Have you been told that you’re prediabetic or hypoglycemic?
According to the CDC, approximately 98 million American adults, which is more than 1 in 3, have prediabetes, meaning their blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. Surprisingly, most people with prediabetes don’t even know they have this condition or why it’s a problem.
Chronically elevated blood sugar levels eventually lead to elevated insulin levels and insulin resistance. This causes inflammation that can quietly damage your blood vessels, increasing the likelihood of developing metabolic syndrome, type 2 diabetes, heart disease, and stroke. Emerging research also links insulin resistance in the brain to Alzheimer’s disease, often referred to as Type 3 Diabetes, highlighting the broader impact of blood sugar dysregulation on cognitive health.
On the other end of the blood sugar spectrum, hypoglycemia occurs when blood sugar levels drop below the normal range, often resulting in symptoms like shakiness, sweating, confusion, dizziness, and, in severe cases, loss of consciousness or seizures.
Knowing this, it’s in our best interest to take steps to regulate our blood sugar!
Would you benefit from a Continuous Glucose Monitor?
If you’ve been told you’re prediabetic or hypoglycemic, wouldn’t it be empowering to see exactly how your diet and lifestyle impact your blood sugar in real time?
Continuous Glucose Monitors (CGMs) are an excellent tool for tracking your blood sugar throughout the day. These small wearable devices provide real-time insights into glucose levels, helping individuals to make informed choices about their health.
CGMs are typically prescribed by medical professionals for managing Type 1 and Type 2 diabetes, to alert the wearer when their blood sugar drops too low or is too high. This helps the wearer know when to eat something to raise blood sugar, or whether to increase their insulin dose to lower blood sugar. In general, CGMs have not been available to anyone without a diabetes diagnosis. Insurance companies typically do not pay for CGMs without a diabetes diagnosis.
However, as more and more people are being told that their blood sugar is in the prediabetic range (HA1C in the range of 5.7 and 6.4), the demand for CGMs has increased. Several companies are now selling CGMs without a doctor’s prescription.
After all, the time to address dysregulated blood sugar is before it develops into a full-blown diabetes diagnosis!
What is a continuous glucose monitor?
A CGM is a compact device that tracks glucose levels continuously throughout the day and night. Unlike traditional finger-prick monitors, which provide a single snapshot of blood sugar, CGMs deliver ongoing data by measuring glucose in the interstitial fluid beneath the skin. Most sensors are set up to track data for 7-14 days.
A CGM system typically includes:
- A sensor, attached the skin, that detects glucose levels.
- A transmitter that sends data to a smartphone or monitoring device.
- An app or receiver to visualize and interpret trends.
Benefits of using a continuous glucose monitor
CGMs are more than just a tool for diabetes management. CGMs allow you to:
- Monitor your blood sugar in real time, giving you instant feedback on how your diet, exercise and stress levels affect your blood sugar.
- Identify blood sugar patterns with foods, sleep, exercise, stress and other activities.
- Tailor your diet based on glucose responses to various foods.
All of this information helps you manage your diet and lifestyle, and helps you reduce the risks of elevated blood sugar.
How food affects blood sugar readings
Food is the most significant factor influencing glucose levels. Understanding the effects of different macronutrients is important:
- Carbohydrates are the primary driver of glucose spikes. Simple carbs like sugar, white rice and white-flour foods cause rapid increases (and crashes), while complex carbs have a slower impact.
- Proteins and fats have minimal effects on blood sugar and can contribute to delaying glucose rises when consumed alongside carbohydrates.
Each food has a glycemic index (GI), which is a measure of how quickly and high it raises blood sugar. Carbs with a high GI, like candy, soda or white bread, spike blood sugar quickly. Low-GI carbs, such as vegetables, whole grains and legumes, lead to steadier glucose responses.
Combining carbs with protein and fat slows glucose absorption, lowering the total glycemic load of the meal and reducing spikes. Fiber and acidic foods such as lemon juice or vinegar also blunt the glycemic load of a meal. Eating the vegetables and protein in a meal before the carbs also helps blunt the glycemic response.
How exercise affects blood sugar readings
Physical activity impacts glucose differently based on the type and intensity of exercise.
- Aerobic activities like jogging, cycling or swimming generally lower blood sugar, as muscles use glucose for fuel.
- Anaerobic intense workouts like weightlifting and HIIT workouts may cause temporary glucose spikes due to a temporary spike in stress hormones.
- Vigorous exercise shortly before a meal can lower blood sugar to offset the upcoming blood sugar rise of the meal.
- Light exercising such as walking after a meal can blunt post-meal glucose spikes.
How stress affects blood sugar readings
Stress triggers a fight-or-flight response, releasing cortisol. Cortisol raises blood sugar. This is why people who are chronically stressed may have consistently higher blood sugar levels, regardless of their diet and exercise habits. Prolonged stress can lead to consistently higher glucose levels, increasing the risk of insulin resistance.
Recognizing stress patterns with a CGM allows you to implement strategies to lessen its impact. Adding stress relieving techniques such as restorative exercise, meditation, deep breathing, body work and connecting with nature helps to move the body from a “fight or flight” state into a “rest and relax” state, lowering cortisol and blood sugar.
Continuous glucose monitors are more than just a tool for diabetes management—they are a window into how our lifestyle choices impact metabolic health. By understanding the effects of diet and lifestyle on glucose levels, you can use a CGM to make informed, proactive choices that support long-term wellness.
At Radiance Functional Medicine, we are here to help you with holistic blood sugar management. We offer an option for Continuous Glucose Monitors, as well as nutrition counseling and functional medicine. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Consultation.
