7 Christmas Foods that can Cause Inflammation

From blackdoctor.org

The holiday season is a time for joy, celebration, and—let’s be honest—plenty of indulgent food. From rich desserts to salty appetizers, Christmas meals often feature dishes that can trigger inflammation in the body, especially for people managing conditions like arthritis, diabetes, autoimmune disease, or heart disease.

But you don’t have to give up your favourites entirely. Understanding which foods worsen inflammation and why can help you make smarter choices while still enjoying the holiday cheer. 

Below are the top Christmas foods known to cause inflammation, plus healthier swaps that still feel festive.

1. Sugary Desserts & Holiday Treats

Examples: Christmas cookies, pies, cakes, peppermint bark, fudge, eggnog

Refined sugar spikes blood sugar levels quickly, triggering a rise in inflammatory markers such as cytokines. High-sugar foods also fuel oxidative stress, which further irritates joints and tissues.

Excess sugar increases insulin levels and systemic inflammation.

Many desserts use refined flour + sugar, a double inflammatory combo.

Swap It Out for These:

• Opt for fruit-forward desserts (baked apples, berry crisps).
• Use maple syrup or honey instead of white sugar.
• Try almond flour instead of white flour.

2. Processed Meats on Holiday Platters

Examples: Ham, sausage balls, bacon-wrapped appetizers, salami

Processed meats are high in sodium, nitrates, and saturated fat—all linked to increased inflammation. They also promote the formation of advanced glycation end products (AGEs), harmful compounds that irritate tissues.

Why it causes inflammation:

Nitrates and preservatives disrupt gut bacteria.

High salt increases water retention and joint swelling.

Saturated fat promotes inflammatory responses.

Swap It Out for These:

• Choose roasted turkey slices instead of cured meats.
• Try smoked salmon or grilled chicken skewers on appetizer trays.

3. Cheesy, Creamy Casseroles

Examples: Mac and cheese, scalloped potatoes, green bean casserole, cheesy dips

Dairy-based casseroles pack saturated fat and casein, which can trigger inflammation, especially in people who are dairy-sensitive.

Why it causes inflammation:

Saturated fats can raise inflammatory markers (CRP).

Some people react to casein as they would to gluten.

Swap It Out for These:

• Try cashew-based sauces for creamy dishes.
• Swap heavy cream for oat or almond milk.

4. Refined Carbs and Breads

Examples: Dinner rolls, stuffing, pie crusts, pastries

White flour breaks down rapidly into sugar, causing the same inflammatory spike as sugary desserts.

Why it causes inflammation:

Refined carbs cause quick blood sugar surges.

They lack fibre, which helps regulate inflammation.

Swap It Out for These:

• Whole-grain rolls or sourdough.
• Use whole-wheat or almond-flour pie crusts.

5. Excess Alcohol, Especially Holiday Cocktails

Examples: Spiked cider, rum punch, eggnog with liquor, champagne toasts

Alcohol increases inflammation in the liver and gut and affects sleep—another inflammation trigger.

Why it causes inflammation:

Raises inflammatory markers like CRP.

Increases gut permeability (“leaky gut”), allowing toxins into the bloodstream.

Swap It Out for These:

• Stick to red wine in moderation (1 glass).
• Try mocktails with cranberry, lime, and sparkling water.

6. Salty Holiday Snacks and Appetizers

Examples: Cheese boards, chips, pretzels, seasoned nuts, packaged dips

Too much sodium leads to water retention and joint swelling and worsens inflammatory conditions.

Why it causes inflammation:

High salt disrupts immune balance.

Increases the body’s production of pro-inflammatory cells.

Swap It Out for These:

• Unsalted nuts.
• Fresh-cut veggies with hummus.
• Whole-food dips like fresh guacamole.

7. Fried or Breaded Holiday Foods

Examples: Fried turkey, fried appetizers, doughnuts, croquettes

Frying produces inflammatory compounds, including trans fats and AGEs.

