Author: edonbajrami

As early as possible! Here is a schedule of prenatal visits and what to expect.

Visit the doctor as early as possible in your pregnancy as this will help to determine how many weeks pregnant you are, and to identify any possible complications. Bring your husband or another family member or friend to these visits for their support and so they can also ask any questions they might have. Below is a schedule of prenatal visits, what to expect at each one and some questions they could ask their doctor. The WHO recommends a minimum of four prenatal visits around weeks 16, 24-28, 32, 36 for uncomplicated pregnancies. However, in many countries, women go every month to the doctor.

Visit	Weeks Pregnant	What to Expect
1	6-13 weeks	Health check with questions on last menstrual period, number of pregnancies, allergies, previous problems including miscarriage and chronic diseases, family’s medical history including genetic diseases, habits which will impact fetus e.g. smoking, drinking, drugs. Doctor will measure your weight and blood pressure. Counseling by the doctor on how to take care of your health, foods to eat or avoid, prenatal vitamins, likely discomforts, any warning signs to watch for, further tests to consider, and the normal changes to expect before your next visit. Pelvic exam to check structure and take a swab to look for abnormal cells. Lab tests to check blood (blood type, complete blood count, STDs, fetal genetic diseases^), and urine (protein and bacteria levels). Ultrasound to check fetal development (gestation and due date, size, heartbeat, blood pressure, structural anomalies), multiple pregnancy determination, and screening for genetic diseases^.
2	18-20 weeks	Health check with questions on problems or concerns since last visit, how you have been feeling, if you feel the baby move, if you have you been leaking fluid or bleeding. Doctor will measure your weight and blood pressure, and might check your urine if necessary. Counseling by the doctor on taking care of your health, warning signs, further tests to consider (e.g. further blood tests and/or an amniocentesis if you are at higher risk for genetic diseases), and changes to expect before your next visit. Ultrasound to check fetal development e.g. size, blood pressure, structural anomalies, placenta health.
3	25-28 weeks	Health check with questions on problems or concerns since last visit, how you have been feeling, how your baby is moving. Doctor will listen to baby’s heartbeat and measure your belly (if you doctor has an ultrasound, they will check baby’s development). Doctor will measure your weight and blood pressure. Counseling by the doctor on taking care of your health, warning signs, changes to expect before your next visit, keeping track of your baby’s daily movements. Lab tests to check blood (anemia, Rh antibodies, gestational diabetes test), urine (protein levels).
4	31-34 weeks	Health check with questions on problems or concerns since last visit, how you have been feeling e.g. any contractions, headaches or swelling?, how your baby is moving. Doctor will listen to baby’s heartbeat and examine your belly to estimate baby’s size and position (an ultrasound can also perform these checks, in addition to other fetal checks). Doctor will your measure weight and blood pressure. Possible exams/tests might include a pelvic exam if doctor has concerns e.g. preterm labor or to check your baby’s position. Doctor might also check your urine if necessary. Counseling by the doctor on taking care of your health, warning signs, changes to expect before your next visit, and keeping track of your baby’s daily movements.
5	36-38 weeks	Health check with questions on problems or concerns since last visit, how you have been feeling, how your baby is moving. Doctor will listen to baby’s heartbeat and examine your belly to estimate baby’s size and position (an ultrasound can also perform these checks, in addition to other fetal checks). Doctor will measure your weight and blood pressure. Counseling by the doctor on taking care of your health, warning signs, signs of impending and active labor (including when to call doctor or go to hospital), changes to expect before your next visit, and keeping track of your baby’s daily movements. Lab tests to check urine (protein levels), vaginal swab (StrepB test).
6	40-41 weeks	Health check with questions on problems or concerns since last visit, how you have been feeling, how your baby is moving. Doctor will listen to baby’s heartbeat. Pelvic exam to check softening or dilation of your cervix. Counseling by the doctor on when and how to induce your labor.

Questions to ask at Prenatal Appointments

At every appointment:

Whether or not you are asked, tell your doctor about all of your symptoms, even if they seem normal, like tiredness or aches and pains. Do not let your doctor rush through your appointment or make you think they are too busy. Yes, they may be busy, but your pregnancy is still the most important thing in the world to you.

