If there’s anything that the past 2.5 years of living amid an unpredictable, energy-sapping, life-altering pandemic have taught us: it’s that there’s truly no greater wealth than securing one’s own health and safety, not only for ourselves, but also for our loved ones. Furthermore, hunkering down, shifting priorities, and doing our best to make wise lifestyle choices, in this era, may have also highlighted an essential truth: that healthy living is, indeed, a lifestyle­­ that works best by gradually incorporating health-forward and wellness-minded choices into our daily routines, until they become second nature. However, the burning question that many of us may have is: Where do we begin?

With this question in mind, the Al D. Rodriguez Liver Foundation offers our suggested ‘Top 10 Sensational Food & Lifestyle Swaps’ to boost your liver health in these insecure times, as well as to secure your mind, body, and soul, overall. As you may have read in ADRLF’s regular blog updates, our liver health is significantly impacted by our daily diet and activities – such as avoiding pro-inflammatory processed foods; monitoring alcohol intake; actively choosing beverages with benefits (including water!), and engaging in regular exercise. So, to champion self-care for World Hepatitis Day, let’s explore these bona fide ‘liver-forward’ food alternatives and lifestyle hacks that can help you reach your optimum wellness goals.

1. Say NO to rise n’ shine inflammation! Switch-up those quick-to-grab, carb-based breakfast sammies & muffins! Upgrade with dazzling plant-based, whole food options—from savory avocado tartines to beautiful berry bowls—that your body will thank you for! https://bit.ly/3xbRcum
2. Trick that sweet tooth! Swap refined sugar with tasty healthy natural sweeteners like stevia, honey, and maple syrup. Fun tip: For baking, try: dates, monk fruit, and bananas instead. https://bit.ly/3LDDVlv
3. Get movin’ for a healthy liver! Workaholics: Swap out your old-school sedentary workstation; replace it with a dynamic upright standing desk! And stay active—even during your work day—by stretching, walking in place, taking virtual lunch break Pilates classes, and more! https://bit.ly/3zd6ws5
4. No more 2 A.M. doom-scrolling! Disrupt your newsfeed addiction and nocturnal overwhelm—and insert vital nourishment from restorative sleep! Inside tip: Rest will even improve your vaccine efficiency. https://bit.ly/3aCSvNA
5. Beware! Did you know some plastic food containers contain ‘forever chemicals’ that could harm your liver? Ditch those plastic to-go containers, and welcome them in ceramic food bowls, particularly when heating meals. https://bit.ly/3O86VEb
6. Respectfully decline that risky (unregulated!) ‘tattoo party’ invite, and throw your own festive, plant-based ink, needle-free ‘henna shindig’. Take it outdoors for some COVID-19-safe fun with good friends, while drawing frolicking designs, and safeguarding your body from carcinogenic inks, as well as #hepatitis hazardous needles. https://bit.ly/3aqvuNC
7. Get your grilling on, safely! Literally: Swap out those plates that held your marinated raw meats, and replace with clean dishes to serve your cooked food! Exchange your charcoal griller for a gas one!
8. Unplug, guilt-free! Disconnect from those laptops, phones, and Zoom meetings—and prioritize some fun, liver-revitalizing activities like dance, tai chi, swimming, and yoga! https://bit.ly/2Y1nI3j
9. Sip wisely! Trade out those feisty cocktails and artificially flavored sodas, and elevate your sips with luscious mocktails and thirst-quenching herbal teas. Bonus points: blend with a frozen banana, and a frosty smoothie appears! https://bit.ly/3x5bWG9
10. Step aside, stressors! Been vaping to escape? Smoking to calm down? Reverse those anxiety-induced habits, and embrace your ‘covid era normal’ with unique restorative meditation practices! Try movement or gratitude meditation to help melt away the worry and stress. https://bit.ly/3Hw0N6a Been vaping to escape? Smoking to calm down? Reverse those anxiety-induced habits, and embrace your ‘covid era normal’ with unique restorative meditation practices!

