Hallee Acquanita
MS, RDN, LDN, CDCES
In the US, 2-10% of women who are pregnant are diagnosed with Gestational Diabetes every year. Gestational diabetes occurs when blood sugar levels rise during pregnancy, posing risks for both the mother and the baby. The good news is that adopting appropriate nutritional and exercise strategies can significantly reduce the risk of developing gestational diabetes. Let’s dive into the importance of exercise during pregnancy and outline practical steps to prevent gestational diabetes.
What is Gestational Diabetes?
Gestational diabetes is a form of diabetes that develops during pregnancy. As the baby grows, a consistent amount of sugar and nutrients from mom is needed to grow. The placenta signals to increase specific hormones in the mom’s body to leave enough sugar for the baby to grow. However, this increase in hormones works to prevent the mom’s body from using insulin as well to provide that sugar to the baby, a.k.a. insulin resistance for the mom. Typically, the mom’s body will meet the demand and produce more insulin, but for some, the body is unable to produce enough insulin to meet the increased demands during pregnancy. High blood sugar levels without enough insulin to manage results in a diagnosis of gestational diabetes, which may lead to potential complications for both the mother and the baby. These complications may include preterm birth, increased birth weight, increased risk for pre-eclampsia, risk for fetal hypoglycemia, and an increased risk of type 2 diabetes for both the mother and child later in life. With gestational diabetes, some women may be able to manage lifestyle changes, whereas some may need blood glucose-lowering medications such as metformin or insulin.
The Benefits of Exercise
Compared to inactive women, those who exercise during pregnancy reduce their odds of acquiring GDM by 59%2. While exercising, the muscles working are able to utilize blood glucose without needing insulin to be made, which improves insulin sensitivity or how well your body’s insulin can utilize and process glucose. This means exercise not only lowers blood glucose levels at the time of the activity but by improving one’s response to insulin long term, exercise also helps lower blood pressure and cholesterol levels and promotes a healthy weight, which will in turn continue to keep blood glucose at healthy levels long term. Consult with your healthcare provider before starting any exercise program to ensure that your chosen activities are safe for both you and your baby.
The US Department of Health and Human Services recommends adults engage in moderate-intensity exercise for at least 150 minutes per week. Activities like brisk walking, swimming, and prenatal yoga can be beneficial in maintaining overall fitness and managing weight. Strength training is also generally recommended to be a part of exercise plans. Incorporate strength training exercises to build or maintain muscle mass, along with improving insulin sensitivity. Aim for regular, consistent physical activity, and pay attention to your body’s signals to modify your exercise routine accordingly. If you experience any discomfort, dizziness, or shortness of breath, stop exercising and consult your healthcare provider.
The Combo of Nutrition and Exercise:
The most effective approach to preventing gestational diabetes involves combining proper nutrition with regular exercise. These two components work together to regulate blood sugar levels and support a healthy pregnancy.
- Meal Planning Around Exercise: Schedule meals and snacks around your exercise routine to optimize energy levels and support your body’s nutritional needs. A meeting with a Registered Dietitian Nutritionist can be extremely helpful in prescribing a customized meal plan.
- Post-Meal Walks: Consider taking a short walk after meals to aid in digestion and help control post-meal blood sugar levels. Even a 10 to 15-minute stroll can make a significant difference.
- Hydration During Exercise: Stay hydrated during exercise by drinking water regularly. Dehydration can affect blood volume and circulation, potentially impacting both you and your baby.
- Monitoring Blood Sugar Levels: If you are at higher risk for gestational diabetes, your healthcare provider may recommend monitoring your blood sugar levels regularly. This can provide valuable insights into how your body responds to different foods and exercise.
By incorporating proper nutrition and regular exercise into your daily routine, you can significantly reduce the risk of gestational diabetes and promote a healthier pregnancy. Remember to consult with your healthcare provider before making any significant changes to your diet or exercise regimen. Every pregnancy is unique, and personalized guidance will ensure that you and your baby receive the best possible care. Meeting with a Registered Dietitian Nutritionist and/or Certified Diabetes Care and Education Specialist can help to come up with a personalized plan for you that takes into account your specific goals, preferences, and needs.
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