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25.01.2022 What is Insulin resistance? If you’ve read some of my Facebook posts or blog posts you might have heard me mention insulin resistance. Today I wanted to explain exactly what that is and why it’s a problem. Insulin resistance is when cells in your muscles, body fat and liver start resisting or ignoring the signal that the hormone insulin is starting to send out- which is to grab glucose out of the bloodstream and put it into our cells to be used for energy. ... Insulin resistance increases the risk for prediabetes, type 2 diabetes and a host of other health problems including heart attacks, strokes and cancer. People with insulin resistance are at a higher risk of developing kidney disease and insulin resistance in people with CKD contributes to the progression of kidney disease and increases the risk of cardiovascular disease. Things that increase the risk of insulin resistance in people with CKD include higher weight, inactivity, high carbohydrate or high sugar diet, chronic stress, long term steroid use, inflammation and oxidative stress, vitamin D deficiency, metabolic acidosis, anaemia, disturbed gut microbiome. If you do have insulin resistance, it’s important that you identify and treat it. Keep an eye out for my next couple of posts on ways to test for insulin resistance and what you can do to treat it.

25.01.2022 Diabetic kidney disease Cordyceps has multiple benefits when it comes to treating diabetes and diabetic kidney disease. Cordyceps lowers blood glucose levels by improving insulin resistance plus its anti-inflammatory and antioxidant actions also protect the kidneys from the damage that comes from elevated glucose levels, something that diabetic medication fails to do. Patients with kidney disease are frequently prescribed angiotensin-converting enzyme inhibitors (ACEI) or ...angiotensin receptor blockers (ARB) to reduce albuminuria (protein loss in urine) and delay the progression of kidney disease. However, in spite of these medications, kidney disease still progresses. Large scale studies conducted in people with diabetic kidney disease have shown that when Cordyceps is administered alongside these medications, kidney function improves, albuminuria is reduced, blood pressure decreases, and cholesterol levels improve. Head over to our website to read the full details.

23.01.2022 In this episode on Kidney Coach's YouTube channel, Fiona and Emily discuss some exciting new treatments that ANYONE can do to shrink and even reverse PKD! The research is really exciting and the potential for improvement in this disease using simple methods such as timed fasting, is creating very positive outcomes for people diagnosed with the disease. So if you, or someone you love has been diagnosed with PKD make sure you tune in to hear the latest research and treatments for this disease!

23.01.2022 The link between blood pressure and kidney disease Hypertension (high blood pressure) is the second leading cause of CKD and end-stage renal disease. Hypertension is an increase in the amount of force that blood places on blood vessels as it moves through the body. High blood pressure can constrict and narrow the blood vessels which eventually damages and weakens them throughout the body, including in the kidneys.... If your kidney’s blood vessels are damaged, they no longer work properly and when this happens the kidneys aren’t able to remove all the wastes and extra fluids from your body. Extra fluid in the blood vessels can raise your blood pressure even more, creating a vicious cycle and causing more damage which may lead to kidney failure. Things that contribute to high blood pressure: Certain medications such as birth control pills, cold remedies, decongestants, over-the counter pain relievers and some prescription drugs Illegal drugs such as cocaine and amphetamines Family history Being overweight or obese Physical inactivity Tobacco Too much salt in your diet Too little potassium in your diet Drinking too much alcohol Stress Certain chronic conditions such as kidney disease, diabetes and sleep apnoea

21.01.2022 The change of season for some can mean a higher risk of colds and flus. Some infections, we know, can further impair Kidney function which of course we want to avoid. Here at the Kidney Coach our favourite method, to avoid the bugs, is support your immune system. Tune into our YouTube channel to hear some of our favourite herbal and nutritional remedies to combat those pesky viruses.

