Niamh Dunne

Gestational Diabetes Written by nutrition student Millie Rose Introduction Diabetes week is here bringing awareness to the chronic health condition. There are 3 types of diabetes, including Type 1, Type 2 and Gestational. However, this blog will focus on gestational diabetes and how diet can help manage your blood sugar levels. Read until the end for recipes for women with Gestational Diabetes. Why is this relevant? Gestational Diabetes affects 1 in 20 pregnancies in the UK (Diabetes, 2023). Gestational diabetes can make it difficult to manage blood sugar levels, which may lead to symptoms such as increased thirst and urination, a dry mouth, and tiredness (NHS, 2022). It is important that you learn to manage your blood sugar levels if you have gestational diabetes, for the health of you and your baby. What is gestational diabetes? Gestational diabetes is when blood sugar levels are high during pregnancy. It occurs because the body cannot produce enough insulin to reduce blood sugar levels after eating, leading to spikes in blood sugar that don’t settle. Blood sugar levels usually level out after birth. Who is more likely to get gestational diabetes? (NHS, 2022) Why? These risk factors have a correlation with insulin resistance. A healthy individual will produce insulin when blood sugar rises after eating. The insulin will be responded to, and the blood sugar levels will reduce to a pre-eating level. Insulin resistance is where insulin is produced when blood sugar rises after eating. However, the insulin is not responded to, and the blood sugar levels remain high. Often in gestational diabetes, insulin is produced in response to increasing blood sugar levels; however, it is not responded to, so blood sugar levels remain high. This can be due to placental hormones making insulin less efficient. How is gestational diabetes diagnosed? If you have one or more risk factors for Gestational Diabetes (see list above), you will be screened for Gestational Diabetes earlier in your pregnancy. This is done by an oral glucose test, where a blood test is taken in a fasted state and 2 hours after a glucose drink. However, some women may have high blood sugar levels, which are indicated by symptoms including increased thirst, increased urination, a dry mouth, tiredness or blurred eyesight, which may also prompt earlier testing (NHS, 2022). Gestational Diabetes may also be detected later in your pregnancy. What happens after diagnosis, during pregnancy? You will be given a blood sugar testing kit to measure your blood sugar levels throughout the day, especially after eating. This requires a small finger prick for a drop of blood, allowing you to get a blood sugar reading. Controlling blood sugar levels is vital to reduce the effects of Gestational Diabetes, meaning diet is an important factor to monitor. Continue reading to learn how to manage your blood glucose through your diet. Additionally, being more active can help reduce blood sugar levels. Walking, swimming, and prenatal yoga may be more suitable options during your pregnancy. However, in severe cases insulin injections may be necessary to reduce blood glucose. Additionally, your midwife will talk to you about monitoring what is needed throughout pregnancy and birth. It is recommended to give birth before 41 weeks with gestational diabetes to reduce the risk of complications to you and your baby, so an induction or caesarean section may be considered. (NHS, 2022) What can I do? 1. Swap to wholegrain options How to apply this: 2. Reduce refined sugar How to apply this: 3. Check portion sizes How to apply this: 4. Choose and plan healthier snacks How to apply this: 5. Opt for lower Glycaemic Index foods How to apply this: (Diabetes UK) (Diabetes UK, 2023) Exemplar Meal Guide Breakfast: Overnight oats with figs and honey Lunch: Tahini goddess lunch bowl Dinner: Chorizo and bean stew Snack option 1: Crunchy chocolate quinoa bites Snack option 2: Creamy smooth hummus with cucumber or carrot sticks Snack option 3: Dark chocolate dipped strawberries/fruit What is the impact of Gestational Diabetes after birth? Having Gestational Diabetes during your pregnancy increases the risk of having Type 2 Diabetes, which is lifelong. Women who have had gestational diabetes have their blood sugar levels tested every year to detect whether they are pre-diabetic or diabetic. It is especially important that women who have had gestational diabetes maintain a healthy weight by eating a balanced diet and exercising regularly to prevent development of type 2 diabetes after pregnancy. Continuing the habits in the ‘What Can I do?’ section after birth will also reduce the risk of type 2 diabetes, in which mothers who have had Gestational Diabetes are at a greater risk of developing. References: Buchanan, T.A., Xiang, A.H., & Page, K.A. (2019). Gestational