Make It a Healing Holiday With the Gift of Anti-inflammatory Food
Why wait until New Year’s Day to get back on your healing plan? You can keep your physical therapy commitment to yourself even as you enjoy one festive meal after another. With a little intention, the holidays can feel more fun, more flavorful, and more restorative…and anti-inflammatory.
Inflammation: The Holiday Healing Roadblock
Inflammation creates one of the biggest challenges I see with patients. It’s a natural response to injury, but it still “gets in the way” of healing. Pain from inflammation can force us to delay certain therapies, which slows down progress.
Your daily diet influences inflammation more than most people realize. When you eat mindfully, you keep yourself in a stronger position to heal.
Holiday Mode Doesn’t Have to Slow Your Progress
The holidays invite us to slow down, rest, and spend time at home—all good things. But that same downtime can derail physical therapy if we default to sugary treats and heavy meals.
With a little planning, though, your holiday downtime can become a healing opportunity. Pair it with mindful eating, and you stay fully on track while still enjoying the season.
We’ve gathered a few of our favorite finds for healthy-but-festive holiday dishes. You can also tweak your own traditions by choosing better ingredients. Many swaps improve the flavor, too. A quick search for anti-inflammatory or antioxidant ingredients will give you plenty of ideas.
The “Do Less, Do More” Approach to an Anti-inflammatory Menu
You don’t need to give up hearty holiday foods. Just do less of the “not-so-good” stuff and more of the “good” stuff. Small shifts make a big difference.
Do less:
· Highly processed meats
· Fried foods
· Sweets made with refined sugar
· Heavy cream-based dishes
· Sugary alcoholic drinks
Do more:
• Lean protein
• Leafy greens (spinach, kale, Swiss chard)
• Bright, deeply colored vegetables
• Antioxidant fruits like cranberries, blueberries, blackberries, apples, oranges, clementines, grapefruit, pomegranates
• Better oils like olive, avocado, walnuts, almonds, pecans. Special note: pumpkin seed oil is great!
The Cedar Hill Approach: Adaptability in the Kitchen
Baked salmon delivers excellent anti-inflammatory benefits, but sticking with turkey works just as well—especially when you ramp up the quality of your sides.
Take inspiration from Dr. Barbara Sturm, a German doctor, orthopedics specialist, aesthetics expert, and anti-inflammation pioneer. Two of our favorite recipes from her Thanksgiving menu include:
Our nation’s newspaper-of-record also offers reliable holiday cooking inspiration. Put these on your list:
- Roasted Butternut Squash Salad With Spicy Scallion Dressing
- Roasted Lemon Caper Brussels Sprouts (a particularly elegant take on a classic)
And if you want something fun and festive without alcohol, try this zesty pomegranate drink from the University of Chicago Medicine: Pomegranate Ginger Grove Mocktail. Pomegranates deliver powerhouse nutrients, and this drink makes them easy to enjoy.
Experiment, Have Fun, and Keep Healing
Make your kitchen a place of discovery this season. Start with your holiday favorites, keep anti-inflammatory basics in mind, and swap out the “less good” ingredients for better ones. You’ll nourish your body, stay aligned with your physical therapy goals, and maybe discover new traditions you’ll carry into the new year.