At your first appointment:

Some ideas of what to ask at your first prenatal appointment include:

• How much weight should I gain, given how much I weigh now?
• Do I need to exercise, and if so, what type of exercises and how much?
• Are there any restrictions on sex during my pregnancy?
• Do I have an increased risk of any complications or conditions? What additional tests might I need?
• What should I eat and drink and what should I avoid?
• Are the medications I am currently taking safe? If not, what can I take or do instead? What other over-the-counter medications are safe?
• What beauty treatments are acceptable during pregnancy, e.g., hair dye, manicure?
• What symptoms should I expect, and how can I manage them? What is normal, and what should I call you about?
• What should I do if I… Don’t feel well? Cramp? Spot? Have a fever? When should I call you or go to the hospital?
• I’ve already had a C-section delivery. Could I have a vaginal birth this time?

*The amount you see your doctor will depend on your medical history and if there are any complications that require more checkups. The WHO recommends a minimum of four prenatal visits around weeks 16, 24-28, 32, 36 for uncomplicated pregnancies. However, in many countries, women go every month to the doctor, and every week during their last month of pregnancy.

^Together, the blood test and the ultrasound are known as the first-trimester combined screening, which provides a risk assessment of the fetus having Down syndrome as well as other chromosomal problems and birth defects. These tests are optional; you can agree or refuse to have them. These tests are not definitive, but provide a relative likelihood of the fetus having a genetic defect. There are two diagnostic tests that provide a certain result: 1) Chorionic villus sampling (CVS), done at 11-12 weeks; or 2) Amniocentesis, done at 16-20 weeks. These tests are invasive and carry a small risk of miscarriage, so they are typically only performed when the woman shows a higher risk for genetic and chromosomal problems. Your doctor will advise you if an invasive test is necessary, but again this test is optional and it is entirely your decision to have one or not.

Your baby depends on you to keep him healthy so see what’s safe during pregnancy.

If you have any of these danger signs, immediately contact your doctor or go to the hospital as they may indicate a major threat to you and/or your unborn child:

• Severe and/or constant abdominal pain.
• Vaginal bleeding, especially bright red blood.
• Severe, uncontrolled vomiting that causes dehydration.
• Headache, dizziness, or double vision or blurred vision for 2-3 hours.
• Chills and / or high temperature (38ºC or more).
• Sudden and severe swelling of the face and the hands and feet, and/or unexplained weight gain.
• Unusually slow or no movement of your baby after the sixth month.

Try these tips to relieve common discomforts during pregnancy.

Breast changes

• Wear a well-fitted bra, preferably without underwire and made with cotton (as cotton ‘breathes’ better than synthetic). If you plan to breastfeed, your bra will probably be about one cup size larger than those you need in late pregnancy so buy your nursing bra in the ninth month.
• If your breasts are leaking, wear disposable breast pads inside your bra and change a few times per day. Also, allow your breasts to air dry a few times a day and after a shower.

Constipation

• Drink more fluids, especially clean water. Avoid sodas, like Coke and other caffeine drinks like tea or coffee.
• Eat fiber-rich fruits and vegetables, especially dried fruit like apricots and prunes.
• Perform light exercises, like walking, every day.
• Avoid laxatives other than natural stool softeners and always check with your doctor first.

Dizziness or light-headedness

• Move slowly when you sit or stand up.
• Avoid standing up for long periods of time.
• Rest when needed and possible.
• Eat small healthy meals every 2-3 hours.
• Drink lots of liquids; remember to aim to drink two liters of water per day.
• During your last trimester, lie on your left side versus your back, when resting or sleeping.
• Check with your doctor if you need an iron supplement.

Fatigue

• Rest and nap whenever possible.
• Perform light exercises, like walking, every day. This will make you less, not more, tired.
• Eat a healthy diet (small regular meals are better) and get enough iron and folic acid (via supplements).
• Limit caffeine, which is in tea/coffee, sodas and chocolate, as while it might provide a short-term boost, it could increase overall fatigue.
• Accept that you need extra rest and adjust your life accordingly e.g. avoid extra responsibilities where possible.
• Do not take any medications as none to relieve fatigue are safe during pregnancy.

