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Pregnancy Care

Getting good care before, during, and after your pregnancy is very important. It can help your baby grow and develop and keep you both healthy. It is the best way to be sure your little one gets a head start on a healthy life.

Pregnancy care
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Good prenatal care includes good nutrition and health habits before and during pregnancy. Ideally, you should talk with your health care provider before you start trying to become pregnant. Here are some things you will need to do:

Choose a provider: You will want to choose a provider for your pregnancy and childbirth. This provider will provide prenatal care, delivery, and postpartum services. 

Take folic acid: If you are considering becoming pregnant, or are pregnant, you should take a supplement with at least 400 micrograms (0.4 mg) of folic acid every day. Taking folic acid will decrease the risk for certain birth defects. Prenatal vitamins almost always contain more than 400 micrograms (0.4 mg) of folic acid per capsule or tablet.

​You should also:

  •  Talk with your provider about any medicines you take. This includes over-the-counter medicines. You should only take medicines your provider says are safe to take while you are pregnant.
  •  Avoid all alcohol and recreational drug use and limit caffeine.
  •  Quit smoking, if you smoke.

Go for prenatal visits and tests: You will see your provider many times during your pregnancy for prenatal care. The number of visits and types of exams you receive will change, depending on where you are in your pregnancy:

  • First trimester care
  • Second trimester care
  • Third trimester care

Talk with your provider about the different tests you may receive during your pregnancy. These tests can help your provider see how your baby is developing and if there are any problems with your pregnancy. These tests may include:

  • Ultrasound tests to see how your baby is growing and help establish a due date
  • Glucose tests to check for gestational diabetes
  • Blood test to check for normal fetal DNA in your blood
  • Fetal echocardiography to check the baby’s heart
  • Amniocentesis to check for birth defects and genetic problems
  • Nuchal translucency test to check for problems with the baby’s genes
  • Tests to check for sexually transmitted disease
  • Blood type testing such as Rh and ABO

Depending on your family history, you may choose to screen for genetic problems. There are many things to think about before doing genetic testing. Your provider can help you decide if this is right for you. 

If you have a high-risk pregnancy, you may need to see your provider more often and have additional tests.


Your provider will talk with you about how to manage common pregnancy complaints such as:

  • Morning sickness
  • Backaches, leg pain, and other aches and pains during pregnancy
  • Problems sleeping
  • Skin and hair changes
  • Vaginal bleeding in early pregnancy

No two pregnancies are the same. Some women have few or mild symptoms during pregnancy. Many women work their full term and travel while they are pregnant. Others may have to cut back on their hours or stop working. Some women require bed rest for a few days or possibly weeks to continue with a healthy pregnancy.


Pregnancy is a complex process. While many women have normal pregnancies, complications can occur. However, having a complication does not mean you will not have a healthy baby. It means your provider will monitor you closely and take special care of you and your baby during the remainder of your term. 

Common complications include:

  •  Diabetes during pregnancy (gestational diabetes).
  • High blood pressure during pregnancy (preeclampsia). Your provider will talk with you about how to care for yourself if you have preeclampsia.
  • Premature or preterm changes in the cervix.
  • Problems with the placenta. It may cover the cervix, pull away from the womb, or not work as well as it should.
  • Vaginal bleeding.
  • Early labor.
  • Your baby is not growing well.
  • Your baby has medical problems.

It can be scary to think about possible problems. But it is important to be aware so you can tell your provider if you notice unusual symptoms.


Talk with your provider about what to expect during labor and delivery. You can make your wishes known by creating a birth plan. Talk with your provider about what to include in your birth plan. You may want to include things like:

  •  How you want to manage pain during labor, including whether to have an epidural block
  • How you feel about episiotomy
  • What would happen if you need a C-section
  • How you feel about forceps delivery or vacuum-assisted delivery
  • Who you want with you during delivery

It is also a good idea to make a list of things to bring to the hospital. Pack a bag ahead of time so you have it ready to go when you go into labor. 