diabetes mellitus. Nature Reviews Disease Primers, 5, Article 47. https://doi.org/10.1038/s41572-019-0098-8 Diabetes UK. Glycaemic Index and Diabetes. [online] Available at: https://www.diabetes.org.uk/living-with-diabetes/eating/carbohydrates-and-diabetes/glycaemic-index-and-diabetes Diabetes UK (2023). Causes of Gestational Diabetes. [online] Diabetes UK. Available at: https://www.diabetes.org.uk/about-diabetes/gestational-diabetes/causes. Diabetes UK (2023). What can I eat with Gestational Diabetes? [online] Diabetes UK. Available at: https://www.diabetes.org.uk/living-with-diabetes/eating/gestational-diabetes Hillier, T.A., Pedula, K.L., Ogasawara, K.K., et al. (2021). A Pragmatic, Randomized Clinical Trial of Gestational Diabetes Screening. New England Journal of Medicine, 384(10), 895–904. doi:10.1056/NEJMoa2026028. NHS (2022). Gestational Diabetes. [online] NHS. Available at: https://www.nhs.uk/conditions/gestational-diabetes/. Simmons, D., Immanuel, J., Hague, W.M., et al. (2023). Treatment of Gestational Diabetes Mellitus Diagnosed Early in Pregnancy. New England Journal of Medicine, 388(22), 2132–2144. doi:10.1056/NEJMoa2214956. Zhang, C., Rawal, S., & Chong, Y.S. (2016). Risk factors for gestational diabetes: is prevention possible? Diabetologia, 59(7), 1385–1390. https://doi.org/10.1007/s00125-016-3979-3 Zhu, Y., & Zhang, C. (2016). Prevalence of Gestational Diabetes and Risk of Progression to Type 2 Diabetes: a Global Perspective. Current Diabetes Reports, 16(7), 7. https://doi.org/10.1007/s11892-015-0699-x

Women’s Health Week Written by student Millie Rose Introduction It’s Women’s Health week this week, where we are encouraged to take a moment to understand and look after our health at every stage of life. Women’s health has previously been seen as taboo and has often led to women feeling alone. However, with recent research estimating “up to one in three women live with heavy menstrual bleeding” and a significant number of women have gynecological issues including PCOS, endometriosis and adenomyosis (Women and Equalities Committee, 2024), it is more important than ever that women recognise when something is not right with their body and how to approach it. This blog will investigate what women’s health should look like and what to look out for, including symptoms of common conditions that affect women. Nutrition can help reduce the impact of symptoms, but sometimes medical intervention is still needed. What does good women’s health look like? In order to recognise when something is not right with your body as a woman, it is vital to know – What does good women’s health look like? And what should I look out for? And this varies for every individual Women’s health involves physical, mental and emotional health. Specific considerations that should be taken when looking into women’s health and nutrition include: Reproductive health: What to look out for in reproductive health: Menopause: What to look out for in menopause: (NHS, 2022) Bone health: What to look out for in bone health: Common concerns and nutrition Polycystic ovary syndrome (PCOS) (Cleveland Clinic, 2023) Polycystic ovary syndrome (PCOS) is a condition affecting 1 in 10 women’s ovaries in the UK. It causes irregular periods and sometimes there is no ovulation. It also increases androgens, which leads to higher levels of testosterone, which may cause excess facial or body hair. Additionally, the condition may cause polycystic ovaries, meaning ovaries become bigger and may have fluid-filled sacs around eggs. These cysts can make it difficult for the ovaries to release an egg, meaning ovulation does not take place. However, cysts are not necessary for a diagnosis of PCOS. Symptoms of PCOS: Nutritional considerations: (NHS, 2022) Endometriosis and Adenomyosis Endometriosis is a condition, affecting 1 in 10 women, where “cells similar to those in the lining of the womb grow in other parts of the body”, commonly around the womb, affecting organs around the womb, such as the bladder, bowel and intestines, as well as fallopian tubes and ovaries. To read more about Endometriosis and nutrition click here. (NHS, 2024) (Health direct Australia, 2019) Adenomyosis is a condition where “the lining of the womb starts growing into the muscle in the wall of the womb”. (Mayo Clinic, 2018) Symptoms of adenomyosis: (NHS, 2023) Nutritional considerations: Multiple studies have found dietary interventions have a positive effect on endometriosis (Nirgianakis et al., 2021). Both diseases cause inflammation, which worsens symptoms. Sometimes this inflammation can be caused or worsened by certain foods. An elimination diet, such as a gluten-free diet, Mediterranean diet and anti-inflammatory diet can help you to determine foods that worsen your symptoms. It is recommended to seek