Holiday travel brings some of our most treasured memories. However, it takes careful planning and preparation to ensure a safe and enjoyable trip. One task you should seriously consider adding to your list — particularly for international travels — includes setting-up an appointment with your doctor to specifically see if your vaccinations are up-to-date. Your discussion should also include inquiring about receiving a vaccination for hepatitis A, a highly contagious liver disease that is common across the globe, including popular destinations in Central and South America.

Make sure to have the necessary vaccines before traveling this holiday season. (Photo credit: “The Layover” by Matthew/Creative Commons)

Hepatitis A is among the most common causes of foodborne infection. It spreads through contact with contaminated food or drinks, as well as direct contact with an infected person. It is prevalent in areas with unsafe water supplies and poor sanitation. This disease is also transmitted when harvesting and processing fruits and vegetables; and undercooking contaminated food. People infected with hepatitis A develop mild to severe fever, and other symptoms such as diarrhea, abdominal pains/discomfort, jaundice, nausea, and appetite loss.

However, as with other hepatitis infections, some infected people may not show any symptom at all. Children 6 years old and younger often do not show noticeable symptoms. This is particularly alarming as hepatitis A can lead to acute liver failure. To date, there is no treatment for hepatitis A, and recovery from severe symptoms can take weeks to months. Vaccination remains the best protection from this disease. While some countries have included hepatitis A vaccine in children immunization plans, it is important to make sure that you and your family are protected before you travel.

When planning to travel, get a hepatitis A vaccine at least two weeks before your departure. In some cases, if it’s been discovered that an individual has recently contracted hepatitis A, a medical provider can still administer the vaccine to try to combat the virus; however, this post facto inoculation will only work if the individual has been exposed to hepatitis A for less than 14 days. Hepatitis A vaccine is usually given as a two-dose course.

Consult your physician if you can opt for a combined shot for hepatitis A and B, or the combined shot for hepatitis A and typhoid fever. Look out for updated information on country-specific immunization requirements and current disease patterns. While many of the suggested travel vaccines are meant for those traveling to tropical and exotic areas, health risks during busy holiday seasons are not restricted to these destinations.

Ready for your Hepatitis A vaccine? Check out and share this handy information sheet for details. And safe travels for the season from ADRLF!

Although considered something ‘exotic’, coconut has slipped its way into the average American diet — in some form or other — from oil and butter and dairy substitutes, to flavorful dishes and desserts, to the ever-expanding coconut water trend.  This tasty superfood is known to have health benefits including amino acids and nutrients that support the formation of healthy cholesterol levels in the body. But did you know that coconuts are also beneficial to the liver? Coconut oil is rich in naturally-occurring medium-chain triglycerides (MCTs) — fatty acids that are easily absorbed into the bloodstream, which therefore provide cellular nourishment and are less likely to be stored as fat. Along with the lauric acid content in coconuts, MCTs also fight parasites, yeast, bacterial overgrowth, and common viruses. From shredded flakes to pressed oils coconut products continue to be used for their anti-bacterial and immune-boosting properties.

Include some coconut for a healthy and liver-friendly diet. (Photo credit: Creative Commons/Alex Masters)

MCTs in coconuts help the liver detoxify. Compared to supplements or over the counter “detox” products, coconuts are safer for liver cleansing because MCTs are not stored as fat and are used for immediate energy.

Coconuts are also known to lessen toxins that back up in the bloodstream, which can lead to liver damage. In 2013, a study published in the Journal of Basic and Clinical Physiology and Pharmacology in 2013 found that virgin coconut oil can actually protect the liver from toxic antibiotic drugs.

Easy Coconut Buying Guide

Coconut products are readily available in the supermarket but if you have the option, choose organically grown coconuts. Some coconut products may contain pesticides or chemicals, or may have been processed in a way that its nutritional value has been decreased.

Also, when buying coconut oil, butter, and flour, choose those that are marked extra-virgin, cold pressed, or raw.  These are processed at low heat, which keeps the coconut as fresh as possible.  For shredded coconuts, it is best to buy the unsweetened variety.

As an added measure, choose GMO-free brands so read labels carefully and look for the USDA certified seal. With all the anti-viral, anti-bacterial and overall health benefits of coconuts, make sure to include this superfood in your diet. And to add some savory cheer to this holiday season, if our post has inspired you to make a naturally/lightly sweetened delicious coconut custard pie – go for it!