As you get close to your due date, you will notice certain changes. It is not always easy to tell when you will go into labor. Your provider can tell you when it is time to come in for an exam or go to the hospital for delivery. 

Talk with your provider about what happens if you pass your due date. Depending on your age and risk factors, your provider may need to induce labor around 39 to 42 weeks. 

Once labor begins, you can use a number of strategies to get through labor.


Having a baby is an exciting and wonderful event. It is also hard work for the mother. You will need to take care of yourself in the first few weeks after delivery. The type of care you need depends on how you delivered your baby. 

If you had a vaginal delivery, you will likely spend 1 to 2 days in the hospital before you go home. 

If you had a C-section, you will stay in the hospital for 2 to 3 days before going home. Your provider will explain how to care for yourself at home as you heal. 

If you are able to breastfeed, there are many benefits to breastfeeding. It can also help you lose your pregnancy weight. 

Be patient with yourself as you learn to breastfeed. It can take 2 to 3 weeks to get the hang of it. There is a lot to learn, such as:

  •  How to care for your breasts
  • Positioning your baby for breastfeeding
  • How to overcome any breastfeeding problems
  • Breast milk pumping and storage
  • Breastfeeding skin and nipple changes
  • Timing of breastfeeding

If you need help, there are many resources for new moms.


Call your provider if you are pregnant or think you are pregnant and:

  • You take medicines for diabetes, thyroid disease, seizures, or high blood pressure
  • You are not getting prenatal care
  • You cannot manage common pregnancy complaints without medicines
  • You might have been exposed to a sexually transmitted infection, chemicals, radiation, or unusual pollutants

Call your provider immediately if you are pregnant and you:

  • Have a fever, chills, or painful urination
  • Vaginal bleeding
  • Severe belly pain
  • Physical or severe emotional trauma
  • Have your water break (membranes rupture)
  • Are in the last half of your pregnancy and notice the baby is moving less or not at all

About Dr Bedekar Fertility Solution and IVF Clinic Thane:

Dr Bedekar Fertility Solution and IVF Clinic Thane is One of Best IVF Clinic & Fertility Center in Thane, Mumbai. 
We Provide Treatment for IVF, ICSI, (IUI), Surrogacy, Egg Donation, Semen Analysis, TESE / PESA etc.

Do get in touch to book appointment with our Experienced team of doctors. Talk to us on 022- 25423260 or Whatsapp us on +91 9820382434 or email us at

Happy to help!

Also read: Myth busting: Infertility is always a woman’s issue


Monsoons not only bring fun with them, but they even bring along some seasonal infections. In order to take care of your child during the rainy season, you have to make your house & kids ‘monsoon proof‘ or at least ‘monsoon ready‘.

Here are Some Tips For Child Care in Monsoon/Rainy Season

Child Care During the Monsoon / Rainy Season
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Build Immunity. Catch the Cold Before It Catches You.

Monsoon is the season for cold, flu and other air borne & water borne infections. It’s better to build a good immunity by giving foods which are rich in Vitamin C & other foods which help to boost their immune system.

Even supplements rich in Vitamins can be given. All though it’s always better to take them in the form of fruits & vegetables.

​Set the Room Temperature. It’s Warm & Nice.

It’s usually cold & breezy when it rains. A sudden change in temperature will affect your child’s health. Keep the house dry all the time & set his room temperature to a moderate. If you do not have a room heater, you can regulate the temperature to some extent by keeping the windows & doors closed. 

Sweaters and comforters also help in keeping your kid warm throughout the day.

​Say No to Outside Food. Mommy is the Best Cook.

We know that water borne infections like diarrhea & food poisoning are common during monsoons. We do not know the kind of water they use, to make food outside. It’s better to give him homemade food. Include hot soups & hot milk in his daily diet.

​Avoid Getting Drenched. No Rain Dancing, Only Watching.

