Discovering that your blood sugar is high during pregnancy, especially when dealing with gestational diabetes, can be a cause for concern. However, it’s important to remember that there are effective strategies and steps you can take to manage and bring those levels back under control. The key lies in understanding the reasons behind the elevation, making appropriate lifestyle adjustments, and closely collaborating with your healthcare team. By taking proactive measures, you can safeguard your health and that of your precious baby, ensuring a smoother pregnancy journey.
Assess the Situation
Check for Patterns
The first thing to do when you notice a high blood sugar reading is to look for patterns. Keep a detailed record of your blood sugar levels, noting the time of day, what you ate before the reading, and any activities or stressors you experienced. For example, if you consistently have high blood sugar after a particular meal, it could indicate that the composition of that meal needs to be adjusted. Maybe it contains too many simple carbohydrates or large portion sizes. By identifying these patterns, you can better target your interventions.
Consider External Factors
Think about any external factors that might have contributed to the high blood sugar. Did you skip a dose of medication or insulin? Were you more sedentary than usual? Stress can also play a role in elevating blood sugar levels. If you had a particularly stressful day or event, it could have triggered a spike. Understanding these potential triggers can help you avoid similar situations in the future.
Dietary Adjustments
Carbohydrate Management
One of the most crucial aspects of controlling blood sugar is managing your carbohydrate intake. Focus on consuming complex carbohydrates rather than simple ones. Swap white bread for whole wheat, choose brown rice over white, and opt for whole-grain cereals. These complex carbs are digested more slowly, leading to a steadier release of glucose into your bloodstream. For instance, a meal with a serving of grilled chicken, a large portion of steamed vegetables, and a small amount of brown rice will have a less dramatic impact on your blood sugar compared to a plate of fried chicken and french fries.
Portion Control
In addition to choosing the right types of carbs, controlling portion sizes is essential. Even healthy foods can cause blood sugar to rise if eaten in excessive amounts. Use measuring cups and food scales initially to get a better sense of appropriate portion sizes. For example, a serving of cooked pasta should be about one-half to one cup, depending on your individual needs, rather than an oversized helping. Also, be mindful of the total carbohydrate content in your meals and snacks
Increase Physical Activity
The Benefits of Exercise
Regular physical activity is a powerful tool in managing high blood sugar. Exercise helps your muscles use up glucose, enhancing insulin sensitivity. Even a brisk thirty-minute walk most days of the week can make a significant difference. If you enjoy swimming, prenatal yoga, or cycling, those activities are also great options, as long as they’re approved by your healthcare provider. For example, after a walk, your body’s cells are more receptive to insulin, allowing for better blood sugar regulation. It also has the added benefit of reducing stress, which can otherwise contribute to blood sugar fluctuations.
Staying Safe While Exercising
While exercise is beneficial, safety is paramount. Always consult your doctor before starting or modifying an exercise routine. Avoid activities that pose a risk of falling or abdominal trauma, like contact sports or high-intensity aerobics. Stay hydrated during exercise, and listen to your body. If you feel overly tired, dizzy, or experience any pain, stop immediately. Wear comfortable shoes and supportive clothing. For instance, if you notice your heart rate is too high or you’re having trouble breathing, it’s a sign to slow down or take a break.
Monitor Blood Sugar More Closely
Frequency of Testing
When your blood sugar is high, you may need to increase the frequency of testing. Your healthcare provider will likely give you specific instructions, but it could mean checking your blood sugar more often than usual, such as before and after meals, and at bedtime. This allows you to track how your body is responding to the changes you’re making in your diet and exercise routine. For example, if you make a dietary adjustment and notice that your post-meal blood sugar is improving, you’ll know you’re on the right track.
