How do I keep healthy?

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1 Produced July 2016 Page 1 Fact sheet Indigenous health How do I keep healthy? You look after those kidneys and they can look after you It is never too late Smoking, high blood pressure and high sugar levels in your blood all damage your kidneys. Some people think if they already have kidney damage it is too late to take care of them. It is never too late. If your kidneys are not too damaged you can keep it that way. If you have early kidney damage you can slow down the damage by up to 50%. This means it can take twice as long to need dialysis or a transplant. You are also less likely to have a heart attack. Quit Smoking People who smoke are three times more likely to have kidney damage, and have a 4 to 5 times greater risk of heart attack and stroke. Action you can take: If you don t smoke, don t start. If you do, quit or ask for help to quit. Maintain a Healthy Weight It is important to maintain a healthy weight for your height. A balance of the food you eat, and how active you are, help to control your weight. Food can make you gain weight. Activity can make you lose weight. Ask your clinic how much you should weigh to see if you have got the balance right. Healthy eating tips include: Eat lots of fruit, vegetables, legumes and wholegrain bread and rice. Natural foods such as traditional bush tucker are good. At least once a week eat some lean meat such as chicken and fish. Action you can take: When you go shopping look at the food label and try to choose foods that have a low percentage of sugar and salt and saturated fats. KA_Kidney_A4_InfoSheet_160703_How_do_I_keep_healthy.indd 1 26/07/2016 3:34:38 PM

2 Kidney Health Australia How do I keep healthy? Produced July 2016 Page 2 Be active Choose to be active in many different ways. Do at least 30 minutes of physical activity most days of the week Instead of driving, you can walk Go fishing Play a game or do a sport Swim Take a friend for a walk to the shops Clean the house Being active and doing exercise leads to increased strength, stamina and energy. Being physically active makes you feel and look good. Check with the mob from the health clinic to see if you are okay to do exercises. Action you can take: Choose one way you can be more active. Increase your activity as your fitness improves. Drink plenty of water, limit sugary drinks Did you know there are 16 teaspoons of sugar in one bottle of coke? Make water your first choice because kidneys love water It contains no calories and is cheap (or free from the tap) Sugary drinks can give you diabetes Fizzy sugary drinks don t have anything healthy in them. If you drink fizzy drinks regularly either cut back or give it up for good. If you are not able to have fresh fruit then one glass a day of fresh fruit juice is OK. Action you can take: Replace a soft drink with water. Look after your blood pressure Get your blood pressure checked regularly by your doctor or Aboriginal Health Worker. Action you can take: Find out what your blood pressure is. Ask if this is a good blood pressure for you. Take your blood pressure tablets regularly like the doctor tells you Avoid; Putting salt on food Salty foods - you should have less than ½ teaspoon of salt a day Contact your doctor or Aboriginal Medical Service if you need more information. KA_Kidney_A4_InfoSheet_160703_How_do_I_keep_healthy.indd 2 26/07/2016 3:34:38 PM

3 Kidney Health Australia How do I keep healthy? Produced July 2016 Page 3 Look after your diabetes 8 in 10 Aboriginal people get kidney damage from diabetes. The higher your blood sugar the more damage to your kidneys. If you have diabetes make sure you monitor and watch your blood sugar levels. Eat foods that do not have sugar in them. Choose drinks that do not have sugar in them. If you have tablets or insulin take them regularly. Keep your sugar under control. Action you can take: Find out what your blood sugar is. Ask if this is a good blood sugar for you. For more information about Kidney or Urinary health, please contact our free call Kidney Health Information Service (KHIS) on Or visit our website 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. If you have a hearing or speech impairment, contact the National Relay Service on or relayservice.com.au For all types of services ask for Contact your doctor or Aboriginal Medical Service if you need more information. KA_Kidney_A4_InfoSheet_160703_How_do_I_keep_healthy.indd 3 26/07/2016 3:34:38 PM

