While it’s usually a good idea to keep your personal life at a respectable distance from your professional persona, the two will ultimately collide when you become pregnant. After the excitement of the first few weeks, be sure to take the following into consideration when deciding when to clue in your colleagues:
• Verify the results. It can be tempting to swoop in and share the news after the first home pregnancy test, but it’s an unfortunate fact that many premature positives turn out to be false. Before you make your announcement, get a blood test to confirm the results. Many women opt to hold off until the end of the first trimester, reducing the chances that they may need to share bad news if the pregnancy doesn’t endure. On the other hand…
• Don’t wait too long. Out of courtesy to your boss, you should give him or her enough time to plan for your absence, which may necessitate hiring a temporary replacement or cross-training other employees.
• Read the handbook. Before making your status known, it’s a good idea to review your company’s policy on pregnant employees and maternity leave. Your Human Resources department should have information on what you can expect regarding the duration of your leave, the amount of compensation, and what paperwork is required. If you work with someone who has already been through the process, ask them to share their experiences.
• Resist a theatrical announcement. Instead of breaking the news to the entire department during lunch, request a private meeting with your boss and tell him or her individually. Be sure to come armed with as much information as possible, including your due date, expected length of your leave, and any ideas for transitioning projects during your absence.
However and whenever you choose to make it known that you’re expecting, the announcement should set the tone for the rest of your pregnancy. By conveying the news in a professional, confident manner, and by letting your boss know that you’ll continue to contribute to the best of your abilities, you can help ensure that you’ll be treated with respect in the coming months.
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Changes in Your Body During the First Trimester
Congratulations -- you’re pregnant! Once the initial excitement subsides, your thoughts will most likely center around how your body will change in the coming months. Most expectant moms can’t help but anticipate the bulging belly, the cute maternity clothes, and even the endearing “pregnancy waddle.” But you’ll quickly realize that many of the most obvious physical changes are still a long time coming. In fact, if this is your first baby, you may not even start to show for two or three months.
That said, your body will experience some significant changes during the first trimester, even if they’re not detectable to the naked eye. Below are some of the most common symptoms:
• Fatigue: Many women notice that they tire a lot faster in the early weeks of pregnancy, experiencing what is often described as a bone-weary exhaustion. This tiredness is a result of your body working extra hard to support the new fetus growing inside of you. To counteract the weariness, rest as often as possible and try to get at least eight hours of sleep each night. It may sound contradictory, but regular moderate exercise is also a great way to offset fatigue.
• Nausea: Morning sickness (a bit of a misnomer, as this can strike anytime of the day or night) is prevalent during the first trimester. Try to stick to bland foods, never start the day on an empty stomach, and avoid any known triggers that bring on queasiness.
• Bladder sensitivity: It may not be obvious just yet, but your growing uterus is already beginning to press against your bladder, causing you to experience more frequent urges to urinate throughout the early weeks of pregnancy.
• Weight gain: On average, women gain approximately one pound per month during the first trimester, so you shouldn’t see any drastic changes in this area just yet.
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Nutrition and Pregnancy
You're pregnant so that means you can eat for two, right? Not really. Being pregnant does mean you need to pay special attention to your nutrition, however. You can enjoy that special, sweet treat, but your diet and pregnancy nutrition will also be your baby's diet and nutrition.
* Eat a well-balanced meal every day.
* Smaller more frequent meals may ward off indigestion and keep you feeling more energized all day.
* Avoid too many sweets and an overload of carbs.
* Focus on lots of fruits and vegetables, including plenty of protein filled legumes.
* Don't forget the dairy products. If you are lactose intolerant, there are plenty of substitutes.
* Get plenty of fiber in your daily diet.
Always check with your doctor about specific foods to avoid, or if you experience any problems.
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Well-Balanced Nutrition During Pregnancy
Good nutrition is always important, but when you’re growing a new life inside of you, it becomes even more essential. To ensure a smooth pregnancy, a successful delivery, and a healthy baby, do your best to consume a well-balanced diet with a variety of foods from each of the recommended groups.
Most obstetrical dieticians recommend striving for the following balance each day:
• 3-5 servings of vegetables
• 2-4 servings of fruit
• 6 or more servings of grains, bread, rice, pasta, or other starches
• 2 servings of cheese, yogurt, milk, or other dairy products
• 2-3 servings of lean meats, fish, poultry, eggs, beans, or nuts
• At least 64 ounces of water, juice, or milk
When choosing your fare, try to select foods high in iron, calcium, and protein. Be sure to get the recommended daily dose of fiber, which helps to regulate the digestive system and ward off the constipation that can often plague pregnant women. Most doctors recommend avoiding fish with high levels of mercury. Above all, balance is key—by diversifying your diet into the right buckets, you’ll be effectively providing your baby with the right proportions of vitamins and minerals.
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Fitness Precautions During Pregnancy
While pregnancy fitness is important to the health of you and your baby, there are some precautions that you should keep in mind.
* If you haven't been regularly exercising already, see your doctor before beginning a fitness regimen.
* Avoid rigorous bouncing, arching of your back, and any exercise which involves even mild abdominal trauma.
