How to Incorporate Anti-Inflammatory Foods into Your Holiday Recipes.

 One subtle but often progressive factor lurks behind many diseases and chronic conditions: inflammation.

Increased stress can cause an increase in inflammation during the busiest time of year, the holidays. Fortunately, even during the holiday madness, your foods can significantly help tame the inflammatory beast.

Here's how to combat inflammation with delectable holiday fare.

What is an anti-inflammatory diet?

While an inflammatory response is technically the body's way of protecting itself from harm, it has been linked to:

• cancer

• diabetes

• obesity

• rheumatoid arthritis

• celiac disease

An anti-inflammatory diet aims to reduce this response and aid in preventing disease.

An anti-inflammatory diet is an overall eating pattern instead of branded diets that tell you exactly what to eat and when. If you follow this diet, you'll base your meals on foods that fight oxidative stress and lower inflammation markers in your blood.

Anti-inflammatory food options

In practice, an anti-inflammatory diet resembles a Mediterranean diet in that it includes foods high in antioxidants, fibre, and healthy fats. These are some examples:

• colourful fruits and vegetables

• heart-healthy oils

• fatty fish

• nuts

• legumes

• whole grains

What an anti-inflammatory diet does not include is also essential. It entails a reduction in

• sugar

• refined carbs

• trans fats

Why the holidays may increase inflammation

Inflammation can occur at any time, but the holidays can be a minefield for this physiological response.

The hectic end-of-year pace adds stress, which can trigger inflammatory activity. For many of people, holidays can also be a time of sadness and relational strain. Add to that the pressure of the COVID-19 pandemic, and it's no surprise that inflammation can snowball at this time of year.

Meanwhile, staying up late to wrap gifts, cook, or catch up on work (or tossing and turning at night with financial worries) deprives us of restorative sleep.

Another factor pushing us over the inflammatory line is traditional food choices around the holidays. Drinking more alcohol and eating too many high-sugar, high-saturated-fat foods predispose the body to oxidative stress. It's not a merry and bright outcome.

Using anti-inflammatory foods in holiday meals

Keep anti-inflammatory foods in mind as you plan your holiday meals. Here's how to incorporate the elements of this diet into your holiday and seasonal cooking.

Fruits and vegetables

For good reason, fruits and vegetables are at the bottom of the anti-inflammatory food pyramid. However, they are among the best foods for "cleaning" your cells of pro-inflammatory free radicals due to their high phytochemical content.

Blueberries, strawberries, and tomatoes are some of the most antioxidant-rich fruits and vegetables. However, because these are not in season in most winter climates, substitute frozen berries in a fruit compote for a high-fibre dessert or canned diced tomatoes for an easy bruschetta appetizer.

Plant protein

Even if you don't eat much animal protein on an anti-inflammatory diet, plant protein is always welcome.

Some research suggests that becoming wholly vegan or vegetarian may improve the inflammatory profiles associated with obesity and rheumatoid arthritis, among other conditions.

Make a white bean dip with sun-dried tomatoes to start the holiday feast with plant-based protein. Then, as the main course, a gorgeously glazed holiday tofu roast will keep the meatless goodness going.

Whole grains

According to research, the fibre and nutrients in unrefined grains like wheat, rice, barley, and oats help reduce systemic inflammation.

Fortunately, holiday meals provide plenty of opportunities to incorporate these hearty whole grains.

Wake up to overnight slow cooker maple cinnamon steel-cut oatmeal, serve whole wheat dinner rolls alongside your main holiday course, or think outside the box (literally) with an unconventional stuffing made of quinoa and butternut squash.

Healthy fats

Aside from being delicious, nuts, seeds, avocados, and olive oil share an important characteristic. They have a lot of monounsaturated fat in them.

This type of fat is good for your heart, but it also helps reduce cellular inflammation.

Olive, avocado, and canola oils can all be used in holiday baking. For example, use a 3:4 olive oil to butter ratio in cakes and cookies. At a holiday dinner, dress up green beans with a sprinkle of walnuts for more healthy fats. Or, for a New Year's brunch, channel your inner food stylist with an avocado toast Christmas tree.

Bottom Line.

You can opt which foods are best for you during the holidays. You can always politely decline pro-inflammatory foods to reduce systemic inflammation for better health.

Choose fruits, vegetables, whole grains, healthy fats, seafood, beans, and legumes instead. Remember that the occasional sweet treat or glass of wine is unlikely to affect your inflammation levels. JACKSONPORT MEDICAL CLINIC is your leading health care provider dedicated to providing the best family practise and general Psychiatric Care possible.