19.01.2022 What does Kt/V mean? One of our community asked me to write a post explaining what the Kt/V means, so here it is: What is the Kt/V?... Kt/V is a way of measuring dialysis adequacy. It provides a tool to avoid inadequate dialysis and its routine monitoring may help to identify problems of dialysis delivery. In this measurement: K = clearance, the amount of urea your dialyzer can remove, expressed in millilitres per minute (mL/min) t = time Kt is clearance multiplied by time which represents the volume of fluid completely cleared of urea during a single treatment V is the volume of water your body contains So, if the dialyzer’s clearance is 300mL/min and a dialysis session lasts for 180 minutes, Kt will be 300 mL/min multiplied by 180 minutes. The result comes to 54, 000 mL or 54 litres. Kt = 300 mL/min multiplied by 180 minutes Kt = 54, 000 mL = 54 litres. So, 54 litres of fluid has been cleared of urea. The body is about 60% water by weight. If someone weighs 70kg, V will be 42 litres. V = 70 kg multiplied by .60 = 42 litres So the ratio- K multiplied by t to V, or Kt/V- compares the amount of fluid that passes through the dialyzer with the amount of fluid in your body. The Kt/V for this person would be 1.3 Kt/V = 54/42 = 1.3 The Kidney Disease Outcomes Quality Initiative (KDOQI) group have set the Kt/V of 1.2 as the standard for dialysis adequacy. Studies suggest that a Kt/V <1.0 is associated with poor outcomes and that a Kt/V at 1.2 or above is associated with better survival. Image from fmc-au . com

19.01.2022 Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule. Research shows that intermittent fasting is a way to manage your weight and prevent- or even reverse some forms of disease. But how do you do it? And is it helpful in kidney disease? The short answer is YES, especially if you have been diagnosed with PKD. Head over to our website to read the full story and how you can incorporate this simple and free tool into your lifestyle to improve your kidney function! Link below...

19.01.2022 Treatment of high blood pressure Firstly, and most importantly, identify and treat the CAUSE if you can. Now, there may be more than one cause of your high blood pressure, so you might be overweight, physically inactive and have diabetes and in that case, you should address all three of those factors because it’s likely that they are all contributing to your blood pressure problems. Understanding some of the things that are contributing to your elevated blood pressure will... help you decide which of these tips are going to be most important for you. Tips for reducing blood pressure: Maintain a healthy weight Move your body- this means both formal exercise and incidental exercise. Reduce salt Eat an alkaline diet Manage stress levels- take up meditation, yoga, breathing exercises, relaxation exercises. Manage blood sugar levels Lower cholesterol levels (if elevated) Avoid caffeine and alcohol Reduce saturated fats in diet & avoid trans fats Quit smoking Dietary inclusions: increase fibre, increase garlic, onion and ginger, increase omega-3 fatty acids (fish, flaxseeds, chia seeds), include olive oil. Nutritional supplements: Magnesium, Taurine, CoQ10, vitamin C, Arginine, Fish oil Herbal supplements: Dan Shen, Astragalus, Tienchi ginseng, Lime flowers, Hawthorn, Valerian (also great for insomnia), Schisandra and Garlic. Before starting any new herbal or nutritional supplements make sure you consult your doctor or naturopath first. Take care when starting supplements alongside anti-hypertensive medication as it may have a cumulative effect- closer monitor of blood pressure is needed.

19.01.2022 What is ANCA vasculitis? ANCA vasculitis is an autoimmune disease affecting small blood vessels in the body. It is caused by autoantibodies called ANCAs or Anti-Neutrophilic Cytoplasmic Autoantibodies. ANCAs target neutrophils (a type of white blood cell) causing them to attack small blood vessels which then become swollen and inflamed. ANCA vasculitis can cause different symptoms depending on what organ or part of the body that is involved. When blood vessels in the kidne...y are affected, it affects the glomeruli, the filtering units of the kidneys. Since ANCA antibodies affect small blood vessels, the small blood vessels in the glomeruli can be attacked and damaged. ANCA glomerulonephritis is the term used when ANCA vasculitis has affected or involved the kidneys, and when this happens there is inflammation and swelling in the kidney filters. Sometimes ANCA vasculitis can affect kidney function slowly- over weeks, months or even years- but in many people, it can happen quickly, in days. The inflammation can lead to scarring or permanent damage to the kidneys. Treatment can decrease the inflammation and swelling and so decrease the damage.

