Continuous Glucose Monitoring Explained
Why would I want to know what my blood sugar is doing in real time? What are the key benefits of using a continuous glucose monitor?
A CGM or continuous glucose monitor, is a small wearable device that you can place on the back of your arm. It allows you to view your glucose levels continuously and in real time.
CGMs were originally developed for use by patients with Type 1 or Type 2 diabetes. However, it has become clear that anyone can benefit from using a CGM, whether diabetic or not. In fact, a CGM can contribute greatly to overall well-being. Here’s how it works: This device provides real-time insight into your blood sugar levels that can help you to optimize your diet and lifestyle habits based on your unique needs. Some key benefits of using a CGM include: immediate feedback, observable blood sugar trends and no finger sticks. Consistently high glucose levels or frequent glucose spikes and crashes can lead to short-term health effects like fatigue, bran fog, or depression and are also associated with several chronic diseases, including cancer, cognitive decline, stroke, and cardiovascular disease. A CGM can help you maintain stable glucose levels before metabolic dysfunction like insulin resistance (prediabetes) sets in and sets the stage for more severe disease. At Tendwell, our functional medicine providers use CGM to collect data designed for optimizing health and the prevention of metabolic dysfunction.
Specific CGM uses include:
Metabolic Fitness and Health Monitoring:
Individuals interested in overall metabolic health and fitness may use CGM to gain insights into how their diet, exercise, and lifestyle choices influence their blood glucose levels. This information can be used to make more informed decisions about nutrition and physical activity.
Understanding Energy Levels and Mood:
Fluctuations in blood glucose levels can impact energy levels and mood. Some individuals may use CGM to identify patterns between their blood glucose levels and how they feel throughout the day, helping them make lifestyle adjustments for improved well-being.
Preventive Health and Early Detection:
Monitoring blood glucose levels could potentially help identify early signs of metabolic dysfunction or insulin resistance, allowing individuals to make lifestyle changes before more serious health issues develop.
Weight Management:
Monitoring blood glucose levels can provide insights into how different foods affect an individual's body. This knowledge may be useful for those trying to manage their weight, as they can tailor their diet to stabilize blood sugar levels and potentially reduce cravings.
Biohacking and Self-Quantification:
Some individuals are interested in biohacking and self-quantification, aiming to optimize various aspects of their health and performance. CGM can be part of a broader approach to gather data on different physiological parameters.
Athletic Performance Optimization:
Some athletes, especially those in endurance sports, use CGM to understand how different types of exercise and nutrition impact their blood glucose levels. This information can help optimize performance and recovery.
At Tendwell, we can walk you through the process of understanding the information you are getting from your CGM.
For a metabolically healthy person, the continuous glucose monitoring (CGM) data would ideally show relatively stable and well-controlled blood glucose levels throughout the day. Here are some general characteristics that might be considered indicative of good metabolic health:
Stable Fasting Glucose:
The person's fasting blood glucose levels (measured in the morning before eating) should be within a normal, healthy range, typically between 70 and 100 mg/dL.
Moderate Postprandial Spikes:
After meals, blood glucose levels may naturally rise, but in a metabolically healthy person, these spikes should be moderate and return to baseline relatively quickly. Postprandial glucose levels are generally considered normal if they stay below 140 mg/dL at the 2-hour mark after eating.
Low Glycemic Variability:
Glycemic variability refers to the degree of fluctuation in blood glucose levels. In a metabolically healthy person, there would be minimal variability, indicating that the body efficiently manages glucose levels in response to food intake and other factors.
Adequate Time in the Target Range:
Ideally, the majority of the time, blood glucose levels should remain within a target range. This target range is typically defined as, for example, 70-140 mg/dL, though specific recommendations may vary.
Quick Return to Baseline:
After any increase in blood glucose levels, they should return to baseline relatively quickly. Prolonged periods of elevated glucose levels, especially after meals, may be a sign of impaired glucose metabolism.
Normal HbA1c Levels:
Hemoglobin A1c (HbA1c) is a measure of average blood glucose levels over the past 3 months. A metabolically healthy person would typically have an HbA1c level below 5.6%.
It's important to note that individual responses to food, exercise, and other factors can vary. Additionally, ideal CGM patterns may differ depending on factors such as age, activity level, and specific health goals. It's always recommended to interpret CGM data in consultation with a functional medicine clinician who can provide personalized guidance based on an individual's unique circumstances and health history. Schedule a free consultation with a Tendwell functional medicine practitioner today to find out more.