ADRLF hopes these sensational swap ideas will inspire you to have a fun, safe, and liver-healthy summer! And as always—remember to Screen! Vaccinate! Don’t Hesitate!

Ever considered living your best liver fitness summer yet? Dive in. Transform. Shine on! There’s no better season to kick-start a liver positive lifestyle! Summer, with its delicious ripe produce and array of outdoor activities, provides a perfect backdrop to consider and revamp how your daily routines can create the space to practice and promote liver wellness. With chronic hepatitis, fatty liver disease (NAFLD), and cirrhosis on the rise, particularly in at-risk communities, it’s time to change our relationship to liver health awareness. Earlier this month, the CDC reported that the mortality rate for liver cancer has gone up by 43% over the past 15 years – and that’s despite the recent development of new treatments for hepatitis C and the availability of vaccines for hepatitis A and B! So now, more than ever, we all need to incorporate a healthy dose of liver lovin’ into our daily lifestyles.

Over the past three years on World Hepatitis Day – to enlighten and rally new voices – the Al D. Rodriguez Liver Foundation, mindful of these alarming stats, has proudly rolled out three notable Liver Awareness social media events: “Top 10 Reasons to Screen, Vaccinate, Educate — Don’t Hesitate!” in 2015; “Top 10 #Hepatitis Facts on Latinos/Hispanics/Latins in the Americas” in 2016; and “Top 10 Facts for Hepatitis-Aware Tattoo Safety” in 2017.

To commemorate World Hepatitis Day 2018 and memorialize our beloved, talented friend and colleague, Al D. Rodriguez, whose life was dramatically cut short six weeks following an unexpected liver cancer diagnosis — due to chronic hepatitis – ADRLF cordially invites you to follow us, hourly on Monday, July 30th, across an inspiring, informative day as we share “10 Terrific Ways to Love Your Liver.” Our social media event highlights our Top 10 favorite tips of the season, for you to enjoy a nourishing, active, healthful summer of self-awareness and self-care with new incentives to debut your foxy new liver-healthy self!

These ‘10 Tips’ are of course in addition to ever-reliable strategies to drink moderately, monitor risky practices, be aware of symptoms – and of course, follow ADRLF’s golden advice to: SCREEN. VACCINATE. DON’T HESITATE!

In Al D.’s honor, on this day – the 10^th Anniversary of his passing – we ask you to help spread the word about the risks of hepatitis and the importance of liver wellness, so that we can all: Do Better! Or better yet, Do Best!  

 So, check out these carefully curated tips – and let us know which ones work best for you!

Tip #1: The summer heat calls for refreshing drinks that need not be restricted to sugary lemonades and sodas, or ice-cold beer. Green tea is a superfood beverage that contains antioxidants called catechins, which help protect the liver from toxins and free radicals that cause cellular damage and inflammation (source: http://bit.ly/2O80KBk). Infinitely more interesting than plain water, and containing numerous health benefits, those looking to cleanse their livers and/or living with chronic liver illness have “every reason to make lemon water their go to hydrating medium” (source: http://bit.ly/2JYIMy1). In fact, a recent study highlighted the hepatoprotective power of juiced lemons, especially for people with liver diseases (source: http://bit.ly/2Oa4JNX). 

Blending in fruits, veggies, and ingredients filled with anti-inflammatory agents is also a great idea to create satisfyingly hearty, nutrient-rich beverages that also help the liver flush out toxins. Check out these tasty, liver-healthy smoothie ideas to beat the summer heat.

Tip #2: Hepatitis is a highly contagious disease. Hepatitis A, for example, is a common cause of foodborne infection, which led to serious outbreaks in San Diego, Nashville, and most recently in Ohio. It’s important to make a doctor’s visit to specifically check if your hepatitis A and B vaccinations are up-to-date. And if not, you know what to do! 

Know the required timeline for hepatitis A vaccination here.

Find out if you need to get a vaccine for hepatitis A and B here.

