The bodybuilding aesthetician

By Sarah Curran MSc Exercise & Nutrition ,Online Coach

When I was pregnant with my first baby, I discovered I had gestational diabetes. I remember getting such a fright and feeling really guilty thinking it must have been something I had done wrong. I was surprised because I had always tried to eat well and stay active even during my pregnancy. At the time, my dad was in hospital a lot and I often walked the hours journey to and from Beaumont hospital getting in plenty of steps. Then it happened again during my second pregnancy and a third time with my third baby. Over time, I realised that gestational diabetes is not the result of doing something wrong. It is a medical condition that can happen to any woman during pregnancy, including those who are fit, healthy, and have no obvious risk factors.

Research shows that women who have had gestational diabetes are 7 to 10 times more likely to develop type 2 diabetes in the future. Around 16 to 19 percent develop type 2 diabetes within 10 years, and up to 50 percent may develop it over a lifetime. The good news is that there are proven steps we can take to prevent it and protect our long-term health and it is so important to know there are many things you can do to help keep yourself healthy and reduce your risk in the coming years.

Gestational Diabetes Can Happen Even in Low-Risk Women

It is important to know that gestational diabetes is not limited to women with obvious risk factors. Research shows that GDM can occur even in women who are considered low-risk, such as those with normal weight, no family history of diabetes, or otherwise healthy lifestyles. While the risk is higher in traditional high-risk groups, population-based studies show that GDM is far from rare in pregnancies without known risk factors.

The exact rates vary depending on how GDM is diagnosed, the population studied, and geographic differences. The key message is that no woman is completely immune. Awareness, early screening, and preventive lifestyle strategies are important for everyone.

Focusing on balanced nutrition, regular physical activity, and maintaining a healthy weight is valuable whether you had risk factors before pregnancy or not. The body responds well to these changes, and early action can have lasting benefits for long-term health.

Understanding Gestational Diabetes

Gestational diabetes occurs when pregnancy hormones affect how the body uses insulin, causing higher blood sugar levels. After delivery, blood sugar usually returns to normal, but this condition signals that your body may need extra support to maintain healthy blood sugar levels.

Research shows that the first five years after pregnancy are especially important for prevention. The benefits of healthy habits continue for decades, making early action valuable. Women from non-white ethnic groups and those with higher body weight may have a higher risk, but lifestyle changes are effective for everyone.

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Lifestyle Strategies to Prevent Type 2 Diabetes

The most effective prevention strategies focus on nutrition, physical activity, and weight management. Research shows that these approaches can reduce type 2 diabetes risk by up to 90 percent.

1. Eat in a way that supports blood sugar

Following a Mediterranean-style or plant-forward diet is one of the strongest strategies for prevention. Focus on:

• Whole grains, legumes, fruits, vegetables, and nuts
• Lean proteins such as fish and poultry
• Healthy fats such as olive oil and avocado
• Limiting sugary drinks, refined carbs, and ultra-processed foods

Meals do not need to be complicated. Simple swaps, like wholegrain toast instead of white bread or adding extra vegetables to every meal, make a big difference. I often keep quick, balanced snacks like Greek yogurt with berries and seeds or boiled eggs with avocado for busy days.

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2. Move your body regularly

Exercise is one of the most effective ways to improve insulin sensitivity and support long-term health. Adults should aim for at least 150 minutes of moderate-intensity activity per week, including both aerobic activity and resistance training.

Strength training is especially beneficial because it helps muscles use glucose efficiently. For busy parents, short home circuits, pram walks, or active play with children are effective ways to move consistently. High-intensity interval training is another time-efficient option for improving metabolic health.

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3. Maintain a healthy weight

Losing and maintaining even 5 to 7 percent of body weight after pregnancy can significantly reduce the risk of type 2 diabetes. Sustainable changes such as improving portion control, focusing on nutrient-dense foods, and staying active are more effective than strict dieting. Strength, energy, and metabolic health are more important than the scale, and building habits that fit your life helps make lasting changes.

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Support and Long-Term Habits

Long-term studies show that women who adopt healthy habits after gestational diabetes not only prevent diabetes but also improve heart health and increase overall life expectancy. Programs that provide ongoing support, goal setting, or group accountability help maintain these habits over time.

Regular screening is also important. Blood sugar should be checked 4 to 12 weeks after delivery and then every one to three years. This helps track progress and catch changes early.

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Making Prevention Work for You

Having gestational diabetes does not mean a woman did anything wrong. It is a medical condition that can happen even in women with healthy lifestyles and normal weight. The key is to focus on prevention after pregnancy.

Plan meals that support stable blood sugar. Move your body in ways that you enjoy. Focus on building healthy habits rather than seeking perfection. Prevention is about empowerment, energy, and building long-term health.

Every positive choice you make matters. By focusing on nutrition, exercise, and sustainable habits, you can protect yourself from type 2 diabetes and create a foundation for lifelong wellness.

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For more practical tips, recipes, and inspiration on staying healthy after pregnancy and beyond , follow me on Instagram at @sarahcurranfitpro.