After using a continuous glucose monitor for three months, I finally cracked my "blood sugar code" | A real-life experience
, by 潘振斌, 4 min reading time
As a type 2 diabetic for 5 years, my previous blood sugar management could be described as "blind":
Eating the same mixed-grain rice, my blood sugar would be 7.2 mmol/L one day, but then spike to 9.5 mmol/L the next; I felt fine after exercise, but my blood sugar would drop to 3.8 mmol/L; my doctor told me to adjust my diet, but I had no idea what the problem was – until 3 months ago, when I started using a continuous glucose monitor (CGM), and finally understood my blood sugar fluctuations. My blood sugar management went from "passive reaction" to "active control."
Three eye-opening "blood sugar discoveries," revealing that I had been eating and exercising incorrectly all along.
Discovery 1: My beloved "healthy mixed-grain rice" was actually a hidden blood sugar "killer."
I always thought that mixed-grain rice was healthier than white rice, and I would eat a full bowl every time. After using the CGM, I discovered that the mixed-grain rice I was eating (corn + millet + rice = 1:1:1) caused my blood sugar to peak at 10.3 mmol/L one hour after the meal, even higher than white rice!
Later, I looked at the curve and realized the problem was the "cooking time"—to achieve a soft texture, I cooked the mixed-grain rice for 40 minutes, causing the starch to completely gelatinize, thus increasing the glycemic index. After adjusting to "soaking for 30 minutes + steaming for 20 minutes," the same amount of mixed-grain rice resulted in a post-meal peak of 7.8 mmol/L, well within the target range.
Discovery 2: Drinking milk before bed can prevent nocturnal hypoglycemia.
I used to experience "morning hyperglycemia," thinking it was due to insufficient medication dosage. Only after using the CGM did I discover that it was actually "nocturnal hypoglycemia rebound": every day around 3 AM, my blood sugar would drop to 3.7 mmol/L, and my body would secrete a large amount of glucose-raising hormones to compensate, causing my blood sugar to spike to 8.5 mmol/L in the morning. The doctor suggested I drink half a glass of warm milk before bed, and the effect was immediate—the continuous glucose monitoring (CGM) data showed that after drinking milk, my blood sugar remained stable between 4.5-5.0 mmol/L overnight, and my morning blood sugar dropped to 6.2 mmol/L. The dizziness and fatigue I had been experiencing disappeared completely.
Discovery 3: A 20-minute walk is more effective for blood sugar control than a 1-hour run.
As a fitness enthusiast, I used to think that "the higher the exercise intensity, the better the blood sugar control," and I would run 5 kilometers three times a week. However, the CGM data showed that my blood sugar dropped rapidly after running, sometimes even below 3.9 mmol/L, requiring immediate sugar intake, which was actually detrimental to blood sugar stability.
Later, I tried "walking for 20 minutes one hour after meals," and found that the blood sugar curve showed a "steady decline" trend: the post-meal peak dropped from 9.1 mmol/L to 7.3 mmol/L, and the blood sugar remained stable for about 4 hours without rebounding. It turns out that for people with type 2 diabetes, low-intensity, long-duration aerobic exercise is more suitable for blood sugar control than high-intensity exercise.
Complete record of daily usage scenarios, convenience exceeded expectations
Wearing experience: Almost imperceptible, completely unaffected daily life
When I first wore it, I was quite nervous, worried that it would hurt or affect showering and sleeping. In reality, there was only a slight stinging sensation when the soft needle was inserted (much less painful than fingerstick blood sampling), and the sensor was attached to the outside of my arm, weighing less than 4 grams, completely invisible under long-sleeved clothing.
I didn't need to remove it when showering, and there was no problem with swimming or sleeping. I wore it for 3 months and only experienced one minor allergic reaction (skin redness), which was easily treated with some anti-allergic cream. Those with sensitive skin can apply a protective cream to their skin beforehand.
APP functions: The warning system saved me twice
The continuous glucose monitor's app is truly practical! I set the warning values for hypoglycemia at 3.9 mmol/L and hyperglycemia at 10.0 mmol/L. Twice, my phone popped up a notification warning me that my blood sugar was about to drop too low – once during a meeting and once while I was shopping. I was able to eat a small biscuit in time, avoiding dizziness and palpitations.
There's also a "data sharing" function. I linked my husband's and doctor's phones, so my husband can monitor my blood sugar levels even when he's on a business trip. During follow-up appointments, the doctor can directly view the blood sugar curve in the app, allowing for precise adjustments to my medication without needing to bring a stack of lab reports.