Tip #3: Charcoal-grilled meats contain more carcinogens called polycyclic aromatic hydrocarbons (PAHs) than meat heated with propane. When fat drips from meat, the fat burns and creates PAH-infused smoke, which coats what you’re cooking. And charcoal makes more smoke than gas does. Also, charcoal flames are hotter, which chars meat and creates heterocyclic amines (HCAs), another carcinogen. Propane still produces some PAHs and HCAs, though, so take these steps with any grill – Trim fat! Lean meats create less drippings and less smoke, which reduces PAHs. Marinate! Soaking meat in vinegar or lemon juice reduces HCAs by 90 percent. Flip frequently! Studies have shown that turning meat frequently results in fewer HCAs (source: http://bit.ly/2Oc32Q4). We also suggest adding liver-friendly omega 3 rich fatty fish and flavorful vegetables to your cook out. Hey, a savory sizzling summer kabob is a difficult offer to resist! (source: http://bit.ly/2LWd46d)

Tip #4: A study found that prolonged sitting – that is, sitting for 10 or more hours a day – increases one’s risk of getting nonalcoholic fatty liver disease (NAFLD) by 9%. Fatty tissues can build up in the liver because of long, sedentary practices. While no medication has been approved to treat NAFLD, the best solution is to cut down on sitting time and stay physically active through lively motions like dancing and exercise. Outside of the office or even at your desk, you can also try certain yoga poses that stimulate the liver and other vital organs to function properly.

Check out this interesting movement study here.

Try these revitalizing liver-friendly yoga poses!

Tip #5: Keep the stress at bay with a relaxing massage! Massage therapies offer an oasis for tensed muscles – and for a tensed liver as well. Different kneading and rubbing movements boost the body’s overall blood circulation and reduce the accumulation of fluids in the body’s extremities that tends to cause fatigue and body aches. Enhancing blood flow through a massage promotes better liver function, as well as stimulates the processing of metabolic waste. So whether you seek out a professional and take in a spa visit, or need to mind your budget and craft your own therapeutic self-messaging routine, do know that you’re attending to your mind, body, and soul! 

For liver-friendly self-massaging techniques, click here.

tip #6: Relishing the summer means heading to the beach, park, or other outdoor escapes to enjoy alfresco dining. Get creative in preparing your picnic basket and go for tasty, liver-healthy alternatives to replace traditional picnic food and beverages, like hamburgers, hotdogs, fried chicken and chips. Consider colorful, in-season fruits and vegetables, and home-made treats rather than ready-to-eat supermarket options and salty snacks. Your salad combo choices are endless! For example, carrots, beetroots, and other fruits and vegetables with red-orange pigments contain carotenoid – an antioxidant that promotes natural liver detox. Goji, blueberries, and raspberries are liver superfoods that add flavor to salads.

As a part of ADRLF’s commitment to promote liver health awareness, we’ve often partnered with the William F. Ryan Community Health Network to produce, inspiring, fun-filled “Love Your Liver” wellness events in New York City – including this cooking demo of a flavorful, easy-to-make, liver-friendly beet and arugula salad: http://bit.ly/2LZdKYL

Tip #7: Essential oils are highly-concentrated plant essences that have natural antiseptic properties. Chamomile, for example, helps the liver reject and discharge poisons, while fennel, geranium, and rosemary oils have anti-infectious properties and have been found to support digestive functions, balancing hormones, which contribute to overall liver health (sources: http://bit.ly/2Oea8mW, http://bit.ly/2Oea8Ds).  

Tip #8: Dark chocolates contain flavonoids, which are unique antioxidants that help cleanse the liver and control blood pressure. These nutrients are especially advantageous for people with liver cirrhosis, a serious condition wherein the liver cells are replaced by tough scar tissues that impair proper liver functions. These liver scars also make it difficult for the blood to flow through the liver, resulting in the build-up of blood that may lead to a stroke and/or heart attack. The high level of antioxidants in dark chocolate helps reduce the damage in blood vessels, as well as liver scars.

Discover how dark chocolate nourishes the liver here.

