off, eyes closed and your feet up can help you recharge.
• Cut back on activities. Once your workday ends, you could consider doing your shopping online or hiring someone for cleaning the house or taking care of the yard.
• Keep up with your fitness routine. Although exercise may be the last thing on your mind by the end of a long day, physical activity can help boost your energy level - particularly if you are sitting at a desk all day.
• Go to bed early. You must aim for 7 to 9 hours of sleep every night. Resting on your left side will improve blood flow to the baby and help prevent swelling. Also, placing few pillows between your legs and under your belly can increase your comfort.

Keeping stress under control

Stress on the job can inspire you to push hard, but at the same time can also sap the energy you need to care for yourself and for your baby. For reducing workplace stress:

• Take control. Make a daily to-do list and prioritize your tasks. Consider the work that you can delegate to someone else - or totally eliminate.
• Talk it out. Share frustrations with a co-worker, friend or a loved one.
• Relax. Practice relaxation techniques, like breathing slowly or try a prenatal yoga class, as long as your doctor or health care provider says it's fine.

Taking proper job precautions

Certain working conditions could increase your risk of complications during pregnancy - particularly if you're at high risk of preterm labor - including:

• Exposure to harmful substances
• Excessive working hours
• Prolonged standing
• Heavy lifting
• Excessive noise
• Heavy vibrations, such as from large machines
• High stress