* Maintain even, steady breathing while exercising.
* During pregnancy fitness, do not lift your feet over your hips.
* Do not do sit-ups that are past 45 degrees.
* Don't do fitness exercises that require precise balance.
* Be sure you always stretch before and after your fitness regimen.
* Don't overdo it! Cut back on your exercise levels as your pregnancy progresses.
Always check with your doctor before engaging in exercise programs, or if you experience any problems.
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Childbirth Classes
With the number of classes available on childbirth, women have many options to choose from to help with labor and delivery. You can try Lamaze, Bradley, or hypnobirthing, just to name a few. The Lamaze childbirth classes support birth as a natural and healthy process. This method emphasizes that women have a right to have childbirth free of medical intervention, but they do not advocate against medical pain relief during labor. The Bradley method fully supports childbirth as a natural process and encourages women to diet and exercise during pregnancy and use breathing techniques to manage pain during labor. Hypnobirthing is lesser known, but growing in popularity. This method stresses using your mind to achieve a state of relaxation and eliminate fear, tension, and pain during childbirth.
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Breastfeeding and Working Mothers
You don't have to stop breastfeeding just because you've gone back to work. You can successfully breastfeed your baby and effectively do your work by following these tips:
* If possible, find a quiet place to pump every two to three hours at work.
* Store your pumped breast milk in a refrigerator, and transport it home at the end of each day in a cooler.
* Nurse your baby right before you leave for work each morning, and nurse again as soon as you get home.
* If you can't pump at work, you can continue to breastfeed, although your baby's caregiver will need to give her formula or stored breastmilk during your absence. Breastfeed as often as you can once you return home each day.
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Benefits of Pregnancy Fitness
Is it really important for you to exercise while you are pregnant? What are the true benefits of pregnancy fitness and exercise? The answer to the first question is an emphatic yes! Exercising will make you feel better during your pregnancy. The benefits include the following:
* Exercising improves balance which can be disrupted because of changes and weight gain in your body.
* Exercising stimulates the right hormones in your body leading to a better emotional health.
* Exercising helps to get your body in shape so that you are more prepared for labor.
* Exercising strengthens your heart, which is already working overtime to support you and your baby.
* Exercising also strenthens your muscles and your joints, getting you into better shape for labor and delivery.
Pregnancy fitness exercises are important to your health and the health of your baby! Always check with your doctor before engaging in exercise programs, or if you experience any problems.
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Due Date Calculator and Pregnancy
Determining the due date of your baby isn't an exact process. In fact, there are actually a small precentage of babies who are actually born on their due dates. Most obstetrician's offices have due date predictor charts and calculators to help you figure out the approximate date that you can expect your baby. The normal range of birth can fall anywhere from 38 to 42 weeks, however, making the calculation of a due date difficult to hit exactly. Most due date calculators take the first day of a woman's last period and add nine months and one week to determine the due date.
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Conception and Infertility Problems
There are over 2.1 million married couples in the U.S. who deal with infertility issues. Other women have sought fertility treatments, even though they might not have been labeled infertile. With so many women waiting until their 30's and 40's to begin their families, infertility is becoming a more prevalent issue. In about one third of infertile cases, the cause is unknown. The other two-thirds are typically split between male and female problems. If you are having problems with conception, contact your ob-gyn. He or she may want to refer you to a fertility specialist for further testing.
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Performing Kick Counts
As you near the middle of your pregnancy, you’ll begin to experience those first wondrous flutters of your baby’s movement in your womb. Although they may be fleeting at first, those tiny stirrings will soon become unmistakable and frequent.
Toward the end of your pregnancy, usually around the 28th week of gestation, your doctor or midwife will most likely mention “kick counts.” More and more often, medical practitioners are using kick counts as a means of monitoring your baby and ensuring a healthy level of activity.
So, what exactly is a kick count, and how do you know if you’re doing it correctly?
As the name implies, a kick count is a tally of the number of movements your baby makes in a given time period. Below are some tips for obtaining accurate results:
• Always perform kick counts at the same time of day, ideally at an hour when your baby is typically the most active.
• Get a pen and piece of paper and lie down on your side. Each time you feel your baby move, make a mark on the paper. Any type of movement qualifies, no matter where you feel it or how forceful it is.
• Continue marking movements until you have 10 marks in a 30-minute time span. If you have fewer than 10 marks and 30 minutes have passed, turn on your other side and continue the count.
• If you’re not feeling much movement, try drinking some orange juice or eating a snack. The sugar consumption can help to get your baby up and moving.
• If you haven’t recorded at least 10 movements in two 30-minute sessions, contact your doctor or midwife for suggestions.
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Yoga During Pregnancy
Yoga is an excellent way to stay fit during pregnancy. This safe, low-impact workout offers an array of benefits to women who are expecting:
• Improves posture and muscle flexibility without putting excess stress on your joints
• Helps you master meditative breathing exercises that can be used during childbirth
• Allows you to practice birthing positions that can be used during delivery
• Reduces back pain, as well as other aches and strains
• Aids in overall relaxation and physical well-being
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