It’s easy to control infants from not going out in the rain. But once your kid starts walking it’s not an easy task. These days because of the high pollution, we cannot expect rain water to be safe. DO NOT let him play in the rain. Pack a raincoat & water proof shoes in his school bag. Whenever you are taking your little one to the mall, or a grocery store, in the rainy season, carry an umbrella & a rain coat.

​Prepare Your Own ‘monsoon Aid Kit’. I Am Prepared, Are You?

Even after taking all the precautions, there are chances your kid might catch a cold or a flu. Prepare a kit with medicines which help with cold & cough. Cough syrups, vitamin C supplements, syrups for cold or fever, balms etc. can be added to your kit, after taking proper advice from your pediatrician.

​Other Important Tips:

  • Keep your house clean.
  • Use antiseptic liquids while washing your kid’s clothes while cleaning the house.
  • Make your house insect proof. Monsoon brings its deadly friend mosquito.
  • Instead of using a coil which might lead to smoke allergies, use mosquito nets or liquid.
  • Teach him to use a sanitizer for hand wash.
  • Give him a hot bath if he gets drenched in the rain.
  • Keep his feet dry at all times. Get him used to wearing slippers or socks inside the house.

Also read : 5 Easy Office Exercises to Do When You’re Pregnant

About Dr Bedekar Hospital For Women And Children in Thane:

Dr Bedekar Hospital Thane is One of Best NICU Hospital in Thane, Mumbai. Do Get in Touch to Book Appointment With Our Experienced Team of Doctors.

Talk to Us On 022 2542 1438 / 9820913256 Or Email Us At

Happy to Help!



11. Take Time to Relax

As your stress levels increase, your chances of getting pregnant decrease. This is likely due to the hormonal changes that occur when you feel stressed. 

Having a stressful job and working long hours can also increase the time it takes you to become pregnant. 

In fact, stress, anxiety and depression affect around 30% of women who attend fertility clinics. 

Receiving support and counseling may reduce anxiety and depression levels, therefore increasing your chances of becoming pregnant.

Natural Ways to Boost Fertility

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​12. Cut the Caffeine

Caffeine can negatively affect female fertility. One study suggests that women who consume over 500 mg of caffeine daily take up to 9.5 months longer to get pregnant. 

A high caffeine intake before pregnancy is also linked to an increased risk of miscarriage. 

However, other studies did not find a strong link between caffeine intake and an increased risk of infertility.

13. Achieve a Healthy Weight

Weight is one of the most influential factors when it comes to fertility. In fact, being either underweight or overweight is associated with increased infertility. 

A large observational study suggests that in the US, 12% of ovulatory infertility is due to being underweight, while 25% is due to being overweight. 

This is because the amount of fat stored in your body influences menstrual function. 

Women who are under- or overweight have longer cycle lengths, making it more difficult to get pregnant. 

To improve your chances of getting pregnant, try to lose weight if you’re overweight and gain weight if you’re underweight.

14. Increase Your Iron Intake

Consuming iron supplements and non-heme iron, which comes from plant-based foods, may decrease the risk of ovulatory infertility. 

An observational study including 438 women found that taking iron supplements was linked to a 40% lower risk of ovulatory infertility. 

Non-heme iron was also associated with a decreased risk of infertility. Heme iron, which comes from animal sources, did not appear to affect fertility levels. 

Nonetheless, more evidence is needed to confirm whether iron supplements should be recommended to all women, especially if iron levels are healthy to begin with. 

However, boosting your intake of iron-rich foods may help. 

Yet non-heme iron sources are more difficult for your body to absorb, so try taking them with foods or drinks high in vitamin C to increase absorption.

15. Avoid Excess Alcohol

Alcohol consumption can negatively affect fertility. However, it’s unclear how much alcohol is needed to cause this effect. 

A large observational study found that drinking more than 8 drinks per week was associated with a longer time to get pregnant. 

Another study involving 7,393 women found that a high alcohol intake was associated with more infertility examinations. 

