Coping with work
Eat well and stay fit at work everyday.
Nausea, fatigue or cravings do the job every day in pregnancy and often over a long run. Do keep yourself and your baby in good health!
If you do not belong to the group of pregnant women with health risk, there is nothing against to being employed until the last weeks of pregnancy.
Tips from Us
- Eat 1 serving of fruit or vegetables between meals, such as:
- 1 apple, 1 banana, 1 orange or 1 peach
- 2 handfuls of strawberries, raspberries or grapes
- 5 prunes or dried apricots
- 2 handfuls of steamed broccoli, spinach or mushrooms (about 125 g)
1. How do I gain energy for the job?
Despite nausea or food-loathing, it is important that you get your quota of energy and nutrients. Because your body has increased demands now – this does not mean that you should be eating for two, but twice as healthy. A balanced diet during pregnancy is not only the key to being healthy, but also to keep fit in the job. Your diet should consist of regular intake of fresh fruits and vegetables, dairy and grain products, lean meat, and fatty fish such as salmon or mackerel.
- Be well-informed when you have little and irregular meal times, particularly for the first 3-5 months of your pregnancy:
- Deposit healthy snacks in your desk drawer
- Feel free to go for a fruit, vegetable sticks or prepared sandwiches.
- If you do not eat hot lunch in the canteen, prepare healthy meals beforehand, store and reheat properly.
- Drink plenty and always keep a filled water bottle in handy.
- Avoid visiting the coffee machine too often in the office.
2. How do I get clear with morning sickness?
The so-called morning sickness affects up to 90 per cent of expectant mothers. Despite its name, it can get you throughout the day. If you are prone to vomiting, you should always have breath drops or spray and paper towels in the bag. Many women will include biscuits, bananas, nuts, ginger or dried fruit as part of their diet to treat morning sickness as these foods bind stomach acid. It is best to take a sit in bed immediately after waking up and drink plenty of fluids – juice spritzers, fruit or herbal teas, especially water. Especially chamomile and peppermint tea can relieve the queasy feeling in my stomach.
3. How do I stay at a job for me and my baby?
Your body is working 24 hours a day at full capacity. So it is perfectly normal if you do not manage your usual workload. Stay calm, give yourself breaks and make sure you have a balanced diet. If your work is sedentary, it is recommended to stand up, walk around and elevate your legs.
Comfortable clothes and an ergonomically-quality office chair is now a must for you. If you stand or sit a lot, compression tights can be very beneficial - They also act against varicose veins during pregnancy. But above all, try not to get stressed out: stretching in between or yoga and go for short walks after work. All in all, Sports that are suitable for all pregnant women can be good for you, to allow your body to stay supple, in better balance and capable to take any load.
With a little organization and relaxation, you can “lift” the job well every day during your pregnancy and your perseverance will be rewarded. The longer you stay at work, keep your contacts, the easier it will be for you to return to work after your birth.
Join our AptaAdvantage Club today to enjoy:
- Educational content to support you on your motherhood journey
- Various complimentary classes and exclusive discounts with our key enrichment partners
Kickstart your AptaAdvantage experience by signing up HERE.
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Questions about feeding and nutrition?
Our midwives, nutritionists and feeding advisors are always on hand to talk about feeding your baby. So if you have a question, just get in touch.