Continuous Glucose Monitoring (CGM) provides real-time insights into blood sugar levels, helping women manage metabolic changes tied to conditions like PCOS, menopause, and menstrual cycles.

Here's why it matters and how it works:

Key benefits:

• Track hormonal shifts: Understand blood sugar changes during menstrual cycles, PCOS, or menopause.
• Manage insulin resistance: Especially helpful for women with PCOS or at risk of type 2 diabetes.
• Improve lifestyle choices: Use real-time data to adjust diet, exercise, and sleep habits.

How CGM works:

• Components: A sensor under the skin measures glucose and sends data to a smartphone or receiver.
• Real-time data: Devices like Dexcom G7 and FreeStyle Libre 3 provide frequent updates (every 1–5 minutes).‍
• Actionable metrics: Track trends like Time in Range, Glucose Variability, and more.

Choosing the right device:

How to start:

1. Consult a doctor to choose the best CGM for your needs.
2. Establish a routine to track glucose at key times (e.g., fasting, post-meal, pre-exercise).
3. Use insights to adjust food, exercise, and sleep habits.

CGM empowers women to take control of their metabolic health with precision and clarity.

How CGM works

Understand the key components of CGM devices, how they track glucose in real time, and why this technology offers a clearer view of your blood sugar trends.

CGM device components

A CGM system includes two main parts: a sensor that sits under the skin to measure glucose levels and a transmitter that sends the data to a smartphone or other display device. These systems are designed to provide accurate glucose readings for a range of health needs.

Many popular CGM devices now feature compact, user-friendly designs that prioritise both functionality and comfort. The sensor works by measuring glucose in the fluid around your cells, offering a close estimate of your blood sugar levels.

CGM data collection and transmission

The sensor continuously tracks glucose levels, taking readings at regular intervals. This information is automatically sent to your display device, giving you near real-time updates on glucose trends.

Here’s a quick comparison of some current CGM systems:

Understanding CGM data

Metrics like Time in Range, Glucose Variability, and Trend Arrows can help you monitor glucose levels and spot patterns. These are particularly helpful for women managing fluctuations during menstrual cycles or menopause.

Standardised glucose reports provide a clear picture of daily patterns, making it easier to link changes to meals, exercise, or hormonal shifts. Experts suggest wearing your CGM for at least 14 days to establish a reliable baseline.

CGM apps often sync with other health tools, letting users track how glucose levels interact with exercise, sleep, and stress. This integrated approach can help women gain deeper insights into their metabolic health at various life stages.

Understanding how CGM works allows women to use this data to better manage their unique health needs.

CGM benefits for women's metabolic health

CGM (Continuous Glucose Monitoring) devices provide real-time insights, which can be especially helpful for women dealing with hormonal changes during menstrual cycles, PCOS, and menopause. These insights empower women to make better health decisions at various stages of life.

Tracking blood sugar during menstrual cycles

Blood glucose levels tend to follow predictable patterns throughout the menstrual cycle. For example, glucose levels are typically at their lowest around ovulation (days 13-14) and peak during the luteal phase (around day 24). Research also links higher oestrogen levels to lower daily median glucose levels, offering a clearer understanding of how hormones impact blood sugar.

Managing PCOS with CGM

For women with PCOS, CGM can be a game-changer in managing insulin resistance. Studies show that women with PCOS often have delayed glucose responses compared to those without the condition. Considering that women with PCOS are four times more likely to develop type 2 diabetes, CGM provides an effective way to monitor and address these risks early [2].

Monitoring metabolic changes during menopause

Menopause brings metabolic shifts, including higher fasting glucose, HbA1c, and post-meal glucose and insulin levels. CGM devices allow post-menopausal women to track these changes in real time. Programs like Vively even combine real-time monitoring with personalised coaching to help manage these fluctuations.

Choosing the right CGM device is key to addressing these unique health challenges and supporting women's metabolic health.

Choosing a CGM device

Picking the right CGM (Continuous Glucose Monitoring) device is a key step for women aiming to monitor their metabolic health effectively. Today’s CGM systems come with features that can help track hormonal changes and manage conditions like PCOS.

Key features to look for

When choosing a CGM device, focus on features that match your health priorities. For women dealing with hormonal shifts or specific health conditions, the most important factors are accuracy, sensor lifespan, and ease of accessing data. The Dexcom G7 and FreeStyle Libre 3 are top performers in accuracy, with ratings of 8.2% and 7.9%, respectively.

Real-time data is another critical feature. The Dexcom G7 updates every 5 minutes, while the FreeStyle Libre 3 provides readings every minute. These frequent updates are especially helpful for tracking glucose trends during different phases of the menstrual cycle.

