Staying Healthy and Reducing Inflammation During the Holiday Season

With Thanksgiving just around the corner and Christmas quickly approaching, we’re officially entering a season filled with celebration, family gatherings, and festive meals. While this time of year brings plenty of joy, it also brings heavier foods, added stress, travel, and disruptions to your usual routine. All of these can contribute to increased inflammation in the body.

Being proactive now can help you enjoy the holidays without the sluggishness, bloating, or discomfort that so many people experience afterward.

Why Holiday Foods Can Increase Inflammation

Holiday meals often include several common inflammatory foods—especially when portion sizes get larger than usual. Some of the biggest culprits include:

• Refined sugars and desserts

• Refined grains

• Fried foods

• Processed meats

• Dairy-heavy dishes

• High-fat or sugar-laden gravies and sauces

• Alcohol

Meals high in sugar or unhealthy fats can temporarily spike inflammation levels, strain the immune system, and affect digestion. Research even shows that a single high-fat or high-sugar meal can increase inflammatory markers for several hours. Add holiday stress, long travel days, less movement, and disrupted sleep, and it becomes clear why many people feel rundown this time of year.

The Good News: You Can Still Enjoy Your Favorite Holiday Foods

The goal isn’t to skip the traditional dishes you look forward to every year—it’s to support your body along the way. Small, intentional choices can make a big difference in how you feel before, during, and after your holiday gatherings.

Chiropractic adjustments can help regulate the nervous system, support immune function, and counteract the physical stress from long drives, cooking, hosting, or sitting for extended periods. Pairing regular adjustments with mindful eating sets you up for your healthiest, happiest holiday season yet.

Simple Tips to Reduce Inflammation While Still Enjoying Holiday Meals

• Use natural sweeteners like honey or maple syrup

• Cook with anti-inflammatory oils such as olive or avocado oil

• Add more leafy greens and roasted vegetables to your plate

• Limit alcohol and stay hydrated with plenty of water

• Choose homemade versions of your favorite dishes when possible

Many store-bought holiday staples—like dinner rolls and pie crusts—contain inflammatory oils such as soybean or palm oil. By preparing these items at home, you can swap in better ingredients and avoid additives that contribute to inflammation. Plus, these items can be made ahead of time and frozen, saving you both time and stress.

Enjoy the Holidays Without Sacrificing How You Feel

You don’t have to give up the dishes you love. With a few smart swaps and balanced choices, you can savor the holiday flavors while still supporting your health and energy.

And if you haven’t scheduled your pre-Thanksgiving adjustment yet, now is the perfect time. We’re here to help keep your body aligned, your nervous system balanced, and your overall well-being on track as the holiday season begins.