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5 Produced July 2016 Page 1 Fact sheet Indigenous health Kidney Disease and our mob How do I keep healthy? How does kidney disease affect Aboriginal and Torres Strait Islander people? Aboriginal and Torres Strait Islanders have a high rate of kidney disease. 1 in every 4 people will get kidney disease. Many will also have diabetes and high blood pressure. Reason: Being overweight because of an imbalance in physical activity and diet. Action you can take: Eat less sugary foods, drink less sugary drinks and do more physical activity. Reason: High rate of diabetes due to high sugar intake. 7 out of 10 who start dialysis got sick kidneys from diabetes. Action you can take: Drink water and avoid sugar. Reason: Bacterial infections caused by poor hygiene, resulting in itchy skin. Action you can take: Shower daily, wash clothes. Reason: Family history Action you can take: You cannot change your family history but you can look after your kidneys. Get your kidneys checked regularly. Reason: Substance misuse. Action you can take: Avoid alcohol and illegal drugs. Challenges Rural and remote: Not many specialist doctors Having to move away from homelands for dialysis High rates of poor housing Coping with dialysis and treatment: It can be difficult to work and do dialysis Limited access to transport to get to treatment Not feeling well and busy dialysis routines means decreased participation in community and cultural activities Mental health stress issues because chronic disease can cause depression Fear of retribution if carer helping with home dialysis Low transplant rates from both family and deceased donors Action you can take: Aboriginal liaison officers, social workers and other community supports may be available to help overcome some of these problems. If you look after you kidneys, they ll look after you. KA_Kidney_A4_InfoSheet_160703_Kidney_Disease_and_our_mob.indd 1 28/07/ :13:14 AM

6 Kidney Health Australia Kidney Disease and our mob Produced July 2016 Page 2 For more information about Kidney or Urinary health, please contact our free call Kidney Health Information Service (KHIS) on Or visit our website 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. If you have a hearing or speech impairment, contact the National Relay Service on or relayservice.com.au For all types of services ask for Contact your doctor or Aboriginal Medical Service if you need more information. KA_Kidney_A4_InfoSheet_160703_Kidney_Disease_and_our_mob.indd 2 28/07/ :13:14 AM

7 Produced July 2016 Page 1 Fact sheet Indigenous health What do kidneys do? Kidneys flush out all the rubbish What do kidneys do? You have two kidneys that are busy working 24 hours a day. Each one is the size of your fist and is bean-shaped. You can live quite well with only one kidney. However, with no working kidneys death happens quickly. The kidneys play a huge role in keeping you healthy. Think of them as a very complex, environmentally friendly, waste disposal system, cleaning your blood. Toxins and waste Salts Extra water Urine What else do kidneys do? Blood pressure control kidneys keep your blood pressure regular/ normal Vitamin D activation kidneys help make Vitamin D, keeping your bones and muscles strong Make erythropoietin (EPO) Kidneys make EPO. It tells your body to make red blood cells. Red blood cells carry oxygen around your body and give you energy. All this makes the kidneys a very important player in the way your body works and your overall health. KA_Kidney_A4_InfoSheet_160703_What_do_kidneys_do.indd 1 26/07/2016 2:39:14 PM

8 Kidney Health Australia What do kidneys do? Produced July 2016 Page 2 How do kidneys make urine? Your blood supply goes through the kidneys about 12 times every hour. The kidneys make urine (wee) from excess fluid and rubbish or poison in your blood. Urine (wee) flows down through narrow tubes called ureters to the bladder where it is stored. When you feel the need to wee, the urine passes out of your body through a tube called the urethra. Around one to two litres of waste leaves your body each day as urine. If your urine is pale yellow your body has enough water. Aorta Ureter Kidney Bladder Urethra How do kidneys balance water? If you drink more your kidneys make more urine so you wee more. If you need a drink, your kidneys try to save water so you wee less. If you are drinking the right amount of water your urine should be pale yellow. If your urine is dark yellow or brown you need to drink more water. For more information about Kidney or Urinary health, please contact our free call Kidney Health Information Service (KHIS) on Or visit our website 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. If you have a hearing or speech impairment, contact the National Relay Service on or relayservice.com.au For all types of services ask for Contact your doctor or Aboriginal Medical Service if you need more information. KA_Kidney_A4_InfoSheet_160703_What_do_kidneys_do.indd 2 26/07/2016 2:39:14 PM

9 Produced July 2016 Page 1 Fact sheet Indigenous health What is chronic kidney disease (CKD)? Kidneys keep our bodies deadly What is Chronic Kidney Disease? (CKD) Chronic Kidney Disease means that the kidneys have a long-term disease that slowly stops them from working. 8 in 10 Aboriginal and Torres Strait Islander people get kidney disease because of diabetes and high blood pressure damaging the kidney. The others have another disease of the kidney. 7 in 10 from Diabetes 1 in 10 from High Blood Pressure 2 in 10 from Other reasons Stages of disease: healthy kidney to dead kidney Stage 1 egfr More than 90 Stage 2 egfr Stage 3 egfr Stage 4 egfr Stage 5 egfr Under 15 or on dialysis KA_Kidney_A4_InfoSheet_160703_What_is_chronic_kidney.indd 1 26/07/2016 2:40:19 PM