With Thanksgiving just around the corner, the holiday spirit has undoubtedly got everyone excited about the food – and love – overload that comes with Thanksgiving dinner. The highlight, of course, would be the turkey. Although Thanksgiving is considered a ‘cheat day’ for some, it’s comforting to know that turkey meat is actually on the healthier side of the food scale; it’s low-fat, high protein, and rich in vitamins and minerals including choline, folate, biotin, and selenium, which all help protect and support the liver.

But why stop with turkey?  Here are other healthy, liver-friendly recipes you can include in your Thanksgiving feast.

Explore liver-friendly selections for a healthy Thanksgiving feast. (Photo credit: Creative Commons ClaraDon)

Pork Tenderloin with Seasoned Rub

Enjoy the antioxidant benefits of oregano and herbs in your Thanksgiving entrée

Ingredients:

1 teaspoon garlic powder

1 teaspoon dried oregano

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon dried thyme

1/4 teaspoon Kosher salt

1 1/4 pounds pork tenderloin

1 tablespoon olive oil

1 teaspoon minced garlic

Directions: Mix the following ingredients in a small bowl: garlic powder, oregano, cumin, coriander, thyme and salt. Preheat oven to 450 degrees, and put an oven-proof skillet on medium-high heat.  Smear some seasoning on the tenderloin, covering all sides of the pork. On the heated skillet, add olive oil and minced garlic and sauté for about a minute. Place the tenderloin in the pan and let the meat sear until each side turns brown. After searing the meat, put the pan into the preheated oven and bake for 20 minutes. (Note: You can also transfer the meat to an oven-safe roasting pan.) Remove the pork from the oven, let it cool for 5 minutes, then slice and serve.

Roasted Sweet Potatoes with Honey

Beta-carotene and vitamin A-rich sweet potatoes support liver function

Ingredients:

2 pounds sweet potatoes, peeled and diced into 1 inch cubes

2 tablespoons olive oil

2 tablespoons honey

1 teaspoon fresh lemon juice

½ teaspoon Kosher salt

Fresh ground pepper to taste (optional)

Fresh chopped parsley or rosemary for garnish (optional)

Preheat oven to 350 degrees. Place diced sweet potatoes (not to be confused with yams) on baking sheet. On a separate bowl, mix olive oil, lemon juice and honey.  Pour the mixture over the sweet potatoes and add some salt and pepper. Put the sweet potatoes in the oven and bake for 60 minutes or until they are tender and evenly brown. Serve with rosemary or parsley as garnish.

Cilantro Lime Grilled Tofu Skewers

A liver-friendly barbeque alternative for Thanksgiving dinner

Ingredients:

1 (14 ounce) package firm tofu

Your choice of vegetables for grilling (thickly sliced zucchini, summer/yellow squash, red onion, colorful bell peppers and whole grape or cherry tomatoes are recommended)

1/4 cup fresh-squeezed lime juice

1 tablespoon olive oil

5 tablespoons chopped fresh cilantro (reserve approximately 1 teaspoon)

2 cloves garlic, minced

2 teaspoons chili powder

1/8 teaspoon cayenne pepper

salt and black pepper to taste

Directions: Make sure to remove as much water from the tofu as possible. Slice the tofu lengthwise, then into cubes. Place the tofu into a shallow dish. Use a whisk to mix together the lime juice, olive oil, cilantro (minus the one teaspoon reserved), garlic, chili powder, cayenne pepper, salt, and black pepper in a bowl.  Pour the mixture over the tofu and leave to marinate for 2-8 hours.

Thread the tofu and veggies onto skewers once done marinating the tofu.  Preheat grill for medium heat, lightly oil the grate.  Grill skewers, brushing now and then with the marinade, until almost blackened in part.  Usually, 10 to 15 minutes.  Remove from grill and, while still hot, pepper with fresh cilantro.

Pumpkin Spice Green Smoothie

An alcohol alternative with the traditional pumpkin spice flavor that’s good for your liver.

Ingredients:

1 cup sweetened, vanilla almond milk

½ cup canned pumpkin

½ banana

l tablespoon honey

¼ teaspoon ground cinnamon

⅛ teaspoon ground ginger

pinch ground nutmeg

pinch ground cloves

pinch allspice

1 scoop UltraNourish

1 handful of ice cubes

Directions: Put everything into a blender and blend until smooth.  Adjust sweetness and spice to how you like it. Serves one.

