All expectant mothers deal with fatigue. It’s a natural companion to pregnancy. In the early stages, you are exhausted due to the action of hormones, and closer to childbirth, fatigue is caused by your ever growing belly [1].
But my work continues on as normal. How can I cope with my normal duties?
If you haven't reported your pregnancy to your workplace yet, now is the time to do it. By law, expectant mothers have the right to some accommodations, such as reduced working hours.
Ask your boss to redistribute tasks among colleagues so that you don't have to stay late at work. Also, refuse night shifts , which can be extremely harmful for pregnant women [2]. The law allows you to do this.
If you are accustomed to working at your maximum, it may be difficult to accept the fact that you need to slow down. But this is necessary, because your body is busy creating a new human! Excessive stress at work is not good for you or baby.
I’ve gotten accommodations at work, and I’m still tired
This is absolutely normal. Take 10-minute breaks every hour: do light stretching or take a walk. This will help relieve muscle tension and reduce any swelling in your legs. If you sit at a desk, adjust your chair to support your lower back well. If this is not possible, place a pillow behind your back [3].
But more breaks means less work. How can I get everything done?
Make a to-do list for each day, and be realistic! Try to delegate some tasks to colleagues, if you can. If you feel that you are starting to worry, try meditation or mindfulness techniques [3].
After work, do not burden yourself with household chores. If something needs to be done urgently, ask your husband or family for help. Go to bed early: it is very important for you to get enough sleep now.
Take advantage of the weekends. Do not make grand plans with friends for parties or going out. Take care of yourself — get the rest you need at home, watching TV, reading a book, etc [3]. You deserve it.
How often should I eat?
Your body and brain need extra energy. Therefore, lunch should be balanced and rich in vitamins and minerals. Eat foods that are high in protein and fiber: poultry, fish and seafood, eggs, vegetables, and whole grains. They fill you up and stave off hunger for a long period [4]. Avoid fast food, soda, and packaged goods. These foods contain a lot of sugar and refined carbohydrates, which don’t provide the sustained energy you need [5].
Pack a snack in addition to lunch. Try whole grain or fruit bars, nuts, dried fruits, or yogurts without additives. Unlike cakes and cookies, which saturate the body with a short, quick dose of glucose, the healthier, protein-rich snacks will provide a longer boost of energy [3].
Don't forget to drink water. Place a large bottle of water next to you and drink from it in small sips throughout the day [3].
I have to stand a lot at work. Is this dangerous?
Prolonged standing increases the risk of premature birth [6]. If you have to stand or walk a lot at work, take frequent breaks.
Also, you should not lift heavy boxes and be in very hot or cold rooms for a long time. Avoid places where it is too noisy and where industrial units that generate strong vibrations are operating [5].
