Wearable Tech Hacks: Improving Your Overall Health Score by Managing Stress, Blood Sugar, and HRV

In the world of wearable tech, it’s all about the score. Whether you’re using a Fitbit, WHOOP, Garmin, or Oura Ring, these devices give us a single number that tells us how we’re doing health-wise. But what goes into that score? Often, it’s a combination of factors like stress, body temperature, sleep, physical movement and HRV (Heart Rate Variability). Blood sugar is also important for overall health, but for now, it’s not included in most smartwatches. The good news is, you can take control and improve your score by making a few smart changes in your day-to-day routine.

What Is HRV, and Why Should You Care?

Let’s start with HRV, or Heart Rate Variability. This is the time difference between each heartbeat, and it’s a strong indicator of how well your body is recovering from stress. Think of it as a recovery score, the higher your HRV, the more ready your body is to handle whatever life throws at you, from tough workouts to stressful meetings.

If your HRV is low, it means your body is struggling to keep up with the demands placed on it. Wearables track HRV to help you figure out how stressed you are, how well you’re recovering, and when it’s time to rest. The goal? Boost that HRV for better recovery, more energy, and an overall healthier score.

Blood Sugar: It’s Not Just for Diabetics

Next up is blood sugar. You might think blood sugar tracking is only for people with diabetes, but it’s actually a crucial part of understanding how your body uses energy. When your blood sugar is balanced, you feel energized, focused, and ready to take on the day. But when it’s out of whack, you might feel sluggish, tired, or irritable.

Wearables like continuous glucose monitors (CGMs) provide real-time insights into blood sugar levels for smarter food choices. For instance, noticing a spike after sugary foods helps you adjust your diet to avoid crashes. This can prevent tiredness and improve performance. Balanced blood sugar helps keep your energy levels steady and your overall health score high.

Stress: The Silent Score Killer

Stress is one of the biggest culprits when it comes to lowering your wearable’s health score. We all know that stress is bad for us, but did you know it directly affects both your HRV and blood sugar? When you’re stressed, your HRV drops, signaling that your body is in “fight or flight” mode. This can also trigger a spike in blood sugar, giving you that jittery, anxious feeling.

Luckily, many wearables now come equipped with stress tracking features. Devices like the Oura Ring Gen 3 or Fitbit Sense use heart rate and other data to gauge your stress levels throughout the day. They can even prompt you to take a few minutes to breathe and relax when your stress starts climbing. Small breaks like this can do wonders for both your mental health and your score.

Simple Hacks to Improve Your Health Metrics

Now that you know what’s dragging your score down, let’s talk about how to fix it! Improving your wearable’s health score doesn’t have to be complicated – it’s about making a few small changes and letting your body do the rest.

Here are some quick hacks:

1. Get More Sleep: This might sound obvious, but sleep is the foundation of good health. When you’re well-rested, your HRV goes up, your stress goes down, and your body’s better able to regulate blood sugar. Aim for 7-9 hours a night, and use your wearable’s sleep tracking feature to monitor your progress. By using these insights, you can be encouraged to make adjustments in your daily activities to improve sleep or simply go to bed earlier.
2. Practice Deep Breathing: Stress causes your HRV to plummet, but you can reverse that trend with some simple breathing exercises. Try spending just five minutes a day doing deep belly breathing or mindfulness meditation. Many wearables even have built-in breathing exercises to help you relax and de-stress. Garmin Venu 3 and Apple Watch Series 9 are two smartwatches with breathing exercises.
3. Watch What You Eat: Certain foods cause blood sugar to spike, which can leave you feeling tired and sluggish. Stick to complex carbs, lean proteins, and healthy fats to keep your blood sugar steady throughout the day. If you use a CGM, you’ll be able to track which foods work best for your body.
4. Move More: Regular physical activity is one of the best ways to boost your HRV and keep stress levels in check. You don’t have to run a marathon – even a brisk walk or a few yoga stretches can make a big difference. Your wearable will track your activity, giving you a clear picture of how movement impacts your score.
5. Hydrate: Dehydration can cause your HRV to drop, and it’s easy to forget about water when you’re busy. Make sure to drink enough fluids throughout the day – your wearable might even remind you to stay hydrated!

The Right Wearable for the Job

Choosing the right wearable can make all the difference when it comes to improving your health score. Here are a few top recommendations:

• WHOOP: This device is focused on recovery and tracks HRV, sleep, and strain to give you a comprehensive health score. It’s great for athletes or anyone who wants to optimize their recovery.
• Fitbit Sense 2: With its stress management features, sleep tracking, and activity monitoring, the Fitbit Sense is perfect for people looking to balance all aspects of their health.
• Oura Ring Gen 3: Known for its advanced sleep and HRV tracking, the Oura Ring gives you detailed insights into your recovery and readiness for the day.
• Garmin Venu 3: Garmin’s Venu 3 tracks stress, sleep, and activity, making it a great choice for overall wellness improvement. I have shared my experience using this smartwatch, check out our detailed product review here: The Garmin Venu 3: A Smartwatch for Everyday Living
• Dexcom G6: Though not a traditional fitness tracker, the Dexcom G6 CGM is essential for continuous blood sugar monitoring. It offers real-time glucose data and integrates with wearables like Garmin and Fitbit to provide a more complete picture of your health, combining blood sugar insights with activity, sleep, and heart rate metrics.

While most wearables don’t directly measure blood sugar, some can integrate with CGMs like the Dexcom G6 for those who need continuous glucose monitoring. This integration can provide a more complete picture of health by combining blood sugar insights with activity, sleep, and heart rate metrics. However, it’s important to note that CGMs like the Dexcom G6 are medical devices intended for people with diabetes and require a prescription.

Wrapping It Up

Your wearable’s health score reflects how well your body handles stress, recovery, and energy balance. Managing factors like HRV, blood sugar, and stress helps improve your health and score over time.

The key is to make small, sustainable changes, and let your wearable guide you along the way. Whether it’s getting more sleep, eating better, or managing stress, every little step brings you closer to better health and a higher score.