How we calculate your Wellness Score using your CGM data
June 29, 2022

How we calculate your Wellness Score using your CGM data

Your blood glucose levels are an indicator of your metabolic health. Using a CGM can help you to understand how your body responds to your lifestyle, including your diet, exercise, stress and sleep. Vively’s CGM data forms part of your Wellness Zone. Read on to learn more.

What is wellness?

The WHO defines health as a “state of physical, mental and social well-being”. It’s not merely the absence of disease. Wellness is the practice of regular healthy habits to sustain optimal physical and mental health outcomes so you thrive, rather than merely survive.

What is the Wellness Zone?

The Wellness Zone gives you an appraisal that takes into consideration four of the major health players: diet, movement, stress levels and sleep. Health and wellness are never measured by one thing alone. So, the Wellness Zone combines these four factors to provide you with an insight into how you can aim for a higher score by achieving a culmination of different habits.

It is an analysis of all your daily glucose readings, logged meals, snacks and drinks, as well as your activity measures like exercise, sleep, fitness levels, muscle strength and stress. The reason we give a score is to help you gain insights into how different habits change the metabolic functions in the body. The better your score, the more likely you have good regular habits.

When you see these personalised, real-time insights and how they change depending on your choices, it can help you make educated decisions based on your health goals. Not only that, you will be able to see the impact of your choices instantly.

How your CGM works

The CGM monitors your blood glucose levels. It will signal whether your glucose peaks quickly, whether you experience a double peak, how long your sugars take to come back into rhythm and or whether your sugars drop.

Lifestyle decisions are not mutually exclusive. Therefore, assessing your lifestyle decisions in combination gives you access to more information regarding your choices. For example, if you choose to have a carbohydrate-loaded meal, but then go for a walk, you may notice that your glucose peak is moderated as opposed to eating the meal and then having a nap. Or maybe you indulge in some dark chocolate one day and notice a peak in glucose, then the next day, you see what happens if you add 4-5 nuts to your afternoon snack.

Interpreting your Wellness Zone

Vively uses an evidence-based framework for integrating various data sources from wearables and devices such as CGMs, to create a holistic score.

The score is provided between 1-10. 10 being optimal (you are a wellness champion!) to and 1 being less than sub-optimal. As a general rule, you want to aim for a stable and controlled glucose response:

  • 10 – wonderful, negligible glucose response
  • 8-9 – very good, minimal glucose fluctuation
  • 6-7 – moderate, this may indicate for you to pay attention to your food and lifestyle choices. You might try substitutions of either food choices, quantities or exercise.
  • 5 and below – poor, this may indicate for you to pay attention to either eliminating or minimising choices and seek extra support to analyse results as needed.

Why are blood glucose levels important?

Maintaining a healthy blood-glucose range is important for good metabolic and cellular health. Dysregulated sugar levels are associated with metabolic syndrome, heart disease, some cancers, dementia and obesity. Stable blood glucose is a sign of good health and balance.

The body keeps blood glucose levels under tight control. What you eat, when you eat, how much you eat and your exercise, sleep and stress levels all impact this tight control. Signs of metabolic fluctuations appear decades prior to disease being diagnosed.

What influences your blood glucose response?

Many factors determine the post-prandial (after a meal) profile. In people without diabetes, the normal fasting level (no food for over 8 hours) is 3.9-5.6 mmol/l.

The two ways to gauge your blood glucose response includes the average glucose in and outside the expected norm and how much variability there is.

Glucose levels start to rise about 10 minutes after you start eating a meal, based on the carbohydrates in it. The blood glucose profile is determined by carbohydrate absorption (quality and quantity), the amount of insulin produced and glucagon secretion. The amount of protein, body muscle mass, level of insulin resistance, internal and external stress and exercise will impact this combination and therefore blood glucose levels.

How to improve your Wellness Zone

Your Wellness Zone is within your control and will be determined by your eating, exercise and lifestyle habits. Using the CGM will allow you to add or subtract various variables to see their effect. This could look like:

Please speak with your lifestyle medicine practitioner to learn more about CGMs and how you can use it to improve your lifestyle and long-term health.

Please note: this is not medical advice, and does not take into consideration all health criteria. We do not recommend you use this product instead of regular medical support. It has been developed to help you gain access to metabolic and cellular health insights and is not diagnostic.

For more information, check out these resources:

Dr Michelle Woolhouse

Integrative GP and Vively Medical Director

Dr Michelle Woolhouse is an integrative GP, with over 20 years experience treating chronic conditions through lifestyle medicine