Madeleine Hull
Gestational diabetes is a type of diabetes that usually develops in the second or third trimester of pregnancy. It is caused by the body's inability to produce enough insulin, resulting in high blood sugar levels. This condition often resolves after childbirth, but some women may experience persistent high blood sugar for weeks or months. While managing gestational diabetes, it is crucial to maintain a healthy weight, engage in regular exercise, and follow a balanced diet that controls blood sugar spikes. Treatment for gestational diabetes typically involves lifestyle modifications, including dietary changes, physical activity, and, in some cases, medication or insulin therapy. By adopting these measures, individuals can effectively manage their blood glucose levels and reduce the risk of complications during pregnancy.
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What You'll Learn
Eating a balanced diet
A balanced diet for managing gestational diabetes involves eating a variety of healthy foods, including moderate amounts of whole grains such as bread, cereal, pasta, and rice, as well as starchy vegetables like corn and peas. It's important to limit your intake of foods with high sugar content, such as soft drinks, fruit juices, and pastries. Instead, opt for whole fruits, which have more fibre and are more nutritious than fruit juices. Include plenty of dark green and deep yellow vegetables like spinach, broccoli, romaine lettuce, carrots, and peppers. Choose healthy oils like canola oil, olive oil, peanut oil, and safflower oil. Don't cut out fats and oils entirely, as they provide essential energy and support your baby's brain development. Remember to include nuts, avocados, and olives in your diet as well.
It's recommended that you eat three small- to moderate-sized meals and one or more snacks each day. Avoid skipping meals and snacks, and try to keep the amount and types of food (carbohydrates, fats, and proteins) consistent from day to day. You can learn to count the amount of carbohydrates in your food to help manage your blood sugar levels. Some guidelines suggest limiting your carbohydrate intake at breakfast to around 30 grams, as blood sugar tends to spike after breakfast.
In addition to a balanced diet, regular exercise is crucial for managing gestational diabetes. Physical activity helps lower your blood glucose level, so aim for at least 150 minutes of moderate-intensity activity per week, along with strength exercises on at least two days. Walking is usually the easiest form of exercise, but swimming and other low-impact activities are also effective.
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Exercising regularly
If you have gestational diabetes, it is safe to exercise, and doing so can help you manage your condition by reducing your glucose levels. It is recommended to aim for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity activity per week, in addition to strength exercises on 2 or more days a week. This can include walking, pelvic floor exercises, and tummy exercises.
Exercising during pregnancy can help you keep your blood sugar under control and reduce your risk of future health issues. It is important to maintain a healthy weight, as being overweight increases the risk of developing gestational diabetes.
Even after giving birth, it is important to continue with your healthier lifestyle and exercise routine. This will help reduce your risk of developing gestational diabetes in future pregnancies and lower your chances of developing type 2 diabetes.
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Managing weight gain
While it is normal to gain weight during pregnancy, excessive weight gain can increase the risk of developing gestational diabetes. This is because the body will store extra sugar as fat when high levels of glucose and insulin are present in the blood.
Women who are overweight or have a high body mass index (BMI) are at a higher risk of developing gestational diabetes. Therefore, it is important to manage weight gain during pregnancy.
Firstly, it is important to note that you should not try to lose weight while pregnant, even if you are obese (BMI of 30 or above). Focus on eating a well-balanced diet and staying active. Eating a balanced diet involves consuming a variety of healthy foods, including vegetables, whole grains, and healthy fats and oils. Avoid sugary drinks and foods with a lot of sugar, such as soft drinks, fruit juices, and pastries. Instead, opt for whole fruits and vegetables, which are loaded with vitamins, minerals, fibre, and healthy carbohydrates.
Additionally, staying active through regular exercise can help manage weight gain and control blood sugar levels. Walking, swimming, and other low-impact exercises are usually recommended. Aim for at least 150 minutes of moderate-intensity activity per week, along with strength exercises on two or more days.
Remember, it is important to consult with your healthcare provider before making any significant lifestyle changes, especially during pregnancy. They can provide personalized advice and support to help you manage your weight gain and maintain a healthy pregnancy.
