Christmas diet from the perspective of epigenetics

We have fixed Christmas as a holiday full of feasting, which negatively affects our figure and health. However, traditional Christmas dishes are not actually that unhealthy; many of them can actually have a positive effect on the activity of our genes. But it’s all about how much we eat.

What makes Christmas an unhealthy holiday is really mostly overeating. In fact, research has clearly shown that reducing our overall caloric intake (regardless of whether we are obese or lean) leads to positive epigenetic changes in our DNA, which translates into improved health and increased lifespan. Large doses of sugars with a high glycaemic index, which epigenetically intensify inflammatory processes and cause weight gain and insulin resistance, and too much unhealthy fat also have a negative effect.

The actual Christmas dishes are generally not that unhealthy, especially if they are prepared with quality ingredients. So how can they benefit us?

Carp

Fish meat is a nutritional treasure that we should indulge in much more often than just at Christmas. It is not only a source of high quality, highly digestible protein, but above all of omega-3 unsaturated meat acids, an essential nutrient with significant positive epigenetic effects. For example, it is absolutely essential for the proper development and function of the brain and nervous system, the function of the immune system and the health of the heart and blood vessels. Unfortunately, deep-frying is the least healthy way to eat it, but if we only indulge in it once in a while, our health will not be compromised.

Our tip: Try supplementing your fish consumption with astaxanthin. Its combination with omega-3 is the perfect elixir, especially for our immunity and eye function.

Potato salad

Its main problem is the high fat content, especially in combination with fried fish, so it is necessary not to overdo it with the amount. In addition, instead of buying mayonnaise, we recommend making your own. Use farm eggs from hens that have pecked green grass. Compared to those from farms, they have several times higher vitamin K2 content, which is important for bone and heart health, reducing wrinkles and testosterone production. They are also much higher in omega-3s, choline, which also has epigenetic effects, and the carotenoids lutein and zeaxanthin. Supplement your eggs with good quality virgin oil, which is a source of essential fatty acids and vitamin E.

Our tip: Use olive oil, which has positive epigenetic effects, and try supplementing it with rosemary extract. You get a strongly anti-inflammatory combination with positive effects on the heart, joints and brain.

Cuba

The half-forgotten traditional dish has been making a comeback on holiday tables in recent years, and that’s just as well. It is based on grits, which are supplemented with garlic, which contains sulphur compounds with strong epigenetic effects, onions and, above all, mushrooms, a popular but nutritionally underrated ingredient. However, they contain oligosaccharides that serve as a prebiotic and, above all, vitamin D, which is a real treasure from an epigenetic point of view. It is essential for the functioning of immunity, calcium absorption and the prevention of diabetes. Ideally, mushrooms should be dried in the sun rather than in a dryer, so that their vitamin D content increases severalfold.

Our tip: In the winter months, it is also worth taking vitamin D3 supplements. It is deficient in up to 70% of the population in our latitudes.

Sweets

The main problem with sweets is the high sugar and white flour content, a combination that promotes inflammation, weight gain and the risk of diabetes. But if you use good quality butter from free-range cows, you get a very valuable source of vitamin K2. The almond and nut content is also important. Although the heat treatment loses much of the essential fatty acids, two epigenetically active nutrients remain – magnesium and vitamin E. Magnesium is very important for heart health, diabetes prevention and also helps to alleviate premenstrual syndrome. Vitamin E is a powerful antioxidant with positive effects on cancer prevention and sexual function.

Our tip: Don’t forget to exercise regularly at Christmas. Aerobic exercise in particular will not only help you to adjust your energy balance, but also has strong positive epigenetic effects that will help you to counteract the negative effects of the sugar you contain.

Alcohol

The reason why alcohol damages the liver and brain is not only its direct toxicity, but also the negative epigenetic effects of its metabolites. Therefore, even during the holidays, we recommend not overdoing it. Here, too, you should prefer quality, ideally in the form of a good quality red wine, which excels in its content of two epigenetically active nutrients – resveratrol and oligomeric proanthocyanidins (OPCs). Resveratrol will support heart and bone health, help slow aging and prevent Alzheimer’s disease, while OPC is a powerful antioxidant with anti-cancer effects and positive effects on brain health and physical performance.

Our tip: Top up your glass of wine with a capsule of resveratrol. This will significantly enhance its absorption. You can also supplement with an OPC capsule.