Monday, December 29, 2025

Edward Stourton: ‘My wife planned my funeral after I was diagnosed with prostate cancer

From telegraph.co.uk

The presenter on his enduring BBC career and why men must get tested for prostate cancer, the disease he’s lived with for 12 years 

“Ideally, we’d all like our prostates left alone by the doctors,” says the Radio 4 broadcaster and former Today presenter Edward Stourton, 68, sitting at his kitchen table in south London, pouring us both a morning coffee, “but my experience proves the opposite. For God’s sake, get it tested and find out the good news – or the bad news. If I hadn’t got tested, I’d probably be dead by now.”

Stourton is in the middle of chemotherapy treatment. His former Today editor Rod Liddle has just published a column in The Spectator with the headline “Hands off my Prostate”. In it, Liddle eschews any kind of preventative rummaging around his own backside, prostate cancer-preventing or not, and supports the UK National Screening Committee’s controversial decision to not test the PSA levels of the majority of high risk men for fear of causing unnecessary harm.

“I’m very fond of Rod,” Stourton says, “he picks up on things which you feel. He’s quite clever like that. But do you think people read Rod and think, ‘That’s going to be my guiding light?’”.

Given that 12,000 men die of prostate cancer a year, one would hope not.

Today, we are in Stourton’s refined double-fronted villa where he lives with his second wife, Fiona Murch, a television producer, to whom he has been married for 22 years. The house is full of oil paintings, books and antiques, with the drawing room painted in a shade of Chinese yellow.

Stourton’s final broadcast on Today was September 11, 2009. After a decade on the show, he was replaced by the BBC, with no explanation, by the then BBC’s North America editor, Justin Webb. But he is still as popular as ever with Radio 4 listeners. And since the Today axe fell, he has been broadcasting on Sunday, the BBC’s early morning live religious affairs programme, filling in for his old Today colleague Sarah Montague on the World at One, and presenting The World this Weekend and Analysis. He has also, in the autumn of his life, become an established and prolific writer.

His latest book, Made in America, written in what he calls “a tearing hurry” – just three months – comes out in January to tie in with the first anniversary on January 20 of Donald Trump’s second inauguration. The book, born out of a segment on Sunday in which Stourton analysed the thinking of Right-wing MAGA Christians, explores the connection between Trump’s MAGA popularity and American history. “The news in Trump World can make you seasick. This book will provide an anchor,” he writes in its introduction. “It will not stop the storm, but it might steady the ship as we seek to make sense of our turbulent times.”

                               The BBC Radio 4 presenter Edward Stourton, 68, at home in south London Credit: Paul Grover for The Telegraph

Stourton was Washington correspondent for Channel 4 news in 1986 (and then diplomatic editor for ITN). His deep interest in American politics has lasted throughout his career (he was in the US for the 2024 election, reporting at the Republican watch party in Atlanta). By his own admission though, back in 1986, he had arrived in the US “with all the prejudices of a liberal newsroom in London”.

Stourton distances himself from opinion in the book, writing: “I am a reporter and not a polemicist”. But he is clearly an intellectual, long interested in the interplay between American politics and American history. Of Trump’s second win, he writes, “I felt, for the first time ever, unenthusiastic about making any future trips to the United States… it was not the election result, rather the way brutishness and coarseness seemed to have overtaken American politics.”

“If you really want to understand Trump,” he explains to me now, “you have to understand that he’s as American as apple pie… tariffs, all the stuff about pinching Greenland and taking over Canada as the 51st state, the backdrop to the whole deportation and immigration debate [that] goes back to the Civil War, the white supremacists and the Jimmy Crow laws…

“I was driving down one of those long motorways to our house in France, and I realised that if you look at Trump in a particular way, you see that everything he has done and everything that shocks people isn’t really maverick. It’s rooted in American history. And that’s what the book tries to demonstrate.”

It’s fortunate that he wrote Made in America quickly. Stourton is currently in the trenches of 10 rounds of chemo, due to finish next spring. The fourth three-week cycle is about to start tomorrow.

