or the 8 simple ways I am regaining control of my gestational diabetes diagnosis…
I have just been diagnosed with gestational diabetes and It is a huge wake up call. Because I must face the facts (that I have ignored for a long time) that I am addicted to sugar.
Before I launch into my experience of gestational diabetes, lets learn a little but more about this condition and how it can impact your pregnancy.
Gestational Diabetes (GD) is a form of diabetes that occurs during pregnancy and most women will no longer have it once baby is born. In Australia, 12-14% of women will develop GD during their pregnancy.
The placenta produces hormone which aid the growth development of the baby. These same hormones can block the action of insulin and create insulin resistance. As a result, the need for insulin is 2-3 times higher than normal.
If GD is not well-managed and blood glucose levels remain high, there may be implications to the pregnancy, such as having a large baby, premature delivery and still birth.
After pregnancy, blood glucose levels usually return to normal and GD can resolve and disappear. In some cases, the insulin resistance can increase the risk of developing type 2 diabetes later in life.
Prior to my pregnancy I never had any issues with my blood sugar levels. I knew deep down though that I ate way too much sugary, carby sweet treats and my portion control for meals was out of control. Plus, I know I am an emotional/boredom eater, so this does not help.
And of course, my pregnancy has me craving all manner of unhealthy foods, such as donuts and Maccas (which I never used to eat prior to pregnancy). When my partner expressed concern for my food choices, I would reply “But I’m eating for two now!” Which is such a poor excuse for unhealthy eating, especially when I know that what I eat impacts my baby’s health. * Cue mummy guilt in 3, 2, 1*
I am taking this diagnosis as an opportunity to get my diet into order and make healthier and better choices with how I fuel my body.
With stress and pregnancy affecting my sleep patterns, my serotonin and melatonin levels are a bit out of whack, meaning that I am craving food at all hours. Which makes it hard to stabilize blood sugar levels and manage what I put into my body and when.
Add to this the fact that I must wait a few weeks for my follow up OB appointment and referral to the diabetes educator. I feel a bit lost and alone trying to manage my diet on my own when I have not been great at this before. I feel like I am failing before I even start and placing further risk on my health and my baby’s health.
Despite this, I know there are easy and simple changes I can make, without seeing a doctor. Now, I am not a dietician, or nutrition expert. All I want to do is share my story and what I am doing for myself. Please consult a health professional for advice of managing your gestational diabetes. The purpose here is to share what I am doing to enhance my health and wellbeing.
- I have started by cutting out those sugary, carby sweet treats. No more dounts, cakes or pastries. Period. This seems like the easiest and most obvious change I can make to make my blood glucose levels.
- I have boosted the number of veggies I eat with each meal. Fresh salad greens or sautéed vegetables are piled on to my plate. Packed full of fiber, vegetables have been helping me to feel fuller for longer and I know that they are good for me.
- I am eating more consciously. To do this, I am eating my meals at the dinner table instead of the couch. Where possible I try to focus on just eating, without other distractions. No phone, no TV. I can pay more attention to cues of “fullness” and I eat more slowly meaning that I do not have my usual sugar craving after a meal.
- I am swapping foods. Instead mindlessly woofing down a block of Cadbury Dairy Milk chocolate for dessert or after dinner snack, I have fruit and Greek yogurt with a few chopped nuts. This is helping me to recognize that dessert is not “bad”, and I can make better choices.
- I am focusing on portion control. I am a visual person, so when it comes to food presentation, I aim to have half of my plate full of veggies, ¼ for protein and ¼ with a carb element. I like to fill up on the veg and protein first, before starting on the carb element
- I am moving more. Due to self-isolation, I have been going on daily walks. Now I have done my best to up the ante with my exercise. I am walking a few times a day (this helps to alleviate that boredom eating), I have a trusty stationary exercise bike if the weather means I can’t venture outdoors and I have a space to do yoga or pilates to stretch and strengthen.
- Hydration is key. I already drink heaps of water and now I am even more aware of how important it is for me to stay hydrated. Drinking water helps me to negotiate whether I am hungry or thirsty as often these cues get confused.
- I am minding my language. I am becoming more aware of the way I talk to myself about food. By changing the way I think about food, I can more easily manage sugar cravings and my negative self-talk that is causing “mum guilt”.
While I would prefer to have a completely healthy pregnancy with no medical issues, I am grateful that I can make some long-lasting health changes in my life. My diet was something I knew I had to change but did not know where to start. I am looking forward to the opportunity I have been given to make better choices, improving my health, and enjoying the rest of my pregnancy.
For more information on Gestational Diabetes, please visit Diabetes Australia