Managing diabetes has become more efficient and convenient with Continuous Glucose Monitoring (CGM) systems like FreeStyle Libre and Dexcom. These advanced devices provide real-time glucose readings, helping patients make informed decisions about their health. However, simply wearing a CGM device is not enough. Making key lifestyle changes to optimize the use of continuous glucose monitoring can improve accuracy, effectiveness, and overall diabetes management.
Take Lisa, for example—a 47-year-old woman diagnosed with type 2 diabetes five years ago. She switched to a CGM to track her blood sugar levels, but despite wearing the device daily, her readings were inconsistent, and she struggled with high fluctuations. After working with her doctor and making specific lifestyle changes—such as adjusting her diet, exercise routine, and hydration—Lisa saw remarkable improvements in her glucose stability. Her A1C levels dropped from 8.5% to 6.9% in just six months!
According to the Centers for Disease Control and Prevention (CDC), nearly 37 million Americans have diabetes, and many of them rely on CGM technology for glucose control. To get the best results from these devices, it’s essential to support them with a healthy lifestyle. Below, we’ll explore the seven most effective lifestyle changes to enhance your CGM experience and help you manage diabetes more efficiently.
1. Eat a Balanced, Low-Glycemic Diet
Your diet plays a critical role in blood sugar stability. A CGM can show you how different foods affect your glucose levels, but making dietary changes is key to optimizing results.
- Why It Matters: The food you eat directly influences how much glucose enters your bloodstream. High-carb and high-sugar foods cause rapid spikes, while balanced meals help keep levels steady.
- What to Do:
- Focus on low-glycemic foods such as whole grains, lean proteins, nuts, seeds, and non-starchy vegetables like spinach and bell peppers.
- Limit processed foods, refined sugars, and high-carb meals such as white bread, pasta, and sugary drinks.
- Pair carbs with proteins or healthy fats (e.g., apple slices with peanut butter) to slow down glucose absorption and prevent rapid increases.
- Eat smaller, more frequent meals to avoid extreme highs and lows in blood sugar levels.
- How Your CGM Helps: Use your CGM to track how specific foods affect your glucose. If you notice spikes after certain meals, adjust your portions or choose alternatives.
2. Stay Hydrated Throughout the Day
Dehydration can lead to higher blood sugar levels, which may result in inaccurate CGM readings. Water helps your kidneys flush out excess glucose, making hydration a crucial factor in diabetes management.
- Why It Matters: When your body lacks enough water, blood sugar becomes more concentrated, potentially causing false high readings on your CGM. Dehydration can also lead to fatigue and headaches, making it harder to manage diabetes.
- What to Do:
- Aim for at least eight 8-ounce glasses of water per day or more if you’re physically active.
- Reduce intake of sugary drinks and excessive caffeine, as these can cause dehydration.
- If plain water feels boring, try infusing it with lemon, cucumber, or mint for flavor.
- Set reminders on your phone or use an app to track your daily water intake.
- How Your CGM Helps: If your glucose readings are unexpectedly high, try drinking water and see if they stabilize before making other changes.
3. Engage in Regular Physical Activity
Exercise is one of the most effective ways to lower blood sugar levels. Your CGM can help track how different activities impact your glucose, allowing you to adjust your workouts accordingly.
- Why It Matters: Physical activity improves insulin sensitivity, meaning your body can use glucose more efficiently. Even moderate exercise can help reduce blood sugar levels and lower A1C.
- What to Do:
- Engage in at least 150 minutes of moderate exercise per week (e.g., brisk walking, swimming, cycling).
- Include strength training exercises (such as lifting weights or resistance band workouts) to build muscle and improve glucose metabolism.
- Track how different types of exercise affect your glucose—some activities may cause temporary drops (e.g., running), while others may lead to short-term increases (e.g., intense weightlifting).
- How Your CGM Helps: Monitor your glucose levels before, during, and after exercise to see how your body responds. If levels drop too low, adjust your meal timing or snack intake.
4. Get Enough Quality Sleep
Lack of sleep can cause insulin resistance, leading to higher glucose levels. CGM users often notice that poor sleep correlates with increased morning blood sugar readings.
