Dr Supriya Mahajan

Introduction Pregnancy is a wild ride, isn’t it? One moment you feel excited, the next you are worried about every little thing. Your body changes, your mood swings, and your cravings just don’t quit. But through it all, I know self-care matters the most. As a lady Gynaecologist in Thane, I see moms-to-be every day who ask, “Am I doing this right for a Healthy pregnancy?” Trust me, you’re not alone. I’ve learned that there’s no perfect way—just smart choices. That’s why I’m here to share my best tips for a healthy pregnancy. These aren’t just textbook ideas. These are real-life, tried-and-tested hacks for Indian moms. Want to know what to eat, how to move, or when to call your doctor? I’ve got you covered. Let’s make this journey joyful, healthy, and a little less overwhelming—together. 1. Build a Balanced Plate: Foods to Include for Healthy Pregnancy Protein-   Protein helps your baby grow strong. Add paneer, dal, or eggs to your meals for a Healthy Pregnancy. Choose grilled chicken or fish if you eat non-veg. Otherwise, sprouts or chickpeas work well. Every day matters. Even a simple bowl of dal with rice gives you protein. Don’t skip it. Fruits & Vegetables- Fruits and veggies are little powerhouses. Keep an apple or a banana handy for snacks. Try carrots or cucumbers for crunch. Mix spinach or methi in your sabzi. Eating many colours helps. Even a small salad or fruit bowl adds value.   Whole Grains- Whole grains keep your energy steady. Eat brown rice, roti, or poha for breakfast. Choose oats or daliya sometimes. Whole grains help you feel full. Even a simple chapati with veggies is great. Try to avoid white bread or maida for a Healthy Pregnancy. Dairy- Dairy gives you calcium. Drink milk every day. Try curd or a small piece of cheese. Paneer is also a great option. Even a glass of buttermilk helps. Dairy keeps bones and teeth strong. Healthy Fats- Healthy fats are good for your baby’s brain & for a Healthy Pregnancy. Use a little ghee or olive oil in your food. Eat a few nuts or seeds for snacks. Even a spoonful of peanut butter works. But avoid fried snacks. Hydration- Water is your best friend. Carry a bottle everywhere. Drink coconut water or fresh lime water sometimes. Even a cup of homemade soup helps. Staying hydrated keeps your skin glowing and body cool. Never ignore thirst. Drink up! 2. Indian Superfoods for Healthy Pregnancy Iron-Rich Foods- You need iron to stay strong. Without it, you feel tired. Even climbing stairs gets tough. So, include palak (spinach) in your dal. Munch on roasted chana for snacks. Mix lentils in your soup. Choose chickpeas in salads. Even dates are a sweet treat. With every bite, you help your baby grow. Add ragi to your breakfast, too. This gives you steady energy & a Healthy Pregnancy. Calcium-Rich Foods Your bones need care. Your baby’s bones need more. So, drink a glass of milk daily. Add curd to your lunch. Sprinkle paneer bits over poha. Choose dry fruits like almonds or figs for snacks. Try ragi dosa for breakfast. Every meal can give you more calcium. Even leafy greens like methi count. With these, your body grows stronger every day. Folic Acid Sources You need folic acid from the start. It protects your baby. So, add green veggies like spinach and methi. Mix avocados into your salads. Choose lentils with rice for dinner. Even a handful of sprouts helps. Folic acid keeps your baby safe. So, never skip these foods. Vitamin C Sources You need vitamin C for iron. It helps your body absorb it. So, squeeze lemon on the dal. Eat an orange after lunch. Try amla juice in the morning. Even red bell peppers in salad work. With vitamin C, your body uses iron better. Your energy stays high. Your baby stays healthy. 3. Foods to Avoid or Limit for Healthy Pregnancy Street food You might crave pani puri or vada pav. But street food isn’t always safe. Many vendors don’t use clean water or fresh ingredients. Because of this, you could get stomach infections. Even a small infection can harm your pregnancy. Instead, make your favourite snacks at home for a Healthy Pregnancy. Processed & packaged foods Your taste buds love chips or biscuits. Yet, these foods have lots of salt, sugar, and unhealthy fats. Because of this, you might gain too much weight or feel bloated. Also, many packaged snacks have preservatives. Your baby doesn’t need them. Choose fresh fruits and nuts for snacks. That half-boiled egg or rare steak looks tempting. But raw or undercooked foods can have harmful bacteria. These germs cause food poisoning. You don’t want that risk now. Always cook eggs, meat, and fish well. High-mercury fish Fish is healthy, but not all types. Some fish, like mackerel , have high mercury. Mercury can affect your baby’s brain. It’s best to avoid such fish. Instead, pick safer options like salmon or small local fish. This way, you still get those good omega-3s. Spicy & oily foods You love spicy curries, but too much can upset your stomach. Oily food can make you feel heavy or cause heartburn. Because your digestion slows down in pregnancy, keep it light. Choose steamed or grilled dishes. Your tummy will feel better. Excessive Vitamin A Carrots and sweet potatoes are healthy. But too much vitamin A can actually harm your baby. So, enjoy these foods, but don’t overdo it. Balance is key. Your doctor can guide you on safe amounts. This way, you get the benefits without the risks. 4. Vegetarian? Here’s How to Get All Nutrients Worried about protein? Don’t stress. You can get plenty from plant-based foods. Lentils, paneer, beans, and tofu are your best friends. Even a bowl of dal with rice works wonders. Add some nuts or seeds for extra protein. Every meal counts. Mix it up often. But wait, there’s more. You need all the