Leftover Turkey with Squash Soup

Tired of the unending turkey sandwiches after Thanksgiving?  Here’s another option.

Ingredients:

2 teaspoons canola oil

2 leeks, trimmed, chopped and rinsed

1 red bell pepper, chopped

3 cloves garlic, minced

4 cups reduced-sodium chicken broth

1 1/2 pounds butternut squash, peeled, seeded and cut into 1-inch cubes

2 tablespoons minced fresh thyme, or 2 teaspoons dried thyme

1 1/2 teaspoons ground cumin

4 cups shredded leftover turkey

2 cups frozen corn kernels

2 tablespoons fresh lime juice

1/2 teaspoon crushed red pepper

1/4 teaspoon salt

Freshly ground pepper, to taste

Directions: Use Dutch oven to heat oil over medium-high heat.  Add the leeks and bell pepper.  Stir often for 3 to 4 minutes until vegetables starts to soften.  Add garlic and, still stirring, cook for 1 minute. Stir in broth, squash, thyme and cumin then cover.  Bring everything to a boil before reducing heat to medium-low.  Cook for about 10 minutes until the vegetables are tender.  Add the turkey and corn and return to a simmer.  Cook for 2 to 3 minutes until the turkey and corn are heated through. Add in the lime juice and crushed red pepper. Season with salt and pepper to taste.

For more liver-friendly recipes, check out this site

With Halloween, Thanksgiving and Christmas just around the corner, it’s difficult not to get swept up into the holiday spirit without enjoying our favorite sweets and desserts. And sure, we’ve heard about the risks of diabetes, obesity and tooth decay from indulging in sugary treats. But do we also understand how these treats affect our liver? Here’s a short and sweet breakdown.

Sugar affects liver health so choose wisely when enjoying those treats.

Quick liver function recap

The liver is the body’s main organ that processes food and drink intake, breaking it all down into simpler forms of vitamins, minerals and substances such as glucose. Glucose is a form of sugar that goes into the bloodstream and the cells, serving as a source of energy. However, our body only needs a certain amount of daily glucose, and the excess gets stored in the liver.

Dangers of excess sugar

While glucose works as a fundamental “fuel” of the body, having too much can add unnecessary stress to the liver.  Liver diseases typically start as an inflammation. When not immediately treated, the inflammation leaves scarring that causes permanent liver damage. Experts have found that excessive sugar consumption and poor glucose regulation can spur liver inflammation. With a scarred liver, blood and other minerals cannot flow freely into the liver tissues, thus causing functional problems.

Taming a sweet tooth

Moderation is key when it comes to managing a sweet tooth – especially throughout this festive season. There are several ways to enjoy healthy and tasty treats without compromising liver health. Here are some suggestions:

Choose healthy treats. Dealing with sweet cravings can be challenging, so make sure to remember that you actually have healthy alternative options. Avoid food with added and refined sugar. Consider fruits, dark chocolate, frozen yogurt and other tasty foods with lower glycemic index as other options; and make sure to have some of these snacks at close range in case that craving kicks in.

Watch out for sugar alternatives. Products labeled as “sugar-free” may contain sweeteners that could pose different dangers. High fructose corn syrup, for example, is a commonly used sweetener often found in excess in sodas, pastry and candies, that has been linked to obesity and diabetes. Take a few seconds to check nutrition labels and ingredients for the type and amount of sugar content — and choose wisely.

Exercise. Light to moderate exercise can be enough to stimulate the release of mood-enhancing chemicals in your body that may actually reduce sugar cravings. Go for a brisk walk, a light jog, or some basic yoga to boost dopamine, serotonin, and other neurotransmitters to help curb your jones for a sugar rush.

Join a support group. Some people binge in unhealthy doses of sweets when they’re anxious, depressed or stressed. Recognize the tricky connection between your mood and your cravings, and don’t be scared to seek help in shifting this dynamic for the better. There are free support groups and exciting online programs that can help you develop a healthy diet and lifestyle. Click here to learn more.

And remember, as you stock-up on goodies for eager trick-or-treaters this­­­ Halloween, keep repeating the holiday season’s motto: “It’s better to give than to receive!”

As August comes to a rapid close, ADRLF joins many voices to devote special focus to National Immunization Awareness Month.

