With the increasing prevalence of overweight and obesity, the probability that a woman will develop gestational diabetes after the first months of pregnancy is quite high.
To prevent this transient metabolic alteration, but risky for the well-being of the developing fetus and for the health of the mother in the following years, it is essential to respect some simple lifestyle rules, carry out some checks and follow the doctor’s advice with confidence.
The style that helps
Healthy eating and regular exercise, aimed at keeping body weight within normal limits before conception and preventing excessive increases during the following nine months, are essential to reduce the risk of hyperglycemia and diabetes, already favored by hormonal changes typical of pregnancy.
If you have a few extra pounds and you have the opportunity to plan the birth of your child, the ideal is to try to lose weight before pregnancy in order to take advantage of a better metabolism of sugars and fats.
When this is not necessary or not possible, we must still start paying attention to nutrition from the first weeks of gestation, trying to resist the temptations that the characteristic hormonal alterations tend to exasperate.
Foods yes and foods no
Fresh vegetables, preferably steamed and seasoned with a little oil, can be consumed in abundance, because they promote satiety, reduce the absorption of sugars and fats by the intestine and counteract the constipation typical of the period. Fruit is excellent as an end-of-meal or snack, but you should avoid the sweetest and most caloric (bananas, grapes, figs, persimmons, chestnuts, avocados, etc.).
Fish, legumes and white meats, well cooked and cooked lightly, can be consumed safely (but without exceeding), because they provide valuable proteins without too many calories. Bread, rice and pasta, preferably wholemeal, should not be missing in any meal, but moderate quantities should be provided (on average 50-70 grams per meal).
Milk, yogurt and dairy products are essential to ensure an adequate intake of calcium, but you should focus on the leaner versions and, in the case of yogurt and milk-based desserts, on the sugar-free variants. A valuable source of zero-calorie calcium can be water, of which at least 1.5 liters a day should be drunk, in addition to broths, teas and unsweetened herbal teas.
And the sweets? If you really can’t do without them completely, you have to reserve them for very exceptional moments and still eat very limited quantities, perhaps subtracting some carbohydrates from the previous or next meal.
All sport is fine
In the absence of specific disorders that contraindicate it, physical activity in pregnancy is always recommended and becomes even more so for those who are overweight and / or at risk of developing gestational diabetes.
To get adequate benefits, it is not important the type of sport chosen, just move regularly at least half an hour a day, focusing above all on aerobic exercises that train the whole body without endangering the well-being of the child.
So, swimming, bodyweight gymnastics, jogging (until the weight is excessive), water aerobics, yoga, tai-chi, stationary bike, walking briskly, climbing and descending stairs. Within the limits of their possibilities and without making excessive efforts.
The checks to be carried out
To catch any gestational diabetes from the onset, before it can create problems for mother and child, it is sufficient to measure blood sugar after the first weeks of pregnancy, with a simple fasting sample and, between the 24th and 28th week, with the glucose load test, which consists in performing a sample one hour after the ingestion of a solution containing 50 grams of glucose.
If this test provides a case of a suspected result, a second load test should be carried out, this time by ingesting a solution containing 100 grams of glucose and taking three samples within one hour of each other.
If two of the three blood glucose values obtained in this way exceed the threshold of 140 mg / dl, gestational diabetes is present and it is necessary to take remedial action.
In most cases, this simply means paying even more attention to diet and physical activity, following your doctor’s instructions and checking your blood sugar periodically. If this approach is not enough, insulin therapy may be necessary temporarily.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
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