Headaches

• Eat small healthy meals every 2-3 hours.
• Drink lots of liquids; remember to aim to drink two liters of water.
• Practice relaxation, such as deep breathing, reading a magazine or getting a massage.
• Get some fresh air e.g. take a walk.
• Try to sleep 8 hours each night and rest during the day where possible.
• Use either a cold or warm washcloth on your forehead.
• Think about if there is anything that triggers your headaches e.g. coffee, eye strain, and avoid them where possible.
• Only take acetaminophen (paracetamol) and never exceed the recommended allowance. Avoid ibuprofen and never take aspirin as this may increase your risk of bleeding.
• Call your doctor or go to the hospital if your headache is severe, frequent, long-lasting, or includes blurred vision, spots, or swelling.

Heartburn

• This feels like a burning sensation in your throat and upper chest.
• Eat small portions of food throughout the day.
• Avoid lying down after eating and eat dinner about two hours before bed.
• Avoid chocolate and fatty, acidic or spicy foods e.g. tomatoes, citrus fruits, vinegar, pepper, especially before going to bed.
• Eat milk and dairy products which might temporarily relieve symptoms.
• Take an over-the-counter remedy such as Gaviscon, in moderation (in large amounts it may be harmful), but check with your doctor first.

Hemorrhoids

• Avoid getting constipated.
• Don’t sit on the toilet for a long time or straining while having bowel movements.
• Apply cold pads to hemorrhoids to temporarily relieve symptoms. Avoid medicines that contain local anesthetics as these can harm your baby.
• Do Kegel exercises regularly.
• Take a warm bath for 15-20 minutes to temporarily relieve symptoms.

Leg pain/cramps and lower back discomfort

• Get enough calcium by eating dairy products such as milk, cheese, and yogurt.
• Perform light exercise, such as walking for 20-30 minutes.
• Take a warm bath.
• Get a gentle massage from your husband or friend.
• Do pelvic tilt exercises for lower back pain.
• Avoid standing or sitting for long periods.
• Elevate your legs as often as possible.
• Wear low-heeled shoes.
• Practice good posture by tucking your buttocks under, standing straight and dropping your shoulders down.
• Be careful when lifting objects; bend your knees instead of bending over at the waist.

Mood changes

• Talk about how you feel and your worries with your husband or friend.
• Take time for yourself to enjoy an activity or pamper yourself, like a manicure.
• Spend time enjoying activities, especially with your husband.
• Perform light exercise, such as walking for 20-30 minutes.
• Rest and nap when possible to avoid becoming over-tired.
• Eat a healthy diet (small regular meals are best) and get enough iron and protein.
• Attend a childbirth class or read about pregnancy and childbirth; knowing what to expect will help ease tension.

Nausea and vomiting (morning sickness)

• Eat small, frequent meals and snacks throughout the day. Keep simple snacks, such as crackers, with you.
• Avoid lying down after eating.
• Try to avoid foods and smells that trigger your nausea and avoid fatty, acidic or spicy foods.
• Drink fluids mostly between meals. Aim to drink two liters of water each day. If you have been vomiting a lot, drink electrolytes (buy a sports drink or make your own with 1 liter of water, 1/2 teaspoon salt, and 6 teaspoons sugar).
• Get fresh air; take a walk or open the window.
• Take your prenatal vitamins with food or just before bed.
• Try ginger to settle the stomach (grate fresh ginger into hot water to make a tea).
• Take extra Vitamin B6 by eating plenty of bananas, nuts, green beans, carrots, cauliflower, potatoes, lean meats, and fish. You can also take a supplement.
• Check with your doctor if you can take any over-the-counter or prescription medications as many are not safe during pregnancy.

Restless legs

• This can occur especially when trying to sleep.
• Avoid caffeine, like tea, coffee, sodas e.g. Coke, and chocolate.
• Perform light exercise, such as walking for 20-30 minutes.
• Massage your legs, especially before going to bed.
• Stretch your legs, especially before going to bed.

Skin changes

• Examples include stretch marks, spots, changes in skin color, sensitive or itchy skin.
• For changes in skin color, avoid sunburn, which may deepen skin coloring.
• For acne or breakouts, wash your face as you normally would.
• For stretch marks, there is nothing you can put on your skin to prevent them, but you can avoid excessive weight gain during pregnancy, which is the most common cause of stretch marks.
• For itchy skin, avoid hot showers, use lotion on your skin, wear loose clothing, and avoid going out in the heat of the day.
• Don’t worry! Most of these changes will disappear after the baby is born.

