Maintaining your health after gestational diabetes involves balancing four key pillars: eating, drinking, moving, and thinking. By being aware of your behaviour in these areas, you can truly impact the path towards avoiding Type 2 Diabetes.
Eating: Eating a balanced plate to sustain energy and balance blood sugar
Your body thrives on a balanced diet to keep it moving efficiently. Start by splitting your plate into 3 for every meal. Divide into protein, carbs and vegetables so that there is always a balance. Protein, in particular, helps you stay full longer, slows down the release of sugar into the bloodstream, and minimises spikes in blood sugar. To support this balance, include lean meats, fish, eggs, beans, and nuts. Fats are also essential, as they provide sustained energy and support the health of your cells and brain. Remember to stick with sources of healthy fat. More on that on my website.
Avoid quick fixes like carb-heavy snacks, sweet treats and fizzy drinks (even diet ones). They give you a quick boost in energy spikes followed by a crash. Instead, aim for snacks that provide steady energy and meals that keep you fuller for longer so you don’t reach for the sweet treats. This approach helps to keep your blood sugar stable and reduce the risk of developing Type 2 Diabetes. If you want something sweet then have it after your main meal when there’s plenty of protein and vegetables to slow down the release of the sugar into the bloodstream.
Remember, protein is your friend.
Drinking: Hydration for Optimal Function
Staying hydrated is crucial.
I’ve said it before and I’ll say it again, water is essential, but if you’re sweating a lot, you might need to replenish electrolytes. Popping a pinch of high-quality salt on your tongue and then drinking a glass of water can help your cells absorb fluids more effectively. Just once is enough. Look out for obvious signs of dehydration, dark urine or dizziness, headaches and aching joints could all be signs that you lack water. And remember to drink water regularly throughout the day. Have a glass of water when you wake up, before each meal, and whenever you go to make a cup of tea or coffee. This routine helps to keep you hydrated and keeps your energy levels stable.
Please, please, please – don’t be tempted to hydrate with fizzy drinks (even diet ones) as they demand lots of insulin and this is something you truly want to avoid.
I had one client who literally survived on Diet Coke, no food, no water, just Diet Coke. We talked about what she could have instead and within a week she was drinking more fizzy water than Diet Coke, amazing. You know what, by the end of that week, her headaches had gone and her eyesight had improved dramatically. Simple changes can make a huge difference. Give it a go!
Moving: Regular Physical Activity
Movement contributes massively to the prevention of diabetes. Raising your heart rate regularly helps your body use insulin more effectively and can lower blood sugar levels. Even walking 100 steps after meals can make a big difference. Aim for at least 10 minutes of some sort of active movement every day. Walking is great, swimming is my favourite, yoga, and strength training are also fab, but honestly, anything is better than nothing, so get moving.
Find something you enjoy and fit it into your daily life. Then start to do a bit more when you can, it’s so worth it. Make yourself walk a little bit faster, go up the stairs a bit more quickly, and do a few squats while you’re waiting for the kettle to boil, every little bit counts. I got a bit sluggish recently after my Dad died and have decided to get a bit of help. It’s an investment but it’s definitely worth it. I feel better after just 2 sessions. Exercise not only helps with mood, concentration, our memory and our weight so just get moving.
If you’re a gym bunny, I’m not by the way, then after a good workout, you need to give your muscles a bit of help to repair and rebuild for them to grow stronger. Protein is vital for this process. Eating protein-rich foods like lean meats, fish, eggs, beans, and nuts after exercise helps with muscle recovery. Protein powders can also be beneficial, offering a convenient source of readily available amino acids. For example, I use a plain pea protein mixed with almond milk and cacao powder, which is both delicious and nutritious.
Timing matters too. Consuming protein within the first hour after strenuous exercise can significantly enhance muscle recovery and growth.
Thinking: Stress Management and Emotional Health
The role of stress in diabetes management is really significant. Chronic stress can cause havoc with blood sugar levels and subsequently cause us to eat the wrong things.
Managing stress effectively is crucial for long-term health. It doesn’t have to be long periods of meditation, you can easily include little stress-reducing techniques into your daily routine. Think 5 minutes of sitting savouring a cup of tea, reading your favourite book or magazine, sitting quietly listening to some music, going out and having a laugh with friends or singing in a choir are all ways to reduce stress and change the way our body behaves with sugar. Keeping moving also plays a role in reducing stress. Taking a walk in nature and being aware of the trees, flowers and sky can be a simple cheap way to calm your body.
As well as that, having a strong support system is important. Surround yourself with friends and family who encourage healthy habits. If needed, seek help from a professional to work out what you need to manage low mood, stress and anxiety.
Practical Tips for Incorporating These Pillars into Daily Life
Planning: Think about what you are going to eat for the week or the day ahead so you are less likely to grab things that are in front of you and more likely to eat a proper meal. Look for quick and easy recipes that are both nutritious and delicious. Start small, add an extra portion of vegetables to your main meal or swap out your sweet treat for something that contains protein.
I had one client who was constantly in the car for work, so their toilet stop was always a petrol station. That meant they snacked on a coke and a chocolate bar on a regular basis. So we talked about alternatives. To start with she went for Ribena and a nut bar, then changed it to water or sparkling water whenever she stopped. The difference it made to her energy and weight was truly amazing.
Snack Swaps: Healthy snacks can boost energy and support recovery between meals and workouts. Think nuts, fruits, or a small smoothie with some protein. Always include some protein to keep your blood sugar stable and maintain constant energy levels.
Stay Flexible: Chop and change to suit your mood, and find different ways of boosting your energy. Get out for a walk, take 5 deep breaths, do a few lunges in the kitchen, and run up and down the stairs, all ways of boosting your energy. Drink a glass of water, or eat a handful of nuts or an apple and peanut butter for different ways to sustain momentum. Everyone is different and we all have days when we need a boost. So stay flexible and responsive to what you need. Even on off days, be sure to include water and protein and stay active.
If you had Gestational Diabetes in pregnancy then simple things that you do now will help you to stay clear of Type 2 Diabetes later in life. By including the things I talk about in this article you can significantly improve your long-term health. Remember, it’s never too late to take charge of your own health and make simple positive changes.
Call to Action
I would love to hear your stories and tips on managing health post-GD. It would be amazing if you could share your experiences in the comments below and we’d love you to join our online Healthy Habits Club where you will find ongoing support and information. Learn more here.
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