CGM: Are Your Healthy Habits As Healthy As You Think?

I went on a month-long adventure recently. No, didn't go on a vacation abroad, didn't hike the Appalachian Trail or climb a mountain. I used a continuous glucose monitor (CGM) for a month to see how my lifestyle affects my blood sugar. Let me tell you why I did it, what I learned, and why I think you might benefit from doing the same!

What is CGM?

Continuous Glucose Monitoring is a way to learn how your blood sugar (glucose) responds to normal activities. Your diet, level of physical activity, and daily stressors all affect your health in many ways. CGM allows you to see in real time how they affect your blood glucose.

CGM has been around for 25 years or so. But it's become much more user-friendly in the past 5-10 years and is now easy for anyone to use and interpret. The newest models use a tiny needle to insert a small filament (tube) under the skin. The filament attaches to a biosensor which collects and stores the glucose measurements. Those data are then transmitted to a mobile app that gives the user real-time information about their blood glucose.

We'll focus on over-the-counter (OTC) CGM devices in this post, but there are prescription-only devices too. Prescription devices are intended for use by those with diabetes and typically have more features, like alerts for very low or very high readings. Some even have the ability to communicate with wearable insulin pumps. 

There are currently two OTC devices available -- Stelo (made by DexCom) and Lingo (made by Abbott). They can be used by folks who have diabetes but don't use insulin - those who aren't at risk of dangerously high or low blood glucose. They're also great for people with prediabetes, or anyone who wants more information about their health.

My experience with CGM

I've been convinced for some time now that CGM is a valuable tool and have recommended it to patients with diabetes. But without personal experience I couldn't explain how to purchase it, use it, or interpret the results. At the same time, my annual lab results showed me slowly inching my way toward prediabetes. Why? What was I doing wrong? Like many of you. I was doing my best to stay healthy. So I started a journey to learn about CGM for me, my patients and my readers.

Both of the OTC models are compatible with Apple and Android phones. To be sure your phone will support the app, go to your app store and download the Stelo or Lingo app. If your phone lets you download and install, you should be good to go!

I chose to use the Stelo. It was easy to order biosensors (ordering Lingo appears to be simple, too), and they arrived at my doorstep in two days. Two sensors lasted the entire month, which was perfect for my adventure.

Applying the sensor was simple, even for me. The sensor applicator is pictured here. The bottom cover comes off, then the applicator is pressed firmly against the skin on the back of the arm. Pushing the white button you see there forces the sensor onto the skin. A tiny needle pierces the skin, leaves the filament under the skin, then retracts back into the applicator. You don't even see it or feel it. The sensor stays on with adhesive, and an extra (mostly invisible) adhesive cover is used to keep it in place.

The Stelo sensor typically stays on for 15 days. On the 16th day app told me it was time to replace the sensor, and that was quick and easy. After a month both sensors were used up and the app uninstalled. But the information collected by the sensor and app was downloadable, so I have all of it to refer back to. That  information will help me adjust food, activity, and stress to (hopefully) keep my glucose in a healthy range.

What I learned

I learned a lot about my habits during my month-long adventure. About my food choices, my exercise habits, my stress level. Here are some of the tidbits I came away with.

• Even a little physical activity after a meal is better than eating at my desk and staying there.

• It's best to eat pure carbs (even a healthy banana or apple) AFTER eating protein and fiber.

• A little fat in a meal also helps to curb rises in my blood glucose. But there are risks with dietary fat, too, right?

• When I give talks in the community, even though I enjoy it and don't feel nervous, the stress raises my blood glucose!

Who should consider CGM?

CGM is a great way to learn how your body responds to different things. If you're like me, you can read about it and understand it, but when you see results from your own body on a phone screen it gets real. Here are the people who can benefit the most:

People with diabetes. If you're using insulin, a prescription CGM is safest, and insurance might even cover it. An OTC model should be safe for you if you don't use insulin.

People with prediabetes. Prediabetes is typically treated with lifestyle changes rather than meds. What better way to make lifestyle changes than to know exactly what lifestyle changes are needed!

Anyone who wants more information about their health. We can all benefit by knowing how our lifestyle affects our blood sugar..

Cost

The current cost for two biosensors (about a month) is around $90-$100. But the app is free, and if all you want to do is learn some information it can be a one-time expense. For those who want continued information, sometimes subscribing can be a bit less expensive per month.

CGM can be a valuable tool for staying healthy

I'm glad I went on that month-long adventure. I highly recommend it to you, too, if you have questions about how your blood glucose affects your health. You could even consider giving a month-long adventure with CGM to a friend or loved one as a holiday gift!

And please post your comments and questions in the space below. Or contact us directly at Better My Meds -- we love hearing from you!

Download printable version