Last year’s measles outbreak, which affected 668 people in 27 states around the United States, is a stark reminder of the importance of vaccination. This month, the Center for Disease Control (CDC) highlights the role of vaccines, declaring August as National Immunization Awareness Month. According to the CDC, “Vaccines are among the safest and most cost-effective ways to prevent disease.” This is especially true for children, who are highly vulnerable to infectious diseases — that have already been successfully controlled through immunization — and who are easily exposed to contaminated settings from classrooms to playgrounds.

Don’t hesitate. Vaccinate. (Photo credit: hpv vaccine, Art Writ)

Specific vaccinations protect infants and children from diseases that are actually preventable, including: measles, chicken pox, and hepatitis A and B. It also prevents them from contracting deadly complications such as pneumonia (from chicken pox), encephalitis (from measles), and liver failure (from hepatitis).

Vaccines are particularly beneficial against asymptomatic diseases like hepatitis A and B, which may affect both children and adults — without showing any recognizable symptoms.

To protect your children from hepatitis A, the CDC recommends that caregivers consult their children’s pediatricians, and from there, the vaccines may be administered in two doses: the first dose is given to children at 12-23 months old, and the second dose to be given at 6 to 18 months after the first dose.

The Hepatitis B vaccine is administered in three doses, given on the following periods: at birth, at 1-2 months old, and at 6-18 months old.
As some parents have expressed doubts against vaccination, especially of infants; the CDC’s vaccination guidelines offer some flexibility according to children’s age. For example, parents who are concerned about dosage and number of shots for babies can work with their health care professional to adjust the vaccination schedule.

Booster shots and other vaccines are recommended for older children and adults — depending on risk factors such as vaccination history, travel, occupation, allergies, and health status.

For parents and caregivers, learn more about vaccines here
For health care professionals, promote immunization with these resources
Everyone, know more about your local vaccination programs here

Wishing you fun, safe, healthy rest of the summer from ADRLF!

In the US alone, about 3.5-5 million people are believed to be living with hepatitis, the majority of which are not aware of having the disease — thus we are facing a “silent epidemic.” Hepatitis is responsible for up to 18,000 deaths each year, making it one of the leading infectious diseases that seriously impact public health and safety. These numbers are reason enough to celebrate May as Hepatitis Awareness Month – not to induce pubic fear of viral hepatitis but rather, to empower everyone with the awareness of preventive measures that actually within our reach.

Awareness is vital to combat hepatitis. (Image courtesy of CDC.gov)

What makes hepatitis so deadly? Hepatitis, in its various forms (hepatitis A, B, C, D & E), targets the liver by hindering its vital functions such as regulating blood composition, processing nutrients for better absorption in our body, and breaking down toxins and chemicals including drugs and alcohol. Hepatitis C, in particular, affects many people without showing any symptom, leading to long-term liver infection that can cause cirrhosis, or liver scarring, and worse, liver cancer.

But how do people get hepatitis? The three most common types of hepatitis (A,B & C) are commonly transmitted through exposure to bodily fluids of someone with the virus. Hepatitis A, for example, can be transmitted simply by sharing food or drinks with an infected person. Hepatitis B and C, on the other hand, are transmitted through direct contact with blood or infected paraphernalia such as needles (used for illegal drugs, drug injections, blood donation/transfusion, tattoo needle), and through sexual intercourse.

There are other risk factors for getting hepatitis. Immigrants from areas where hepatitis B has been an epidemic act as carriers of the virus. A number of people infected HIV, particularly from sharing needles for injected drugs, have been found to have hepatitis C. About 174, 000 American veterans have been diagnosed with hepatitis C, while 50,000 more are believed to be infected without knowing it.

Aside from its health toll, this silent killer also imposes significant financial burdens on taxpayers. Treatment for hepatitis C, for example, costs each patient up to $84,000 (at $1,000 a pill for a 12-week regimen). This makes hepatitis C one of the primary drivers of national medical costs being mounted, alongside with cancer treatments.

So what can we do this “Hepatitis Awareness Month”? Prevention is key in managing hepatitis, which can be done so through vaccination (for hepatitis A & B). Screenings for hepatitis B & C are available in most health clinics as preventive services are covered by most health plans. Finally, it’s very helpful to know your level of risk for hepatitis. Here are some useful resources — check them out and share!

Learn more about the different types of hepatitis with these WHO fact sheets

Know the benefits of hepatitis vaccines here

See which hepatitis test/vaccine applies to you with this hepatitis risk assessment test

Find hepatitis testing centers near you

Talk about these helpful infographics with family and friends

Let’s grow this conversation together!