As we talk, his wife comes in to say hello. Stourton left his first wife, Margaret McEwen, daughter of a baronet and mother of his three children, for Murch, decades ago. In that transition from first wife to second, Stourton underwent a kind of shaking off of a life of upper-class privilege – a colonial childhood in Nigeria, a private education at Ampleforth, a degree at Trinity College Cambridge, and a once unquestioning devotion to the Catholic church, marred by incidents of sexual abuse. Some monks at Ampleforth were latterly exposed as paedophiles. Back then, he sent his two sons to Eton.

All his old male friends remain – ex politicians, judges, editors, diplomats – but Stourton’s life has undergone, at the very least, a reassessment, which he wrote about two years ago in his memoir, Confessions. He wrote it because he said prostate cancer means “I shall probably not celebrate my 80th birthday”. When I spoke to him in 2023 he said: “It is a life review. It was a feeling that I wanted to make some sort of sense of [my life], sort of curate it.”

Murch is of a different order background-wise, not Catholic like Stourton, who still races to Mass at his church in Brixton as soon as he goes off air at 7.53am every Sunday.

Stourton and Murch have, for years, had an extremely close family – four adult children between them, two boys, Ivo and Tom (Stourton’s) and two girls, Eleanor and Rosie (daughters of each of them) and three granddaughters, the mere mention of whom – one nicknamed Squidgy – makes Stourton visibly melt. All this is ever more important because for 12 years, as Stourton says “I’ve been living with cancer”.

Stourton was diagnosed with prostate cancer in February 2014. It has been managed ever since with an ever-changing series of treatments. But now it is requiring more serious interventions. In 2023, he wrote that “the finishing line is that bit clearer, and it will probably become more predictable as the disease progresses.”

There is new “activity” in his old tumours, he explains, which are pressing on his nervous system “and a whole bunch of new ones that had popped up, a couple in my spine and all over my upper body.” They had caused him acute pain at Easter and he ended up in A&E at King’s Hospital in the middle of the night. “It was really bad.”

When I wave goodbye, he’s going off for a blood test in preparation for the next round of chemo. The cold cap to protect his impressive head of hair goes on tomorrow, when he’ll be wired up to the drugs, all being well. But he seems so upbeat.

“You catch me in peak time,” he says, “Week one is pretty vile, week two you’re beginning to recover, and then week three it’s as if you are normal. So today, I’m on the last day of week three. I’m in cheerful mode. Tomorrow, I will be back into week one again of cycle four. I’ll be feeling pretty grim.” He first had chemotherapy in October 2017 through to January 2018. Then, the doctor told him it would be a one-time treatment, “but here I am again,” he says of medical advances.

“We all sit round in a semicircle”, he says of the chemo sessions. “Fiona and I always say we will go out for lunch afterwards, but somehow I never fancy it.” He is phlegmatic about his cancer. “I’d just rather not make it the dominant thing in my life. There are times you can’t do that and obviously now [in treatment] is one of those times.”

But he is just deeply relieved to be alive at all. “It’s amazing the way they have kept me going all this time. It’s an argument for early diagnosis. There are prostate treatments keeping me alive now which didn’t even exist when I was first diagnosed.”

Murch, who persuaded Stourton to have the PSA test, remembers when Stourton was told, two years after diagnosis, in 2016, that the cancer was metastatic. In 2014, when it was first discovered, it was only in the prostate, a smattering of tiny tumours too small to remove with surgery. Stourton had opted not to have his entire prostate removed, having been given 80-85 per cent chance of total cure from radiotherapy and hormone treatment. “I was on the wrong side of that equation”, he says. “My doctor had said, “if you are clear in seven years, I’ll pat you on the back. Unfortunately, a couple of years later…”.

In 2016, when he was 59, he was told it had spread to his bones and around his body, to his spine, his neck and his pelvic lymph nodes. “So I had made the wrong decision [not to have the prostate removed]. The doctors never tell you what to do. But I have lived for 12 years with my prostate. I could never have known.”

That moment was the most challenging time. “Initially I went straight into planning Ed’s funeral in my mind,” says Murch. “You immediately leap to the worst-case scenario, to organisation devastation mode. And then you come back from that, and here we are, 12 years on.

