As more and more women are taking their pregnancy health into their own hands, they’re wondering how to prevent gestational diabetes and can gestational diabetes be prevented.
Well… Can Gestational Diabetes Be Prevented?
Although, it can’t be entirely prevented, there are actually many things you can do during your pregnancy to decrease your chances of this diagnosis.
What is Gestational Diabetes?
Gestational diabetes is a condition that affects about 7-10% of all pregnancies worldwide [1, 2, 3, 4]. It can develop during pregnancy when the body doesn’t make enough insulin or experiences insulin resistance.
This excess blood glucose can cross the placenta and may tax a developing baby’s system as he or she grows, possibly causing complications over an entire pregnancy.
When Should You Be Tested?
Testing for gestational diabetes occurs between 24 and 28 weeks. In a typical OB-GYN office in the United States, the test includes the orange Glucola drink. However, some mothers are switching to alternative gestational diabetes testing options to avoid unnecessary harmful ingredients and the bad taste of the Glucola drink.
Gestational Diabetes Symptoms
There are some early symptoms of gestational diabetes and general blood sugar instability. However, it doesn’t always come with obvious signs. Some women may experience:
- Extreme fatigue
- Increased urge to urinate very frequently
- Extremely dry mouth and constant thirst
- Nausea after eating (Check out the Best Remedies for Pregnancy Nausea here!)
- Tingling in hands or feet
5 Tips to Help Prevent Gestational Diabetes
Blood sugar control is important for pregnant women as even mildly high blood sugar is linked to less optimal outcomes [5]. Additionally, blood sugar may spike and then crash without blood sugar control, leaving you hungrier and more lethargic.
Some things that may help regulate blood sugar and help prevent gestational diabetes include:
1. Stay Well Hydrated to Help Prevent Gestational Diabetes
Staying hydrated helps reduce blood glucose levels which helps your body manage the hormone insulin, which helps blood glucose enter your body’s cells so it can be used for energy.
And we see the evidence in this study which found that low daily water intake is associated with an increased diagnosis of hyperglycemia [6].
2. Drink Apple Cider Vinegar Before Bed
A study from Arizona State University had subjects drink 20 grams (1.4 Tbs) of apple cider vinegar, 40 grams (1/2 cup) of water, and 1 tsp of saccharin with each meal. Those with insulin resistance who drank apple cider vinegar had 34% lower postprandial (after-meal) glucose levels compared to the controls in the study [7].
Another study found that taking apple cider vinegar before bed helped stabilize blood glucose levels upon waking up [8].
And the final notable research study we have so far is a meta-analysis of six studies and 317 patients with type 2 diabetes, which concluded that apple cider vinegar benefits fasting glucose levels and tests used to diagnose diabetes [9].
Certainly, if apple cider vinegar can help prevent gestational diabetes, we need a large randomized controlled trial. Although until then, drinking apple cider vinegar looks like a fantastic option for those trying to prevent gestational diabetes.
Of course, always check with your practitioner before trying it out, as there can be adverse effects to those already dealing with issues such as kidney problems, ulcers, or tooth enamel erosion.
3. Eat a High-Protein Snack Before Bed to Help Prevent Gestational Diabetes
Research has found that eating a high-protein snack before bed can prevent glucose levels from dropping very low during the night and lessen the chances of having very high blood glucose levels in the morning [10].
Try one of these healthy evening snacks to help manage your blood sugar during the night and for the morning:
- Toast with peanut, almond, or cashew butter
- A handful of nuts such as almonds, walnuts, or peanuts
- Eggs (hard-boiled or cooked)
- Cheese and crackers
- Crackers or vegetables such as celery or carrots with hummus
- Roasted chickpeas
- An apple or banana with peanut, almond, or cashew butter
- Greek yogurt
4. Exercise 30 Minutes After Eating to Help Prevent Gestational Diabetes
Any form of exercise, including walking, is beneficial in helping regulate blood glucose levels [11]. The best time is 30 minutes after eating a meal to keep your glucose from rising too high. Then, after the physical activity, your muscles actually remain more sensitive to insulin resulting in your blood glucose levels staying lower for longer [12].