10 Kidney Health Australia What is chronic kidney disease Produced July 2016 Page 2 How to tell if you have kidney disease Chronic kidney disease is called a silent disease because people only feel sick when their kidneys have nearly stopped working altogether. The changes to your body are very general and may be caused by other illnesses. The changes will get worse as the kidney gets sicker The changes include; high blood pressure changes in the amount and number of times you go for wee and/or changes in the appearance of your urine (wee) (for example, frothy or foaming urine) blood in your urine (wee) puffiness in your legs, ankles or around your eyes pain in your kidney area tiredness, loss of appetite can t sleep properly, headaches, lack of concentration itchy skin, hard to breathe, feel sick want to vomit bad breath and a metallic taste in the mouth muscle cramps, pins and needles in your fingers or toes. The only way to keep an eye on the health of your kidneys is to get a kidney health check. For more information about Kidney or Urinary health, please contact our free call Kidney Health Information Service (KHIS) on Or visit our website 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. If you have a hearing or speech impairment, contact the National Relay Service on or relayservice.com.au For all types of services ask for Contact your doctor or Aboriginal Medical Service if you need more information. KA_Kidney_A4_InfoSheet_160703_What_is_chronic_kidney.indd 2 26/07/2016 2:40:19 PM

11 Produced July 2016 Page 1 Fact sheet Indigenous health Who needs a Kidney Health Check? Looking after our mob Am I at risk? How do I know if I have kidney disease? Being at risk means that you are doing something to damage your kidneys or that other health factors are putting you at risk. Check below to see if you are at risk. The more times you say yes the bigger the risk. If you say yes more than once you need a kidney health check. Risk factors Do you have diabetes? Yes or No Diabetes is the leading cause of kidney disease in Australia. It is caused by problems with the production and/or action of insulin, a hormone that controls the amount of sugar in your blood. With Type 1 diabetes, the pancreas does not make enough insulin. With Type 2 diabetes, the body cannot use insulin efficiently. Is there a family history of kidney failure? Yes or No Kidney disease may run in families and even if only one person in a family has kidney failure, all blood relatives should be tested. Unsure? Ask family members about it. Have you ever had a heart attack, a stroke, or been told you have heart failure? Yes or No If you ve ever had a heart attack, a stroke, or been told you have heart failure, then these conditions are referred to as cardiovascular disease. A history of cardiovascular disease significantly increases your risk of developing kidney disease. Do you have high blood pressure? Yes or No Blood pressure is the force of blood pushing against the wall of the arteries as the heart pumps blood. If this pressure rises and stays high over time, it can damage the body in many ways. High blood pressure affects the kidneys by putting more stress on the blood vessels throughout the body, including the kidney filters. Do you smoke? Yes or No People who smoke are three times more likely to have reduced kidney function than non-smokers. Smoking damages the kidneys by hardening the arteries. Are you overweight or obese? Yes or No? Being obese (fat) increases your risk of developing kidney diseases. The definition of obesity is having a body mass index (BMI) greater than 30. Unsure about your BMI? Ask your clinic to calculate it for you. Are you over 30? Yes or No Your risk of getting kidney disease increases after the age of 30. KA_Kidney_A4_InfoSheet_160703_Who_needs_a_kidney_health_check 30.indd 1 26/07/2016 3:19:56 PM

12 Kidney Health Australia Who needs a kidney health check Produced July 2016 Page 2 How do I check if I have kidney disease? Get your urine, blood pressure and blood checked. Why check blood pressure? Damaged kidneys make your blood pressure higher. High blood pressure causes more kidney damage. Why check urine? When kidneys are damaged they let protein go into your urine. The amount of protein shows how quickly the kidneys are being damaged. Good blood pressure and blood sugar levels can slow the damage and reduce the amount of protein. Why check the blood? When your kidneys are damaged the amount of rubbish and poison in your blood gets higher. The test is called an estimated glomerular filtration rate (egfr). The lower the number the sicker the kidneys. Above 90 is normal. Below 10 means dialysis or transplant. Urine test Blood test Blood pressure test How regularly should I get a kidney health check? A kidney health check should be done at least once a year if you have any of the risk factors. If you have been told you already have chronic kidney disease you will need more regular checks to see if you need treatment for kidney damage. It is important to remember that looking after your diabetes and your blood pressure will help to keep your kidneys healthy. It might stop you ever needing dialysis or a transplant. For more information about Kidney or Urinary health, please contact our free call Kidney Health Information Service (KHIS) on Or visit our website 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. If you have a hearing or speech impairment, contact the National Relay Service on or relayservice.com.au For all types of services ask for Contact your doctor or Aboriginal Medical Service if you need more information. KA_Kidney_A4_InfoSheet_160703_Who_needs_a_kidney_health_check 30.indd 2 26/07/2016 3:19:57 PM

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