Sleeping problems

• Perform light exercise, such as walking for 20-30 minutes.
• Take a warm bath before bed.
• Before bed, drink hot lemon water or warm milk.
• Eat dinner about two hours before going to bed and avoid sugar.
• Avoid caffeine, which is in tea/coffee, sodas, and chocolate.
• Do not take any medications as none to relieve sleeplessness are safe during pregnancy.
• Practice relaxation, such as deep breathing, reading a magazine, or getting a massage.
• Reduce any noise or lighting which might keep you awake.
• Try different sleeping positions, such as lying on your left side with a pillow between your knees.
• Rest and nap during the day if possible.
• Do not worry! Hormone changes later in pregnancy mean that it is normal to sleep only 2-3 hours at a time. It is just your body’s way of preparing you for the upcoming changes in your life.

Swelling

• Avoid standing for long periods of time and avoid sitting with your legs crossed.
• Eat foods high in protein, such as beans, cheese, fish, red meat, and chicken.
• Drink hot lemon water.
• Lie down with pillows under your calves and feet two or three times per day.
• Do not wear tight clothing, such as pants, leotards, and knee-high stockings.
• Perform light exercise, such as walking for 20-30 minutes.
• Aim to drink two liters of water per day.

Vaginal discharge/yeast infection

• Try wearing skirts versus than pants.
• Wear 100% cotton underwear and sleep without underwear.
• Change underwear, if possible, during the day.
• Eat yogurt or take a probiotic supplement.
• Limit sugar and caffeine products.
• Avoid douching unless instructed by your doctor.
• Call your doctor if the discharge burns, itches, smells, or causes swelling.
• Do not take any medications, even over-the-counter ones, before checking with your doctor.

Varicose veins

• Perform light exercise, such as walking for 20-30 minutes.
• Do not wear tight clothing, such as pants, leotards, and knee-high stockings.
• Wear support hose when you plan on standing or walking for a long time. Put them on before getting out of bed in the morning.
• Avoid standing or sitting in one place for long periods of time and avoid sitting with your legs crossed. If you need to sit for long periods, every 30-60 minutes get up and stretch or walk around.
• Lie down with pillows under your calves and feet two or three times per day.
• Wear low-heeled shoes.

Nausea, tiredness, mood swings. These are just some of the early signs.

A pregnancy test will confirm, but some women experience early signs because of the hormone changes that occur. The more common ones include:

1. Disliking foods you once enjoyed
2. Mood swings e.g. apprehension, fear, unexplained crying, agitation, and excitement
3. Stomach bloating
4. Needing to urinate often
5. Tiredness
6. Tender, swollen breasts
7. Nausea
8. Vomiting
9. A missed period
10. Increased need to urinate

The sooner you go to the doctor the better as this will help determine how many weeks pregnant you are.

Pregnancy is a time of many changes. Your body, emotions, and family life are all changing. While some changes may be welcomed, they can also add new stresses to your life.

Feeling stressed during pregnancy is common, but excessive stress can make you uncomfortable. It may lead to trouble sleeping, headaches, loss of appetite, or overeating.

High and prolonged levels of stress during pregnancy can cause health problems, such as high blood pressure and heart disease. Additionally, this type of stress can increase the chances of having a premature baby (born before 37 weeks) or a low-birthweight baby (weighing less than 5½ pounds). Babies born too soon or too small are at increased risk for health problems.

Several factors can cause stress during pregnancy:

• Dealing with the discomforts of pregnancy, like nausea, constipation, fatigue, or backache.
• Hormonal changes that can cause mood swings and make it harder to handle stress.
• Worries about labor and birth or how to take care of the baby.
• Balancing job responsibilities and preparing for time away from work.
• Managing life’s unexpected turns even during pregnancy.

Certain types of stress can lead to pregnancy problems, such as negative life events, catastrophic events like natural disasters, long-lasting stress due to financial problems, abuse, serious health issues, or depression, and stress related to racism.

Post-traumatic stress disorder (PTSD) can also affect pregnancy. Women with PTSD may have serious anxiety, flashbacks of traumatic events, nightmares, and physical responses when reminded of the event. Pregnant women with PTSD may be more likely to have premature or low-birthweight babies and engage in risky health behaviors like smoking, drinking alcohol, or taking street drugs.