support from a health professional so that you don’t cut out certain nutrients or food groups and worsen your symptoms. Gluten-free diet: Gluten is found in wheat, barley and rye and often in baked goods. Alternatives include: Mediterranean diet: Includes a diet rich in: Reduces or limits in diet: (Cleveland Clinic, 2022) Anti-inflammatory diet: Anti-inflammatory foods: Inflammatory foods: (BHF, 2025) It is important to note that endometriosis does not have a cure and adenomyosis can only be cured by hysterectomy. Some women will need medical intervention; however, dietary interventions can be used alone or in combination with medication to help improve symptoms. Additionally, dietary interventions may not work for some individuals. Conclusion Women’s health should not be taboo, and you have a right to seek help to improve your health. With a good understanding of what your health should look like, as a woman, you should be able to identify when there may be a need to see a healthcare professional, such as a doctor or nutritionist, to help you improve your understanding of what may be causing it and to improve your symptoms. References British Heart Foundation (2025). Anti-inflammatory diet. [online] British Heart Foundation. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/anti-inflammatory-diet#fightinflammation [Accessed 27 Apr. 2025]. Cleveland Clinic (2022). Mediterranean Diet. [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet. Cleveland Clinic (2023). Polycystic ovary syndrome (PCOS). [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos. Health direct Australia (2019). Endometriosis. [online] Healthdirect.gov.au. Available at: https://www.healthdirect.gov.au/endometriosis. Mayo Clinic (2018). Adenomyosis – Symptoms and causes. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/adenomyosis/symptoms-causes/syc-20369138. NHS (2017). Irregular periods. [online] nhs.uk. Available at: https://www.nhs.uk/conditions/irregular-periods/. NHS (2019). Periods and Fertility in the Menstrual Cycle – Periods. [online] NHS. Available at: https://www.nhs.uk/conditions/periods/fertility-in-the-menstrual-cycle/. NHS (2022). Symptoms – Menopause. [online] NHS. Available at: https://www.nhs.uk/conditions/menopause/symptoms/. NHS (2022). Osteoporosis. [online] NHS. Available at: https://www.nhs.uk/conditions/osteoporosis/causes/. NHS (2022). Polycystic Ovary Syndrome. [online] NHS. Available at: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/. NHS (2023). Adenomyosis. [online] nhs.uk. Available at: https://www.nhs.uk/conditions/adenomyosis/. NHS (2024). Endometriosis. [online] NHS. Available at: https://www.nhs.uk/conditions/endometriosis/. NHS (2024). Heavy periods. [online] NHS. Available at: https://www.nhs.uk/conditions/heavy-periods/. Nirgianakis, K., Egger, K., Kalaitzopoulos, D.R., Lanz, S., Bally, L. and Mueller, M.D. (2021). Effectiveness of Dietary Interventions in the Treatment of Endometriosis: a Systematic Review. Reproductive Sciences, 29(1). doi:https://doi.org/10.1007/s43032-020-00418-w. Women and Equalities Committee (2024). Women’s reproductive health conditions. [online] Parliament.uk. Available at: https://publications.parliament.uk/pa/cm5901/cmselect/cmwomeq/337/report.html

Nutrition during Pregnancy Written by Millie Rose Changes during pregnancy Pregnancy brings many changes to your body as well as symptoms, including constipation, nausea and indigestion (BDA, 2021). Pregnancy may bring worries about nutritional concerns, morning sickness, cravings and deficiencies. This blog will explore the symptoms, nutritional requirements, dietary advice, myths and how these link together. The blog will end with some key takeaway tips to allow you to have a well-balanced diet that will support you and your developing baby. Key nutrients during pregnancy Folic Acid Folic Acid reduces the risk of neural tube defects. It is recommended to take 400mcg once every day from planning pregnancy to week 12 (BDA, 2021). Folic acid is also found in green leafy vegetables, fortified breakfast cereals and fat spreads. Iron There is increased demand for iron during pregnancy. Usually this can be added to your diet. However, your midwife will offer blood tests to detect anemia. If found, supplements can be taken safely (NHS, 2024). An iron rich diet is important; foods such as green leafy vegetables, fortified foods and red meat can support this. Calcium Calcium is essential for bone development in an unborn baby. Calcium can be found in dairy, green leafy vegetables and fish. Vitamin D In the UK, it is recommended to take 10mcg of vitamin D daily, due to the lack of sunlight. This is essential for bone, teeth and muscle health. Additionally, vitamin D can be found in oily fish, such as salmon and mackerel, eggs and red meat. Vitamin D is also fortified