“You have to live in the moment. My hairdresser said to me, ‘What makes you think Ed is going to die before you? You could be killed in a plane crash or run over by a bus. Don’t be so dramatic.’ And I thought that was the best thing anybody had said to me.”

Stourton’s sons Ivo, a banker in his 40s and Tom, an actor and writer in his late-30s (who was a friend of Prince William’s at Eton), who both live in London, have since had PSA tests, the first line blood test that picks up a potential problem.

Prostate cancer can run in families, although the National Screening Committee has just ruled that men like Ivo and Tom – potentially at risk from a family history – are not eligible for screening. Stourton cites himself as an example for the case for screening. As he says, he’d probably be dead now if he hadn’t asked for a PSA. He never liked going to the doctors.

“I think it is something to do with boarding school,” says Murch. “Joking apart, I think boarding school probably is a factor,” agrees Stourton, “You’re on the rugby field and you get a very big cut and you just get on with it… the day I went for my prostate biopsy was the first day I’d ever taken off work,” he says.

Stourton is a big teddy bear of a man. He has a refinement and an understated manner, redolent of a better era when good manners and old-fashioned courtesy were highly valued. He could have been a diplomat. The wonderful authoritative voice that made him such a reassuring presence on the Today programme is unchanged.

                                                            Stourton, left, with Cambridge University friends  Credit: Evening News

The decision by BBC suits to move him off Today was quite possibly because he was seen as too posh in an era in which the channel sought to democratise itself.

As he writes in his book, “I should have been more alert to it and been smart about trying to mitigate it. It never really occurred to me that I might have to apologise for who I am or make myself different in some way.”

His enforced departure caused such an uproar among Today listeners that there were questions in the House of Commons and a campaign for his reinstatement by both his three adult children and this newspaper. He had deep support from his fellow presenter, John Humphrys.

The BBC management is currently collapsing in on itself amid revelations (broken by this newspaper) of Panorama doctoring a Trump speech, a criminally-convicted News at Ten presenter with egregious predilections allowed to exercise an out-of-control ego for years (Huw Edwards), and accusations of institutional Left-wing bias, fuelled by the documentary fronted by the child of a Hamas leader.

But, broadly, Stourton remains loyal, especially to Radio 4. “For all its problems, the BBC is a uniquely wonderful thing. The best of it is radio because the standards are still very high.”

Two years ago, he told me: “I think I have become a liberated person. If you don’t ally yourself to change – with the environment around you – you are dead as a broadcaster, and probably as a person too.”

This newspaper gave Confessions a rave review but it also noted that he did not say whether a man of his class still had a place at the BBC.

“Well, I’m still there. I’m still on air,” he says now of his 26 years on Radio 4, which he believes sits above the disarray of the institution because of its absolute rigour and professionalism.

“My experience is mostly with live news programmes, and it tends not to be about woke stuff, it’s much more about getting the balance right, being rigorous about everything you say and every source you use. So when you get a disaster like the Hamas documentary, the people who are most angry are the regular presenters and producers because we’ve all been desperately trying to get it right, and then something like that blows the whole thing up.

“I take the view that if the bit I’m working for – Radio 4 – is doing what it should, then that’s enough for me. The director- general job is a hugely important one, but if you look at the record, pretty much everybody has taken a battering. Getting rid of the BBC would be a hell of a faff and I can’t see the Government wanting to dismantle it. I can genuinely say that at Radio 4 we are incredibly serious-minded and we don’t have a problem with bias at all.”

And what does he make of the Today programme now? Today, after all, employs presenters who bear no resemblance to the old guard (apart from Nick Robinson who perhaps most resembles John Humphrys’ famously combative style with politicians).

We are regularly thanked for our company, a style that has migrated from a phone-in format. And it can sometimes feel like its presenters (bar the newest recruit, Anna Foster) are engaged in a podcast arms race as teasers are regularly dropped into the running schedule, signalling “scoops”.

The recent departure of Mishal Husain (whose voice Stourton loves) and Martha Kearney signals, perhaps, the final nail in the coffin of the golden age. Stourton looks appalled at my attempt to elicit from him an opinion on the new line-up. And yet, I think I detect a suppressed acknowledgement of what I’m trying to convey.

