MeasureUp with CKD support pages
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MeasureUp and CKD - Are your lifestyle habits seriously affecting your health?

When does your waist circumference become a health risk?  A waist circumference of over 80 cm for women and 94 cm for men* increases your risk of developing chronic disease!  A waist measurement of over 88 cm for women and 102 cm for men* means a greatly increased risk.  For most people **a waist measurement of greater than 94 cm for men or 80 cm for women is an indicator of internal fat deposits, which can coat the heart, kidneys, liver and pancreas, and increase the risk of chronic disease. 

This fat is called visceral or intra-abdominal fat. Subcutaneous fat is the fat right under the skin. Both types of fat play a role in contributing to health problems, however, intra-abdominal fat contributes more.  It is not yet clear exactly what links intra-abdominal fat with chronic disease, but what is clear is that even a small deposit of this fat increases the risk that you will have serious health problems.

How do you correctly measure your waist circumference?  Learn how to work out your individual Body Mass Index and find out why it is important. Learn how to work out your individual Body Mass Index and find out why it is important.

* Waist circumference should only be used for adults to check the risk of developing a chronic disease. Measurements that indicate increased risks for children and teenagers have not yet been developed.

**The waist measurements above are recommended for Caucasian men and Caucasian and Asian women. Recommended waist measurements are yet to be determined for all ethnic groups. It is believed that they may be lower for Asian men than for Caucasian men and are likely to be higher for Pacific Islanders and African Americans (men and women). The limited data currently available indicates that the risk factors in Aboriginal populations appear to be similar to those in Asian populations; and the risk factors in Torres Strait Islander populations appear to be similar to those found in Pacific Islander populations. 

Kidney Health Australia works in harmony with the MeasureUp Campaign (Australian Better Health Initiative) to highlight significant evidence that being overweight or obese, not getting enough physical activity, smoking, harmful alcohol consumption and unhealthy eating - are major risk factors for many chronic disease. 

There are simple measures you can take to decrease your risk of chronic disease and other health problems associated with these fatty deposits - see Tips for getting active and What should I be eating? for some practical tips you can easily follow.

MeasureUp and Chronic Disease

It is never too late to make positive changes - eating well and keeping active can improve long term health and quality of life. There are no “magical” solutions to losing weight. It takes time to put on weight and it takes time to lose it. You’re most likely to have long term success if you lose weight slowly and make changes to your lifestyle that you can stick with for life. This includes building more physical activity into your daily life - read Helpful tips on how to do this.

Care should be taken to:

• limit saturated fat and moderate total fat intake
• choose foods low in salt
• limit your alcohol intake if you choose to drink and
• consume only moderate amounts of sugars, and foods and drinks containing added sugars

Be active every day in as many ways as you can:

• avoid short trips in the car - walk or cycle instead
• take the stairs, rather than the lift
• aim for 30 minutes or more of physical activity per day

Aboriginal & Torres Strait Islander People Check out Tommorrow People (Australian Government Initiative) which guides youon how to become healthier and living longer – today, tomorrow and into the future  ......... 'by taking a few simple steps, you can start making a real difference – for yourself and for the whole community, and especially for our young fellas. If we want our community to be healthier and stronger tomorrow, we need to start making changes today. Why not take the first step and start changing your life – and your health – for the better? Do it for our kids – do it for our culture.'  This website is highly recommended as an excellent resource to help achieve health goals.

MeasureUp website links of interest
Frequently Asked Questions
Resources in other languages
Supporting info - MeasureUp Program

MeasureUp
and Chronic Kidney Disease

You CAN lower your risk of CKD and
other chronic diseases! 

Kidney Health Australia, in partnership with the Australian Better Health Initiative encourage all Australians to MeasureUp - but particularly people with kidney disease.

The role of our kidneys is often underrated when we think about our health. Although only small organs, the kidneys are responsible for removing waste and fluid from the body, helping to control blood pressure, assisting with the production of red blood cells, and helping to keep our bones strong. You can lose up to 90 per cent of kidney function without realising it, by which time it is almost impossible to prevent further serious problems. Be kind to your kidneys - take positive measures to avoid this diagnosis.

There are a number of ways you can reduce your risk of kidney disease

Be aware of your family medical history - if close blood family relatives have had kidney disease or other chronic diseases, you may be 'at risk' too? Ask what their health problems were and be aware of the risk.      

• If you are at increased risk' of developing kidney disease ask your doctor for an annual kidney health check
• Eat a healthy diet full of fresh fruit and vegetables                                
• Maintain healthy cholesterol levels  
• Maintain healthy weight for your height - being overweight increases your risk of developing diabetes and high blood pressure, which are major risk factors for kidney disease.
• Check and be aware of your Body Mass Index - YOUR BMI
• Become a non-smoker - smokers are three times more likely to have reduced kidney function, not to mention four to five times greater risk of heart attack and stroke
• Make 30 minutes of moderate physical activity a regular habit
  (See Simple indoor exercise for people on dialysis DaVita USA)
• Drink water instead - water satisfies thirst without any kilojoules
• Drink alcohol in moderation - limit to two standard drinks per day for men, and one per day for women
• If you have diabetes maintain good blood glucose control
• Taking medications as prescribed by your doctor
• Maintain a positive 'stay well' attitude, do things that help you to relax and reduce stress

Physical exercise  Some people with CKD find strenuous sport or activities too tiring - but enjoy gentler exercise such as walking, yoga and Tai Chi. Others throw themselves enthusiastically into fitness programs and compete nationally and internationally in the Transplant Games. Keep in mind that some contact sports such as football may need to be avoided, particularly after a transplant. If you are on peritoneal dialysis, you need to protect your catheter while exercising. If you have advanced kidney disease but not yet on dialysis or had a transplant, you may find it difficult to improve your fitness – do as much as is comfortable. Webpages recommended from DaVita USA: Exercise for people with chronic kidney disease I Exercise for dialysis patients – Of course, you can exercise I Indoor exercises for people on dialysis

Nutrition  Why is nutrition so important?  When food is broken down in the stomach and intestines, waste is made. The kidneys remove the waste from the blood. If the kidneys are not working properly, the waste builds up in the bloodstream and you may feel weak, tired, and sick. The other balancing act the kidneys perform is the regulation of the body’s fluid balance. Some people with kidney disease may retain fluid, which leads to puffiness, swollen ankles, hands and feet and breathlessness. Helping your kidneys to control body chemistry by eating a sensible diet is an early and important form of treatment for kidney failure. Being careful about what you eat can reduce the amount of fluid and waste build-up and help you feel better. The following substances feature in renal diets: protein, sodium, potassium, phosphate, fluids, fats and carbohydrates.

If you have diabetes you are in a 'high risk' group for chronic kidney disease, so ensure you note the above measures and:

• make sure your blood sugar control is excellent
• have good blood pressure control
• choose the right foods - it is important to consult a doctor or dietitian about a suitable diet
• have your urine checked for microalbuminuria at least once a year
• have a blood test for kidney function at least once a year
• treat urine infections immediately
• maintain healthy cholesterol levels
• ask your doctor to inform you about new developments in the treatment of diabetes

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