However, the evidence on moderate alcohol consumption is mixed. One study found no link between moderate consumption and infertility, while other studies report that moderate intake can affect fertility. 

For example, one study of 430 couples reported that drinking five or less alcoholic drinks per week was associated with reduced fertility.

16. Avoid Unfermented Soy Products

Some sources suggest that the phytoestrogens found in soy can interfere with hormone levels and cause fertility issues. 

Several animal studies have linked soy with lower sperm quality in male rats and reduced fertility in female rats. 

One animal study found that even small amounts of soy products caused sexual behavior changes in male offspring. 

However, few studies have looked into the effects of soy on humans, and more evidence is needed. 

Additionally, these negative effects are usually only associated with unfermented soy. Fermented soy is generally considered safe to eat.

​17. Natural Supplements

Certain natural supplements have been linked to increased fertility. These include: 

Maca: Maca comes from a plant grown in central Peru. Some animal studies found it improved fertility, but results from human studies are mixed. Some report improvements to sperm quality, while others find no effect. 

Bee pollen: Bee pollen has been linked to improved immunity, fertility and overall nutrition. One animal study found that consuming bee pollen was linked to improved sperm quality and male fertility. 

Bee propolis: A study of women with endometriosis found that taking bee propolis twice a day resulted in a 40% greater chance of becoming pregnant after 9 months. 

Royal jelly: Royal jelly, which is also made by bees, is packed with amino acids, lipids, sugars, vitamins, fatty acids, iron and calcium. Animal studies found it may improve reproductive health in rats.

Anything Else?

Good nutrition is vital for a healthy body and reproductive system. 

In fact, studies have shown that eating a nutritious diet and making positive lifestyle changes can help boost fertility and prepare your body for pregnancy. 

What’s more, how you choose to live and eat today will influence sperm and egg quality 90 days from now. 

If you’re trying to get pregnant, it’s important that you begin making healthy nutrition and lifestyle choices today.

About Dr Bedekar Fertility Solution and IVF Clinic Thane:

Dr Bedekar Fertility Solution and IVF Clinic Thane is One of Best IVF Clinic & Fertility Center in Thane, Mumbai. 
We Provide Treatment for IVF, ICSI, (IUI), Surrogacy, Egg Donation, Semen Analysis, TESE / PESA etc.

Do get in touch to book appointment with our Experienced team of doctors. Talk to us on 022- 25423260 or Whatsapp us on +91 9820382434 or email us at

Happy to help!

Also read: Is your lifestyle hurting your fertility?

Natural Ways to Boost Fertility (Part: One)

Fertility issues affect up to 15% of couples.

Luckily, there are a few natural ways to increase your fertility and become pregnant faster.

In fact, diet and lifestyle changes can help boost fertility by up to 69%.

Here are natural ways to boost fertility and get pregnant faster.

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1. Eat Foods That Are Rich in Antioxidants

Antioxidants like folate and zinc may improve fertility for both men and women.

Antioxidants deactivate the free radicals in your body, which can damage both sperm and egg cells.

One study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality.

Another study that followed 60 couples undergoing in-vitro fertilization found that taking an antioxidant supplement resulted in a 23% greater chance of conception.

Foods such as fruits, vegetables, nuts and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta-carotene and lutein.

​2. Eat a Bigger Breakfast

Eating a substantial breakfast may help women with fertility problems.

One study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility.

For normal weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8% and testosterone levels by 50%. High levels of either can contribute to infertility.

In addition, these women ovulated 30% more than women who ate a smaller breakfast and larger dinner, suggesting improved fertility.

However, it’s important to note that increasing the size of your breakfast without reducing the size of your evening meal is likely to lead to weight gain.

3. Avoid Trans Fats

Eating healthy fat every day is important for boosting fertility.

However, trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.

Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products and baked goods.

A large observational study found that a diet higher in trans fats and lower in unsaturated fats was linked to infertility.

Choosing trans fats instead of monounsaturated fats may increase the risk of ovulatory infertility by 31%. Eating trans fats instead of carbs may increase this risk by 73%.