- Why It Matters: Sleep deprivation disrupts hormones like cortisol and insulin, making it harder to maintain stable blood sugar levels. Poor sleep can also increase cravings for high-carb foods.
- What to Do:
- Aim for 7–9 hours of sleep per night to promote glucose balance.
- Create a consistent sleep schedule, going to bed and waking up at the same time daily.
- Avoid blue light from screens (phones, tablets, TVs) at least an hour before bedtime.
- Keep your bedroom cool, dark, and quiet for optimal sleep quality.
- How Your CGM Helps: If your morning glucose levels are higher than expected, review your sleep habits and make necessary adjustments.
5. Reduce Stress and Manage Mental Health
Stress triggers the release of cortisol, a hormone that can raise blood sugar levels. If you notice spikes in your CGM readings during stressful periods, consider implementing stress management techniques.
- Why It Matters: Long-term stress can increase insulin resistance, leading to poor glucose control. Mental health also plays a significant role in diabetes management.
- What to Do:
- Practice deep breathing, meditation, or yoga to lower stress.
- Engage in activities that promote relaxation, such as listening to music or spending time outdoors.
- Seek professional support if anxiety or depression affects your daily life.
- How Your CGM Helps: If you see unexpected glucose spikes, consider whether stress or anxiety may be a factor and try relaxation techniques.
6. Follow a Consistent CGM Placement and Usage Routine
For your CGM to work effectively, proper placement and sensor care are essential.
- Why It Matters: Incorrect placement can lead to inaccurate readings or premature sensor failure.
- What to Do:
- Always apply the sensor to recommended areas (such as the back of the upper arm for FreeStyle Libre or the abdomen for Dexcom).
- Change your sensor as instructed to avoid inaccurate readings.
- Keep the device clean and avoid excessive sweating or water exposure that could affect adhesion.
- How Your CGM Helps: Following best practices for CGM care ensures reliable glucose tracking.
7. Review and Act on Your CGM Data
Simply wearing a CGM is not enough—you must analyze and act on the data to make meaningful changes.
- Why It Matters: Reviewing trends helps you understand which foods, activities, or habits are affecting your glucose levels.
- What to Do:
- Regularly review your glucose trends and identify patterns.
- Share your CGM reports with your doctor or diabetes educator to make necessary adjustments.
- Use CGM alerts to prevent hypoglycemia or hyperglycemia before they become serious.
- How Your CGM Helps: The more you engage with your data, the better control you’ll have over your diabetes.
How Can Aptiva Medical Help You?
At Aptiva Medical, we are committed to helping patients across the United States access the best Continuous Glucose Monitoring devices for diabetes management. Whether you need a FreeStyle Libre, Dexcom G6, or Dexcom G7, we provide high-quality medical supplies to support your journey to better health.
- Expert Support: Our knowledgeable team can guide you in selecting the right CGM device based on your lifestyle.
- Fast & Reliable Shipping: We deliver medical supplies directly to your doorstep, ensuring you never run out of essential diabetes tools.
- Insurance Assistance: We work with Medicare, Medicaid, and private insurance to help you get your CGM at the lowest possible cost.
Visit us at: 5249 NW 33rd Ave, Fort Lauderdale, FL 33309
Call us today: (800) 310-2568
Ready to take control of your diabetes management? Contact Aptiva Medical and let us help you find the perfect CGM solution for your needs!
Frequently Asked Questions
Can continuous glucose monitoring (CGM) devices be used by individuals without diabetes?
Yes, some wellness enthusiasts use CGMs to monitor how their diet and lifestyle affect their blood sugar levels, even without a diabetes diagnosis.
Are CGM devices covered by insurance?
Coverage varies; while many insurance plans cover CGMs for individuals with diabetes, those without a diagnosis may face out-of-pocket expenses.
Can I wear my CGM device during all daily activities?
Yes, most CGMs are designed to be worn continuously, including during activities like swimming, sleeping, and exercising.
How can I ensure I receive critical alerts from my CGM app?
To avoid missing important notifications, regularly check your smartphone’s settings, disable automatic updates until compatibility is confirmed, and verify alert delivery after connecting new accessories.