Stress may affect pregnancy by influencing certain stress-related hormones that can lead to complications like infections of the uterus and premature birth. Additionally, stress may impact how women respond to situations, potentially leading to harmful behaviors during pregnancy.

While we don’t fully understand the effects of stress on pregnancy, some studies suggest that high levels of stress during pregnancy may cause problems during childhood, such as trouble paying attention or feelings of fear.

To reduce stress during pregnancy, consider:

• Identifying stressors and discussing them with your partner, friends, or healthcare provider.
• Understanding that pregnancy discomforts are temporary and seeking guidance on managing them.
• Maintaining a healthy lifestyle, including eating well, getting enough sleep, and exercising with your provider’s approval.
• Prioritizing tasks and avoiding unnecessary activities.
• Building a support network and utilizing community resources if available.
• Accepting help from trusted individuals and practicing relaxation activities like prenatal yoga or meditation.
• Taking childbirth education classes to know what to expect and practice relaxation techniques.
• Planning ahead for maternity leave and discussing arrangements with your employer.
• Seeking help for depression or other mental health concerns.

When it comes to working during pregnancy, inform your boss about your pregnancy and discuss time off for prenatal care. If you work in potentially hazardous environments, inquire about safer job responsibilities during pregnancy.

Plan your maternity leave by considering when to start, how long you want to stay home after birth, and any adjustments to work responsibilities. Familiarize yourself with the Family and Medical Leave Act and your employer’s maternity leave policies. Additionally, explore whether your employer offers paid maternity leave, continuation of health insurance during leave, flexible work arrangements, and support services like lactation rooms or employee assistance programs.

Remember that the Pregnancy Discrimination Act protects employees from discrimination based on pregnancy or related health conditions.

Source: www.marchofdimes.org

Lots of women work during pregnancy, some right up until their due date. Here are some things you can do to help make your pregnancy work at work!

When’s the best time to tell your coworkers and boss that you’re pregnant?

You get to decide when to tell people at work that you’re pregnant. Some women wait until after their first trimester, when the risk of miscarriage is lower. Others can’t wait to share the news and tell everyone right away.

Whatever you choose, here are some things to think about when talking to your boss about your pregnancy:

• Make sure he finds out about your pregnancy from you. You don’t want your boss hearing about it from one of your coworkers. Let your boss be the first person at work to know you’re pregnant.
• Tell her about time you may need away from work for prenatal care. This is medical care you get during pregnancy. It’s important to go to all your prenatal care checkups to make sure you and your baby are healthy. In the beginning you have checkups about once a month; you go more often as you get closer to your due date. Talk to your boss about how to make up time you may have to miss from work.
• If you work with strong chemicals or do heavy lifting, ask about changing your job responsibilities during pregnancy. It’s important to stay healthy and safe at work, especially during pregnancy. Standing all day or working with things like pesticides or radiation may be harmful for you and your baby. Talk to your boss about doing different work while you’re pregnant to help keep you and your baby safe.

How do you plan your maternity leave?

Maternity leave is time you take off from work when you have a baby. When thinking about maternity leave, ask yourself these questions:

1. When do you plan to start your leave? Do you think you’ll work right up until your due date? Or will you stop working a few days or weeks before your baby’s birth?
2. How long do you plan to stay home with your baby after birth? Do you need to go back to work right away? How long can you afford to stay home without working?

You may have ideas about how you want your maternity leave to be, but your needs may change during pregnancy. Pregnancy, labor, and birth go smoothly for most women. But you may need to change the timing of your leave if you have pregnancy complications or if things don’t go as planned.

Under the Family and Medical Leave Act (also called FMLA), employees can take time off without pay for pregnancy- and family-related health issues. You can take up to 12 weeks of unpaid leave per year. You can keep your health insurance during your leave if you:

• Work at a location where your employer has 50 or more employees within 75 miles
• Have worked for your employer for at least 12 months
• Have worked at least 1,250 hours of work over the past 12 months

In addition to the FMLA leave, your employer may have its own maternity leave policies. Talk to your boss or someone from human resources (also called HR). It’s a great idea to do this before you get pregnant if you can. Ask these questions:

• Does your employer offer paid maternity leave? Some employers offer paid time off for the birth of your baby. Talk with someone from HR to find out if you have paid maternity leave.
• Does your health insurance continue while you’re on maternity leave? Health insurance helps you pay for medical care. If you get your health insurance through your employer, your HR person can tell you about what your insurance plan covers. You may need to change your health plan after your baby’s born to make sure he’s covered too.
• Does your employer offer flex time or telecommuting for when you’re ready to go back to work? For example, can you work fewer hours each week or work from home at the beginning? And then increase your hours or your time in the office little by little over a few weeks?
• Are there other programs or services that your employer offers to new moms? If you’re breastfeeding, find out if your employer has a lactation room. This is a private space (not a bathroom) that you can use to pump breast milk. Employers with more than 50 employees must provide this space for breastfeeding moms. Also, find out if your employer has an employee assistance program (also called EAP). An EAP can help connect you with professionals like counselors, child care providers, and lactation consultants. A lactation consultant is a person with special training to help women breastfeed, even women who may have special breastfeeding problems.

Talk to your boss about maternity leave well before your due date. Talk about ways to manage your work responsibilities while you’re on maternity leave. If you’ve got projects coming up, think about how much you can get done before your baby’s birth. You may want to create a to-do list or a set of instructions so your job tasks are taken care of correctly while you’re out.

The Pregnancy Discrimination Act says that employers can’t discriminate on the basis of pregnancy, childbirth, or other related health conditions. So if you’re pregnant or affected by pregnancy-related conditions, your employer has to treat you just like any other employee with a similar condition.

Source: www.marchofdimes.org

Most working women can keep working during their pregnancy. Some women will work right up until the day their baby arrives.

Working during pregnancy may have some challenges. Learning how to stay safe and comfortable can help you have a healthy pregnancy at the workplace.

How can you manage common pregnancy discomforts at work?

During pregnancy, especially in the first trimester, you may find it hard to manage common pregnancy discomforts while at work. Here are some tips:

Nausea:

Even though it’s called morning sickness, nausea during pregnancy can happen at any time during the day. Follow these tips to help ease morning sickness.

• Avoid smells or foods that bother you.
• Snack on crackers or other bland foods that are low-fat (for example: rice, toast, and applesauce).
• Try eating 5-6 small meals during the day instead of three larger meals.
• Drink lots of fluids throughout the day.
• Get plenty of rest and take it slowly in the morning.

Fatigue:

You might be feeling more tired than usual, especially during early and late pregnancy. To fight fatigue and make it through the day:

• Take breaks often; get up and walk for a few minutes or try taking a short power nap in your car during your lunch break.
• Go to bed early so you can get plenty of rest.
• Exercise when you can; it’ll help you have more energy during the day.
• Drink plenty of fluids throughout the day, but ease up before going to bed so you don’t have to get up in the middle of the night to go to the bathroom.
• Eat healthy foods, especially foods that are rich in iron and protein.
• Relax and avoid stressful situations when possible.

How can you keep a safe work environment?

It’s important that the environment around you is safe for you and the baby.

Dangerous substances:

Talk to your health provider if you work with:

• Metals (like mercury or lead)
• Products that contain lots of chemicals (like certain cleaning solutions, pesticides, or gases)
• Radioactive waste, radiation, or other dangerous substances (like drugs to treat cancer or X-rays)

Being in contact with these kinds of things without proper safety equipment (gloves, gowns, and masks) can cause birth defects, miscarriage, or other serious health problems. Describe your work environment to your provider and any safety equipment you or your company use. Your provider can then tell you if it’s safe for you to keep working during pregnancy.

Heat:

Also, talk to your health provider if you work in extreme heat. Working in places that are very hot can raise your body temperature. If your body temperature is too high, it could be dangerous for the baby.

Infections:

Jobs like working with children or in a health care setting are more likely to expose you to other people who are sick. Some of these illnesses (like chickenpox, rubella, flu) can be very harmful to you during pregnancy. Take extra steps to keep safe. Be sure to wash your hands regularly. If you think you and the baby’s health may be at risk, talk to your provider right away.

Heavy-duty jobs:

Some jobs may involve more physical labor than others. For example, if your job includes heavy lifting or climbing, it might not be safe for you during pregnancy. In early pregnancy, nausea, fatigue, and dizziness can make it hard to do these jobs safely. Later in pregnancy, your added weight can throw off your sense of balance and make you more likely to fall and hurt yourself. Talk to your employer about taking on other job responsibilities during your pregnancy.