4. Cut Down on Carbs

Following a lower-carb diet is generally recommended for women with polycystic ovary syndrome (PCOS).

Lower-carb diets may help you maintain a healthy weight, reduce insulin levels and encourage fat loss, all while helping menstrual regularity.

One large observational study found that as carb intake increased, the risk of infertility also increased.

In the study, women who ate more carbs had a 78% greater risk of ovulatory infertility than those who followed a lower-carb diet.

Another small study among overweight and obese women with PCOS reported that eating a low-carb diet reduced hormone levels, such as insulin and testosterone, both of which can contribute to infertility.

5. Eat Less Refined Carbs

It’s not just the amount of carbs that’s important, but also the type. Refined carbs may be especially problematic.

Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread and rice.

These carbs are absorbed very quickly, causing spikes in blood sugar and insulin levels. Refined carbs also have a high glycemic index (GI).

One large observational study found that high-GI foods were associated with a greater risk of ovulatory infertility.

Given that PCOS is associated with high insulin levels, refined carbs can make it even worse.

6. Eat More Fiber

Fiber helps your body get rid of excess hormones and keeps blood sugar balanced.

Some examples of high-fiber foods are whole grains, fruits, vegetables and beans.

Certain types of fiber can help remove excess estrogen by binding to it in the intestines.

The excess estrogen is then removed from the body as a waste product.

One study found that eating 10 grams more cereal fiber per day was associated with a 44% lower risk of ovulatory infertility among women older than 32 years.

However, the evidence on fiber is mixed. In another study of 250 women aged 18 to 44, eating the recommended 20-35 grams of fiber per day was associated with a nearly 10 times higher risk of abnormal ovulation cycles.

​7. Swap Protein Sources

Replacing some animal proteins (such as meat, fish and eggs) with vegetable protein sources (such as beans, nuts and seeds) is linked to a reduced risk of infertility.

One study found that a higher protein intake from meat was linked to a 32% higher chance of developing ovulatory infertility.

On the other hand, eating more vegetable protein may protect against infertility.

A study showed that when 5% of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased by more than 50%.

Therefore, consider replacing some of the meat protein in your diet with protein from vegetables, beans, lentils and nuts.

8. Choose High-Fat Diary

High intakes of low-fat dairy foods may increase the risk of infertility, whereas high-fat dairy foods may decrease it.

One large study looked at the effects of eating high-fat dairy more than once a day or less than once a week.

It found that women who consumed one or more servings of high-fat dairy per day were 27% less likely to be infertile.

You can try replacing one low-fat dairy serving per day with one high-fat dairy serving, such as a glass of whole milk.

9. Try a Multivitamin

Women who take multivitamins may be less likely to experience ovulatory infertility.

In fact, an estimated 20% of ovulatory infertility may be avoided if women consume 3 or more multivitamins per week.

What’s more, one study found that women who took multivitamins had up to a 41% lower risk of infertility. For women trying to get pregnant, a multivitamin containing folate may be especially beneficial.

Another study found that a dietary supplement including chasteberry, green tea, vitamin E and vitamin B6, improved chances of conception.

After three months on the supplement, 26% of the women became pregnant compared to just 10% of those who did not take the supplement.

10. Get Active

Exercise has many benefits for your health, including increased fertility.

In fact, a sedentary lifestyle has been associated with a higher risk of infertility.

The Nurses’ Health Study II found that each hour per week of exercise was associated with a 5% lower risk of infertility.

For obese women, both moderate and intense physical activity, together with weight loss, had a positive effect on fertility.

However, moderation is key. Excessive high-intensity exercise has actually been associated with decreased fertility in certain women.

Excessive exercise may change the energy balance in the body, and negatively affect the reproductive system.

One large observational study found that the risk of infertility was 3.2 times greater for women who exercised intensely every day, compared to inactive women.