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Lowering blood glucose levels
While I cannot find specific instances of people healing gestational diabetes with diet and exercise, these are the recommended ways to manage the condition. Gestational diabetes is high blood sugar (glucose) that starts during pregnancy and can usually be managed with a healthy diet and exercise.
Diet
Eating a balanced, healthy diet can help manage gestational diabetes. It is recommended to eat a variety of healthy foods and to read food labels to help make healthy choices. Eating whole grains, starchy vegetables, and fewer foods with high sugar content can help. It is also important to not cut out fats and oils entirely, as they are essential for the baby's development. Instead, choose healthy oils such as canola, olive, peanut, or safflower oil. Vegetables are also good for blood sugar regulation, so it is recommended to eat at least 6 servings a day.
Exercise
Exercise is safe during pregnancy and can help manage gestational diabetes by reducing glucose levels. Walking is usually the easiest form of exercise, but swimming or other low-impact exercises are also effective. It is recommended to aim for at least 150 minutes of moderate-intensity activity per week, along with strength exercises on 2 or more days.
Monitoring
It is important to keep track of your blood sugar levels to understand what makes them go up or down. Testing your blood sugar regularly and keeping a record of your food, drink, and physical activity can help.
Hydration
Drinking water regularly can help lower blood sugar levels and reduce the risk of diabetes. It is best to choose water or other zero-calorie drinks over sugar-sweetened options, as these can raise blood glucose and contribute to weight gain.
Portion Control
Managing how much you eat can help regulate calorie intake and maintain a healthy weight. Monitoring your serving sizes can help prevent blood sugar spikes.
Probiotics
Probiotics are beneficial bacteria that can improve blood sugar regulation. A 2016 study found that consuming multiple species of probiotics for at least 8 weeks resulted in significant improvements in blood sugar levels. Probiotic-rich foods include fermented foods and yogurts with live active cultures.
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Consulting a healthcare professional
If you think you may have gestational diabetes, or have been diagnosed with it, it is important to consult a healthcare professional. They will be able to provide you with individual advice and support throughout your pregnancy and beyond.
Your maternity care team should refer you to a dietitian, who will give you tailored advice on managing your diet and blood sugar levels. This may include recommending an eating plan that includes specific foods and portion sizes, as well as advising on physical activity levels. It is important to be honest with your healthcare team about your diet and exercise habits so they can provide the best advice for you.
Your doctor, obstetrician, nurse educator, and dietitian will work together to create a treatment plan to reach healthy blood glucose targets. This plan will likely include an eating plan, scheduled physical activity, and may also include checking your blood glucose level and taking insulin or medication. Your treatment plan will help lower the risk of complications during pregnancy and labour, such as having a very large baby or needing a caesarean section.
It is important to continue with your healthier lifestyle and maintain a healthy weight after giving birth to reduce your risk of developing gestational diabetes in future pregnancies and type 2 diabetes. You should have a blood test to check for diabetes 6 to 13 weeks after giving birth, and if the result is normal, annual tests are recommended due to your increased risk of developing type 2 diabetes.
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Frequently asked questions
Gestational diabetes is a type of diabetes that usually develops around the second or third trimester of pregnancy. It is caused by the body not producing enough insulin during pregnancy, leading to high blood sugar or glucose.
Diet and exercise can help manage gestational diabetes by keeping blood sugar levels in a safe range. Eating a balanced, healthy diet and exercising regularly can reduce the risk of future health issues and the need for medication.
It is recommended to eat a balanced, healthy diet with a variety of foods. Vegetables, whole grains, and healthy carbohydrates are encouraged, while sugary foods and drinks should be limited. It is also important to read food labels and understand the glycaemic index to control blood sugar levels.
Walking, swimming, and other low-impact exercises are generally safe for pregnant women with gestational diabetes. It is recommended to aim for at least 150 minutes of moderate-intensity activity per week, along with strength exercises 2-3 times per week. However, it is important to avoid certain exercises during different stages of pregnancy, such as lying on your back after the fourth month.