into breakfast cereals, fat spreads and non-dairy milks, however, it is difficult to get enough vitamin D from the diet alone. Vitamin C Vitamin C is essential for absorption of iron and to protect cells, keeping them healthy. Vitamin C can be found in citrus fruits and vegetables such as broccoli (NHS, 2020) Zinc Zinc is vital for growth, development and immunity (WHO, 2021). Zinc is also high in red meat, dairy, nuts and seeds including pumpkin seeds. A maternal zinc supplement has been found to reduce preterm births (Chaffee and King, 2012). Always check with a health professional before taking a supplement. Riboflavin Riboflavin, also known as vitamin B2, is vital for a healthy birth weight and length, and prevention of birth defects (NIH, 2022). Riboflavin is high in dairy, eggs, meat and nuts. Iodine Iodine is vital for the production of maternal and fetal hormones to regulate the development of an unborn baby’s brain and nervous system. The requirement for iodine increases during pregnancy (Darnton-Hill, 2017). Iodine can be found in dairy products, eggs, fish, cereals and grains (NHS, 2020). Choline Choline is a nutrient important for the brain and nervous system, to regulate memory, mood and muscle control (NIH, 2017). It is uncommon for pregnant women to reach the recommended intake (Jaiswal et al., 2023). Choline can be found in beef, egg yolks, fish, mushrooms and legumes such as beans and peanuts (The Nutrition Source, 2020). Omega-3 Omega-3 is vital for the development of the fetal brain and retina. Fish is high in omega-3; however, limit oily fish to 2 portions a week due to potential high levels of pollutants affecting a baby’s nervous system (Coletta, Bell and Roman, 2024). Other foods such as nuts, seeds and plant oils are high in omega-3, without the concern for high mercury (NIH, 2022). Foods to avoid during pregnancy Avoid raw foods Reduce high mercury fish Caffeine Alcohol How can I manage my symptoms through nutrition? Morning sickness Heartburn or indigestion Constipation Gestational diabetes Am I eating for two? Put simply, no. Energy requirements only increase by 200kcal in the 3rd trimester, meaning energy requirements stay the same in the 1st and 2nd trimester To ensure you stay full and don’t succumb to sugary cravings: 5 take away tips If you’d like to get some support from a prenatal Nutritionist, you can book a free 15-minute consultation here Follow @nutritiondunneright for more actionable tips! References BDA (2021). Pregnancy and diet. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/pregnancy-diet.html. Chaffee, B.W. and King, J.C. (2012). Effect of Zinc Supplementation on Pregnancy and Infant Outcomes: A Systematic Review. Paediatric and Perinatal Epidemiology, 26(1), pp.118–137. doi:https://doi.org/10.1111/j.1365-3016.2012.01289.x. Coletta, J.M., Bell, S.J. and Roman, A.S. (2024). Omega-3 Fatty Acids and Pregnancy. Reviews in Obstetrics and Gynecology, [online] 3(4), p.163. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3046737/. Darnton-Hill, I. (2017). Iodine in pregnancy and lactation. [online] www.who.int. Available at: https://www.who.int/tools/elena/bbc/iodine-pregnancy. Diabetes UK (2017). What can I eat with gestational diabetes? [online] Diabetes UK. Available at: https://www.diabetes.org.uk/living-with-diabetes/eating/gestational-diabetes. Jaiswal, A., Dewani, D., Reddy, L.S. and Patel, A. (2023). Choline Supplementation in Pregnancy: Current Evidence and Implications. Cureus, [online] 15(11), p.e48538. doi:https://doi.org/10.7759/cureus.48538. NHS Choices (2020). Iodine – Vitamins and Minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/iodine/. NHS (2020). Foods to avoid in pregnancy. [online] NHS. Available at: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/. NHS (2020). Vitamins, minerals and supplements in pregnancy. [online] nhs.uk. Available at: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/. NHS (2022). Gestational Diabetes. [online] NHS. Available at: https://www.nhs.uk/conditions/gestational-diabetes/. NHS. (2024). Iron intake in pregnancy and beyond – Leeds Teaching Hospitals NHS Trust. [online] Available at: https://www.leedsth.nhs.uk/patients/resources/iron-intake-in-pregnancy-and-beyond/. NIH (2017). Office of Dietary Supplements – Choline. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/Choline-Consumer/. NIH (2022). Office of Dietary Supplements – Omega-3 Fatty Acids. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. NIH (2022). Riboflavin. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/. The Nutrition Source. (2020). Choline. [online] Available at: https://nutritionsource.hsph.harvard.edu/choline/. WHO (2021). Nutritional interventions update: zinc supplements during pregnancy. [online] Available at: https://www.who.int/publications/i/item/9789240030466.