By | May 14, 2025
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How To Avoid Getting Gestational Diabetes

Gestational diabetes is a type of diabetes that develops during pregnancy, usually in the second or third trimester. While not always preventable—especially if you have risk factors like family history or polycystic ovary syndrome (PCOS)—there are clear steps you can take to reduce your risk.

✅ How to Avoid Getting Gestational Diabetes

1. Maintain a Healthy Pre-Pregnancy Weight

  • If you’re planning to get pregnant, aim to reach a healthy body weight beforehand.
  • Even modest weight loss (5–10% of body weight) can reduce insulin resistance.

2. Eat a Balanced, Low-Glycemic Diet

Focus on foods that help regulate blood sugar:

  • Include:
    • Whole grains (e.g., oats, quinoa, brown rice)
    • Leafy greens and non-starchy vegetables
    • Lean protein (chicken, beans, tofu, eggs)
    • Healthy fats (avocado, nuts, olive oil)
  • Limit:
    • Refined carbs (white bread, pastries, sugary drinks)
    • Sweets and processed foods

📝 Tip: Eat smaller meals more often (every 3–4 hours) to prevent blood sugar spikes.

3. Exercise Regularly

  • Aim for at least 30 minutes of moderate activity most days of the week (e.g., brisk walking, swimming, prenatal yoga).
  • Exercise improves your body’s ability to use insulin efficiently.

4. Monitor Weight Gain During Pregnancy

  • Follow your healthcare provider’s guidelines for weight gain based on your pre-pregnancy BMI.
  • Excessive weight gain increases the risk of gestational diabetes.

5. Get Early Prenatal Care

  • Early screenings help identify risk factors, and if you’re at high risk, your provider may screen you for gestational diabetes sooner than the usual 24–28 weeks.
  • Regular checkups allow for early detection and management.

6. Know Your Risk Factors

You’re at higher risk if you:

  • Are overweight or obese
  • Had gestational diabetes in a previous pregnancy
  • Have a family history of type 2 diabetes
  • Are over age 25
  • Are of African American, Hispanic, Asian, or Native American descent
  • Have PCOS or other metabolic conditions

If these apply to you, lifestyle changes are even more critical—and early screening is essential.

Summary:

Gestational diabetes isn’t always preventable, but you can dramatically reduce your risk with healthy habits before and during pregnancy:

  • Eat well
  • Stay active
  • Manage weight gain
  • Get early and regular prenatal care