About Dr Bedekar Fertility Solution and IVF Clinic Thane:

Dr Bedekar Fertility Solution and IVF Clinic Thane is one of Best Infertility Clinics in Thane Mumbai. 

we provide treatment for IVF, ICSI, (IUI), Surrogacy, Egg Donation, Semen Analysis, TESE/PESA etc.

Do get in touch to book appointment with our Experienced team of doctors. Talk to us on 022- 25423260 or Whatsapp us on +91 9820382434 or email us at 

Happy to help!



12 Ways to Stay Healthy During Pregnancy

July 2019

An obstetrician at Brigham and Women’s Hospital (BWH), Audra Meadows, MD, MPH spends much of her time advising women on how to optimize their health before, during, and after pregnancy to prevent low birth weight and other problems.

12 Ways to Stay Healthy During Pregnancy
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Here are 12 tips from Dr. Meadows to help you ensure a healthy pregnancy and a healthy baby.

#1 – Eat right

Eating a healthy diet is especially important for pregnant women. Your baby needs healthy food, not sugar and fat. Eat plenty of colorful fruits and vegetables, whole grains, calcium-rich foods, and foods low in saturated fat.

​#2 – Get your vitamins

Make sure to get plenty of folic acid and calcium. You can get these and other necessary vitamins and minerals from food and a standard multivitamin. Spinach, oranges, broccoli, and kidney beans are rich in folic acid. Milk, yogurt, and spinach are packed with calcium. A daily prenatal multivitamin, however, can help ensure you get the right amount. Ask your doctor about taking a daily prenatal vitamin.

​#3 – Stay hydrated

A pregnant woman’s body needs more water than normal. Aim for eight or more cups each day.

​#4 – Proper prenatal care

Women should get regular prenatal care from a healthcare professional. Mothers who don’t get regular prenatal care are much more likely to have a child with low birth weight. If available, consider group prenatal care.

​#5 – Avoid certain foods

There are certain foods that women should avoid eating while pregnant. Do not eat: raw or rare meats, liver, sushi, raw eggs (also in mayonnaise), soft cheeses (feta, brie), and unpasteurized milk. Raw and unpasteurized animal products can cause food poisoning. Some fish, even when cooked, can be high in mercury.

​#6 – Don’t drink alcohol

Women should not drink alcohol before and during their pregnancy and while breastfeeding. Drinking alcohol increases the risk of having a baby with fetal alcohol spectrum disorder (FASD). FASD can cause abnormal facial features, severe learning disabilities, and behavioral issues. 

Alcohol can impact a baby’s health in the earliest stages of pregnancy, before a woman may be aware she is pregnant. Therefore, women who may become pregnant also should not drink alcohol.

​#7 – Don’t smoke

Smoking is unhealthy for you and your unborn child. It increases the risk of SIDS (sudden infant death syndrome), premature births, miscarriages, and several other unhealthy outcomes.

​#8 – Get moving

Daily exercise is great for most pregnant women. Check with your doctor to find out how much physical activity would be right for you.

​#9 – Get a flu shot

The flu can make a pregnant woman very sick, so ask your doctor about getting a flu shot.

​#10 – Get plenty of sleep

Ample sleep (7 to 9 hours) is important for you and your baby. Try to sleep on your left side to improve blood flow to you and your child.

​#11 – Reduce stress

Reducing stress is crucial for improving birth outcomes. Pregnant women should avoid, as much as they can, stressful situations. Recruit your loved ones to help you with this.

​#12 – Choose the right time to become pregnant

“If you are choosing to become pregnant at a time when you know that you’re at your healthiest, that increases your chances of having a healthy pregnancy and a healthy birth,” 

This not only means that women should make sure that they are healthy before they become pregnant, but they also should consider their age before getting pregnant. Mothers who have children early in life (earlier than 16-years-old), or late in life (older than 40) are at greater risk for having a preterm birth. Also, women who become pregnant again too soon (less than 18 months in between births) are even more likely to have a preterm child.

