How To Improve Immunity in the Winter: 5 Actions You Can Take Today to Improve Your Winter Immunity

To improve immunity in the winter, you need to focus on the basics of healthy living. True, more people do get colds and flus in the winter, but this doesn’t mean you need to go to extremes to keep your immune system boosted.

In fact, when you practice the basics of healthy living year-round, your immune system is ready for you whenever you need it – winter, spring, summer, and fall.

Immune system health is what gets us excited and keep us motivated at AHCC Research. We want you to be healthy and strong year-round so you can enjoy the best that life offers.

In this article, learn the facts on the immune system and five actions that you can take today to improve your winter immunity. As always, we want to hear from you. Connect with the AHCC Research community on Facebook and Twitter, tell us how your keep your immune system healthy in the winter (and year-round).

WHAT IS THE IMMUNE SYSTEM?

Your immune system is complicated. It’s made up of a complex network of cells, tissues, and organs that fit together like a puzzle to support your health and protect you from germs, bacteria, and viruses.

Your immune system has one job – to protect your body from invaders that can make you ill. To do this, your immune system is always scanning your body to determine if bacteria, viruses, toxins, parasites, and other pathogens have entered your system or if any of your cells have mutated or become abnormal.

You have two basic types of immunity: innate and adaptive. Your innate immunity launches an immediate, non-specific attack against a threat. Your adaptive immunity takes longer to kick in but produces a specific response to a particular microbe.

Your innate immunity is your first line of defense and made up of the following:

Cytokines. These are chemical messengers that help your immune cells communicate and coordinate an immune response.

Natural killer (NK) cells. These are the white blood cells (WBC) that recognize and destroy infected or abnormal cells by injecting granules into them, causing them to explode. Your WBC count is key in understanding your overall health – an elevated WBC count can indicate an illness and a low WBC count can put you at risk for illness.

Macrophages. These are special WBC that engulf and ingest bacteria and cellular debris.

Dendritic cells. These are the WBC that present foreign substances to B and T cells, initiating an adaptive response.

Your adaptive immunity is your second line of defense:

B and T cells. Both B cells (which mature in bone marrow) and T cells (which mature in the thymus) are lymphocytes – WBC cells that are able to recognize previous invaders and destroy them with a specific response.

You want your innate and adaptive immune systems to be as strong and alert as possible. Most of us get ill due to compromised immunity, and it’s important that you do all you can to prevent this from occurring.

To learn more about your immune system and how AHCC has been used to treat a range of health conditions, from minor ailments such as colds and flu, to serious diseases such as cancer, hepatitis, diabetes, and cardiovascular disease – read How does AHCC work

5 ACTIONS YOU CAN TAKE TO IMPROVE YOUR WINTER IMMUNITY

Incorporate these five actions into your daily living to naturally strengthen your winter immunity:

Make Time for Sleep

There is a reason why everyone is talking and thinking about sleep. Sleep is critical to improving your immunity and keeping you well. When you sleep, your immune system goes to work releasing cytokines. Cytokines help promote sleep and they fend off illness by triggering an immune system response.

When you skimp on sleep, your body misses out on the crucial recovery, repair, and rebuild time it needs to get your immune system, brain, muscles, and heart ready for the next day of challenges. Sleep directly impacts your immune system strength

Exercise for at Least 30 minutes A Day

Research shows that exercise can result in positive changes in your antibodies and white blood cells. Your white blood cells (part of the innate immune system) and antibodies circulate more quickly in your blood stream when you’ve been exercising regularly, making it easier for illness or infection to be detected earlier and faster.

Along with supporting and strengthening your immune system and sympathetic nervous system, regular exercise benefits your body in other ways:

There is a theory that exercise helps flush or remove bacteria from your lungs and airways. This can help reduce your chances of catching a flu or cold.
Exercise creates an increase in your body temperature. A slightly elevated body temperature has been shown to suppress the growth of bacteria and help you fight infections.
Exercise is instrumental in suppressing the release and activation of stress hormones. This is why so many people find exercise is an ideal stress outlet. The lower your stress hormones, the stronger your body is and the better able your immune system is equipped to protect you from illness.

Aim for 30 minutes of daily exercise. This does not need to be super strenuous exercise. We just want you to get your body moving. Go for a walk, do some light yoga, go swimming or join an aquafit class, dig out your skis or snowshoes, shovel the driveway, take your kids sledding – just move your body so that your immune system gets the boost it needs to keep functioning at its best.

Eat the Rainbow

Eat your way to health with a wide range of fruits, vegetables, proteins, carbohydrates, and fats. You are what you eat, and your diet is key in improving your winter immunity.

While we are firmly in the more vegetables and fruit – the better camp, some foods do get extra credit for the immune boosting properties. The next time you visit the grocery store, add these delicious foods to your cart: sweet potatoes, mushrooms, ginger, chickpeas, and yogurt.

