Struggling to make Continuous Glucose Monitoring (CGM) part of your routine? With the right steps, CGM can simplify diabetes management and improve health.

Key takeaways

• Proper CGM setup, placement, and connection to a smartphone ensure accurate readings and seamless tracking.

• Using CGM data to adjust meals, workouts, and sleep patterns helps maintain stable glucose levels.

• Regular maintenance and troubleshooting prevent sensor issues, ensuring consistent and reliable glucose monitoring.

Introduction

Here's how to make Continuous Glucose Monitoring (CGM) work for you:

1. Set up correctly
2. Wear regularly
3. Personalise alerts
4. Connect to your phone
5. Use for meal planning
6. Improve workouts
7. Optimise sleep
8. Share data with doctor
9. Join CGM communities
10. Maintain your device

‍CGM gives you real-time glucose data without finger pricks. It helps manage diabetes and can improve overall health.

Quick Comparison:

Key benefits:

• Constant glucose updates
• Smarter food and exercise choices
• Fewer low blood sugar events
• Less finger pricking

To get the most from your CGM:

• Check readings at least every 8 hours
• Respond quickly to alarms
• Set targets with your doctor
• Aim for 70%+ Time in Range (3.9-10.0 mmol/L)

1. Set up your CGM correctly

Let's get your CGM up and running:

Pick the right CGM

Here's a quick look at popular CGMs:

Think about:

• Sensor change frequency
• Calibration needs
• Age requirements
• Smartphone compatibility

Set up and calibrate

Got your CGM? Let's set it up:

1. Clean the site

Wash your hands, clean the sensor site with alcohol, and let it dry.

2. Apply the sensor

• Dexcom G6: Abdomen (adults) or lower back/upper buttocks (kids 2-17)
• FreeStyle Libre 2: Back of upper arm

3. Connect to your device

Download the app and follow its setup guide.

4. Calibrate (if needed)

Dexcom G6 and FreeStyle Libre 2 don't need calibration. For Medtronic Guardian 3, calibrate twice daily.

2. Wear your CGM regularly

Wearing your CGM consistently is crucial. Here's what you need to know about sensor placement and changes.

Where to place the sensor

The right spot impacts comfort and accuracy. FDA-approved sites:

For best results:

• Pick a spot with enough fat
• Avoid scars, tattoos, or irritated areas
• Stay 3+ inches from insulin sites
• Choose a place that won't rub or get bumped

Many find the upper arm works well. It's less likely to snag and feels good while sleeping.

For more insights on how Continuous Glucose Monitors (CGMs) can enhance your metabolic health, check out 7 ways CGM can improve your metabolic health.

When to change sensors

Timely changes keep readings accurate:

Don't ignore those change alerts!

Quick tips:

• Clean the new site with soap and water
• Let skin dry completely
• Try skin prep wipes for better adhesion
• Rotate sites for skin health

3. Set up your alerts

Setting up CGM alerts is crucial. Here's how to do it right:

Choose your glucose limits

Start here, then adjust based on your needs and doctor's advice.

‍Pro tip: Set your high alert to 8.3 mmol/L instead of 10.0 mmol/L. This gives you time to act before things get out of hand.

One user boosted their Time in Range from 70-75% to 85-90% with this tweak. They caught trends early and made changes before glucose levels spiked too high.

Balance alerts and daily life

Too many beeps? Here's how to stay informed without losing your mind:

1. Use different sounds for highs and lows
2. Set predictive alerts (if your CGM has them)
3. Use the snooze feature wisely

For example, on the MiniMed 670G system, you can set different limits for different times:

This setup helps you avoid nighttime lows while keeping tabs on daytime highs.

Don't forget your CGM app settings. Make sure your phone lets those important alerts through.

4. Connect to your phone

Want to supercharge your CGM? Link it to your smartphone. Here's how:

Link CGM to apps

1. Download your CGM's official app:

• Dexcom G6/G7: Dexcom G6 app
• FreeStyle Libre: FreeStyle Libre 2 or LibreLink app

2. Set it up:

• Dexcom: Configure alerts, input health info‍
• FreeStyle Libre: Register, scan your sensor

3. Connect to other apps:

‍Dexcom users: Share data with Google Fit or Samsung Health (needs Dexcom G6 app v1.4.0+)

Try these for extra features:

Check data on the go

Once connected, you can:

• See glucose levels in real-time
• View 8-hour history graphs (FreeStyle Libre)
• Get high/low alerts
• Log food and exercise

Pro tip: With Dexcom G7, share your CGM data with up to 10 people. It's like having a glucose-watching squad!

To get the most out of your Continuous Glucose Monitor (CGM), learn about the Top 5 common CGM mistakes and how to avoid them.

5. Use CGM for meal planning

CGM data can change how you plan meals. Here's how:

Learn your food reactions

Track how foods affect your glucose:

1. Log meals in your CGM app
2. Check levels before and 2 hours after eating
3. Spot patterns in your blood sugar responses

Aim for levels under 7.8 mmol/L post-meal, returning to normal within 2-3 hours.

Time your meals right

Use CGM data to optimise meal timing:

• Check before eating to confirm hunger
• Watch post-meal levels to see food processing time
• Adjust meal spacing for stable glucose

"The Vively app translates your CGM data into actionable insights, helping you make small, meaningful changes to stabilise glucose levels and support better metabolic health." - Dr Michelle Woolhouse

Try eating carbs after protein and fat. It might help reduce glucose spikes.

CGM isn't just for diabetes. It's for anyone wanting to boost their diet and health.