Tip #9: Saunas offer relaxing ways to help the body release toxins through sweat, while getting rid of dead skin cells, improving the overall clarity of the skin, relaxing tense muscles, relieving sore body parts — and simultaneously boosting the body’s immunity. It’s known to be a great way to support liver function by flushing out toxins and revitalizing the liver through natural cleansing. However, caution is always recommended before getting into this profound sweating experience. People with conditions like hypertension or heart problems, as well as pregnant women, should consult a physician before doing sauna time. It’s also important to be well hydrated before getting inside a sauna; and to cool down after a heated session.

For more sauna benefits and precautions, click here.

Tip #10: We’re often told to stop eating a couple of hours before bedtime – but what happens when you get hungry just before powering down for the night? Sleeping with a hungry, depleted stomach (and liver) forces the brain to go into starvation mode and activates adrenal stress hormones that result in poor sleep.

Raw honey, however, has been found to contain an ideal fructose to glucose ratio to support the liver, even hours after your last meal and during your sleep or ‘night fast’ (source: http://bit.ly/2LRexhH). So, eating honey before bed ensures the body an adequate source of readily-available energy — and activates the sleep hormone, melatonin.

This is especially helpful for people with liver diseases. Sleep disturbances, such as insomnia, hypersomnia, and sleep apnea are common among people with liver disease — as they disrupt sleep patterns, while contributing to poor health and fatigue. Many people with obstructive sleep apnea are obese, which puts them at a greater risk for a fatty liver outcome. A 2012 study also found that one of the complications of liver cirrhosis is the disturbed sleep pattern. Yes, we’re all sleep-deprived, but you can turn your vital organ health around. Liver fitness needs sleep, so give the gift of proper rest to your body as regularly as you can!

Got a tattoo or planning on getting one? Then ADRLF’s Liver Cancer Awareness Month and World Hepatitis Day 2017 campaign is for you! Over 45 million Americans have at least one tattoo, including over 60% of millennials. But what gets lost in the hype of finding the coolest design and the best artist is the important conversation about hepatitis C, and the risks of body art. This year, we’re once again aligning with the World Health Organization and the World Hepatitis Alliance in the global effort to eliminate hepatitis, as we shine a spotlight on the increasingly popular ‘ink movement’, by promoting safe tattoo practices, in the name of hepatitis awareness and prevention.

The Hepatitis and Tattoo Connection

Hepatitis C affects over 3 million people in the U.S. One way the hepatitis C virus is spread is through unsterile needles used in tattoo and body piercing procedures. A 2013 study found that people with hepatitis C were almost four times more likely to report having a tattoo, while more recent studies recognize tattooing as a significant risk factor of hepatitis C (Adv Biomed Res. 2017; Curr Probl Dermatol. 2015). Also in 2013, the largest tattoo-related outbreak was reported in Rochester, NY. Nineteen people developed bubbly rashes on their new tattoos, which were done using dirty needles in an unsanitary setting.

Tattoo inks are also believed to have some serious health risks. Many of today’s tattoo inks contain metallic salts, oxides, sulphides, selenides, and other potentially carcinogenic chemicals that you simply would not want to be embedded on your body, and can take years to manifest into related illness.  (Tattoo Health.org).

Furthermore, there’s no sure-fire way to tell if the ink is safe from infection. In fact, it can be contaminated even if the container is sealed or the label says the product is sterile (FDA, 2015). Ironically, the word “tattoo” literally means “stigma” in Latin.

While your priority might be to find the best ink master in town, your first priority should be finding the most hygienically conscientious one. For example, did you know that tattooists and piercers are required to attend blood-borne pathogen training to ensure safe practices and prevent transmission of infections like hepatitis? Did yours train?  These and many other facts should be your armor, as you consider the pros, cons, and safest practices of tattooing. So, while ADRLF fully encourages freedom of expression and artistry, before you consider getting tatted-up — please CHECK OUT these Top 10 Facts for Hepatitis-Aware Tattoo Safety!