Why it causes inflammation:

Cooking oils heated to high temps break down into harmful chemicals.

Fried foods often combine sugar, starch, and fat—a triple threat.

Swap It Out for These:

• Air-fry instead of deep frying.
• Roast potatoes or turkey for flavour without inflammation.

How to Enjoy Christmas Without the Inflammation

You don’t need to deprive yourself. Try these simple rules:

Try filling half your plate with anti-inflammatory foods

Leafy greens, roasted vegetables, sweet potatoes, berries, nuts.

Choose two “treats” rather than sampling everything

Pick your favourites and savour them mindfully.

Stay hydrated

Water helps flush out sodium and stabilizes blood sugar.

Try taking a short walk after big meals

A 10–15-minute stroll reduces inflammation and blood-sugar spikes.

https://blackdoctor.org/7-christmas-foods-that-can-cause-inflammation/

How Do You Manage Holiday Stress With Psoriatic Arthritis?

From healthcentral.com

By Meaghan Quirin

It starts with setting realistic expectations for the season 

For me, managing holiday stress with psoriatic arthritis (PsA) really comes down to protecting my energy: physically, emotionally, and socially. The holidays can be so joyous, but they can also be exhausting. Between navigating endless to-do lists, family dynamics, colder weather, travel, and packed calendars, it’s a time of year that can push my body and nervous system past their limits pretty quickly if I’m not intentional about how I move through it.

I’ve learned to start by setting realistic expectations. I used to say yes to everything, every invitation, every tradition, every last-minute errand because I didn’t want to let people down or miss out. But now I’m much more honest with myself about what I actually have the capacity for. I ask: What matters most to me this season? What can I let go of? That alone takes so much pressure off.

I also try my best to plan ahead in ways that reduce the chaos. I spread things out over a few weeks instead of cramming errands and prep into one weekend. I look at what else is on my calendar before committing to anything new, and I make sure to block off time for rest, especially if I know something will require more energy or recovery, like travel or a family gathering.

Comfort is another big part of how I get through the season. I’ve let go of trying to look perfectly put together in ways that don’t actually feel good. These days, I’m prioritizing warm layers, soft clothes, supportive shoes and whatever else helps me stay grounded and comfortable in my body. If that means showing up to the holiday party in sneakers and carrying heat packs in my bag, so be it.

Emotionally, I try to give myself space to feel whatever’s coming up. The holidays can stir up grief and frustration of not being able to participate the way I want to. I don’t force myself to be cheerful if I’m not feeling it. But I also try to stay open to small moments of joy and connection, even if they don’t look like I envisioned. Some years, that means new traditions, or quieter ones; it’s saying no to protect my peace and not feeling bad about it.

More than anything, I remind myself that I don’t need to earn rest or prove anything to anyone. Living with PsA means I already have to be mindful of how I use my energy all year long, but during the holidays, I double down on that to avoid stress and burnout. It’s not about doing everything. It’s about doing what matters, in a way that is mindful of how I feel!

https://www.healthcentral.com/condition/psoriatic-arthritis/how-do-you-manage-holiday-stress-with-psa?ap=nl2060&rhid=67ec2b8321f52bf01b0cca01&mui=&lid=141093361&mkt_tok=NTQxLUdLWi0yNDMAAAGefpBusLjyFe7YrljxI-BfpeWftzUtbI_jKvnM0nxzjSfnV3VgdM7Tkf7nAbudJms7BQwBBuxBEDGU80WbLuOnSkx_d4YCS9xdvxfenoZG2k-xeW4 

‘Trying not to overdo it’: What to tell patients about gout flares and holiday feasts

From healio.com

The holidays for many people represent a time of indulgence in food and drink, but for patients with gout, these feasts can be veritable minefields that can trigger painful flares.

What’s worse, there is often a social pressure to take part.

And although data illustrating the connection between diet and many rheumatic diseases is sparse, there is an undeniable connection between gout and the food people consume. 

