“Nourishing Your Journey: Essential Diet and Lifestyle Strategies for a Healthy Pregnancy with Gestational Diabetes”

Nutrition plays a crucial role for the mother’s health and the progression of the baby. In an interview with HT Lifestyle, Rakshita Mehra, a Nutritionist at Cloudnine Group of Hospitals in Noida, stated, “Adequate nutrition during pregnancy lays the foundation for a healthy pregnancy, an uncomplicated delivery, and optimal growth of the baby.”

Pregnancy can induce gestational diabetes mellitus (GDM), a type of diabetes that typically resolves following childbirth. Rakshita Mehra elaborated, “It occurs when the body’s insulin output is insufficient to meet the heightened demands of pregnancy. Hormonal changes during pregnancy contribute to gestational diabetes. Hormones produced by the placenta support the baby’s development but may also diminish the mother’s cells’ sensitivity to insulin. Some women may experience elevated blood sugar levels because their pancreas struggles to generate enough extra insulin. Often, gestational diabetes presents no symptoms whatsoever.”

However, Rakshita Mehra noted that some women might experience:

• Polydipsia- An increase in thirst
• Polyuria- Frequent urination
• Tiredness and lethargy
• Blurred vision

She further explained, “For the majority of women, managing gestational diabetes through lifestyle adjustments is highly effective and can significantly reduce risks for both mother and baby. To assist expecting mothers throughout this journey, let’s delve into the key strategies for managing gestational diabetes during pregnancy, highlighting the importance of love, self-care, and resilience.”

1. Essential dietary adjustments

The foundation of treating gestational diabetes is consuming a balanced diet. The aim is to stabilize blood sugar levels by moderating carbohydrate intake, endorsing healthy fats and proteins, and emphasizing nutrient-rich foods. Rakshita Mehra recommended –

• Focus on complex carbohydrates: Whole grains, legumes, and vegetables are types of complex carbohydrates that help maintain steady blood sugar levels due to their slow digestion. Opt for complex carbs including whole grains, oats, quinoa, and legumes that feature a low glycaemic index. These foods assist in regulating blood sugar by releasing glucose slowly. As carbohydrates significantly influence blood sugar levels, monitoring carbohydrate intake in meals is essential.
• Frequent, smaller meals: Consuming smaller meals every three to four hours aids in stabilizing blood sugar levels and preventing spikes. Regular meals enable the body to process nutrients efficiently while avoiding large portions of carbohydrates at once, which can help maintain blood sugar levels.
• Choose high-fiber and protein-rich foods: Fiber can help regulate blood sugar levels due to its ability to slow down digestion. Incorporating fiber-rich foods like whole grains, beans, lentils, and vegetables is vital during pregnancy. Additionally, fiber aids digestion, alleviating common pregnancy discomforts such as constipation. Including a protein source in every meal and snack helps stabilize blood sugar and curb hunger.
• Avoid refined and sugary foods: Stay away from foods that can rapidly increase blood sugar levels, such as white bread, soft drinks, sweets, and other refined carbohydrates.
• Stay hydrated: Proper hydration supports metabolic processes and assists in blood sugar regulation.

2. Consistent physical activity

Rakshita Mehra stated, “Exercise is another essential component in managing GDM, providing expecting mothers with the confidence to take charge of their health. Increased physical activity lowers blood sugar levels and enhances energy by helping the body use insulin more effectively.”

Safe exercise options:

• Walking: Especially after meals, taking a gentle daily walk can contribute to controlling blood sugar levels.
• Pregnancy yoga: Yoga can assist in regulating blood sugar, improving circulation, and alleviating stress.

It is crucial to consult with a healthcare provider before initiating or continuing any exercise regimen to ensure it is safe and suitable.

3. Stress management

Alongside the multitude of emotions associated with pregnancy, managing gestational diabetes mellitus can introduce additional stress. Rakshita Mehra emphasized, “Managing stress is a vital component of GDM treatment as high stress levels release substances that can elevate blood sugar. Because stress hormones can cause blood sugar to rise, regulating stress is essential in managing gestational diabetes.”

• Stress-reducing techniques: Meditation and mindfulness practices can help alleviate stress and improve emotional well-being.
• Breathing exercises: Simple deep breathing exercises can lower stress hormone levels and promote mental relaxation.
• Quality sleep: As sleep is closely linked to blood sugar control, prioritizing rest is essential. Expecting mothers can wake up feeling revitalized and more equipped to tackle daily demands by maintaining a regular sleep schedule and practicing good sleep hygiene.

4. Routine health assessments and glucose tracking

Rakshita Mehra disclosed, “Regular monitoring of blood sugar levels provides critical insights into how nutrition, physical activity, and other factors influence blood glucose. Blood sugar is generally assessed one to two hours after eating and upon waking (when fasting). In conjunction with dietary and activity routines, blood sugar measurements can be documented to identify spike patterns and improvement areas.”

Routine examinations are essential for monitoring both the mother’s and the baby’s health. Your healthcare team may include an obstetrician, a nutritionist, and potentially a diabetes educator or even an endocrinologist to assist you with dietary planning, physical activity, and other lifestyle modifications.

Disclaimer: This article serves informational purposes only and should not be viewed as a substitute for professional medical guidance. Always consult your physician with any inquiries regarding a medical condition.