If you need to lift something, follow these tips:

• Stand with your feet shoulder-width apart.
• Bend at your knees, but keep your back straight and rear end tucked in.
• Use your arms and legs. Lift with your arms (not back) and push up with your legs.
• When possible, lower the weight of the item (for example, break up the contents of one box into two or three smaller boxes)

Standing for long periods of time can also be a cause for concern. That’s because blood can collect in your legs, which may lead to dizziness, fatigue, and back pain. When standing:

• Place one foot on a small footrest or box.
• Switch feet on the footrest often throughout the day.
• Wear comfortable shoes.

Computers and desks:

Many of today’s jobs involve computer use and sitting at a desk for most of the day. Some women who do these jobs may have wrist and hand discomforts, neck and shoulder pains, backaches, and eye strains. To help avoid these pains, follow these tips:

• Take short breaks often and walk around your office or building.
• Adjust your chair, keyboard, and other office equipment to be more comfortable.
• Use a small pillow or cushion for lower back support.
• Keep your feet elevated by using a footrest.
• Be sure to use the correct hand and arm positions for typing.
• Use a non-reflective glass screen cover on your computer monitor.
• Adjust the computer monitor for brightness and contrast to a setting that is comfortable for your eyes.

Is it safe to travel for work during pregnancy?

Your job may require business travel. While it’s safe for most women to travel during pregnancy, talk to your provider before making any travel decisions that will take you far from home. Ask if any health conditions you might have make travel during pregnancy unsafe.

Also, consider the place to where you’ll be traveling.

• Be sure to carry a copy of your medical records in case of an emergency.
• Learn more about the kind of medical care that’s available and if your health insurance will cover medical care at your destination
• Find out if the food and water at your destination are safe.
• Ask your health provider if there are any vaccinations you’ll need before you go.

Air travel:

The American College of Obstetricians and Gynecologists (ACOG) reassures women that air travel is safe for most pregnant women. So long as a woman’s pregnancy is healthy and free of complications, it’s safe for her to travel by air. Most airlines allow women who are up to 36 weeks in their pregnancy to travel, but it’s a good idea to double-check with your air carrier.

If you’re pregnant and plan to travel by air, follow these tips:

• Wear comfortable, loose clothing. You may want to wear support stockings.
• When it’s safe to move about the plane’s cabin, take a walk up and down the aisle every few hours. This can help improve your circulation and avoid the risk of blood clots.
• Drink plenty of water, but avoid beverages and foods that may cause gas. Gas in your belly expands at high altitudes, making you feel less comfortable.
• Always wear a seat belt when seated to avoid injury in case of turbulence.
• When making air travel arrangements, try getting an aisle seat so you don’t have to climb over other passengers to go to the bathroom. Also, try sitting towards the front of the plane, where the ride feels smoother.
• If you’re experiencing nausea during pregnancy, you may want to take an anti-nausea medication before getting on the plane. Talk to your health provider about a medication that’s safe during pregnancy.
• If you have severe discomfort, be sure to alert the flight attendant and contact your provider right away.

Car travel:

If you’re pregnant and will travel by car, follow these tips:

• Be sure to wear your seat belt correctly.
• Driving can be tiring for anyone. Try to limit driving to no more than 5-6 hours per day.
• Never turn off the airbags if your car has them. Instead, tilt your car seat and move it as far as possible from the dashboard or steering wheel.
• If you are in a crash, get treatment right away to protect yourself and your baby.
• Call your health provider at once if you have contractions, pain in your belly, or blood or fluid leaking from your vagina.

Source: www.marchofdimes.org

Almost all pregnant women have sleep problems of one sort or another at some point. These problems may include:

• Trouble falling asleep
• Sleep that isn’t restful
• Waking up often during the night
• Trouble returning to sleep

Causes of sleep difficulties during pregnancy

Early pregnancy

A number of problems can contribute to your sleeplessness during pregnancy. During early pregnancy:

• The same pregnancy hormone that causes fatigue during the day can also disrupt your sleep cycle at night.
• You may have trouble finding a comfortable position for sleeping.
• You may find yourself waking up several times throughout the night to urinate.

Later pregnancy

As your pregnancy continues, a wide range of problems may disrupt your sleep.