Healio sat down with Kenneth Saag, MD, the division director of clinical immunology and rheumatology at the University of Alabama at Birmingham, to discuss the biggest dangers related to food for patients with gout during the holiday season, and offer insight into counseling patients on how to mitigate the risks for flares.

Healio: How can a person’s diet impact rheumatic diseases?

Saag: Diet has some minimal impact on rheumatic diseases, particularly gout. Diets that are high in purines can influence a risk for developing gout flares. It is very common for people to indulge in a high-purine diet and to experience a flare in their gout. That is probably the most consistent association.

The other effects of diet on rheumatic diseases are slightly more circumspect. There is interest, for example, in various anti-inflammatory products like fish oil as potentially having some mild immunomodulatory effects in conditions like rheumatoid arthritis, but the data is more sparse. Also, the quantities that would need to be consumed are quite substantial to see any sort of mediating effect.

Healio: Other than gout, are there any other diseases where diet may have an impact?

Saag: Not really. I would just use rheumatoid arthritis as an example of a systemic, inflammatory illness where very potent anti-inflammatory food products, such as high concentrations of fish oil, could have a benefit. I would not generalize that, though.

Healio: What holiday foods spring to mind as items patients with gout should avoid indulging in?

Saag: The most common holiday food product that people indulge in is alcohol, and that is a clear risk factor for developing gout flares. Overindulgence in beer, liquor and perhaps even wine, can precipitate gout attacks.

Healio: What about shrimp and other types of shellfish? Are there other foods patients should be aware of?

Saag: Those are good ones. Foods that are rich in purines, which include seafood and meat, are the ones that can potentially contribute to gout attacks. The associations that patients report in studies confirm that associations are quite profound around things like shellfish and substantial intake of meat products.

Healio: What do you tell patients who are seeking counselling on this topic around the holidays?

Saag: I would tell them about the specific foods, but also about the quantities. The holidays tend to be a time of some overindulgence. Trying to not overdo it is probably the main thing to keep in mind. Weight gain is also a risk factor for developing gout, ultimately, and exacerbating things like osteoarthritis.

Healio: What would you tell other rheumatologists who are counselling patients on diet and gout flares around the holidays?

Saag: This is counselling they likely do all the time. Patients often bring this more to rheumatologists than rheumatologists bring to patients. They are often very tuned in to different dietary factors and are concerned about what impact that might have on their rheumatic diseases. With the exception of gout, that data is a little sparse about what actually helps or hurts various rheumatic diseases.

Healio: Do you believe food counselling is something that should be brought up by rheumatologists to discuss with their patients?

Saag: Making sure that people are consuming a general, healthy diet is important. Patients with many inflammatory diseases are also at risk of accelerated cardiovascular disease, so heart-healthy diets can be of some benefit. Maintaining a healthy weight through a healthy diet is of a general health benefit as well. In patients who are overweight, the risk for osteoarthritis may increase, putting stress on joints that are enflamed.

Healio: If a flare occurs during the holidays, what should a patent do to alleviate their symptoms?

Saag: People with gout flares should follow the advice of their physicians regarding how to manage those. Treatment approaches are personalized to individual patients based on their other medical conditions. Anti-inflammatory drugs or backing off of the dangerous activity would be the starting point for those things.

https://www.healio.com/news/rheumatology/20221222/trying-not-to-overdo-it-what-to-tell-patients-about-gout-flares-and-holiday-feasts 

How to Simplify Holiday Meals When You Have Inflammatory Arthritis

From creakyjoints.org

Planning and cooking an extravagant menu when you have rheumatoid arthritis (RA), or another chronic illness, can be stressful. To the rescue: A few tips to ease the burden of holiday meals

Holiday meals are about joy and gratitude. Yet they can quickly become stressful when you have to plan, grocery shop, clean — and manage joint pain, fatigue, and other symptoms of rheumatoid arthritis. Here are my best tips for making the most of holiday meals if you have inflammatory arthritis and another type of chronic condition.

