Autumn is naturally the time when the topic of immunity comes to the forefront. After the summer, children return to groups, the weather cools, and bacteria and viruses thrive in these conditions. Addressing immunity only when we start getting sick is not effective enough. We spoke with nutritionist Erika Zajacová about the fact that immunity is a complex system, that it needs attention all year round, and that changing dietary habits can also help strengthen it.
The Gut as the Center of Immunity and Good Mood
Lots of work, little rest, unhealthy habits. We don't need to argue about the negative impact of a fast-paced era on our bodies. We lack balance – both mental and gut-related. Does this sound familiar? Perhaps your body is trying to tell you more than it seems.
"The body can be surprisingly honest in this regard," says nutritionist Erika Zajacová. "Besides bloating or irregular bowel movements, problems with the microbiome also manifest as fatigue, energy fluctuations during the day, increased cravings for sweets, or mood swings. For example, the microbiome also influences the production of certain neurotransmitters – up to 90% of serotonin is produced in the digestive tract, so when something is not right in the gut, it can also affect our psyche."
This only confirms that everything is interconnected and that our problems can be helped by something we might not initially focus on. "Our body functions as a perfectly connected system. If it has been telling us for a long time that something is wrong, it is advisable to look at the problem comprehensively," says Erika.
What Does Our Microbiome Like Best?
If we focus on strengthening immunity from the perspective of healing the gut microbiome, according to Erika Zajacová, we must start by improving our eating habits.
“Our eating habits should be an absolute priority when trying to improve the state of the microbiome. I would start with the importance of fermented dairy products, ideally unsweetened, such as plain yogurts, skyr, kefir, or acidophilus milk. For people who cannot consume dairy products, plant-based yogurt alternatives or fermented vegetables are excellent.”
However, caring for the microbiome doesn't end with these foods. "That's just the part where we 'enriched' our microbiome. We still need to 'feed' it. Foods high in soluble fiber are great for this, as they serve as food for probiotic strains. The most significant sources include whole-grain products, fruits, vegetables, legumes, and nuts or seeds, specifically whole-grain rye bread or knackebrot, apples, pears, berries (even frozen ones, which are more affordable), carrots, broccoli, oats, red lentils, chia seeds…," explains the nutritionist, adding a few key principles:
- It's important not to go too fast when trying to add fiber to your diet: this could lead to digestive problems (bloating), which would further demotivate us. Everything takes time.
- The microbiome loves variety. The more diverse plant sources we eat – vegetables, fruits, legumes, whole grains, nuts, seeds – the more different types of bacteria we support. And that is the goal – diversity.
- The gut also benefits from regularity, adequate hydration, and calm eating, because stress and overeating can upset microbial balance more than an occasional lack of fiber on the plate.
Our tip: You can also find prebiotic fiber in our delicious functional drink Care Water DEFENSE. Together with zinc, selenium, vitamin D3, and 6 other vitamins, DEFENSE is another effective helper for stronger immunity and overall health.
Do You Know the Terms Probiotics, Prebiotics, and Postbiotics?
In the sea of nutritional supplements, it can be easy to get lost. Erika Zajacová explains the differences quite simply: "Probiotics or probiotic bacteria are the living microorganisms themselves – 'good bacteria' that can favorably affect the gut environment. Prebiotics are literally food for these bacteria – they are a type of fiber that helps nourish and multiply them."
But as if that weren't enough, there's another group of substances. "There are also so-called postbiotics – bioactive substances that arise as 'by-products' of the metabolism of beneficial bacteria. These include, for example, short-chain fatty acids (SCFAs), as well as various enzymes, bacteriocins (substances produced by good bacteria to protect against harmful microbes), and B vitamins."
If you haven't heard of postbiotics yet, the nutritionist explains what they actually do. "Among other things, postbiotics help regulate inflammation and sweet cravings, and support immunity. An example is propionate, which affects reward centers in the brain and can reduce impulsive overeating, or butyrate, which increases GABA levels – a substance that helps with relaxation and stress resilience."
According to Erika, most of us don't need to supply the microbiome with nutritional supplements on normal days. These have their justification in specific cases.
"Dietary supplements make sense especially after antibiotic treatment or with specific digestive problems, when it is advisable to consult a doctor or nutritional therapist about the choice. For routine prevention, quality food with enough probiotic cultures, fiber, and other lifestyle factors, such as stress management, is completely sufficient."
Do you also live a busy life that doesn't always allow you to cook honest home-cooked meals, sleep a full eight hours a day, and keep your stress levels under control? You are not alone at all. If you long for a nutritional supplement that is not only effective but also tasty, try our new bar Care Bar IMMUNIQ. This one contains the mentioned prebiotics, probiotics, and even postbiotics. Taste the most effective combo for the health of your microbiome.
Immunity Is Not a Seasonal Matter
We often look for ways to strengthen immunity, especially during autumn and winter, a time when it is often too late to save it.
“I see the biggest mistake as wanting a quick fix – a powder, a capsule, an elixir that will save everything. However, immunity is not a function that we turn on in November. It is a system that reacts to how we live all year round,” explains the experienced consultant.
So how do we keep immunity strong long-term? "From the perspective of the gut, we support it with plenty of fiber, plant-based sources, quality protein, and regular sleep. And if I had to highlight one thing we often forget, it's regeneration. Chronic stress and long-term sleep deprivation are just as destructive (if not more so) to immunity as poor nutrition," explains Erika Zajacová.
Three Small Changes with a Big Effect
If you're a busy person who wants to improve their immunity and digestion but needs to start gently because they don't have the time or energy for big changes, try three simple dietary changes that Erika recommends:
Add plants – plenty and varied
It's not just about how much vegetables we eat, but how many different types. Research shows that the microbiome loves diversity – the ideal is at least 30 different plant foods per week (including vegetables, fruits, whole grains, nuts, seeds, herbs, and legumes). Make it an autumn challenge: count how many plant species you eat in a week and consider how to bring more variety to your plate. Use seasonal fruits and vegetables and various cooking methods, which can paradoxically improve digestibility.
Eat more consciously
Our eating is not just about what and how much we eat, but also how. A simple ritual helps: put down your fork between bites or take five deep breaths before eating. This shifts the body from "stress" mode to "digestion" mode, which improves nutrient absorption and the feeling of satisfaction after a meal.
Consider adding breakfast
Our body likes regularity and predictability. If you start your day with coffee and continue until lunch, consider adding breakfast, which can provide an extra portion of fiber and fermented dairy products. Experiment with recipes and find one that suits you.
Great grab-and-go breakfast options (if you don't have time to eat at home) include overnight oats (with protein or cottage cheese for enough protein) or egg frittata. You can prepare multiple portions of both in advance, pack them easily in a container, and eat them conveniently whenever it suits you. Balanced and wholesome breakfasts help us maintain stable energy levels and concentration, making us more efficient at work. Breakfast is also associated with a lower frequency of evening hunger pangs.
Erika emphasizes one more important reminder that we all know but often ignore. "And I would also add exercise in the fresh air. Any kind!"
Our final tip: If nutritional supplements are part of your daily self-care routine, know that they can also come in more pleasant forms than just the classic tablet. At CARE LAB Divas, our goal is to make caring for your health a pleasant part of your day. So try replenishing your body with the minerals, vitamins, and substances it needs through nutritional supplements in the form of delicious drinks. Our Wellness Soda will provide your body with collagen, coenzyme Q10, marine minerals, and vitamins, which is a perfect combo for regeneration and vitality. And all this in a charming Grapefruit & Hibiscus flavor. So, will you taste it?