Check out How to Exercise During Pregnancy for a Better Labor here!
5. Prioritize Your Sleep to Help Prevent Gestational Diabetes
Getting too little sleep puts stress on your body, causing it to release hormones such as cortisol which increases insulin resistance and can increase blood sugar levels [13]. 7-9 hours a night is best, depending on your personal needs. However, I know some mamas struggle with sleep due to feeling uncomfortable, baby kicking more at night, and even pregnancy insomnia.
Additionally, several more lifestyle practices and supplements have been shown to help people regulate their blood glucose and help prevent gestational diabetes. For a comprehensive conversation about each of these additional options and to figure out what may best help you, schedule a 1:1 consultation with me (coming soon!).
Sources:
[1] Xiong X, Saunders LD, Wang FL, Demianczuk NN. Gestational diabetes mellitus: prevalence, risk factors, maternal and infant outcomes. Int J Gynaecol Obstet. 2001;75:221–8.
[2] Nguyen CL, Pham NM, Binns CW, Duong DV, Lee AH. Prevalence of gestational diabetes mellitus in eastern and southeastern Asia: a systematic review and meta-analysis. J Diabetes Res. 2018;2018:6536974.
[3] Ferrara A. Increasing prevalence of gestational diabetes mellitus: a public health perspective. Diabetes Care. 2007;30:S141–6.
[4] Adam S, Rheeder P. Screening for gestational diabetes mellitus in a South African population: prevalence, comparison of diagnostic criteria and the role of risk factors. S Afr Med J. 2017;107:523–7.
[5] HAPO Study Cooperative Research Group, Metzger BE, Lowe LP, Dyer AR, Trimble ER, Chaovarindr U, Coustan DR, Hadden DR, McCance DR, Hod M, McIntyre HD, Oats JJ, Persson B, Rogers MS, Sacks DA. Hyperglycemia and adverse pregnancy outcomes. N Engl J Med. 2008 May 8;358(19):1991-2002. doi: 10.1056/NEJMoa0707943. PMID: 18463375.
[6] Johnson EC, Bardis CN, Jansen LT, Adams JD, Kirkland TW, Kavouras SA. Reduced water intake deteriorates glucose regulation in patients with type 2 diabetes. Nutr Res. 2017 Jul;43:25-32. doi: 10.1016/j.nutres.2017.05.004. Epub 2017 May 17. PMID: 28739050.
[7] Carol S. Johnston, Cindy M. Kim, Amanda J. Buller; Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes. Diabetes Care 1 January 2004; 27 (1): 281–282. https://doi.org/10.2337/diacare.27.1.281
[8] Andrea M. White, Carol S. Johnston; Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults With Well-Controlled Type 2 Diabetes. Diabetes Care 1 November 2007; 30 (11): 2814–2815. https://doi.org/10.2337/dc07-1062
[9] Cheng LJ, Jiang Y, Wu VX, Wang W. A systematic review and meta-analysis: Vinegar consumption on glycaemic control in adults with type 2 diabetes mellitus. J Adv Nurs. 2020 Feb;76(2):459-474. doi: 10.1111/jan.14255. Epub 2019 Nov 21. PMID: 31667860.
More Sources:
[10] Abbie E, Francois ME, Chang CR, Barry JC, Little JP. A low-carbohydrate protein-rich bedtime snack to control fasting and nocturnal glucose in type 2 diabetes: A randomized trial. Clin Nutr. 2020 Dec;39(12):3601-3606. doi: 10.1016/j.clnu.2020.03.008. Epub 2020 Mar 13. PMID: 32204977.
[11] InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What can help prevent gestational diabetes? [Updated 2020 Oct 22]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441575/
[12] https://www.ouh.nhs.uk/patient-guide/leaflets/files/59455Pdiabetes.pdf
[13] Reutrakul S, Punjabi NM, Van Cauter E. Impact of Sleep and Circadian Disturbances on Glucose Metabolism and Type 2 Diabetes. In: Cowie CC, Casagrande SS, Menke A, et al., editors. Diabetes in America. 3rd edition. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases (US); 2018 Aug. CHAPTER 25. Available from: https://www.ncbi.nlm.nih.gov/books/NBK568006/
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