This does not mean that pregnancy requires an intensive sports program. Even moderate activity can be beneficial. “Even five minutes of elevated heart rate has tremendous value,” says Amy Valent, a specialist in maternal-fetal medicine at Oregon Health and Science University in Portland. In one study, it was observed that any leisure-time physical activity during early pregnancy reduced the risk of developing gestational diabetes by almost half.
Experts emphasize, however, that exercise during pregnancy is not a one-size-fits-all solution. “The goal is not to train to achieve peak sporting performance,” says Guelfi. “And if you’ve never exercised before, pregnancy is not the time to start training for a marathon. »
For most pregnant women, repetitive aerobic exercise, such as cycling or brisk walking for 30 minutes a day, is a great place to start. “Regular exercise increases the body’s sensitivity to insulin, which leads to more optimal blood sugar regulation in the long term,” says Guelfi.
Movement is only part of the equation. The quality of the diet is just as important, Valent emphasizes. Over the past century, ultra-processed foods have become ubiquitous. “Ingredient lists are growing at breakneck speed,” she explains. “What’s in our food is very different today. »
This could partly explain the increase in gestational diabetes. Ultra-processed foods are already associated with an increased risk of type 2 diabetes. Many are high in added sugars and saturated fats, and, just as importantly, they often lack the fiber and micronutrients found in whole foods, which help regulate blood sugar levels.
The change doesn’t have to be radical, Valent says. “Try to consume foods that provide nutritional benefits to your body, without necessarily eliminating those that have no nutritional value but give us pleasure. And then…maybe do something else good for your body, like move more. »
The other small adjustment she recommends is to focus on solid foods when possible. “My general approach is to try to eat your food rather than drink it,” she explains. “There are very important satiety signals that are triggered when we chew and eat, but not when we drink. We talk a lot about GLP-1 today through injections or tablets, but we can stimulate our GLP-1 naturally simply by eating. »
As rates of gestational diabetes rise, many patients face an unexpected reality: A condition that begins during pregnancy can have lasting health consequences.
“Gestational diabetes is somewhat of a crystal ball on the chronic trajectory of type 2 diabetes,” explains Amy Valent. “Pregnancy is a nine-month stress test for the body, and how the body adapts to it is very telling about how we should think about health in the years that follow. »
“There are a lot of things we don’t have control over,” she adds. “But what you have control over is what you put in your body and how you make it move. »
Understanding these risk factors, she says, can change the way gestational diabetes is viewed. “I think it’s important for people to realize that this is a growing condition. Understanding the risk factors is essential because if they have some of them, they may take prevention more seriously before conception, which will help improve their health throughout their lives. »