Fact #1: Although contracting hepatitis C during the tattooing process is a very real risk, this potential health hazard has not decreased the country’s rising ink love affair. Americans spend approximately $1.65 billion on tattoos annually. And with over 23,000 tattoo parlors in the U.S. alone, a new establishment is being added in the country every day. Interestingly, more women have tattoos than men in the U.S. (23% vs. 19%).

Fact #2: Tattoo machines can puncture the skin up to 3,000 times per minute, opening up possibilities of infectious diseases like hepatitis, tetanus, and AIDS. A standard 1-hour session equals 180,000 tiny, open “Russian Roulette” wounds, providing a pathway to life-threatening infections. (Action Wellness, 2015).

Fact #3: Tattoo parlors are not held to the same sterility standards as doctors’ offices and hospitals. In the U.S., only a few states have strict hygienic regulations, and even fewer monitor and enforce standards. To reduce cross-contamination, tattooists and piercers must take basic preventative measures like handwashing and using new gloves for each new client (CDC, 2013).

Fact #4:  Blood does not have to be visible on the tattoo needle to transmit infection. All reusable tools, counter spaces, and client chairs must be disinfected and sterilized after each use. Single-use supplies must be discarded (CDC, 2013). 

Fact #5: Celebrities are speaking out about hepatitis risks, including actress Pamela Anderson, who disclosed she unknowingly contracted hep C from sharing a tattoo needle with her tatted-up rockstar ex-husband, Tommy Lee (webmd.com). Rock n’ blues pioneer Gregg Allman, who passed away last May 2017 from liver cancer, also shared in this video how he may have gotten hepatitis from a tattoo procedure.

Fact #6:  As opposed to tattooing of the past, today’s techniques, tools and chemicals have changed significantly. In fact, many tattoo inks contain body-hazardous ingredients originally intended for writing, car paint, and printer ink. And while considered trade secrets, these inks may contain chemicals known to cause birth defects, mutations, and even cancer, ultram with symptoms that may take years to appear (Tattoo Health.org).

Fact #7:  There’s a greater chance of contracting hep C from informal settings with poor infection control, like pop-up parlors, prisons, and “tattoo parties,” where unregulated tattooing and piercing are known to occur with contaminated needles.  (CDC, 2016).

Fact #8: ‘Ink-appreciators’ seeking an alternative to tattooing should consider henna body art, which involves applying the processed henna plant leaves’ paste onto the skin. Elaborate staining patterns can create temporary tattoos where desired (2014 case report).

Fact #9:  Although invisible to the naked eye, increasingly popular ultraviolet tattoos — ones that become visible under a black light (at nightclubs, raves, etc.) — can nonetheless pose “significant safety issues”, due to their unregulated chemical ingredients; most dangerously so, phosphorous — which can cause a number of skin problems, including infections, blisters, and have links to cancers. Contaminated needles can also carry hepatitis C (2014 case report; tatring.com).

Fact #10:  If you’re planning on getting a tattoo, find a reputable and licensed tattoo artist with a clean studio. Ask for new tools and unused pigments; and watch the artist remove sterilized needles from their packets (Healthline.com). Get tested for hepatitis C if you have a tattoo and any other risk factors such as medical issues like blood clots and STDs, and exposure to injected drugs and blood transfusion (CDC, 2015). Remember to Screen. Vaccinate. Don’t hesitate!

Promoting liver health awareness is a demanding challenge, and when it’s effective, a rewarding feat—best achieved in collaboration with like-minded allies. Much of the Al D. Rodriguez Liver Foundation’s (ADRLF) hard-earned success has been thanks to our fruitful partnerships with fellow health advocates that are staunchly committed to their respective missions. Therefore, when we can offer our support in the form of grants to dynamic organizations, it becomes a win-win for our collective fight against hepatitis. 

In line with this commitment—and in observation of Hepatitis Awareness Month—earlier this spring, the Al D. Rodriguez Liver Foundation proudly awarded grants, in the amount of $1,000 each, to two very special New York City-based organizations, namely: Hep Free NYC and the Tackling Youth Substance Abuse (TYSA) coalition. The grants were given to support their respective efforts around hepatitis awareness.

