During pregnancy, a women’s produces more hormones and go through various changes. An increasingly common phenomenon with pregnant women is the development of gestational diabetes, even if the mama-to-be did not previously have diabetes, still a baby have diabetes. Poor diet and abnormally weight gain can be causes of the development of gestational diabetes along with other risk factors. But the good news is you can spend some time and prevent your gestational diabetes from following below things.
Risk Factors For Gestational Diabetes:-
- Having polycystic ovary syndrome(PCOD)
- Being overweight or obese
- Not being physically active
- Having an immediate family member with diabetes
- Having previously delivered a baby weighing more than 9 pounds (4.1 kilograms)
- Being of a certain race or ethnicity, such as Black, Hispanic, American Indian and Asian American
- Having prediabetes
- Having had gestational diabetes during a previous pregnancy
How to Prevent Gestational Diabetes?
- Keeping Yourself Active: Yoga and exercising before and during pregnancy can help protect you from developing gestational diabetes and other diseases too. Try to do 30 minutes of moderate activity daily. Example: Take a brisk daily walk, swim laps, do short bursts of activity etc….
- Take Healthy Diet: Have foods high in fibre and low in fat and calories. Focus on fruits, soaked dry fruits, vegetables and whole grains. Look for variety to help you achieve your goals without compromising taste or nutrition. Take care of portion sizes.
- Begin your pregnancy at a healthy weight: If you’re planning to get pregnant, losing extra weight beforehand may help you have a healthier pregnancy. Try to make good changes in your eating habits that can help you throughout pregnancy, such as eating more vegetables, cereals, dry fruits, proteins, vitamins and fruits. Cut down your refined wheat flour, sugar and salt intake. then you will see a drastic change in you after delivery that you don’t have to loose more weight like I have a friend she takes care of all the above things and didn’t gain too much weight in her whole pregnancy. So, in that way you can protect your baby from various types of diseases.
- Don’t gain too much weight than recommended: Gaining some weight during pregnancy is typical and healthy. But gaining too much weight too quickly can increase your risk of gestational diabetes. Ask your doctor how much weight gain is recommended for you. then he will suggest a healthy weight gain according to your height and weight and you have single or twins baby.
Tips and Tricks
- Limit or avoid processed foods or we can say packed food such as tetra pack juices, cold drinks, chips, nachos etc….
- Balance your meals and incorporate protein, carbohydrates, fibre, and healthy fats at each mealtime.
- Eat smaller, more frequent meals.
- Maintain a regular eating schedule and don’t skip meals.
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