Also read : 5 Easy Office Exercises to Do When You’re Pregnant

To Know More About Maternity Clinic and Hospital in Thane,Contact On 022 2542 1438 / 9820913256 Or Email Us At


5 Easy Office Exercises to Do When You’re Pregnant

July 2019

Stuck at your desk feeling uncomfortable and achy? Have a go at our simple pregnancy excises – you don’t even need to leave your desk.

Exercises to Do When You’re Pregnant
Credits :

Here are 5 easy office exercise

1. Shoulder circles

Help prevent rounded shoulders and relieve tension with some chest-opening shoulder circles.

While seated, rotate your shoulders backwards and down, trying to make the biggest circles you can. And breathe.

​2. Leg extensions

Leg extensions are great for strengthening your thigh muscles, which will come in handy during active labour.

Start by ‘zipping up’

Imagine a thread is attached to your belly button from the inside and is pulling your belly button towards your spine. While doing this, put your finger on your belly button. You should feel it move upwards slightly and the muscles around it tighten, but you will still be able to breathe normally.

We recommend ‘zipping up’ before you do any exercises to protect your back and stoma

For the leg extensions:

1. Sit on a chair, feet hip width apart; toes, knees and hips facing forwards; shoulders back down.
2. Lift one knee to a comfortable height, keeping the leg bent.
3. Keeping the leg lifted, slowly straighten the leg without locking the knee.
4. Slowly return the leg back to the bent position while keeping the thigh lifted.
5. Repeat 8-12 times on one side and then the other.

​3. Office sit-ups

Office sit-ups are good for toning your legs and glutes (bum muscles).

  1. 1. Sit in your chair, feet hip-width apart, with your toes, knees and hips facing forward.
  2. 2. Zip up and then slowly stand up, taking your weight through the heels of your feet and keeping your shoulders back and down. Keep your pelvic floor and abdominals nice and tight.
  3. 3. Once you are standing (with knees slightly bent) slowly lower yourself back down into the chair with your bum pushed out towards the back of the seat, sit down and repeat.
  4. 4. Repeat six times, take a break for 30 seconds and gradually work up from there.

​4. Pelvic tilt

Work your pelvic floor and tummy muscles (which will support your growing baby) and help prevent back and pelvic pain.

1. Sit nice and tall in your chair with your feet square on the floor.

2. Tighten your pelvic floor muscles.

3. Gently squeeze your bottom, curling it under you (in other words sink into your tailbone).

4. Hold for 5 seconds.

5. Release gently.

6. Repeat 10 times.

​5. Pelvic floor exercises

No-one will know you’re doing these pelvic toning exercises and – trust us – it’s worth every little squeeze. Your bladder will thank you.

Slow twitch (slow twitch fibres support the pelvic organs and the baby inside you):1. Slowly tighten and lift the pelvic floor up, lifting the muscles inwards and upwards.

2. Continue lifting up through the pelvis and into the tummy.

3. Try to hold it for 4 seconds and then release slowly.

4. If the contraction fails after a few seconds and there is nothing left to release, hold at the top for less time until you have worked up to 4 seconds.

5. Gradually increase the length of hold, ensuring you always have something to release and are able to lower slowly.To Know More about Gynaecologists and Obstetricians in Thane, Contact On 022 2542 1438 / 9820913256 Or Email Us At bedekarhospital@gmail.com1. Slowly tighten and lift the pelvic floor up, lifting the muscles inwards and upwards.

2. Continue lifting up through the pelvis and into the tummy.

3. Try to hold it for 4 seconds and then release slowly.

4. If the contraction fails after a few seconds and there is nothing left to release, hold at the top for less time until you have worked up to 4 seconds.

