People from minority and immigrant populations can take several steps to reduce their risk of diabetes, focusing on lifestyle changes, education, and access to resources. Here are practical strategies:

1. Adopt a Balanced Diet

Eating a healthy, balanced diet is one of the most important ways to reduce the risk of diabetes. Continuing to eat your cultural foods while minimizing a Western diet is helpful. This includes focus on:

• Maintain reduced sugar intake: Limit sugary drinks, snacks, and desserts.
• Choosing whole grains: Implement more whole grains like brown rice, quinoa, and whole-wheat bread.
• Incorporating vegetables and lean proteins: Aim for non-starchy vegetables, lean meats, beans, and plant-based proteins like tofu or lentils.

2. Portion Control

Portion control used to be about eating a predetermined amount of food. Now, portion control is about eating how much YOUR body wants you to eat. Try to:

• Eat slowly. Rushing through your meals will cause you to unintentionally eat more than your body needed.
• Pay attention to hunger/fullness cues. Eat until you’re full, not until you’re uncomfortably full.
• Minimize distractions. Eat without the television and without scrolling on your phone.

3. Stay Physically Active

Regular physical activity helps regulate blood sugar and maintain a healthy weight. Aim for at least 30 minutes of moderate exercise, such as:

• Walking
• Dancing
• Cycling
• Anything that keep you moving

Even simple activities like taking the stairs or walking instead of driving can make a difference.

4. Get Regular Health Screenings

Early detection of prediabetes can prevent the development of full-blown diabetes. Regular check-ups are crucial for managing health, so make sure to:

• Get regular blood sugar tests, especially if diabetes runs in your family.
• Ask your doctor if your fasting blood glucose and your hemoglobin A1c are normal.
• Visit community clinics or local health centers that may offer low-cost or free screenings.

5. Manage Stress

Chronic stress can increase blood sugar levels and contribute to weight gain. Immigrant communities often experience unique stressors, so it’s important to:

• Practice stress-relieving activities like meditation, yoga, or mindfulness.
• Seek social support from family, friends, or community groups.

6. Limit Fast Foods

Many minority and immigrant communities live in areas where fast food is easily accessible but often not ideal for nourishment. Reducing the consumption of fast foods, which can be high in unhealthy fats, sugars, and salt, can help lower diabetes risk. Instead, try to:

• Cook at home.
• Opt for more nourishing fast food choices when necessary.

7. Stay Hydrated

Replace sugary drinks like sodas and juices with water or unsweetened herbal teas. Proper hydration helps regulate metabolism and prevent excess sugar intake.

8. Learn About Diabetes Risk Factors

Understanding the specific risks for diabetes, such as family history or being chronically stressed, empowers people to take proactive steps. Community education on diabetes, tailored to cultural needs and available in multiple languages, can help overcome barriers to health knowledge.

9. Get Enough Sleep

Adequate sleep is essential for maintaining a healthy metabolism. Aim for 7-9 hours of sleep per night to help regulate blood sugar levels and support overall health.

10. Build a Support Network

Building a support network of family and friends can help encourage healthier habits. Having people to share meals with, exercise with, or provide motivation during tough times can make a significant impact on maintaining a healthy lifestyle.

11. Work with Healthcare Providers

Building trust with healthcare providers is important for managing diabetes risk. Seek out providers who understand your cultural background or can communicate in your preferred language. Don’t hesitate to ask questions and advocate for your health.

By incorporating these steps into daily life, people from minority and immigrant communities can take charge of their health and significantly reduce their risk of developing diabetes.