If you have had GDM, or Gestational Diabetes, you are at greater risk of developing type 2 diabetes. There are important things you should know to help decrease your risk and keep you healthy.
First, after you have your baby, you should schedule an exam with your doctor between 4-12 weeks postpartum. You will have a 2hOGTT, or a 2-hour oral glucose tolerance test, which is similar to the 1 and 3 hour glucose tolerance tests you likely had during your pregnancy. This test will determine if you still have glucose intolerance, and if so, you can learn how to manage your type 2 diabetes. If your test is normal, it is important to have this screening every 1 to 3 years, as diabetes can occur later in life.
To minimize your risk, lose 7-10% of your body weight if you are overweight (e.g., if you weigh 200 pounds, that is a weight loss of 14-20 pounds). Gaining weight can further increase your risk of diabetes, so even if you don’t lose any weight, it’s helpful to keep an eye on your weight and try to maintain it.
Exercise! Any movement that increases your energy use is considered exercise. Walking, dancing, biking, jumping jacks, climbing stairs, etc. are some types of aerobic exercise. Doing some form of aerobic exercise for a minimum of 150 minutes per week (equivalent to 30 minutes 5 times per week, or 15 minutes 10 times per week, etc.), and resistance, or strength training (using weights, bands, or body weight), 2-3 times per week for about 20-30 minutes can significantly reduce your risk of developing type 2 diabetes. Any increase in activity can help! (Be sure to consult with your doctor before starting any exercise program).
Adopting a healthier diet can help too. Reducing portion sizes, increasing fiber intake (fruits, vegetables, whole grains, beans), increasing lean protein (chicken breast, fish, plain Greek yogurt, lentils, low-fat dairy, egg whites), and healthy fats (nuts, seeds, avocado, olive oil) all contribute to a healthy diet. Avoiding or eliminating sugary drinks and snacks and foods high in saturated fat is also beneficial. A consult with a registered dietitian is a great way to help you learn to make healthier dietary choices.
Incorporating these changes into your lifestyle can help you avoid type 2 diabetes, and can also improve your overall health and well-being. It’s a win-win!
Diabetes Educator
References:
www.ncbi.nlm.nih.gov/pmc/articles/PMC4515446_sec10title
www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.