18.01.2022 Herbs in focus: Gymnema sylvestre Because of its ability to abolish the taste of sugar, Gymnema was given the Hindi name of Gurmar, meaning ‘sugar destroying’. Gymnema has been used in the treatment of diabetes in India for over 2000 years. Therapeutic actions:... Lowers blood sugar Balances blood sugar Pancreas healer Lowers cholesterol Appetite inhibitor Gymnema is a great herb for the treatment of diabetes, metabolic syndrome, insulin resistance and can help reduce sweet cravings to assist weight loss. It doesn’t just help to lower high blood sugar but also improves the function of the pancreas which is responsible for the production of insulin. This herb also directly suppresses the sweet sensation on the tongue, when taken on its own in liquid form, resulting in sweet foods tasting bad. Therefore small, regular doses are often given for weight loss patients. Therapeutic dose: 4g to 16 g a day Cautions: if on blood sugar lowering medication or insulin, make sure you monitor your blood glucose levels when taking Gymnema as it can potentiate the effects of hypoglycaemic medication. Make sure you consult your healthcare practitioner before starting on any new supplements.

18.01.2022 Sesame seeds For such a tiny little seed, they certainly pack a punch. Sesame seeds are a good source of magnesium, calcium, zinc vitamins B1 and B2, zinc and selenium. Sesame seeds also contain two unique substances: sesamin and sesamolin, both of these substances belong to a group of special beneficial fibres called lignans and have been shown to have a cholesterol lowering effect in humans and amazing antioxidant abilities. ... These little seeds aid digestion, stimulate blood circulation and benefit the nervous system. They are also well known to relieve constipation. Now, if you’re looking to use sesame seeds as a source of calcium you really need to be buying the hulled form of sesame instead of unhulled. When the hulls are removed (the outer shell of the seeds) they contain 60% less calcium. There is a great variety when purchasing sesame seeds. They come dry, cleaned with hulls, white and without hulls, toasted, and made into butter (tahini) or flour. Unhulled sesame seeds are more advantageous to purchase because the hulls act as a protective coating to prevent rancidity and keep the oil more stable. Unhulled sesame seeds can be stored in an airtight container in a cool, dry, dark place. Once the seeds are hulled, they are more prone to rancidity, so they should then be stored in the refrigerator or freezer. Ways to include sesame seeds in your diet: Sprinkle on salads Add tahini to stir-fry base Add to stir-fries Combine raw or toasted sesame seeds with salad dressings How do you eat sesame seeds?

17.01.2022 Top diet changes for autoimmunity An important part of the treatment of autoimmune conditions is eating the right diet. An inappropriate diet can disrupt immune function, causing cross-reaction between dietary proteins and self-tissue. For this reason, it’s important to identify any dietary factors that are contributing to immune system derangement and inflammation and remove them. This may be a bit different from person to person, but I wanted to give you some general gui...delines to get you started. 1. Don’t overload your system with processed foods, food with chemical additives or hormonal products. 2. Focus on fresh, living, organic food as much as possible with a balance of alkaline foods. 3. Rich in antioxidants 4. Intermittent fasting- fasting helps reduce intestinal permeability (‘leaky gut’)- one of the precursors to autoimmune disorders- initiates autophagy which is essentially your body’s clean-up crew, breaking down damaged cells, dead cells and debris and encouraging new growth of healthy cells, reduces inflammation, supports a balanced immune response and modulates your body’s stress response. 5. Increase dietary omega-3 fatty acids- fatty fish, seafood, flaxseeds, chia seeds 6. Include herbs and spices in your diet 7. Eliminate dairy products- dairy products are highly inflammatory foods that may irritate the gut and immune system. Casein, the protein in dairy is also highly allergenic and many people develop a sensitivity to it. 8. Eliminate gluten from your diet- gluten causes intestinal hyperpermeability, inflammation, alters the gut microbiome and can confuses the immune system which can contribute to the development of autoimmune conditions.