6. Improve workouts with CGM

CGM data can supercharge your exercise routine. Here's how:

Track glucose during exercise

Keep an eye on your CGM every 15–30 minutes while working out. This helps you:

• Avoid lows (under 5.0 mmol/L)
• Steer clear of highs (over 13.9 mmol/L)
• See how different activities impact your levels

‍Fun fact: Aerobic exercises like walking often drop your blood sugar, while anaerobic activities like weightlifting might bump it up.

Tweak your workout

Use your CGM data to fine-tune your exercise:

After your sweat session, keep tabs on your CGM for 90 minutes. Why? To catch any sneaky delayed lows.

‍Heads up: CGM readings might lag during exercise. If something feels off, double-check with a good old fingerstick test.

7. Use CGM for better sleep

Your CGM isn't just for daytime use. It can help you sleep better too. Here's how:

Check nighttime patterns

Look at your CGM data while you sleep:

• Drops below 3.9 mmol/L? You might wake up.
• Spikes above 10.0 mmol/L? You could get restless.

Pro tip: Connect your CGM app to sleep trackers like Apple Health or Fitbit. It's like having a sleep detective and a glucose spy working together.

Tweak your evening routine

Want steadier nighttime glucose? Try these:

1. Eat dinner earlier (3-4 hours before bed)
2. Skip late-night snacks (or go low-carb)
3. Ditch screens an hour before bed

Vively’s leading dietitian, Charlotte Battle, says:

"Optimising your evening routine can support more stable overnight glucose levels. Simple changes like adjusting meal timing, choosing lower-carb snacks, and improving sleep habits can make a big difference."

Talk to your doctor about CGM alerts that won't ruin your beauty sleep.

8. Share data with your doctor

Your CGM isn't just for you—it's a goldmine for your doctor. Here's how to use it:

Turn on data sharing

Most CGM apps let you share data with your healthcare team:

• Dexcom: Use the app
• FreeStyle Libre 3: Enable in your account
• Medtronic: Use Carelink

Not sure? Ask your clinic. They might use TidePool, Diasend, or Glooko.

Prep for appointments

Make your doctor visits count:

1. Review your data
2. Spot weird patterns
3. Bring questions about trends

‍Pro tip: Ask how often they want to see your data. Monthly uploads are usually best, especially after insulin changes.

Use this table to track discussion points:

9. Join CGM groups

CGM use doesn't have to be a solo experience. Here's how to connect with others:

Find CGM communities

• Online forums: Check out Diabetes Daily for CGM discussions.
• Facebook groups: CGM in the Cloud has 27,000+ members sharing advice.
• Discord servers: For 14-26 year-olds, join diabetes-focused servers for CGM chats.
• Nonprofits: Beyond Type 1 and Breakthrough T1D offer community connections.

Share and learn

In these groups, you can:

• Get tech support for CGM setup
• Find emotional support from others who get it
• Pick up practical tips for CGM challenges

Some groups even host in-person events. At one "build party", 80+ people set up their CGM systems together with a Nightscout expert

10. Keep your CGM working well

Maintain your device

Want your CGM to work like a charm? Here's how:

Clean the site with alcohol before applying. Let it dry. Press the inserter firmly for 30-60 seconds. Wipe the transmitter with alcohol before attaching. Switch up your sensor spots. Store sensors in a dry place at 36-86°F.

Fix common problems

Sensor errors lasting over 3 hours? You might need a new one. And don't forget: Dexcom G6 transmitters last about 90-112 days.

Conclusion

Let's wrap up with some key tips and reasons to stick with your CGM:

Quick Tips

1. Set up and calibrate correctly
2. Wear regularly, change as needed
3. Use personalised alerts
4. Connect to your phone
5. Plan meals with CGM data
6. Track glucose during workouts
7. Check nighttime patterns
8. Share data with your doctor
9. Join CGM communities
10. Maintain your device

Why Keep Using Your CGM?

CGMs are game-changers. Here's why:

• Constant updates: Get up to 1,440 glucose readings daily.
• Smarter choices: Use real-time data for food, exercise, and meds.
• Fewer lows: Regular use can cut down on hypoglycemia.
• Less finger pricking: Say goodbye to constant finger sticks.

To maximise your CGM:

• Check readings every 8 hours (at least)
• React fast to alarms
• Set targets with your doc
• Aim for 70%+ Time in Range (3.9-10.0 mmol/L)

Stick with it. Your health will thank you.

Take control of your hormonal health with real-time insights from CGM technology. Learn how the Vively hormone health program can help you balance your hormones and feel your best.

FAQs

How to keep CGM from falling off?

Keeping your CGM sensor stuck can be a pain. Here's what works:

1. Scrub that skin before you stick it on
2. Clean the spot with alcohol or soap
3. Don't sweat it (literally) when you put it on
4. Get rid of old sticky stuff from past sensors
5. Watch out for lotions and creams; they can mess things up
6. Leave a clear patch for the needle

Quick tip: Press gently around the edges after you put it on. It helps it stick better.

How to get the most out of CGM?

Want your CGM to really work for you? Try this:

Check your levels when you:

• Roll out of bed
• Chow down
• Hit the gym
• Hit the hay

Some folks like to check 1-2 hours after meals too.

Always check if you feel off. Your body knows when something's up.

Set up those alerts. Make them work for YOU.

And don't forget to drink water. It helps your CGM do its job better.

Here's the deal: Your CGM is like a fitness tracker for your blood sugar. The more you use it, the more you'll get it.

Vively is a metabolic health app that can help women undergoing the menopause transition improve their quality of life. The Vively app integrates with continuous glucose monitors (CGM) to help women understand how their lifestyle is impacting their blood sugar levels. This, combined with in-app education and support can help women improve their symptoms. Chat to your doctor about whether Vively may suit you.