Gestational diabetes mellitus (GDM) is a type of diabetes that some women experience during pregnancy. Much like other forms of diabetes, it affects how your body uses glucose (sugar), a vital source of energy for both you and your growing baby. Typically, it develops due to hormonal changes during pregnancy, and women are advised to get screened for gestational diabetes at the start of their third trimester.

While gestational diabetes can be a temporary condition, managing it is essential for ensuring both maternal and fetal health. Monitoring glucose levels and adjusting lifestyle habits play a vital role in managing this condition. Here are the top 10 ways to help you manage gestational diabetes effectively during pregnancy.

Exercise Regularly

Staying active is one of the best ways to manage gestational diabetes. Physical activity helps your body use glucose more efficiently and improves insulin sensitivity. Gentle exercises like walking for at least 30 minutes a day, swimming, or prenatal yoga can keep your blood sugar in check and alleviate common pregnancy discomforts like back pain or swelling.

Consumer Tip: Even if you're new to exercise, starting slow with daily walks can have a meaningful impact. Wear a fitness tracker to monitor your activity levels and stay motivated.

Test Your Glucose Levels Frequently

Monitoring your blood sugar is critical to managing gestational diabetes. Regular testing lets you track your progress and make necessary adjustments to avoid complications. You'll need a glucose meter and test strips to check your levels before eating and again two hours after meals. Aim to keep your fasting glucose under 95 mg/dL and your two-hour post-meal glucose level under 120 mg/dL. If your levels remain consistently high, consult your healthcare provider to adjust your treatment plan.

Consumer Tip: If you're new to using glucose meters, many digital health platforms and apps can guide you on proper usage and help track your readings, ensuring a more informed approach to your care.

Eat Fiber-Rich Foods

Fiber plays a vital role in regulating blood sugar levels, making it a must-have in your gestational diabetes meal plan. Foods rich in fiber slow down the absorption of sugar, reducing the insulin spikes that can occur after eating. Incorporate more low-glycemic fruits and vegetables, whole grains, legumes, and pulses into your diet. 

These foods stabilize your blood sugar and offer additional digestive and cardiovascular benefits. Choose whole, unprocessed foods whenever possible. Try including high-fiber snacks like chia seeds, flaxseeds, or raw veggies into your daily routine.

Have a Healthy Breakfast

Skipping breakfast or eating the wrong type of food can cause blood sugar spikes, especially in the morning when hormone fluctuations are more pronounced. Starting your day with a low glycemic index breakfast, such as oats, porridge, eggs, or yogurt, can help regulate blood sugar throughout the day. Consider pairing complex carbs with proteins to maintain balance. If mornings are hectic, meal-prep your breakfast the night before. Overnight oats or hard-boiled eggs can be quick, convenient, and nutritious.

Drink Cinnamon Tea

Cinnamon is known for its positive effects on glucose metabolism. In moderation, drinking cinnamon tea during pregnancy may help lower fasting glucose levels and improve insulin sensitivity. To prepare, steep a medium-sized cinnamon stick in hot water for 10 minutes. You can also sprinkle cinnamon powder into your oatmeal, yogurt, or smoothies. While cinnamon offers many benefits, it's important to consult your healthcare provider about how much is safe to consume during pregnancy. Balance is key.

Choose the Right Carbohydrates

Not all carbs are created equal. Opt for complex carbohydrates that take longer to break down, which minimizes sudden spikes in blood sugar. These include whole grains, oats, quinoa, beans, and vegetables. You can maintain steadier glucose levels throughout the day by choosing complex carbohydrates. To keep things simple, plan your meals around non-starchy vegetables, whole grains, and lean proteins. Carbohydrate-counting apps can help you better understand portion sizes and their impact on your blood sugar.

Avoid Sugary Foods

With gestational diabetes, it's essential to eliminate sugary foods like candy, cakes, cookies, and sweetened beverages. These items can quickly elevate your blood sugar, making it harder to control gestational diabetes. Replace sugary snacks with healthier options like seeds, nuts, or low-sugar fruits like berries. Cravings are normal during pregnancy. If you need to satisfy a sweet tooth, try using natural sweeteners or opt for treats made with artificial sweeteners that are safe for pregnancy.

Get Proper Sleep

Quality sleep is critical for managing stress and maintaining normal blood sugar levels. Try sleeping on your left side with your knees bent to reduce strain on your back and improve circulation. If you experience discomfort at night, take short naps during the day to stay rested.

Consumer Tip: Consider investing in a pregnancy pillow to support your body and reduce sleep disturbances. Proper rest can make a significant difference in your overall well-being.

Manage Stress

It's natural to feel concerned after a gestational diabetes diagnosis, but chronic stress can elevate cortisol levels, which may increase blood sugar levels. Finding ways to reduce stress, such as practicing deep breathing, meditation, or prenatal yoga, can positively impact both your mental and physical health.

Consumer Tip: Explore online mindfulness programs tailored for pregnant women or use guided meditation apps to help manage stress and promote relaxation.

Take Recommended Medications

While lifestyle changes are the cornerstone of managing gestational diabetes, some women may need insulin or other medications to keep their blood sugar levels in check. Approximately 10-20% of women with gestational diabetes require insulin therapy during pregnancy. If prescribed, take your medication as directed and stay in close contact with your healthcare provider to monitor its effectiveness. Keep your medication schedule organized with the help of medication reminder apps or set alarms on your phone. Consistency is vital to keeping blood sugar levels in a healthy range.

Conclusion

Managing gestational diabetes can feel overwhelming, but with the right strategies, it's entirely possible to maintain a healthy pregnancy. From eating nutrient-dense foods and staying active to practicing stress management and ensuring you get quality sleep, there are many ways to manage your condition effectively.

As a consumer, this journey also opens up a world of wellness options tailored to your needs. Whether it's exploring natural supplements like cinnamon, choosing healthier snacks, or staying connected with healthcare professionals through digital apps, you have more tools than ever to empower yourself throughout your pregnancy.