Common Signs: 

• Feeling constantly tired, even after rest 
• Withdrawing from friends and activities you once enjoyed 
• Changes in appetite or sleep patterns 
• Getting sick more often 
• Feeling hopeless, helpless, or trapped 
• Increased irritability with your loved one 
• Difficulty concentrating 

Why Dementia Caregiving is Particularly Challenging 

Caring for someone with dementia is uniquely demanding because: 

• The condition is progressive - care needs constantly increase 
• Behavioral changes - aggression, wandering, repetitive questions 
• Loss of recognition - your loved one may not remember you 
• 24/7 vigilance - worry about safety even when you're not present 
• Anticipatory grief - mourning the person they once were while still caring for them 

The Cost of Ignoring Burnout 

Untreated burnout affects: 

• Your health: Higher risk of depression, anxiety, heart disease 
• Quality of care: Exhausted caregivers can't provide optimal care 
• Your relationships: Strain on family, friends, work 
• Financial stability: Lost work hours, increased healthcare costs 

Remember: Taking care of yourself isn't selfish - it's essential for providing good care. Why Exercise Matters with GDM 

Physical activity: 

• Helps your body use insulin more effectively 
• Lowers blood sugar naturally 
• Reduces need for medication/insulin 
• Improves mood and energy 
• Helps control pregnancy weight gain 
• Makes labor and delivery easier 
• Speeds postpartum recovery 

Even 10-15 minutes after meals makes a significant difference. 

Safe Exercise During Pregnancy 

Best activities for GDM: 

• Walking (easiest and most effective) 
• Swimming or water aerobics 
• Stationary bike 
• Prenatal yoga 
• Light resistance training 
• Low-impact aerobics 

Avoid: 

• Contact sports 
• Activities with fall risk (skiing, horseback riding) 
• Hot yoga or overheating 
• Lying flat on back after 20 weeks 
• Anything that causes pain or discomfort 

Always check with your doctor before starting new exercise. 

The Post-Meal Walk Strategy 

Most powerful tool: Walk after every meal 

The routine: 

1. Finish eating 
2. Wait 15-30 minutes 
3. Walk for 10-20 minutes at comfortable pace 
4. Test blood sugar at scheduled time 

Why it works: 

• Muscles use glucose from bloodstream 
• Reduces post-meal blood sugar spike 
• Most effective time to exercise 

Make it a habit: Meal → walk → test 

Can't walk outside? March in place, do housework, climb stairs, dance to music. 

Daily Movement Goals 

Aim for: 

• 30 minutes total daily (can split into 10-minute sessions) 
• 3 post-meal walks minimum 
• Plus: Stay generally active throughout day 

Not an athlete? Start small: 

• Week 1: 5 minutes after dinner 
• Week 2: 5 minutes after lunch and dinner 
• Week 3: 5 minutes after all three meals 
• Week 4: Increase to 10 minutes each 

Consistency beats intensity. 

Managing Stress 

Stress raises blood sugar through cortisol release. 

Stress reduction techniques: 

• Deep breathing (5 minutes, twice daily) 
• Prenatal meditation apps (Expectful, Headspace) 
• Gentle prenatal yoga 
• Journaling 
• Talking with supportive friend or therapist 
• Limiting social media/news 
• Saying no to non-essential commitments 

Your mental health affects your blood sugar. Prioritize calm. 

Sleep and Blood Sugar 

Poor sleep raises blood sugar and increases insulin resistance. 

Better sleep strategies: 

• Consistent bedtime/wake time 
• Dark, cool room 
• Pregnancy pillow for comfort 
• No screens 1 hour before bed 
• Small protein snack before bed (prevents overnight lows) 
• Empty bladder right before bed 
• Short afternoon nap if needed (not after 3pm) 

Aim for 7-9 hours nightly. 

Staying Hydrated 

Water helps: 

• Flush excess glucose through kidneys 
• Prevent urinary tract infections (more common with GDM) 
• Reduce pregnancy swelling 
• Prevent constipation 
• Support increased blood volume 

Goal: 8-10 glasses (64-80oz) daily 

Tips: 

• Carry water bottle everywhere 
• Drink glass with each meal 
• Set hourly reminders 
• Add lemon or cucumber for flavor 
• Herbal tea counts (caffeine-free) 

Avoid: Juice, soda, sweetened drinks, excessive caffeine 

When to Call Your Doctor 

Contact healthcare team if: 

• Blood sugar consistently above target despite following plan 
• Blood sugar below 60 mg/dL 
• Ketones in urine (you'll be given strips to test) 
• Severe headache, vision changes 
• Decreased fetal movement 
• Symptoms of preeclampsia (sudden swelling, severe abdominal pain) 
• You're sick (illness raises blood sugar) 
• You can't keep food down (vomiting) 

Don't wait if something feels wrong. Better to call unnecessarily than wait too long.