Introduction Let’s be honest—being a woman isn’t always easy. There’s a lot our bodies go through that no one prepares us for. From periods to pregnancy, and from mood swings to menopause, I’ve realised women’s health is a journey with twists and turns. Think about it: you wouldn’t trust just anyone to fix your car, right? Women’s bodies are unique, with their own set of needs. Women deserve care from someone who truly gets it. That’s why seeing a gynaecologist matters. It’s not just about checkups. It’s about having an expert in your corner, guiding you through every stage. Just like you’d ask a chef for cooking tips, asking a gynaecologist about your health should feel natural. With the right support, you feel confident and in control. And honestly, isn’t that what every woman wants? Importance of Regular Gynaecological Checkups:  I get it—life gets busy. Work, family, and home leave little time for doctor visits. But regular gynaecological checkups are more important than you think. These visits help catch problems before they get serious. Think of it like getting your car serviced. You don’t wait for it to break down, right? The same goes for your health. During a checkup, your Gynaecologist check for infections, lumps, and other changes. She/He will also answer any questions. Early detection means easier treatment. It brings peace of mind. You walk out knowing you’re healthy and cared for. That’s priceless. Common Symptoms You Shouldn’t Ignore: Sometimes, our bodies send us warning signs. It’s easy to dismiss them. However, I always advise my patients not to ignore these symptoms. If you notice heavy bleeding or irregular periods, pay attention. If you feel pain in your lower belly, don’t wait. Unusual discharge or a strange smell? That needs checking too. Even constant tiredness or sudden weight gain matters. Think of it like a leaky tap at home. Small leaks can turn into big problems. Your body works the same way. Listen to it. If something feels off, take it seriously. Early care makes a big difference. Cervical Cancer Screening: Why Pap Smears and HPV Tests Save Lives I can’t stress this enough—cervical cancer screening saves lives. A Pap smear checks for early changes in your cervix. These changes often show up long before cancer does. If we catch them early, treatment is simple. The HPV test checks for a virus that can cause these changes. It’s quick and almost painless. It’s like checking your house for cracks before they get worse. You wouldn’t ignore small cracks, right? Every woman should get these tests regularly. It’s a small step that gives huge protection. Your health is too precious to take chances. Stay safe, get screened. Managing PCOS and Menstrual Disorders: Tips for a Healthier Lifestyle PCOS and irregular periods can be tough. I meet many women who feel worried or confused about their cycles. If your periods are late, missed, or very heavy, don’t ignore them. PCOS can cause acne, weight gain, and extra hair. It can also affect your mood. I always say, small steps help big problems. Eating a balanced diet, moving daily, and sleeping well make a difference. Think of it like watering a plant. A little care, every day, keeps it healthy. If you notice changes, talk to your Gynaecologist. You don’t have to handle it alone. Healthier habits truly help. Maintaining Hormonal Balance at Every Age: Hormones shape how we feel every day. As a teen, you might face mood swings or skin changes. In your 20s and 30s, stress or late nights can upset your balance. When menopause comes, hot flashes and sleep troubles may start. I always remind my patients—listen to your body. Eat fresh food, exercise, and rest well. These habits keep hormones steady. Think of it like keeping a clock running on time. If you see changes, like sudden hair loss or tiredness, don’t ignore it. Each age needs a little extra care. Your Gynaecologist is here to guide you at every step. Understanding Fertility: When to Seek Help from a Specialist Fertility can feel like a puzzle sometimes. I meet many couples who try for months but don’t see results. If you’ve been trying for a year and nothing happens, it’s time to talk. Age matters too—if you’re over 35, come sooner. Egg health is important, just like fresh seeds help plants grow. A healthy lifestyle, good food, and less stress help your chances. But sometimes, you need a little extra support. Your Gynaecologist may check for simple issues like hormone levels or blocked tubes. Don’t feel shy or scared. Reaching out early can make a big difference. You’re not alone in this. Role of the Gynaecologist: How Expert Care Makes a Difference Choosing the right gynaecologist changes everything. I believe expert care is about trust and understanding. When you visit a Gyanaecologist, you get more than just a checkup. You get answers to your worries, big or small. Your Doctor listens to your story and treats you as a whole person, not just a patient. For example, if you feel pain or confusion about your body, a Gynaecologist explain things in simple words. They guide you step by step, whether it’s a routine test or a complex issue. Personalised care makes you feel safe. You deserve support that fits your unique needs. Conclusion: Your health is truly in your hands. I believe every woman deserves to feel strong and confident about her body. Taking that first step is easier than you think. Just like you plan for family or work, plan for your health too. A simple checkup can prevent big problems. It’s like making sure your house is safe before a storm. Your Gynaecologist is here to answer your questions, listen to your worries, and guide you. Don’t wait for something to go wrong. Take charge now. Your body will thank you. Let’s work together for your best health and peace of mind. (Dr. Supriya Mahajan, M.S., D.N.B. (OBGY), is a leading Gynaecologist &