Download how to look after your kidneys

HOW TO LOOK AFTER
YOUR KIDNEYS
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WHAT ARE THE KIDNEYS?
The role of the kidneys is often underrated when we think about our health. In fact, the kidneys play an important role in the daily workings of our body. They are so important that nature gave us two kidneys to cover the possibility that one might be lost to an injury. They are so important that with no kidney function death occurs within a few days. The kidneys play a major role in maintaining your general health and wellbeing. Think of them as a very sophisticated, environmentally friendly waste disposal system, which sorts non‐recyclable waste from recyclable waste, 24 hours a day, seven days a week, while also cleaning your blood. Most people are born with two kidneys, each one about the size of an adult fist, bean‐
shaped, and weighing around 150 grams. The kidneys are located at both sides of your backbone, just under the rib cage or above the small of your back, and are protected from injury by a large padding of fat, lower ribs and several muscles. In each kidney, blood is filtered through millions of mini‐filters called ‘nephrons’. The excess fluid and unwanted chemicals from this filtering process become urine and are passed from the kidneys to your bladder. The kidneys also play a role in the production and regulation of several important hormones and enzymes, which help to: 
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control blood pressure make red blood cells maintain strong and healthy bones All this makes the kidneys a vital player in your overall health. HOW CAN I LOOK AFTER MY KIDNEYS?
There are many factors that can contribute to developing kidney disease. It’s important to be aware of these risks and take the right steps to prevent kidney damage. Stop smoking If you don’t smoke, don’t start. If you do, quit! This is the most important lifestyle habit to change to reduce the risk of kidney disease. People who smoke are three times more likely to have reduced kidney function, and have a four to five times greater risk of a heart attack and stroke. Tips to help you quit: 
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Get the appropriate help; call the Quit line on 131 848, or contact your local community services directory or health centre for a referral to a smoking cessation program Surround yourself with people who are non‐smokers How to look after your kidneys 
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Talk to your general practitioner. Research shows that spending as little time as three to five minutes talking with your health practitioner about quitting smoking can increase your quit rate Find healthy alternatives to smoking, such as meditation or yoga. Achieve and maintain a healthy body weight It is important to maintain a healthy weight for your height. This is called your body mass index (BMI). A healthy BMI for an adult is between 20 and 25. Having a BMI greater than 25 increases your risk of developing kidney disease, diabetes and high blood pressure. A BMI calculator can be found online at www.betterhealth.vic.gov.au. Fad diets are not recommended for maintaining a healthy body weight. A healthy diet should include a good variety of nutritious foods. Keep fat and salt intake low, and monitor portion size. A good balance between exercise and food intake is also important to maintain a healthy body weight. Healthy eating tips include: 
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Eat lots of fruit, vegetables, legumes, and wholegrain bread and rice Eat some lean meat, such as chicken and fish, at least once a week Compare the nutritional content of products by looking at the food label (see below) Cut back on snack foods with high levels of saturated fat, sugar or salt. Healthy alternatives include fresh fruit, low‐fat yoghurt and unsalted raw nuts Have take‐away and fast food meals as an occasional treat Add flavour to meals by using alternatives to salt, such as lemon or lime juice, onion, garlic, chilli, pepper, herbs and spices. If you need extra guidance on a healthy diet, visit your doctor for advice on nutrition and your ideal weight. Instructions for reading food labels: 
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Always look at the per 100g column (this allows for comparison between products) FAT: Look for products with less than 5g of total fat per 100g. Aim for the lowest saturated fat content when comparing products SUGAR: Look for products with less than 10g of sugar per 100g. If the product contains fruit, allow 20g of sugar per 100g SALT: Try to choose ‘low salt’ or ‘reduced salt’ products. Look for products with less than 300mg of sodium per 100g. The definition of ‘low salt’ is less than 120mg of sodium per 100g Exercise The benefits of regular exercise are wide‐reaching. Not only can it help to reduce and maintain weight, it can also reduce the risk of developing heart disease, diabetes, and kidney disease. You only need to exercise for 30 minutes on at least five days of the week to reap the benefits. And you don’t have to sweat it out at the gym or pound the pavement – a brisk walk is sufficient. Tips to get more exercise: 
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Break up your 30 minutes of exercise into 10‐minute intervals if time is limited Get off the bus one or two stops earlier and walk the remaining trip to your destination, walk to the shop instead of driving there, and take the stairs instead of the lift or escalator Choose exercise that you enjoy How to look after your kidneys 
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Invite a friend to exercise with you‐ not only will you lose track of time as you work out, you’ll also help to motivate each other Simple daily activities such as mowing the lawn, or even shopping can be counted in your daily exercise quota. If shopping takes your fancy, do a quick lap of the shopping centre before actually hitting the shops If you have small children, join the local pram‐pushers’ walking club. Contact your early childhood centre, or local council’s community services department to find out if there’s a club in your area. Limit alcohol intake Excessive alcohol intake can lead to heart disease and high blood pressure, increasing the risk of kidney disease. Tips to cut down on your alcohol intake: 
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Limit alcohol to less than two standard drinks per day Ask for ice with your drinks – when the ice melts it will dilute alcohol Have a glass of water after each alcoholic drink If you want to feel like you’re partaking in a drinking session, fake it – drink your water from a wine glass. Drink water instead Water is the recommended fluid to satisfy thirst. Water assists in transporting nutrients around the body, as well as eliminating waste. It is calorie‐free, inexpensive and readily available. While it’s long been thought that 6‐8 glasses of water per day is beneficial to health, there is no evidence to suggest that drinking in excess of thirst has any extra benefits. Soft drinks are not recommended for regular consumption as they are high in sugar and can lead to kidney disease, high blood pressure and diabetes. Also watch out for ‘energy drinks’ which are high in sugar and caffeine. Enjoy life Good health and wellbeing indicate that you are in a good shape physically, mentally, socially and spiritually. Tips for an enjoyable life:  Have less stress in your life  Do the things you love  Spend more time with people you enjoy being with – those who challenge you to be more … not less  Balance the load ARE YOU AT INCREASED RISK OF DEVELOPING
KIDNEY DISEASE?
Try this quick quiz to assess whether you are at increased risk of developing kidney disease. 
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Do you have diabetes? Do you have high blood pressure (hypertension)? Do you have established heart problems (heart failure or past heart attack) and/or have had a stroke? Do you have a family history of kidney disease? Are you aged over 60? Are you a smoker? Are you obese (body mass index 30 or more)? Are you of Aboriginal or Torres Strait Islander origin? Have you had an episode of acute kidney injury? How to look after your kidneys Page 4/4
If you answered YES to one or more of the above, you are at increased risk of developing kidney disease. Visit your local doctor and ask for a Kidney Health Check. The test can include a:  blood test  urine test  blood pressure test  discussion about lifestyle and wellbeing For more information about Kidney or Urinary health, please contact our free call Kidney Health Information Service (KHIS) on 1800 454 363. Alternatively, you may wish to email [email protected] or visit our website www.kidney.org.au to access free health literature.
This is intended as a general introduction to this topic and is not meant to substitute for your doctor's or Health Professional's advice. All care is taken to ensure that the information is relevant to the reader and applicable to each state in Australia. It should be noted that Kidney Health Australia recognises that each person's experience is individual and that variations do occur in treatment and management due to personal circumstances, the health professional and the state one lives in. Should you require further information always consult your doctor or health professional. Revised July 2015 If you have a hearing or speech impairment, contact the National Relay Service on 1800 555 677 or www.relayservice.com.au. For all types of services ask for 1800 454 363.