It’s pretty much expected that pregnancy will come with some emotional roller coasters, but feelings aren’t the only things that can go on a metaphorical theme park ride during this time.
Yep, we’re talking about glucose levels, aka blood sugar.
“Pregnancy involves a unique dance of hormones that can impact glucose levels. Glucose spikes during pregnancy can stem from increased insulin resistance. Observing the ‘4 Ms’ can help mitigate these spikes, ensuring more consistent energy and optimal health for mama and baby,” says Kourt’s nutritionist Leona West Fox.
Kourt tried the below tips from Leona for a week. “I felt really good while I was on it,” she said. “The food part was doable, but it did feel restricting. The reminders to walk, keep stress down, and protect your energy are always important for your mindset.”
Keep reading to learn more about the “4 Ms”, as well as Leona’s supplement recommendations.
The “4 Ms”
“Keeping the right balance of protein/fat/fiber is key,” Leona says. She recommends the following as a guide:
- 3-6 ounces animal protein or beans/lentils
- 2-4 cups of veggies
- 1/2-1 cup of starchy veggies (like sweet potatoes, yams, squash)
Additionally, she says to avoid all processed foods and refined white sugar. She also recommends avoiding white rice and white flour products. “Stick to natural sugars like fruits, and focus on low-sugar, high-fiber fruits like berries. If you need additional sweeteners, choose raw honey or dark maple syrup. But use these sparingly, and limit your serving size to one teaspoon when possible,” she adds.
Leona also recommends taking calcium and magnesium in supplement form with meals and increasing your intake of calcium- and magnesium-rich foods. Think: leafy greens, nuts, seeds, and fish.
Her supplement recommendations:
Calcium & Magnesium
Take one with each meal (three total per day).
“This temporarily replaces any other calcium or magnesium supplementation,” she notes.
Alpha Lipoic Acid 100 mg
Take once daily with one meal (100mg total per day).
(Ofc, always speak to your doctor before starting any new regimen.)
“Stress can raise blood sugar, regardless of your diet,” Leona says. She stresses (ha) the importance of keeping it under control, adding that you should take time for yourself most days to recharge. “Even if you are not stressed, just five minutes of slow, deep breathing can help lower blood sugar,” she explains.
“Walking daily is a requirement to control blood sugar,” Leona says. “Every time you walk, your blood sugar comes down. It becomes more and more regulated with consistent walking and exercise.” She says to prioritize taking a daily walk, in addition to a light walk after dinner.
In addition to the “4 Ms” above, Leona also recommends drinking plenty of water and getting no less than seven and a half hours of sleep every night.
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