5. Gradually increase the length of hold, ensuring you always have something to release and are able to lower slowly.

Fast twitch pelvic floor exercise (fast twitch fibres maintain continence, making you less likely to wet yourself):

1. Tighten and lift the pelvic floor up in one quick contraction, lifting the muscles inwards and upwards.

2. Pause before releasing slowly.

3. Relax fully at the end.

4. Try and perform each repetition with the same speed and strength as the first.

​Useful tips

Go for a short walk

No-one will know you’re doing these pelvic toning exercises and – trust us – it’s worth every little squeeze. Your bladder will thank you.

Swap your chair

Try swapping your office chair for an exercise ball. Sitting on a ball works your core muscles, encouraging better posture and helping to take the weight of carrying a baby.

Also read: Precautions During Pregnancy

To Know More about Gynaecologists and Obstetricians in Thane, Contact On 022 2542 1438 / 9820913256 Or Email Us At


Precautions During Pregnancy

June 2019

For millennia now, women have been getting pregnant and giving birth to healthy babies. And yet, once the news gets out that there’s a bun in the oven, you’re treated like a flower. There is no stopping the maid or the grandmother next door from imparting some kind, but unsolicited advice about how you must take care of yourself while you’re pregnant.

Today, our world is seeing women push the boundaries of what is possible while pregnant. Serena Williams won the Australian Open this year while being 8 weeks pregnant (in the so-called most sensitive 1st trimester). Long distance runner Alysa Montano, ran the 800m at the US Track and Field Championships while 34 weeks pregnant and even here in India, more and more women are spending those exalted 9 months in the gym.

While we aren’t advocating breaking world athletic records while pregnant, what we are highlighting is the strength and resilience of the pregnant body. Being pregnant does not have to disrupt normal life for a normal, healthy woman. The key to a healthy pregnancy is the same as in normal life – eat clean, exercise, hydrate and rest.

The pregnant body goes through many changes in 9 months, and while being physically fit is an important contributor to a healthy pregnancy, it’s just as important to be mentally and emotionally healthy as well.

Throughout your pregnancy, avoid smoking or smoke infested places, alcohol, and if you eat meat, make sure it’s properly cleaned and cooked. Only pasteurized dairy products are advised. Avoid soft cheeses and deli meats as there’s a risk of salmonella poisoning. If you love your coffee, might be wise to cut it down to 2 cups a day!

Special note to pet-mummies: Avoid handling pet litter, if possible.

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Do’s and Don’t: Precautions During Pregnancy


This is easily the most challenging phase of pregnancy. You’ll gain weight, feel tired or sluggish and will potentially experience morning sickness. Give your body and yourself plenty of time to rest and relax.

Speak to your trainer or doctor about changing your exercise routine to suit your current body state. Avoid exercises that put any pressure on the abdominal area.

Eat a balanced diet. This includes plenty of fruits and vegetables, protein, fibre and carbohydrates. Avoid unripe papaya. Sweet, ripe papaya is absolutely safe during pregnancy. Take folic acid and vitamin supplements if required, for your child’s healthy development and drink plenty of water to keep yourself hydrated.

It’s really important to speak to your partner about what you’re feeling, physically and emotionally. Make him part of the process so he can appreciate and understand what you’re going through. It’s normal to go through mood swings at this time, and it’s important to let your partner be aware of this.


You’re now in cruise control. Hopefully the worst part is behind you. Your second trimester should see you have more energy, and feeling a bit more comfortable in your new, bloated body.

Ensure your diet is rich in iron, and you’re getting plenty of Vitamin C.

Enrol in a Lamaze class. These classes are specially designed for mummies to be, to take them through the delivery process and what to expect. It’s also an opportunity to bond with other mums to be, and prepare a little playgroup for your impending arrival! It’s always great to share the excitement of being a mom with others experiencing the same thing. Exercise, eat clean and rest!


The final stretch! It is very important to avoid stressful situations as extreme stress could trigger your water to break. If you’re planning to travel, it is now safe to do so. Make sure you have the room to stretch your legs to avoid cramps.

Sleep is going to be hard thanks to the bigger body. Try and sleep on your side. Get foot massages, and pamper yourself before the little bundle changes your life forever! Best of luck!

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