“I have strong views but I can’t possibly tell you. Among presenters in the same stable, there has to be a degree of omerta. You are not going to get that out of me. I am pulling up the drawbridge.”

Murch, his wife, says emphatically and loyally: “Oh, Ed has absolutely no ego!”. He looks thoughtful. “Well, I do when it comes to wanting to get things absolutely right. But I’m a very reluctant social media person. The idea of firing something off, you’re almost bound to get into trouble. I just don’t feel any desire to do that.”

When Stourton stopped being a Today presenter, Christmas cards from those in political power quickly fell away. “Presenting Today fools you into thinking you matter,” he writes in Confessions.

That world is not his world anymore. He has no inside track to Westminster, to whether or not Keir Starmer will still be PM next year. But of Reform’s power base, he says: “I don’t know what is going to happen. I was a founder joiner of the SDP. The political pundits thought the SDP was going to take off and become the main opposition party to the Tories. It almost got there, but not quite. It didn’t take off in the end. I think it’s worth bearing in mind with regard to Reform.”

Stourton has what he calls “a benign view of what will happen to me next”. For all the blood tests and the chemo cycles, he’s still thinking a lot about this world, with the new book and broadcasting, and in so doing, giving the world a lot to think about in return.

https://www.telegraph.co.uk/christmas-charity-appeal/2025/12/28/edward-stourton-bbc-wife-planning-funeral/

Sunday, December 28, 2025

The Case for Ditching Your Phone and Going Back to a Classic Alarm Clock

From realsimple.com

Ditch the phone and reclaim your mornings with one simple swap 

Key Takeaways

  • The blue light and constant notifications from smartphones keep the nervous system alert, delay melatonin release, and make it harder to fall asleep and stay in deep sleep.
  • Switching to a traditional alarm helps the brain wind down, reduces night-time awakenings, and leads to calmer, more refreshed mornings.
  • People with insomnia, anxiety, or overstimulated nervous systems notice the biggest improvements in sleep quality and morning calm.

For some of us, smartphones have quietly taken over our lives. It wakes us up in the morning, keeps us entertained when we can’t fall asleep, and sits within our reach all day long. It's the last thing we see before we go to bed and it’s the first thing we pick up in the morning, but an increasing number of people are choosing to remove their phones from the bedroom and make the switch back to wind-up alarm clocks. Some sleep experts say that there are real health benefits to the change.

How Phones Can Disrupt Sleep

Phones, and the apps that live on them, are designed to capture and keep our attention, not support rest. Dr. Emma Lin, board-certified pulmonologist and sleep medicine specialist, says phones actively stimulate the brain at the wrong time. “Phones stimulate the brain when it needs to shut down,” Dr. Lin explains. “A mechanical alarm clock offers no light, no temptation, and no warning, which helps the brain feel secure enough to fall asleep.”

One of the issues that comes with having a phone nearby is light exposure. Phone screens emit blue light, which suppresses melatonin, the hormone that regulates the circadian rhythm. When melatonin release is disrupted, falling asleep can become an issue. Even small interactions with your device can cause major changes to your brain’s readiness for sleep. Dr. Lin explains that checking the time on a phone during the night is often enough to wake the brain up completely at times. “I see this leading to longer times to fall asleep and overall reduced sleep duration,” she says.

Karen Ann Canham, wellness practitioner and nervous system expert, explains that phones act as a constant source of cognitive stimulation. “Phones have become a default stress cue, delivering notifications, blue light, and cognitive load when the nervous system should be winding down,” she says. Dr. Lin observes this regularly in her patients: “When a phone is in the bedroom, the nervous system stays on standby,” she says. “Heart rate remains elevated, and true relaxation doesn’t occur, even if the phone isn’t touched.” This state of alertness can prevent the body from entering deeper stages of sleep.

What Changes When People Switch to Analog Alarm Clocks

The benefits of ditching the phone alarm extend beyond sleep quality. Many people also notice a big shift in how they feel when they wake up. “Patients who switch to a manual alarm clock often fall asleep faster, wake less during the night, and feel calmer and more refreshed in the morning,” Dr. Lin says. 

