Pregnancy, the natural biological function of bearing young ones, is a breeze to most women. But, for a few, carrying a baby through the 9 months of gestation is a physical and mental challenge. Nausea, vomiting, backache, tiredness, and many more symptoms – ranging from mild discomforts to severe conditions that may require bed rest and hospitalisation - make what should have been a momentous journey quite a chore.
While in days past, when fewer women worked, pregnancy discomforts were not a major issue. But, in this day and age, when women are just as engaged in career building as men, these setbacks may require time out. But, here is what you told us in our very own straw poll – 81% of you are planning to weather it out; 12% may take some time out and just 7% are planning to put all your energy into enjoying the pregnancy experience.
No matter what your decision may be about working during pregnancy, it is an important time to take care of yourself well. Here are some simple and practical tips to help you give you baby a head start.
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| Mums At Work | Mums At Home | ||||
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| Eat Well |
Nutrient needs of a woman are at the highest during pregnancy and then, at lactation. Baby depends on mum for all the nutrients he / she needs to grow and develop optimally. There are windows of time during this process, when specific development occurs in specific organs. These moments require the right nutrients at the right levels. Missing these opportunities will compromise your foetus – impacting current and future health. The trick is to get all the nutrients you need each day and do it without over eating. Healthy weight gain – not too little and not too much – will ensure good foetal growth. Modern mums want to look good during pregnancy and get back to shape fast. So, lower fat, nutrient-dense food and beverage choices are the best way to get the right balance of calories and vital nutrients. |
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Do not take your nourishment for granted. Learn about your specific nutrient needs during pregnancy and breastfeeding. Identify the type of foods and the portions you need to eat to meet these specific nutrient goals. Now, make a plan. Be specific: what, where, when and how much are you going to eat to achieve the recommendations. Home packed meals and snacks can provide greater control but, plan for contingencies like missing lunch, entertainment and more... all realities in a regular work day. Eating out makes it harder to get the right foods, especially if you want them less doused with fat, sodium or sugar. Stock up your office pantry with healthy snacks such as fruit, nuts, yogurt and healthy biscuits. This way you are less likely to indulge in nutrient–poor choices such as cakes, pastries and crisps. Coping with cravings and nausea may skew your choices. So, you may want to use a low fat maternal nutrition supplement that is designed to deliver all the known nutrients you need each day during pregnancy. |
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With more time on hand to take care of your health and prepare for baby, you can shop for fresh food and cook up just what you like to meet your food and nutrient goals. While you do need all the 40 over nutrients each day, the key nutrients you need to focus on now are:
Sometimes, you know what to eat and have all the support and time to get the right things to eat and drink but, if you suffer from nausea or have a hard time preparing meals, then you will enjoy making the confident choice of a low fat maternal nutrient supplement to support your meals and snacks each day. |
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| Exercise Right |
If the doctor permits, build in regular exercise as part of your daily activities. Not only will it help you gain weight healthfully, exercise will help you feel more flexible too. Exercise also helps you feel good about yourself as well. |
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Making time for exercise is difficult for all working adults. Now that you are pregnant, you may find it harder. Build in activities into your daily schedule. This way, as the work gets done, you would have expended the necessary calories. Attend an ante-natal class to learn about the right exercises you need to do to have an easier delivery. Carve out specific times in the week when you can do the fun exercises you enjoy such as swimming, yoga and more. |
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You have all the time in the world to pamper yourself. Plan a schedule for each day so you get some fresh air as you do your daily exercises. Join a group of exercising mums to get motivated. Encourage your spouse to exercise with you during weekends, or even take a walk each day after dinner. |
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If you're trying Similac Mum® for the first time, click here for a free sample.
For expert advice on paediatric nutrition, please contact Abbott Nutrition Careline at 6278-6220.