'Swap It Don't Stop It' is a new phase of the Measure Up campaign. Kidney Health Australia is proud to jointly promote Swap It Don't Stop It, focused on promoting small, everyday changes you can make to get into a healthier lifestyle, without losing all the things you love. See various tips here.

Evidence shows that improving your diet and being more physically active can help prevent or delay the onset of chronic diseases, such as kidney disease.

Swapping just means swapping certain things for healthier choices. It's a way of getting healthy without giving up the things your love!  If English is not your first language, see language resources. 

You don't have to stop it, just swap it - swap inside for outside, or a big meal for a small meal for instance - these small changes can add up and make all the difference. Plus, the best thing is, you can make them as you go about your everyday life - at work, at home or even while out shopping. Try the Measure Up 12 week planner which will get you off to a good start.

For optimum health we recommend you:

• eat at least 2 serves of fruit and 5 serves of vegetables every day, and include leafy greens, beans and peas, salad vegetables, apples, oranges etc.
• know the GI level of the foods you eat - ideally less than 55  (GI Index webpage)
• maintain healthy cholesterol levels.   
• maintain healthy weight for your height - being obese (BMI>30) increases your risk of developing diabetes and high blood pressure, major risk factors for kidney disease
• become a non-smoker - smokers are 3 times more likely to have reduced kidney function, 4 to 5 times greater risk of heart attack and stroke. 
• check and be aware of your Body Mass Index - Your BMI.
• make 30 minutes of moderate physical activity a regular habit. 
• drink water instead - water satisfies thirst without any kilojoules.
• drink alcohol in moderation - limit to 2 standard drinks per day for men, 1 per day for women.
• taking medications only as prescribed by your doctor. Call Medicine Line 1300 888 763 for advice on your prescription and other medications, if in doubt.
• maintain a positive 'stay well' attitude - do things that help you to relax and reduce stress.
• be aware of your family medical history -  if close blood family relatives have had kidney disease or other chronic disease, you may be 'at risk' too? 

If you have diabetes you are in a 'high risk' group for CKD, and should:

• make sure your blood sugar control is excellent
• have good blood pressure control
• eat the right food - 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 - less than 4 is ideal
• ask your doctor to inform you about new developments in the treatment of diabetes

Why is nutrition so important for people with CKD?  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.

Physical exercise and CKD  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 – but it is possible. Only do as much exercise as is comfortable for you. Your health team will give you advice on how to do this.

Recommended for people with CKD - DaVita USA: Simple indoor exercise for people on dialysis I Exercise for people with CKD 
I  Exercise for dialysis patients – Of course, you can exercise  I  Indoor exercises for people on dialysis

    For hearing impaired - TTY/Voice 133 677 | Speak & Listen (SSR) 1300 555 727

The majority of chronic diseases are preventable for most people through healthy lifestyle choices. 
Both physical activity and healthy eating is recommended to reduce your risk of chronic disease and maximise your health. Choosing this lifestyle can help protect your family from type 2 diabetes, heart and kidney disease, becoming overweight or obese, some cancers and other health problems.

When does your waist circumference become a health risk? 
Waist circumferences 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!  How do you correctly measure your waist circumference? Work out your individual Body Mass Index (BMI) and understand 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

If your waist measures in this 'at risk' range, it is an indicator of internal fat deposits, which can coat the heart, kidneys, liver and pancreas and significantly increase risk of chronic disease. This fat is called visceral or intra-abdominal fat. Subcutaneous fat is the fat right under the skin. Both types 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.

Measure Up and Chronic Disease
World Health Organisation (WHO) noted chronic diseases are the major cause of death and disability worldwide. Australia reflects the global situation with chronic diseases estimated to be responsible for nearly 80 per cent of the total burden of disease and injury and more than two thirds of all health expenditure.

Chronic diseases are conditions that tend to be long-lasting and persistent in their symptoms or development such as some cancers, heart disease, and type 2 diabetes. Chronic diseases are major diseases which may require ongoing medication but most chronic diseases are preventable for most people through healthy lifestyle choices. Evidence shows that improving diet and being more physically active can help prevent or delay the onset of some chronic diseases.

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 - it takes time to put on weight and 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 which includes building more physical activity into your daily life - read helpful tips.

• Arthritis Australia  Support and information to people with arthritis as well as their families and friends, and promotes awareness of the challenges facing people with arthritis across the community.
• Baker IDI Heart and Diabetes Institute  Provides a variety of services including care for people with diabetes, diabetes education for professionals and research.
• Cancer Council Australia  Australia’s peak non-government cancer control organisation - website provides information on a variety of cancers.
• Cancer Council Victoria, Obesity Prevention Campaign:  Focus on waist circumference, informs people on lifestyle risk factors for cancer and provides hints and tips people can take.
• Cancer Prevention Plan (PDF Document)  The Cancer Institute has developed a cancer prevention plan booklet that covers healthy eating and physical activity.   
• Diabetes Australia  See guidelines on how to manage diabetes and a wide variety of fact sheets and Indigenous resources.
• Drop the Salt Program - World Action on Salt & Health (AWASH) 
• Heart Foundation ‘Healthy Living’ - info on healthy weight, food, and physical activity.
• National Stroke Foundation  Info on strokes, risk factors and how to prevent them.
• Osteoporosis Australia  Provides consumers and health professionals with advice and education on osteoporosis, its prevention and treatment.