Psychology

Gold proposals for working mothers

Gold proposals for working mothers

In order to have a healthy and quality pregnancy period, especially working mothers should review their feeding habits. Basic nutrients such as meat, eggs, legumes, milk and dairy products, vegetables and fruits and cereals should be taken enough, sugar and fat balance should be adjusted well. Foods that are high in sugar and fat have low nutritional properties and are very high in calories. Nuts such as nuts and walnuts can also be consumed to a limited extent in the work environment due to their high calorie and antioxidant effects.

Apply 3 main 3 snacks

The daily calorie needs of mothers are 300 calories more than other women. 20 g protein, 15-20 mg iron and 500 mg calcium should be added to the normal diet of women. At least 6 meals should be fed, 3 main meals and 3 snacks. Liquid foods and especially water should be consumed more than before pregnancy (at least 2 liters / day). It is recommended that coffee and tea should not be consumed more than 2 cups a day. Fiber and bran foods in snacks will be beneficial for the digestive system. Fruits and vegetables such as carrots, apples can be consumed easily in snacks. Natural juices may be another alternative. Milk, dairy products and milk desserts can also be easily consumed for these snacks.

You may need to make changes to your clothes

Candidates should start to make some changes in their clothing as the months progress. They should prefer light and abundant outfits that do not fit in the body in their work and daily lives, which will enable them to move freely. Especially healthier cotton fabrics should be preferred instead of synthetic fabrics that increase sweating. They should pay attention to this in their underwear. Shoe selection is also very important in this period. Low-heeled shoes will be more appropriate for the mother's comfort in the work environment, as heelless or high-heeled shoes often cause low back pain.

Your work environment

It is very important that the working environment of the expectant mother is bright and well ventilated. In a section not exposed to direct air conditioning, tables with a comfortable seat and where the elbows can stand at 90 degrees should be used. Working without resting for a long time can cause pain in the muscles and especially circulatory problems. Simple breaks, legs and neck movements will be useful during breaks.

When you get home, let yourself rest for the next day

When pregnant women come home, they should rest so that they can relieve the tiredness of the day and prepare themselves for the next working day. Pregnant women who spend most of the day standing should rest at home with their feet and legs raised to a high point. They are advised to perform simple walking or basic exercise movements after work or at home, and to regulate blood flow in the veins. Swimming 2-3 times a week, at least 20-minute brisk walks every day, or recommended stretching and relaxation exercises will both make the mother feel better and be a good preparation for birth. A warm shower at night will provide general relaxation and help to ensure a regular sleep.

Who is inconvenient to work?

• Pregnant women with vaginal bleeding,
• People with hypertension,
• Suspected of premature birth,
• Infants with developmental delay,
• Pregnant women with uterine insufficiency,
• Some multiple pregnancies and cases where amniotic fluid is too high,
• Women who have had more than two premature births in the past

Listen to your doctor's advice

Pregnant mothers who do not have a high tempo and very strenuous job can work easily until the last weeks of their pregnancy. However, the time and type of work should be evaluated by the doctor.


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