The Hindu Business Line : Working through pregnancy

Balancing home and work can seem extra tough during pregnancy. Some simple steps to help career women sail smoothly through the nine months of waiting...

Doing simple exercises at the workplace, eating the right kind of food at the right time and, most importantly, handling work pressure without getting stressed mentally. These are some of the tips that doctors and fitness specialists give pregnant working women. After all,during the long nine-month period, expectant mothers have to not only take on the challenges of pregnancy, but also handle responsibilities at home and the office. "Apart from the joy of motherhood, pregnancy also brings its share of physical as well as mental stress, especially if the mother is a career woman," says Dr Rakhee Kapoor, physiotherapist and fitness consultant at O2, a Chennai-based fitness centre. She says stress-related problems are common among pregnant working women.

The most common complaints are back pain and swollen feet, for which the only solution is regular exercise. "And since most women find it difficult to make time for exercise, we ask them to squeeze in fitness during their work schedule."

She recommends simple stretch exercises that one can do at the workstation to help relax back muscles. Using the staircase instead of the elevator also helps the muscles to get some exercise.

Similarly, Dr Poongothai Balaji, Consultant Gynaecologist and Obstetrician, Apollo Hospitals, Chennai, feels that exercise is important for expectant working mothers, as it soothes and relaxes pelvic muscles. "One could try either aerobics or yoga, which comprise simple breathing and pelvic exercises... these not only help through the pregnancy but also during labour." And, she cautions, pregnant woman, working or otherwise, should not wear high-heeled shoes as these put a tremendous strain on the spine.

However,the concept of pre-natal exercises is still at a nascent stage in India, she says. "It is primarily restricted to cities, as not many people can afford it. In the West, aerobics and aqua-aerobics form part of the regular scheduleof every pregnant woman."

Dr Rakhee feels there is growing awareness of pre-natal care in India, with more gynaecologists recommending pregnant women to attend pre-natal classes. "Apart from providing physical and mental relaxation, regular exercises also help a woman regain shape faster post-delivery," she adds.

The right diet

A pregnant working woman should take special care of her diet to keep fit, says Dr Poongothai. "She needs a high-carbohydrate, high-protein and low-fat diet. I recommend at least six to eight glasses of liquid, a glass of milk, lot of greens, and egg and fish in case they are non-vegetarians."

Both Dr Rakhee and Dr Poongothai say a strict "no-no" to fatty and oily foods, as they only add unnecessary calories. "It is advisable to carry home-cooked food to work instead of ordering food from outside," says the latter.

Dr Rakhee says many career women tend to neglect food intake, as they are busy coping with pressures. This is not good for either the mother or the foetus. "It is very important to eat at regular intervals," she says.

Keep stress at bay

With more women taking up challenging careers, meeting deadlines becomes difficult, especially during pregnancy, she says. Mental stress is a common complaint. "A working mother should make her work environment stress-free and request her employer for longer deadlines, as she is not as physically fit as before. Moreover, high stress levels lead to acidity."

O2 has a special training module to such women handle stress at work, she adds.

Indian companies, says Dr Poongothai, need to re-consider their maternity policies. "Most companies offer three months maternity leave, which is just not enough. Indian companies should offer facilities like flexible working hours to women employees both during pregnancy and post-pregnancy as they do in the West. This will not only help in enhancing employee productivity, but also increase loyalty towards the company."

Alternative care

Though most women prefer consulting a conventional gynaecologist to redress pregnancy-related problems, alternative medical streams like ayurveda also offer full-fledged packages for care during pregnancy. Says Dr E. Arati, an ayurvedic physician, "Ayurveda not only takes care of the physical aspect of pregnancy, but also focuses on the spiritual development of both the mother and the foetus.

There is a special package which advises pregnant woman about the diet she should follow, the kind of clothes she should wear, the perfumes she should use and the kind of music she should listen to, to ensure that the baby has healthy growth."

Considering that pregnant woman goes through varied moods due to physical changes, ayurveda also recommends several floral remedies.

Picture by Kamal Narang

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