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5 Ways to Prevent Diabetes

American Indians and Alaska Natives are diagnosed with diabetes more often than any other ethnic group in the United States. One out of every six adults have it – and that’s double the general population’s rate. Why, you ask? Let’s dive into it.

While research suggests genetics plays a role in developing diabetes, lifestyle factors play a bigger one. Take control of your health by looking at your risks in the following categories:

It is important to be proactive when it comes to these. Read the tips below on how to do so.


There is a link between how many calories a person takes in and diabetes. Research suggests diets high in fat and added sugars may also play a role in this.

Choosing foods lower in fat and higher in fiber is a good place to start to lower the chance of getting diabetes. Try eating more fruits, vegetables and whole grains to give your body the nutrients it needs.

If you get stuck figuring out how to make meals that are good for your body, meet with a local dietitian. They are trained in how to provide daily meal plans that get you on your way to new eating habits.


People who are overweight are more likely to get high blood pressure, high cholesterol and diabetes.

If you are overweight or obese, you can start moving towards better health today. Try something easy like walking instead of driving short distances or include more vegetables or fruits with your lunch.

Healthcare professionals and fitness experts are available to help you make goals for a healthy lifestyle.

Physical activity, or lack thereof

The less active you are, the greater your chance of getting diabetes. Physical activity helps control your weight, uses up glucose as energy and makes your cells more sensitive to insulin.

Small changes can go a long way to reduce your diabetes risk. Aiming for a minimum of 30 minutes of moderate movement a day is a good place to start. Try taking a daily walk after dinner or several 10-minute exercise breaks from morning to night.

If you want something more, talking to a physical trainer can provide specific activities unique to your situation. Don’t dread it – find the right plan for you!


Prediabetes is when your blood sugar level is higher than normal, but not yet high enough to be considered diabetes. Prediabetes often turns into diabetes when left untreated.

Combining all the tips and tricks from above can reverse your prediabetes diagnosis. Prediabetes will not go away on its own, so choose your path to a healthier future today.

Family history

Genetic factors also play a part in getting diabetes. The risk of diabetes increases if your parents or siblings have it.

If your family does have a history of diabetes, it may be difficult to figure out whether the diagnosis is due to genetics or lifestyle factors. Odds are, it’s a combination of the two.

Challenge yourself to eat the right foods and get your heart rate up every day. It is possible to delay or prevent diabetes altogether by using the recommendations shared in this article.

Find the strength within yourself to battle diabetes and inspire others to do the same.

It starts with you.