Buy the Entire Meal

While not the most cost-effective option, buying a pre-made meal is by far the easiest way to celebrate with a big meal. You simply order, pay, and pick-up or receive the delivery. Some places mail you everything frozen ahead of time and you simply reheat the meal the day needed.  

I have personally done this several times over the years and have deeply appreciated the ease.  

Keep Things Simple

Today’s social media influencers prompt us to want to meet societal pressures each holiday — but your plates don’t need to be Instagram worthy. After all, complex concoctions and expensive ingredients don’t make anything more memorable, and they certainly don’t convey more love than simpler food items.

Recommit to keeping holiday meals simple to budget those spoons. 

                                                                                  Credit: Tatiana Ayazo   

Make Food Ahead of Time

Look for recipes, like casseroles and side dishes, that you can make one or two days before the event, and store them in the refrigerator or freezer. Making things ahead of time can help you save more spoons for the big day itself. If you’re freezing a side dish, use disposable bakeware for the ultimate convenience. My favorite side dish to make ahead of time and freeze is macaroni and cheese. This is not a traditional holiday food, but my children love it. 

I also love using crockpots for holiday meals. They are affordable and convenient. A brand-new crockpot will cost about $20 to $50. Your local charity store may have a few hardly-used crockpots that would be perfect for your holiday meal. Crockpots don’t use oven space and can be plugged in anywhere that has power. This saves valuable kitchen real estate during the holidays. The recipes for crockpots are usually easy to follow and very forgiving for people who are not gifted in the kitchen. Use a disposable liner, and almost no clean-up is necessary. 

Consider Convenience

If you’ve been asked to participate in the festivities by bringing your favorite dish to the event, plan both what you’re bringing and how you can transport it.  

• Use disposable trays and bowls whenever possible to avoid having to track down your favorite salad bowl in the new year. This also doesn’t leave any dishes for either you or the host.  
• Take it easy on your joints. Carrying and transporting food items is already tricky, but even more complicated if you have hand and wrist pain. Food delivery services have revolutionized the bags and coolers available for food transport. Check out the available options through your favorite online store or a quick google search.  
• Consider the weight of the item. A whole cooked turkey is a lot heavier than a green salad that you can assemble there. Lugging heavy items to the event can wear you out before it starts. 

Enjoy Leftovers

Save those spoons and put those leftovers to work. The easiest way to use your leftovers is to simply reheat food or make cold sandwiches. If you’re wanting something more exciting, there are many recipes that turn your leftovers into creamy casseroles, creative skillet meals, and savory soups. Personally I’m a big fan of the turkey pot pie and the turkey soup.  

Make Healthy Food Choices

If you’ve have RA for a while like I have, you’ve probably found some correlation between food and your joint pain. During the holidays, you can say no to foods that tend to cause flares or gastrointestinal woes. You don’t have to eat something just because it’s a family recipe, because it took hours to make, or because you only get to eat it once a year.

If you’re bringing a dish, or hosting the celebration, be sure to prepare something that tastes good and helps you to feel your best.  

Have Fun without the Food

The meal, and the act of eating with others, can put extra pressure on both the hosts and the guests regardless of RA. If you have an open-minded group of family and friends, try something totally different and skip the big meal altogether. Go for a hike, or eat a small meal at a local park. Bring cookies, hot cocoa, or a board game and let loose.  

One year, I met up with several other families at a local park. We took turns riding tandem bikes in the freezing cold. It was so much fun and created the best memories. If you haven’t played a human version of hungry-hungry hippos with laundry baskets and hollow plastic golf balls, give it a try. It’s a great activity for a holiday celebration. Cheers! 

https://creakyjoints.org/about-arthritis/rheumatoid-arthritis/ra-patient-perspectives/how-to-simplify-holiday-meals-when-you-have-arthritis/#