Canham hears similar results from her clients. “People report deeper sleep, fewer night-time disturbances, and a calmer morning rhythm without the urge to check messages,” she says. Without the immediate stimulation of a phone screen, the nervous system transitions more naturally from sleep to wakefulness. Dr. Lin also notes that patients report feeling less rushed and more emotionally regulated in the morning. “My patients have told me they feel more refreshed and less hurried,” she says. “These are signs of enhanced restorative sleep.” Without the immediate exposure to emails, headlines, or notifications on a screen, people are able to slowly wake themselves up physically and mentally before reacting to technological demands. 

Who Can Benefit from Ditching the Phone Alarm

While almost anyone can benefit from removing their phone from the bedroom, experts say some groups notice changes more quickly. “People with insomnia, anxiety, sleep apnoea, and cardiovascular or lung conditions benefit the most from ditching the phone alarm,” Dr. Lin says. She adds that sleep deprivation places additional strain on many organs, but specifically the heart and lungs, making restful sleep especially important for these individuals.

Canham agrees that those with sensitive or overstimulated nervous systems often have room to experience the biggest improvements. “Those with high baseline stress, anxiety, or disrupted sleep patterns tend to see noticeable improvements,” she says. Parents and working professionals also see benefits, particularly from breaking the cycle of heavy mental stimulation late at night and first thing in the morning.

For Dr. Lin, the takeaway is simple. “Good sleep isn’t about adding more technology,” she says. “It’s about giving the body the quiet it needs to heal.” As more people seek simple, sustainable ways to improve their health and well-being, the solution may be surprisingly low-tech and simple: a quiet room with an alarm clock that does just one thing.

https://www.realsimple.com/manual-alarm-clocks-vs-phone-11874808 

Dear Doctor: Is it advisable to try to ‘walk off’ sciatica pain?

From oregonlive.com

DEAR DR. ROACH: I’m in considerable pain from sciatica. I wanted to know whether it’s a good idea to make myself walk around and try to walk off the pain, which is at a level 8 out of 10. It slightly lessens when I do. I don’t have any choice since I live alone. -- P.L. 

Most cases of sciatica, such as those caused by a herniated disc, start to get better in a week or so but may take several weeks to get completely better. (Getty Images)Getty Images/Science Photo Libra

ANSWER: The best answer I have is that if your activities help reduce the pain, you should do them. I don’t recommend forcing yourself to stay in bed if you don’t need to, but I also don’t recommend pushing yourself into doing activities that are painful.

Most cases of sciatica, such as those caused by a herniated disc, start to get better in a week or so but may take several weeks to get completely better (or nearly so). Physical therapy is an effective treatment to reduce disability and improve pain.

People who aren’t getting better from sciatica need to get re-evaluated and will likely need imaging, such as an MRI, to find out what is causing the pain. People with progressive weakness need immediate evaluation.

https://www.oregonlive.com/advice/2025/12/dear-doctor-is-it-advisable-to-try-to-walk-off-sciatica-pain.html 

Friday, December 26, 2025

Vegan vs vegetarian: the real differences people always mix up

From vegoutmag.com

By Avery White

Most people think it's just about meat, but the distinction between vegan and vegetarian runs deeper than your dinner plate 

When I first told my parents I was going vegetarian at 35, my mom immediately started planning egg-based brunches and cheese boards for family gatherings.

Six months later, when I transitioned to veganism, she looked genuinely confused. "But I thought you already gave up meat?" she said. I realized then how blurry these lines are for most people.

The confusion makes sense. Both lifestyles involve giving up certain animal products, and from the outside, they can look pretty similar.

But the distinctions matter, not just philosophically but practically, especially when you're navigating restaurants, reading labels, or trying to explain your choices to well-meaning relatives.

1. The basic dietary split

Here's the foundation: vegetarians don't eat meat, poultry, or fish. That's the line they draw.

But they do consume animal by-products like eggs, dairy, and honey. So that morning omelette? Fine for a vegetarian. The grilled cheese sandwich? Absolutely.