11.01.2022 Ways to improve Insulin Resistance Get more sleep- studies show sleep deprivation raises glucose levels and worsens insulin resistance. Exercise regularly- regular exercise is one of the best ways to increase insulin sensitivity. A combination of aerobic and resistance training appears to be the most effective.... Reduce stress- stress affects your body’s ability to regulate blood sugar and high levels of stress hormones reduce insulin sensitivity. Lose excess weight- excess weight, especially in the belly area, reduces insulin sensitivity and increases the risk of type 2 diabetes. Eat more soluble fibre- soluble fibre helps feed the friendly bacteria in your gut which have been linked to increased insulin sensitivity and it also slows the rise of blood glucose in your bloodstream after eating. Eat more colourful fruit and vegetables- many studies have found that eating a diet rich in plant compounds is linked to better insulin sensitivity. Add herbs and spices to your cooking- particularly fenugreek, turmeric, ginger and garlic. Eat more cinnamon- known for its ability to reduce blood sugar and increase insulin sensitivity. Drink green tea- studies have found that drinking green tea can increase insulin sensitivity and reduce blood sugar. Cut down on carbs and eliminate intake of added sugars- carbs are the main stimulus that causes insulin blood levels to rise. Start intermittent fasting- shown to lower blood glucose levels and improve insulin sensitivity. Nutritional supplements- magnesium, chromium, alpha lipoic acid. Herbal medicine- Gymnema sylvestre, Fenugreek, Turmeric, Astragalus.

10.01.2022 ‘DISCIPLINE IS CHOOSING BETWEEN WHAT YOU WANT NOW AND WHAT YOU WANT MOST’ Discipline is a word that conjures up images of punishment, giving up things that you enjoy, doing hard or difficult things, correcting your behaviour. Doesn’t sound very appealing does it? But when discipline is viewed as CHOOSING what we want most, our goal comes into focus and we own the choice of actually moving toward that goal. ... So, be compassionate towards yourself and keep your heart mindful of what YOU (not someone else) WANT (a choice vs. a ‘should’) MOST (your deepest intention). Then choose that- again and again and again- joyfully!

10.01.2022 Creating a balanced life Quite often, we focus on one, two or even three areas of our life and tend to ignore the rest. We might focus our energy on nutrition and movement but our relationships suffer or perhaps we focus on our emotional health and mindset and our nutrition goes out the window. There will always be some areas that require more time and attention but to have a balanced and fulfilled life, here are 8 aspects that are important to consider.... What area do you need to devote a bit more energy to? Image from: @drmarkhyman

10.01.2022 Scarcity mindset A scarcity mindset is the belief that there will never be enough, resulting in feelings of fear, stress and anxiety. On the other hand, an abundance mindset flows out of a deep inner sense of personal worth and security. It’s grounded in the belief that there is more than enough for everyone. Are you stuck in a scarcity mindset? What action can you take today to start to shift yourself to an abundance mindset?... Image: @blessthemessy

10.01.2022 Chances are you have black pepper somewhere in your home. While this common cooking ingredient can certainly spice up a meal, it also contains something that can be beneficial to your health and that something is Piperine. But it’s not the action of Piperine that I wanted to focus on today. It’s a different action of Piperine or more specifically BioPerine that I wanted to highlight and that is its activity as a bioenhancer. Head over to our website to read about why we add B...ioPerine to our Kidney Advance formula and how it helps increase the absorption of important nutrients such as Co Enzyme Q10! Link Below

08.01.2022 Tips to reduce inflammation Yesterday I discussed how inflammation affects kidney health so today I wanted to highlight some ways to reduce low grade systemic inflammation. Eat an anti-inflammatory diet high in fruit, vegetables, fatty fish, whole grains, nuts and seeds (high in potassium).... Eliminate inflammatory foods from your diet- refined sugar and flour, processed foods, fried foods, saturated fats, dairy, red meat and processed meats. Exercise- reduces levels of TNF (tumour necrosis factor) and CRP (C-reactive protein) both involved in systemic inflammation and studies have shown that just 20-minutes of moderate exercise is enough to do this. Maintain a healthy weight- excess adipose (fat) tissue produces its own cytokines (inflammatory molecules) and macrophages (immune cells) causing low-grade inflammation. Manage stress- chronic stress causes endocrine and immune system dysfunction that contributes to low-grade inflammation. Get enough sleep- aim for 7-8 hours of sleep a night as too little sleep is associated with higher levels of markers of chronic inflammation. Take good care of your teeth- poor oral health can lead to infections and chronic inflammation. Look after your gut health- there is a strong relationship between the balance of bacteria in your gut and chronic inflammation. Increase these anti-inflammatory herbs in your diet: turmeric, ginger, green tea, cinnamon, cayenne pepper, sage and rosemary. Try intermittent fasting- has been shown to reduce inflammation. Consider supplementing with anti-inflammatory herbs and nutrients- vitamin C, vitamin A, vitamin D, vitamin E, fish oil, curcumin, resveratrol, alpha lipoic acid, Co-enzyme Q10, N-acetyl cysteine (NAC), quercetin and bromelain.

