Continuous Glucose Monitoring: My 14 Day Personal Trial
The Continuous Glucose Monitor (CGM) has emerged as a transformative tool, offering real-time insights into blood glucose levels. Though this product was traditionally designed for individuals with type 1, 2, and gestational diabetes, these devices are finding their way into the hands of the broader wellness world, illuminating the impact various dietary and lifestyle choices have on our blood sugar levels and thus overall health.
What is a CGM and Who is it Designed For?
A CGM device is a small sensor that measures glucose levels in the interstitial fluid just beneath the skin that is typically applied to the back of the arm and worn continuously. It provides real-time data on blood glucose trends, measuring this continuously, hence the name. Initially developed for diabetes management, CGM devices are now being explored by athletes, health enthusiasts, and researchers for a variety of purposes.
When a CGM Might Be Considered Outside of a Prescription?
Individuals looking to track glucose levels in relation to diet and lifestyle choices in order to address weight management and metabolic issues and even poor sleep
People with insulin resistance or pre-diabetes interested in monitoring glucose trends in order to prevent the progression to diabetes
Athletes and fitness enthusiasts seeking to optimize performance and gain insight into glucose response to exercise
Research purposes
Key Takeaways and Trends from 14 Days of CGM Exploration:
Overall, my glucose levels stayed within the healthy target ranges established by the research, albeit potentially slightly higher at times, and the research is somewhat mixed. Most notable, were my low blood glucose events, which generally took place during sleep, and of which I was alerted during the night with the built-in alarm feature within the CGM.
During my 14 day trial of the CGM I was traveling for some family events including a wedding where I did imbibe the occasional glass of wine. Most of us are well aware of the connection between alcohol and poor sleep. Not everyone is familiar however with the association between these and blood sugar. When blood sugar drops too low at night, it can trigger the release of cortisol which can wake us up. By comparing nights of sleep where alcohol was consumed with nights where it was not, I was able to detect the tangible effects on my blood glucose levels and sleep quality, generally observing extreme lows followed by spikes in blood sugar if alcohol was consumed prior. On the contrary, on the nights when I did not consume alcohol my blood sugar stayed relatively stable within the fasting range. This visual representation can serve as a compelling tool in motivating individuals to make informed choices around alcohol consumption, prioritizing healthier habits to optimize sleep quality.
In addition to the impact of alcohol consumption on low blood sugar, intense exercise also appeared to lead to a trend in low blood sugar during the following night. The days that my glucose fell well below the optimal range, I had exercised heavily, and upon waking to the alarm that alerts low glucose, I did experience intense hunger. This decrease in blood sugar interfered with my sleep by causing disturbances such as waking up during the night and difficulty falling back asleep. By monitoring blood glucose levels before and after intense exercise using CGM data, individuals can better understand how their workout routines affect their blood sugar and subsequent sleep patterns, empowering them to make adjustments to optimize both their fitness regimen and sleep quality.
Other Key Takeaways:
Wearability is effortless as it seamlessly integrates into daily life, remains virtually unnoticeable, non-intrusive and painless
Observed improved overall glucose on exercise days-days with physical activity showed better glucose control but some low glucose events during the night
Saw a single spike outside optimal range on airplane-reasons unknown, but may be due to stress, decreased physical activity, and even disruption in sensor activity
Alarms can be disruptive to sleep-cannot disarm the alert when glucose drops below 50 m/dL for safety reasons
Must be diligent about noting foods, activity, etc-could not retroactively log this information
Conclusion:
While my initial 14-day journey with a CGM revealed intriguing insights, it became evident that longer-term use may be necessary to uncover trends related to food triggers and lifestyle factors. This information, while potentially useful, takes diligence to track and may not be that straight-forward to interpret. Though CGMs clearly support diabetics, the research to support their use in non-diabetics is lacking.
Like other routine health tests however, periodic monitoring of moment-to-moment glucose might help establish a baseline blood sugar level, enabling periodic comparisons to detect significant fluctuations. While this tool is certainly not necessary for everyone, those that either know they have blood sugar dysregulation or suspect this, may want to explore the CGM even if just temporarily. Harnessing the power of data empowers us to make informed and impactful changes toward better health. There is no doubt that the continuous glucose monitor opens a curious new window into the potential implications various stimuli has on overall health.
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Carla Abate is a Board Certified Holistic Nutritionist in Lakewood, CO, specializing in functional nutritional strategies for women and families. She is a Restorative Wellness Solutions Practitioner, a Certified Nutrition Therapist Master, and a Postpartum Doula. She also holds a Master's degree in Counseling. Carla is dedicated to fostering health and wellness through evidence-based nutrition coaching. Contact her at Rebel Roots Nutrition.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7373113/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7296129/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769652/