ADRLF’S Founding Board Member and Treasurer, Dr. Carlos Ortiz asserts, “Through micro-grants, ADRLF is committed to helping grassroots organizations, modest-sized agencies, and programs that are in need of grant money for their specific projects which are related to hepatitis awareness, education and treatment.”

With that in mind, we are pleased to share the exciting work that HepFree NYC and TYSA are tackling, as they strive to make an impact through their outreach.

Hep Free NYC: 

Collaboration is key to Hep Free NYC’s work, in capacity-building for hepatitis awareness and treatment in New York City. The organization is composed of two divisions, the Hep B Coalition and NYC Hep C Task Force; and together, they unite diverse community-based organizations and health service providers in various activities that both promote liver health, and encourage public involvement in budget planning and legislation. Notably, the organization has been spearheading the annual observance of the National Hepatitis Awareness Month in NYC in partnership with other advocacy groups including ADRLF.

“Overall, our goal is to use the ADRLF grant to raise awareness about hepatitis and help prevent, manage, and treat hepatitis B and C in NYC,” noted Daniel Calder, Outreach and Community Education Coordinator for Hep Free NYC. One such instance—on May 10th, the organization gathered local council members, advocates, and hepatitis survivors on the steps of Manhattan’s City Hall to encourage hepatitis testing and improve access to treatment.

“Hep Free NYC is beyond grateful for ADRLF’s support,” Calder offered, while sharing more specifics, “We will use the funds from their grant to support Hepatitis Awareness Day activities, improve our hep C video, and organize screening events of the video.”

The Tackling Youth Substance Abuse (TYSA) coalition: 

Disease prevention is central to the mission of TYSA, a dynamic coalition of private and nonprofit groups working together to reduce youth drug and alcohol misuse in Staten Island. Recognizing the link between the prescription medication addiction and how it often leads to injection drug use, and hepatitis infection, TYSA is taking on creative means to get important messages across to younger generations.

Like HIV/AIDS, substance abuse also shares similar risk factors, such as hepatitis infection. “Issues like liver disease and substance abuse are very much tied to social justice,” explained Jazmin Rivera, Project Manager for TYSA. “So we want young adults to lead healthy lives and make healthy choices.”   

TYSA has joined forces with diverse stakeholders including parents, teachers, local leaders, mental health professionals, and the NYPD. https://natureair.com/ativan.html is a perfect choice for people who don’t have medical insurance like me. This online pharmacy offers meds at really good prices. It sells generics and brand drugs, making them affordable for any pocket. Now we don’t have to refuse treatment. We all can buy quality medicines to become healthier people. They organize community education sessions like professional development workshops for teachers to instruct them on how to recognize signs of substance use in their students, as well as how to build skills to properly intervene.

“We also go to schools to show them the video we developed, and we start to have a conversation … and most youth don’t even realize that they can contract hepatitis C,” shared Rivera. With ADRLF’s grant, TYSA plans to leverage their video—“Hep C is on the Rise Among Staten Island Youth–Learn Why”—a project with Hep Free NYC Task Force that talks about the growing prevalence of hepatitis in New York City, and the intersection of substance abuse and hepatitis C.

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In the name of hepatitis awareness, prevention and treatment, ADRLF is proud to be aligned with organizations that advocate for getting the word out, particularly to vulnerable communities.  

ADRLF’s tradition of giving micro-grants is an important piece of the foundation’s larger work. Dr. Ortiz adds,  “In addition to our other initiatives, we would like to be able to assist those smaller organizations—which have challenges with raising funds or further extending their budgets—to help accommodate what’s needed to mount expenses for their projects associated with providing better access or education to under-served and/or low-income populations.”

We can all get involved to spread the word! With World Hepatitis Day (July 28^th) soon approaching, we encourage you to see how you can make an impact in big or small ways! And always remember: Screen! Vaccinate! Don’t Hesitate!

Learn more about Hep Free NYC here

Learn more about TYSA here and watch their video here

Support ADRLF’s hepatitis awareness grants and funding initiative here