Thanksgiving Foods, Inflammation, and How Acupuncture Helps Restore Balance

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I love Thanksgiving, the celebration, the connection, and of course, the food!  But the traditional holiday meal, while comforting, often includes rich, heavy dishes that can leave the body feeling inflamed, sluggish, or out of balance. From sugar-laden desserts to high-fat comfort foods, the Thanksgiving table can trigger inflammatory responses that affect digestion, sleep, energy, and even pain levels.

Thankfully, acupuncture offers a gentle, effective way to support the body before and after the festivities. By regulating inflammation, improving digestion, calming the nervous system, and supporting detoxification, acupuncture can help you enjoy Thanksgiving traditions without the physical consequences lingering into December.

HOW THANKSGIVING FOODS CONTRIBUTE TO INFLAMMATION

Many of the foods enjoyed during Thanksgiving naturally promote an inflammatory response, especially when consumed in large quantities.

1. High Sugar Intake

Pumpkin pie, cranberry sauce, and other desserts can cause spikes in blood glucose and insulin.
Excess sugar is linked to increased pro-inflammatory cytokines such as IL-6 and TNF-α, which contribute to systemic inflammation.

2. Saturated Fats and Heavy Dishes

Items like gravy, casseroles, stuffing, and buttery rolls are high in saturated fats.
Research shows that diets rich in saturated fats activate toll-like receptor-4 (TLR4), triggering inflammatory responses.

3. Alcohol Consumption

Holiday wine, cocktails, and beer can disrupt gut integrity, leading to what’s often called “leaky gut,” increasing circulating inflammatory markers.

4. Salty and Processed Foods

Many prepared dishes are high in sodium or preservatives, causing bloating, water retention, and inflammatory stress.

5. Overeating and Digestive Stress

Even the healthiest foods cause discomfort when eaten in excess. Overloading the digestive system increases oxidative stress, slows metabolism, and strains vital organs such as the liver and spleen.

AN ACUPUNCTURIST’S PERSPECTIVE: 

HOW THE BODY BECOMES IMBALANCED

From a Traditional Chinese Medicine (TCM) viewpoint, Thanksgiving eating patterns disrupt the balance between Spleen Qi, responsible for digestion and nutrient transformation, and Liver Qi, which helps regulate the smooth flow of energy.

Holiday overeating and heavy foods can lead to:

• Dampness (bloating, heaviness, fatigue)

• Heat (acid reflux, irritability, inflammation)

• Qi stagnation (fullness, pain, digestive irregularity)

Cold drinks, raw salads, or iced desserts may further weaken the Spleen, leading to slower digestion and post-meal lethargy.

HOW ACUPUNCTURE HELPS BALANCE THE BODY BEFORE AND AFTER THANKSGIVING

1. Reduces Systemic Inflammation

Acupuncture modulates inflammatory pathways by decreasing pro-inflammatory markers (like IL-6) and increasing anti-inflammatory cytokines (IL-10).
Scientific support: A 2020 systematic review in Pain Medicine found that acupuncture significantly reduces inflammatory biomarkers across multiple conditions.

2. Supports Digestive Health

3. Improves Liver Function

4. Regulates the Nervous System

5. Boosts Circulation and Lymphatic Flow

6. Balances Blood Sugar

IDEAL TIMING FOR PRE- AND POST-THANKSGIVING ACUPUNCTURE

Before Thanksgiving

A session the week before the holiday:

• Strengthens digestive resilience

• Supports metabolism

• Reduces baseline inflammation

• Helps regulate stress and sleep

After Thanksgiving

A session in the week following:

• Aids detoxification and lymphatic drainage

• Calms digestive discomfort

• Reduces inflammation and joint pain

• Rebalances the nervous system and gets you back on track!

SCIENTIFIC EVIDENCE: 

ACUPUNCTURE’S ROLE IN REDUCING INFLAMMATION

Multiple studies support acupuncture’s anti-inflammatory effects:

• A 2017 study in Scientific Reports demonstrated that acupuncture reduces systemic inflammation by inhibiting the NLRP3 inflammasome.

• Research in The Journal of Endocrinology found that acupuncture improves insulin sensitivity and decreases blood glucose after high-carbohydrate meals.

• A 2021 review in Frontiers in Neuroscience confirmed acupuncture’s ability to regulate the autonomic nervous system, lowering stress-induced inflammatory markers.

Together, these findings illustrate how acupuncture provides a comprehensive reset for the body during high-stress, high-indulgence holiday seasons.

Thanksgiving doesn’t have to lead to days of inflammation, discomfort, or fatigue. With acupuncture as part of your wellness routine, you can enjoy all the flavors and traditions while maintaining internal balance, digestive health, and emotional well-being. Whether scheduled before or after your holiday feast, acupuncture supports the body’s natural ability to restore harmony and move through the season with ease.