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1:03 Introduction

6:39 Step trackers

9:16 Home Monitoring Devices for Health

10:08 Home blood pressure monitoring

13:46 Sleep tracking

20:03 Continuous Glucose Monitors

25:51 DEXA body composition analysis

29:03 Wearables that detect abnormal heart rhythms

29:43 Resting metabolic rate

In today’s health-conscious world, wearable devices have become a popular tool for individuals looking to monitor and improve their well-being. From step counters to home blood pressure monitors, sleep trackers, and even continuous glucose monitors, these tools offer valuable insights into our daily health patterns. In this article, I’ll share my personal experience with these wearables, discuss the evidence supporting their benefits, and explore whether they’re worth trying.

The Value of Self-Monitoring

Wearable devices and home health tools provide us with the ability to perform what are essentially n-of-1 studies—personal experiments to discover what works best for us. Whether it’s tracking steps, sleep, or glucose levels, these devices offer a unique opportunity to fine-tune our health. By measuring our baseline health data and monitoring changes over time, wearables can motivate us to make positive lifestyle changes. However, as with any tool, it’s important to understand the benefits, limitations, and evidence supporting their use.

Step Trackers: Motivation and Health Benefits

Step counters like Fitbit, Apple Watch, or even just a smartphone can motivate us to move more. Walking is one of the easiest forms of exercise, and studies show that increasing daily step count can significantly improve health. On average, people today take around 4,000 steps per day, but in healthier populations like those in Blue Zones, people typically take 10,000 steps or more.

A meta-analysis of 37 randomized controlled trials found that individuals who used step trackers increased their daily steps by about 1,000, lost more weight (an average of three pounds), and saw improvements in blood pressure and body mass index (BMI) . Another study showed that increasing steps by 2,000 per day led to an average systolic blood pressure drop of four points and a BMI decrease of 0.4 . While step counters may not work for everyone, they are an excellent way to promote daily activity and can provide a sense of accomplishment.

Home Blood Pressure Monitors: Taking Control of Hypertension

Managing blood pressure is crucial for long-term cardiovascular health, and home blood pressure monitors can play a vital role. I use a simple home device to track my blood pressure and have found that my blood pressure is higher in the morning than in the afternoon. This insight has helped me adjust my medication timing, resulting in better blood pressure control throughout the day.

Research supports the use of home blood pressure monitors. A review of 52 observational studies found that home monitoring helped patients with hypertension better manage their condition . However, it’s important to note that the benefit may diminish over time if individuals stop using the device regularly. In one study, improvements in blood pressure were seen at six months, but by 12 months, the effect had lessened . Consistency in use is key to long-term success.

Home monitors can also help individuals determine if they are salt-sensitive—a condition where salt intake causes blood pressure to increase. By monitoring blood pressure while experimenting with a low-salt diet, individuals can learn if reducing salt has a meaningful impact on their health.

Sleep Trackers: Improving the Unsung Hero of Health

Sleep is one of the most critical factors for overall well-being, affecting everything from cognitive function to heart health. Devices like the Fitbit, Apple Watch, and Oura Ring allow us to track our sleep patterns and make adjustments to improve sleep quality. I personally use a sleep tracker and have learned that my sleep quality is significantly affected by alcohol and inconsistent bedtimes.

One study in college students found that using a sleep tracker, combined with sleep education, increased the percentage of individuals experiencing good sleep from 28% to 46% . Another large study of 7,000 participants linked irregular sleep patterns to an increased risk of obesity, high blood pressure, and depression. Sleep trackers may not be perfect, but they are a valuable tool for identifying trends and motivating better sleep hygiene.

Continuous Glucose Monitors: Personalized Nutrition Insights

Continuous glucose monitors (CGMs) are commonly used by individuals with diabetes to monitor blood sugar levels in real-time. However, non-diabetics have also begun using CGMs to understand how different foods affect their glucose levels. I’ve used a CGM myself and discovered that pizza and gelato don’t spike my blood sugar as much as expected, while foods like popcorn and orange juice cause significant increases.

For diabetics, CGMs are essential for managing blood sugar and fine-tuning insulin use. However, for non-diabetics, the benefits are less clear. A study that personalized meal plans based on CGM data found better glucose control in individuals with diabetes , but we still don’t know if these benefits translate to non-diabetics. Nonetheless, CGMs can provide valuable insights into how different foods affect individual blood sugar levels, potentially helping with weight management and metabolic health.

DEXA Body Composition Analysis: Understanding what’s inside you

DEXA scans, traditionally used to measure bone density, are also available for body composition analysis. These scans provide detailed information on muscle mass, fat distribution, and visceral fat—the fat surrounding internal organs, which is particularly harmful to health. I discovered that I have a muscle imbalance where my right leg has more muscle than my left, which has informed how I approach my training.

Studies suggest that feedback from body composition analyses can motivate behavior change. In a small study of overweight women, those who received DEXA scan feedback, along with cognitive behavioral therapy, saw significant improvements in body composition.

Conclusion: Personalizing Your Health Journey

Wearable devices and home health tools offer a unique opportunity to personalize your health journey. Whether it’s tracking steps, sleep, blood pressure, or glucose levels, these devices can provide valuable insights and help motivate positive changes. However, it’s important to remain consistent and understand the limitations of these tools. Ultimately, the goal is to use these devices as part of a broader strategy to live long and well.

If you’ve experimented with wearables or home health assessments, I’d love to hear about your experiences. Feel free to reach out to me through my website or Instagram. Until next time, continue your journey to live long and well.