• As the size of your abdomen increases, you may have trouble finding a comfortable position.
• Anxiety and stress can also contribute to sleeplessness, particularly as your due date approaches.

Other problems contributing to discomfort and insomnia include:

• Backache
• Congestion
• Gas
• Frequent urination
• Heartburn
• Hemorrhoids
• Leg cramps
• Nausea

What you can do

Here are some tips to help you get enough rest:

• Take a warm shower or bath at bedtime.
  • Remember that your sense of balance is off during your pregnancy. Be careful not to slip in a wet tub!
  • Never take a bath if you think your water has broken.
• Reduce stress.
  • Avoid placing yourself in stressful situations.
  • Relaxation exercises, deep breathing or simply closing your eyes and imagining a peaceful scene may help.
• Take naps.
  • Nap when possible during the day.
  • This can help you avoid getting too tired, especially if you have a hard time getting restful sleep at night.
• Avoid sleeping flat on your back.
  • This position puts the full weight of your uterus on your back and on the major vein that carries blood between your lower body and heart.
  • Sleeping on your back can increase your chances of getting backaches. It can also aggravate digestive problems, heartburn, and hemorrhoids.
  • Try to get used to sleeping on your side, particularly on your left side. This position can improve your circulation and help reduce swelling in your feet.
• Use pillows.
  • Tuck one pillow between your legs.
  • Use more pillows to support your back and abdomen.
  • If you suffer from shortness of breath or heartburn, use pillows to lift up your upper body.
• Make your room comfortable.
  • Don’t watch television or read in bed.
  • Use your bed only for sleeping.
  • Make sure the room is at a comfortable temperature.
  • Play some relaxing or natural sounds to help make you sleepy.
• Go to bed earlier.
  • You may need to go to bed earlier than usual, especially if you find yourself waking up several times during the night.
  • Go to bed when you feel tired. Don’t push yourself to stay awake until your usual bedtime.
• Avoid getting up during the night.
  • Drink adequate fluids earlier in the day, but avoid drinking anything for the two or three hours before bedtime. This will reduce the number of times you need to get up to urinate.
  • If you are often troubled by heartburn, eat your last meal of the day several hours before lying down or going to sleep.
  • To prevent nighttime leg cramps, gently stretch your leg muscles before bedtime.
• Exercise.
  • Unless your health care provider has advised against it, get at least 2 1/2 hours of aerobic exercise every week. This means that most pregnant women should try to get 30 minutes of aerobic exercise on most, if not all, days.
  • Even moderate exercise, like walking, can help you get a better night’s sleep.
  • Always be sure to find out from your provider what exercises are safe for you and how long you can maintain your exercise program.
• Do not take sleeping medications.
  • Always talk to your health care provider before taking any medications.

When to talk to your health care provider

Talk to your health care provider if your sleeplessness lasts a long time or continues to increase. If anxiety and stress are contributing to sleeplessness, your provider may be able to suggest support groups and other resources that may help.

Source: www.marchofdimes.org

On average, women gain 10-12kg during pregnancy; 0.5kg-2kg in trimester 1, about 5kg in trimesters 2, and about 5kg in trimester 3. Putting on weight slowly and steadily is best. Don’t worry too much if you gain a little more or a little less than you think you should in any week. You may have a few growth spurts when you gain several pounds in a short time, and then level off. And while you don’t want to gain too much weight, don’t ever try to lose weight during pregnancy.

Most pregnant women need only about 300 extra calories per day. Use these tips when planning your meals to make sure they are healthy and help you gain the right amount of weight when pregnant:

1. Eat foods from the five food groups at every meal.
2. Choose whole-grain bread and pasta, low-fat or skim milk, and lean meat, like chicken, fish, and pork. Eat 8 to 12 ounces of fish that are low in mercury each week.
3. Put as much color on your plate as you can, with all different kinds of fruits and vegetables. Make half of your plate fruits and vegetables.
4. Plan on eating four to six smaller meals a day instead of three bigger ones. This can help relieve heartburn and discomfort you may feel as your baby gets bigger.
5. Make sure your whole meal fits on one plate. Don’t make huge portions.
6. Drink six to eight glasses of water each day.
7. Take your prenatal vitamin each day. This is a multivitamin made just for pregnant women.