Comparing popular CGM devices

Here’s a quick breakdown of how some leading CGM devices stack up:

Pairing CGM with health apps and wearables

Many CGM devices now sync effortlessly with health apps and wearables. For example, platforms like Vively combine CGM data with coaching tools to deliver real-time insights, starting at $249 for three months.

When selecting a CGM, consider how well it integrates with your current health devices. The Dexcom G7 offers broad compatibility, including direct links to insulin pumps like Tandem t:slim and Omnipod 5. The FreeStyle Libre 3 is also expanding its partnerships to enhance integration with other platforms.

Once you’ve chosen your CGM, the next step is learning how to make it a natural part of your daily life.

Using CGM in daily life

Research indicates that 70% of CGM users experience better glycaemic control.

Starting with your CGM device

Getting accurate glucose readings begins with setting up your device correctly. For women managing hormonal changes, proper setup is especially important for reliable data. When applying your CGM sensor, pick a spot with enough subcutaneous fat, like the back of your arm or your abdomen.

To ensure the best results during setup:

• Clean the application area thoroughly with alcohol.
• Let the site dry completely before attaching the sensor.
• Avoid areas with scars, stretch marks, or where there's a lot of movement.
• Follow the manufacturer's calibration steps if needed.

Creating a CGM routine

Consistency is key to getting the most out of your CGM. Here's a simple daily routine to follow:

By sticking to a routine like this, you'll reduce common issues and get the most out of your CGM.

Troubleshooting CGM issues

If you run into problems with your CGM, most can be fixed quickly. For accuracy concerns, check that your sensor is placed correctly and hasn't been compressed while sleeping. The Vively app offers real-time support and personalised coaching, starting at $249 for a three-month programme.

Here are solutions to common CGM problems:

Signal loss: Make sure Bluetooth is on, stay within 20 feet of your sensor, and keep the app running in the background.

Skin Irritation: Use barrier films, rotate sensor sites, and opt for hypoallergenic adhesives to avoid irritation.

Inaccurate Readings:

• Stay hydrated, as dehydration can affect accuracy.
• Avoid putting pressure on the sensor area.

Using a CGM has been shown to lower severe hypoglycaemic events by 40%. With these troubleshooting tips, you can confidently rely on your CGM to support your health goals.

Leveraging CGM for women's health

Research highlights that women experience unique metabolic shifts throughout their lives. Continuous Glucose Monitoring (CGM) data can play a key role in improving health by offering insights into nutrition, exercise, and lifestyle habits.

Using CGM data for nutrition

Tracking how your body reacts to different foods can help you make smarter choices. For example, recognising foods that lead to glucose spikes (like refined sugars or processed snacks) and adjusting meal timing can make a big difference.

"Track your glucose response to different breakfast options for a week. This helps identify which meals keep you stable until lunch." - Dr. Michelle Woolhouse, Vively

CGM data isn't just about food – it can also help fine-tune your exercise routine for better metabolic health.

Exercise timing and adjustment with CGM

Your CGM can pinpoint the best times for exercise based on your glucose trends. By monitoring glucose levels 30 minutes before working out and during activity, you can adjust your routine to fit your body's needs.

Hormonal changes, such as those during menstrual cycles, may also affect performance and recovery. For instance, morning workouts require checking pre-workout glucose levels to avoid dips, especially during hormonal fluctuations.

Just as exercise timing matters, sleep and stress management are equally important for glucose control.

Curious how a CGM can support your health goals? Here are 7 ways it can boost your metabolic health.

Improving sleep and stress with CGM

Sleep and stress have a major impact on glucose regulation. Hormonal shifts, whether during menstrual cycles or menopause, can increase stress and disrupt sleep, leading to noticeable glucose changes.

Your CGM can uncover patterns such as:

• The effect of late-night eating on morning glucose levels
• Glucose spikes triggered by stress
• Sleep disruptions and their impact on glucose stability
• Recovery needs during hormonal changes

Conclusion and key points

Continuous Glucose Monitoring (CGM) provides real-time insights that can help women manage unique metabolic challenges. Dr. David Nathan, Director of the Diabetes Centre at Massachusetts General Hospital, explains: "CGMs show you where your blood sugar levels are and where they are going... It shows you the graph of whether you're on the up slope or the downslope".

This immediate feedback is particularly helpful for addressing hormonal fluctuations that affect glucose levels.

Studies highlight specific ways CGM supports women's health:

These features make CGM a powerful tool for women looking to manage their metabolic health with precision and clarity.