08.01.2022 Astragalus membranaceus (also called Huang Qi or milk vetch) is a plant native to Asia and is considered to be one of the most important herbs in Traditional Chinese medicine (TCM). It has a long history as an immune system booster and is one of the most widely used herbs in TCM for treating kidney disease. Today I thought we’d have a look at some of the actions of Astragalus that make it such a key herb in the treatment of kidney disease. Head over to our website to read the full article.

08.01.2022 The Benefits of Olive Oil Olive oil is predominantly composed of a monounsaturated fat called oleic acid that has been shown to reduce inflammation and may even have beneficial effects on genes linked to cancer. Apart from its beneficial fatty acids, it also contains a modest amount of vitamins E and K and is loaded with powerful antioxidants. Here are some of the health benefits of olive oil:... Anti-inflammatory Antioxidant Protective against heart disease and the development of type 2 diabetes Choosing olive oil: Olive oil is identified by its grade and in general, better grades do equate with fresher, tastier oil that confers greater health benefits. The best grade is ‘extra-virgin’, which refers to the initial unrefined oil from the first crushing of the oil. Extra-virgin oil is richer in taste and has up to four times the level of oleic acids as the other grades. Olive oil is also somewhat subject to going rancid from heat, air and light. As a result, it is best to choose oil that is sealed in small, dark glass bottles. Ways to use olive oil: Use olive oil to replace butter or margarine Macerate garlic in olive oil for a week and use this flavoured oil in dressings and marinades Mix balsamic vinegar, olive oil, a little water, lemon juice and oregano and use as a salad dressing Drizzle olive oil over steamed vegetables before serving Image from: @thelazypantry

06.01.2022 Haemodialysis Diet Dietary requirements differ depending on what stage of kidney disease you are in and probably more importantly- what your blood results show. If you are on dialysis there are some specific guidelines you generally need to follow, let’s have a look at those today. Fluid restriction- your doctor will set a fluid allowance per day; this is because the kidneys aren’t able to remove the fluid off your body. ... Low sodium- sodium is like a sponge, and it will hold on to water and cause symptoms of fluid retention despite following a fluid restriction. Your doctor will advise you how much sodium you can have. Low potassium- your kidneys are less able to rid the body of potassium. Once again, your doctor will tell you how much potassium is safe for you to eat as it does differ slightly from one person to the next. Low phosphorus- phosphorus can also build up in the body as kidney function declines. Some people will need to take phosphorus blocking medications. Protein- people on dialysis usually require higher amounts of protein compared to prior to starting dialysis. This is because dialysis is capable of removing protein waste from the blood. Unfortunately, dialysis also results in the loss of some of the healthy aspects of protein, which means a higher protein intake may be needed. Alkaline diet- it’s still important for people on dialysis to follow an alkaline diet. People with CKD are at a higher risk of metabolic acidosis and this risk increases as kidney function decreases. Some great low phosphorus and low potassium alkaline foods are apples, cucumbers, lettuce, cabbage, green beans, carrots, grapes, pears, cauliflower, berries and cherries.

06.01.2022 10 Ways to Boost Neuroplasticity Here are ten ways to increase and harness the power of neuroplasticity: 1. Get enough quality sleep: sleep might be the most essential nutrient for neuroplasticity. ... 2. Intermittent fasting: increases brain plasticity and promotes growth of neurons. 3. Use your non-dominant hand: this can form new neural pathways and strengthen the connectivity in the brain. 4. Hit the dance floor: dancing increases neural connectivity because it forces you to integrate several brain functions at once. 5. Create artwork. 6. Reduce stress: stress dampens neuroplasticity in the hippocampus and prefrontal cortex while increasing it in the amygdala (our ‘lizard brain’ associated with fear, anger and anxiety). 7. Learn an instrument: music training has profound effects on neuroplasticity. 8. Meditate. 9. Exercise: can increase the expression of genes that promote brain plasticity, including the generation of new neurons and blood vessels. 10. Learn a language: there’s no better way to test and train your neuroplasticity than learning an entirely new form of communication.

