Have We Gone Too Far with Tracking Health?

With the rise in personalised nutrition and the constant evolution of technology to monitor our health, are we going too far? Nutritionist Phil Beard digs deeper into its implications to our healthcare.

The rapid rise of health tracking devices like smartwatches and continuous glucose monitors (CGMs) has revolutionised how we approach wellness. These tools offer real-time insights into metrics like heart rate, glucose levels, sleep patterns, and more. For individuals with chronic conditions, such as diabetes, these devices can be lifesaving. But their increasing use among healthy individuals raises important questions: Are we over medicalising normal bodily functions? Are we losing sight of what health really means?

The Promise of Health Tracking Technology

Health tracking technology has evolved from basic step counters to advanced devices capable of measuring interstitial glucose, oxygen saturation, and even detecting arrhythmias. According to research published in the American Journal of Clinical Nutrition (AJCN), CGMs provide valuable insights into glycaemic responses and how different foods impact blood sugar levels. This can help individuals personalise their diets and potentially improve metabolic health.

For people with diabetes, the benefits are clear. CGMs have been shown to reduce episodes of hypoglycaemia, improve HbA1c levels, and provide useful data for insulin management. These benefits are supported by strong clinical evidence and underscore the value of such devices in medical contexts.

But What About Healthy Individuals?

The AJCN study also highlighted a growing trend: the adoption of CGMs by individuals without diabetes to monitor blood sugar levels for "wellness optimisation." While the data can be intriguing, this raises significant concerns about overusing health technology:

Normal Fluctuations Are Not Problems
The study pointed out that glucose spikes after meals are a natural physiological response, especially when consuming carbohydrate-rich foods. For healthy individuals, these fluctuations are well-regulated by the body’s insulin response and do not indicate dysfunction. Using CGMs in such cases may lead to unnecessary dietary restrictions, such as avoiding perfectly healthy foods like fruits and whole grains, based on minor glucose changes.

Psychological Burden and Anxiety
The AJCN research also cautions against the potential for increased anxiety among healthy users. Constant exposure to data can create a fixation on achieving "perfect" glucose levels, even when the body’s natural regulatory mechanisms are functioning well. This can lead to stress, unhealthy food avoidance, or even eating disorders like orthorexia, a condition marked by an obsessive focus on eating "correctly."

Medicalisation of Normal Health
The normalisation of CGM use among the general population risks turning everyday bodily processes into problems that need solving. This "medicalisation" of health may lead to over-reliance on technology and diminish trust in the body’s innate ability to maintain homeostasis.

 Striking the Right Balance

Health tracking technology has its place, particularly for individuals with chronic conditions or specific health goals. There is more research happening with the use of wearable technology in medical scenarios taking place throughout the world, however, for the average healthy person, these tools should be used with caution:

Focus on Overall Patterns, Not Individual Numbers
The AJCN study emphasises the importance of understanding glucose trends rather than fixating on individual spikes. This principle applies broadly: health is about long-term habits, not minute-by-minute metrics.

Avoid Over-Medicalising Wellness
For most healthy people, a balanced diet, regular exercise, good sleep, and stress management are more impactful than the data provided by tracking devices.

Rely on Evidence-Based Insights
Healthy individuals should prioritise actions supported by robust evidence, such as eating a nutrient-dense diet, rather than adopting expensive technologies that may provide minimal benefit.

How to Manage with no Tracking Device?

Monitoring your blood glucose levels naturally starts with paying close attention to your body’s signals and supporting its natural balance through healthy habits. Notice how you feel throughout the day, energy crashes, irritability, or strong cravings may indicate fluctuations in blood sugar. Eating balanced meals that include protein, fibre, and healthy fats can help regulate our blood sugar.

Cinnamon is a fantastic addition to your diet, not just for its warm, comforting flavour but also for its potential health benefits. It may help regulate blood sugar levels by improving insulin sensitivity, which can minimise sudden sugar spikes and crashes. This, in turn, could reduce sugar cravings and promote more stable energy throughout the day. Sprinkle cinnamon on your porridge, blend it into smoothies, or consider supplementation for an extra boost.

Chromium is another nutrient that plays a powerful role in managing glucose levels. It’s known for helping curb cravings for carbohydrate-rich foods, making it an excellent choice for those seeking balanced blood sugar. While chromium is present in various foods, brewer's yeast and supplements are particularly good sources.

Additionally, there are several other nutrients and compounds that can support healthy blood glucose levels, including magnesium, alpha-lipoic acid, fibre, vitamin D, probiotics and zinc.

Regular physical activity is another key factor, as it helps your body use glucose more effectively. Managing stress and getting enough sleep are equally important, as both can influence how your body processes sugar. By staying mindful of these natural approaches, you can support your body’s ability to regulate glucose on its own. It is key to remember everyone is different and what may make you feel slow and sluggish may do the opposite to somebody else, however, if you’re concerned about your blood sugar levels or notice persistent symptoms, it’s important to have your bloods checked to properly evaluate your blood glucose levels.

Conclusion

As technology pushes the boundaries of health tracking, it’s essential to critically evaluate who truly benefits from these tools. For those managing chronic conditions like diabetes, devices like CGMs are transformative. But for healthy individuals, the overuse of tracking technologies risks creating unnecessary stress, expense, and confusion. This where face-to-face personalised advice on nutrition, supplement and lifestyle comes into play. The human approach from independent health stores is still very valuable aspect of health care.

Wearable technology is here to stay, offering incredible insights into our health, but we must be mindful not to let it dictate or control too many aspects of our lives. For most of us, trusting the body’s natural systems and focusing on sustainable habits will deliver better outcomes than chasing "perfect" metrics. In the pursuit of optimal health and wellness, sometimes less is more.

Author: Phil Beard, BSc (Hons), MSc, is a Nutritionist, Speaker and Trainer at Viridian Nutrition. He holds a Master’s degree in Nutrition and Health.

Phil has hands on experience of programmes to improve public health, having worked for 2 years on the NHS Diabetes prevention programme. This involved supporting patients with a personal approach, taking preventative measures and managing the right diet.

Reference

American Journal of Clinical Nutrition, 2024. Imprecision nutrition? Intraindividual variability of glucose responses to standardized meals in healthy adults. The American Journal of Clinical Nutrition, 119(5), pp.1000–1010. [online] Available at: https://ajcn.nutrition.org/article/S0002-9165(24)00814-1/fulltext [Accessed 10 Jan. 2025].

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.