Vegans take it further. No meat, obviously, but also no eggs, no dairy, no honey, nothing that comes from an animal. When I made this shift, I was surprised by how much dairy had quietly infiltrated my diet. Butter in restaurant vegetables. Whey powder in crackers. Casein in fake meat products marketed to vegetarians.

Have you ever really looked at how many foods contain milk derivatives? It's everywhere once you start paying attention.

2. Beyond the plate

This is where things get interesting, and where I see the most confusion. Vegetarianism is primarily a dietary choice. It's about what you eat. Veganism extends into a broader lifestyle philosophy that considers all forms of animal exploitation.

A vegetarian might wear leather shoes or a wool sweater without contradiction. They might use cosmetics tested on animals.

Vegans typically avoid these things too, seeking out plant-based fabrics, cruelty-free beauty products, and even checking whether their wine was filtered using animal products (yes, that's a thing).

When I transitioned, this was the learning curve I didn't anticipate. It wasn't just about changing my grocery list.

3. The motivation spectrum

In my finance days, I learned that understanding someone's underlying motivation explains their decisions better than the decisions themselves. The same applies here.

Many vegetarians I know made the switch for health reasons, environmental concerns, or simple preference. They don't love the idea of eating animals, but they're comfortable with using animal products that don't require killing. The ethical line feels clear to them.

Vegans often come from an animal rights perspective that views any animal exploitation as problematic. For them, the issue isn't just about death but about use.

Dairy cows and egg-laying hens still suffer, still live constrained lives. What drives your choices says a lot about where you'll land on this spectrum.

4. The nutritional nuances

Here's where my analytical brain kicks in. Nutritionally, these paths diverge in meaningful ways.

Vegetarians who consume eggs and dairy have easier access to complete proteins, vitamin B12, calcium, and vitamin D. Their nutritional safety net is wider.

Vegans need to be more intentional. I take a B12 supplement now. I think about protein combining. I make sure I'm getting enough omega-3s from flax and walnuts rather than fish oil. It's not harder, exactly, but it requires more awareness.

The reward? My bloodwork has never looked better, and I feel lighter in ways that aren't just physical. But I won't pretend the transition didn't require research and adjustment.

5. The social reality

Let me be honest about something: being vegetarian is socially easier than being vegan. Restaurants almost always have vegetarian options now. Family gatherings can accommodate you without too much fuss. People generally get it.

Veganism still raises eyebrows. I've watched dinner hosts panic, unsure what to serve me. I've been at work events where literally nothing was vegan-friendly. Marcus jokes that I've become an expert at eating beforehand and ordering side salads.

But here's what surprised me: the vegan community I found online and locally has been incredible. There's a solidarity in the challenge.

And watching restaurants and food companies expand their offerings has been genuinely exciting. The landscape is shifting faster than I expected.

6. The transition path

Most vegans I know, myself included, were vegetarian first. It's a natural stepping stone. You get comfortable eliminating meat, you learn new cooking techniques, you discover that you don't actually miss it as much as you thought you would.

Then maybe you watch a documentary about the dairy industry, or you read something that shifts your perspective, and suddenly that next step feels necessary. For me, it was learning about the connection between dairy and veal production. I couldn't unknow it.

Some people go straight to veganism, but there's no shame in the gradual path. Any reduction in animal product consumption matters. Where are you in your own journey, and what feels authentic to you right now?

Final thoughts

The real difference between vegan and vegetarian isn't just about what's on your plate, though that's the most visible part. It's about how far you extend your concern for animals and where you draw your personal ethical lines.

Neither choice is inherently superior. I know vegetarians doing incredible environmental work and vegans who still drive gas-guzzling cars. We're all making trade-offs, trying to align our actions with our values in an imperfect world.

What matters is understanding the distinctions clearly enough to make informed choices for yourself. And maybe, just maybe, helping your mom understand why you can't eat that cheese board she lovingly prepared.

https://vegoutmag.com/lifestyle/s-bt-vegan-vs-vegetarian-the-real-differences-people-always-mix-up/

Wednesday, December 24, 2025

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/