04.01.2022 Autoimmune kidney diseases Firstly, let’s start with what is autoimmune disease? The immune system’s job is to defend the body from infections or germs. White blood cells are a major part of the immune system. It can be helpful to think of them as the soldiers of the immune system. When the immune system recognises something foreign (like germs that cause infection), white blood cells attach to and attack the invaders. White blood cells cause swelling and inflammation as t...hey try to kill the invaders. Autoimmune disease is what happens when the body’s immune system attacks the body itself, rather than attacking an infection or foreign invader. Auto = self, so autoimmune means the immune system is attacking itself. The immune system makes antibodies to help prevent or fight infection. Antibodies recognise and attach to something (like bacteria or germs) to help the immune system find it and attack- sort of like marking or tagging it. Normally antibodies are made which recognise germs and invaders (things foreign to the body). However, sometimes the body can make antibodies that recognise and attach to someone’s own cells or tissues. These are called autoantibodies (auto = self, so autoantibody = antibody to something in oneself). Different kinds of autoantibodies are involved in different autoimmune diseases. Since autoantibodies can recognise or target different things, how an autoimmune disease works and what symptoms it causes depend on what the autoantibody targets. Types of autoimmune kidney disease Goodpasture’s Syndrome Anti-glomerular basement membrane disease Lupus nephritis ANCA associated vasculitis IgA nephropathy (Berger’s disease) Henoch-Schonlein Purpura Sarcoidosis Amyloidosis

02.01.2022 How to know if you have insulin resistance There is no one test for insulin resistance and it’s not something doctors typically test for unless asked. The problem is that when your blood glucose levels are checked, they are typically measured as a fasting sample and people with insulin resistance commonly have a fasting blood glucose levels that isn’t elevated. The problem starts AFTER you eat.... One way to assess for insulin resistance is to do a glucose tolerance test which involves having a blood test to measure fasting blood glucose then drinking 75g of glucose and having your blood glucose tested over the next 2 hours. There is an easier way though and that involves having fasting glucose and fasting insulin measured on a blood test then calculating your HOMA-IR (Homeostatic Model Assessment of Insulin Resistance). HOMA-IR tells you how hard the body is working to keep blood glucose from getting too high. To calculate HOMA IR: Insulin (uIU/mL) x Glucose (mg/dL) 405 A low HOMA-IR means you are sensitive to insulin while a high HOMA-IR relates to your level of insulin resistance. The higher the number, the more resistant you are to the message of insulin. What does the result mean? <1 = Optimal insulin sensitivity > 1.9 = Early insulin resistance > 2.9 = Significant insulin resistance

01.01.2022 Complications of high blood pressure The excessive pressure on your artery walls caused by high blood pressure can damage your blood vessels, as well as organs in your body. The higher your blood pressure and the longer it goes uncontrolled, the greater the damage. Uncontrolled high blood pressure can lead to:... Heart attack or stroke- high blood pressure can cause hardening and thickening of the arteries (atherosclerosis), which can lead to a heart attack, stroke, or other complications. Aneurysm - increased blood pressure can cause your blood vessels to weaken and bulge, forming an aneurysm. If an aneurysm ruptures, it can be life-threatening. Heart failure- to pump blood against the higher pressure in your vessels, the heart has to work harder. Over time this causes the walls of the heart’s pumping chamber to thicken which can eventually lead to heart failure. Weakened and narrowed blood vessels in your kidneys- this can prevent the kidneys from functioning normally and cause CKD. Thickened, narrowed or torn blood vessels in the eyes- this can result in vision loss. Metabolic syndrome- a cluster of disorders of your body’s metabolism, including increased waist circumference, high triglycerides, low HDL cholesterol, high blood pressure, and high blood sugar levels. These conditions make you more likely to develop diabetes, heart disease and stroke. Trouble with memory or understanding. Dementia- narrowed or blocked arteries can limit blood flow to the brain, leading to certain types of dementia (vascular dementia). Keep an eye out for tomorrow’s posts for some tips to lower blood pressure.