Read

Foods to Boost Immunity in the Winter: 5 Foods to Eat to Boost Your Immune System in the Winter

to learn more about these foods and for links to recipes that feature these ingredients.

Support Your Body with Immune Boosting Natural Supplements

Sometimes it’s hard to get enough sleep, exercise, and healthy foods in your diet. We understand you’re busy and on the go. And this is exactly why natural supplements are an excellent choice.
Natural supplements like AHCC that are clinically tested and proven to support improved immune system health should be a part of your day-to-day. AHCC is a functional food derived from healing mushrooms.

Because AHCC is a biological response modifier, it is able to turn up the dial on your natural immune response. This allows you to fight all kinds of threats to your health. Research shows us that AHCC can modify your innate and adaptive immune system response.

This means you’re better able to withstand the impacts of a virus, bacteria, auto-immune attack, inflammatory response, or other disease such as cancer, hepatitis, or diabetes.

Stay Connected with Your Community

In the winter our habits change. We don’t go outside as much, and we tend to stay closer to home. It’s super important that you remain connected to your community of friends, family, colleagues, and neighborhood.

Your mental health is deeply connected to your immune system health. We want you to get out and socialize, hang out with friends, share laughs, and continue enjoying your favorite hobbies and activities. Don’t let the snow, rain, short days, or February gloom keep you indoors.

We know it’s not easy but if you do one thing today – we want you to call a friend and arrange a night out at the movies, for coffee, or whatever. You’ll feel better, your friend will feel better and your immune system will be happy – a win-win situation.

YEAR-ROUND IMMUNE SYSTEM HEALTH FOR THE WIN

These five actions that improve your immune system are the basics of a healthy well-balanced lifestyle. No one is perfect every day. There will be days when you miss out on sleep, don’t feel like eating string beans, or just can’t get motivated for a snowy lunchtime walk.

We get it. We know what it’s like. We just want you to make your immune system health a priority. Try your best to eat well, sleep, move your body, hang out with friends, and take your AHCC. When you do this on a regular basis, your immune system is boosted and ready for you when you need it – in the winter and year-round.

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AHCC^® supplementation resulted in the following observations:

All patients tolerated AHCC^® with no added symptoms
20 patients reported feeling better and stronger than before at the time of initiation of chemotherapy cycles
Almost all patients reported better appetites after they started to take AHCC^®
In 12 patients who required blood transfusions before chemotherapy cycles, a decrease in the rate of fall of hemoglobin was observed and only 3 patients subsequently required blood transfusions prior to chemotherapy
22 patients has a reduction of chemotherapy side effects like nausea, vomiting, loose motion/ constipation, etc.
Tumors regressed in 11 patients
8 patients stabilized

The AHCC^® group had the following significant differences compared with control group:

Longer non-recurrence period
Increased overall survival rate

The self-administration of AHCC^® resulted in a dramatic PSA decrease within 1 month, which continued to control his disease for over 6 months from initial supplementation with AHCC^®.

Using the national breast cancer patient registration as reference data, this retrospective study reported the improved prognosis of stage IV patients relative to the national average. Since the stage I-III patients at the center all had recurring cancer while the national average includes both recurring and non-recurring cancers, a meaningful comparison could not be made and the results were not statistically significant.

The following results were reported for patients supplemented with AHCC^® when compared with control group:

A significantly prolonged survival
Quality of life in terms of mental stability, general physical health status and the ability to have normal activities were significantly improved after 3 months of supplementation
Serum level of albumin and percentage of lymphocytes in blood, were significantly higher
Slightly increased levels of total IL-12 and neopterin

AHCC^® supplementation resulted in the following changes:

Changes in PSA before and after treatment were substantially stable
In patients for which expectant management had been continued for 6 months or more before the trial, a prolonged PSA doubling time (PSADT) was seen with AHCC^® administration – Prior to AHCC^®, 12/31 (39%) of patients had PSADT of 120 months or more, and after 6 months of AHCC^® administration, 17/31 (55%) had PSADT of 120 months or more. To the lower end, 12/31 (39%) of patients showed a PSADT less than 24 months, and following 6 months of AHCC^®, this fell to 9/31 (29%).

AHCC^® supplementation resulted in the following changes compared with the control group:

The hemoglobin (Hb) level after chemotherapy in AHCC^® group was significantly higher
The taste alteration after chemotherapy in AHCC^® group was significantly lower

AHCC supplementation resulted in the following difference in survival rate:

Improved cumulative 5-year survival rates for patients with gastric cancer (stage IA to stage IIIA) compared with other Japanese institutions
Improved cumulative 5-year survival rates for patients with colon cancer (stage II to stage IIIA) compared with other Japanese institutions

Supplementation with AHCC^® had the following results:

A significant decline in TAA occurred in 8 out of the 11 patients with different types of malignancies
PSA levels in prostate cancer patients and CA 125 levels in ovarian cancer patients decreased as early as 1 to 2 months and reached normal levels within 1 to 4 months
9 out of 11 patients demonstrated marked increase in NK activity as early as 2 weeks after treatment
The percentages of patients with complete remission were as follows: (i) prostatic (66%); (ii) ovarian (66%). (iii) multiple myeloma (50%); (iv) breast, 33% complete remission and 2 partial
In vitro studies showed that AHCC^® possesses suppressive effects on tumor cell growth

Compared against the survival rates in American Society of Clinical Oncology (ASCO) reference data, this retrospective study reported the following observations:

1-year, 2 year and 3-year survival rates for stage IV lung cancer increased to 77.1%, 54.3% and 31.4%, respectively
Improvement of 1-year to 3-year survival rates and prolongation of median survival time (MST) for lung cancer stage IV
QOL scores of 35 cases were rated A to C by 77.2% of patients, which contributed to reducing final hospitalization time
Survival terms for breast cancer patients for 3 years, 4 years and 5 years were 65.6%, 43.8% and 28.1%, respectively
Mean survival terms for breast cancer patients were 5 years, 2 months after recurrence and 7 years, 11 months after initial diagnosis
Extension of survival terms was confirmed
QOL scores on living cases reported a score of A or B (100%), and scores for those who did not survive were A-B (50%) and C (50%)

Health and functional foods are used by progressive cancer patients who hope increased survival time regardless of ambiguous information that includes phrases used to describe these foods, such as “might be effective against cancer.” However, we fear that non evidence-based foods might shorten the lifetime of patients, whose life has already been shortened by cancer. Although our data is retrospective, AHCC^® does not increase the risk of shortening the lifetime of cancer patients, at least in the case of hepatocellular carcinoma. Clinical doctors should neither deny alternative medicine without studying, nor accept alternative medicine easily without critical investigation. Based on scientific, rational data, alternative medicine should be applied.

Group A was given 1-3g/day of modified arabinoxylane with meals. Group B was given 6000 mg/day of coriolus mushroom. Group C was given 4g/day of antigen-infused dialyzable bovine colostrum/whey extract and Group D was given 3-6g/day of active hexose correlated compound (AHCC^®). NK cell activities were assessed before treatment and after an average of 16 weeks of therapy. AHCC^® was the only supplement that consistently and statistically increased NK cell activity. The average increase was 249%.

AHCC^® supplementation resulted in the following observations:

Results from this phase II study demonstrated that AHCC 3 g once daily was effective to support the host immune system to eliminate persistent HPV infections and was well tolerated with no significant adverse side effects reported. The duration of AHCC supplementation required beyond the first negative result needs more evaluation to optimize success for durable outcomes. The suppression of the IFN-β level to less than 20 pg/ml correlated with clearance of HPV infections and merits further evaluation as a clinical tool for monitoring patients with HPV infections.

AHCC^® supplementation resulted in the following observations:

In a study of the beneficial effects of AHCC^® supplementation on the alleviation of adverse events in female breast cancer patients receiving chemotherapy, the results found that those receiving AHCC^® experienced fewer side-effects, most notably related to neutrophils. Neutrophils make up 50%-75% of white blood cells and are the first immune cells to respond to and arrive at the site of infection. Chemotherapy frequently causes a drastic drop neutrophils (a condition called neutropenia), putting the patient at a greater risk of infection. Patients also to wait for their neutrophil levels to recover before proceeding to their next cycle of chemotherapy which prolongs the length of treatment. So the ability to maintain healthy neutrophil levels not only reduces the risk of infections but also enables women to get through their treatment faster. This is why this latest study showing that AHCC^®, a natural compound with an excellent safety profile, can help maintain healthy neutrophil levels is very significant. The researchers at the University of Tokyo retrospectively analyzed 41 consecutive adult patients who underwent adjuvant chemotherapy to see how many of them had to undergo injections of “G-CSF” which are used to stimulate bone marrow production but also entail a number of potential side-effects affecting an estimated 30% of users. They found that those taking AHCC^® had significantly lower use of G-CSF drugs than those without the supplement, indicating that AHCC^® helped the patients maintain normal neutrophil levels without having to use these side-effect inducing drugs.

AHCC^® supplementation resulted in the following changes compared with the status before intake:

Significant improvement in NK cell activity
Significant improvement in IFN-γ and IL-2 production
Significant improvement in PS evaluation

AHCC^® supplementation resulted in the following changes compared with baseline:

The ratio of NK cells to total lymphocytes increased from 21.67% before taking AHCC^® to 26.21% and 26.0% 3 to 6 months after taking AHCC^®, respectively
There was no change in white blood cells, hemoglobin, hematocrit and thrombocyte numbers after taking AHCC^®, even though patients were undergoing radiotherapy or chemotherapy
No adverse effects were observed

AHCC^® supplementation resulted in the following changes:

Significant enhancement of NK activity against K562 as early as 2 weeks, two- to threefold increase compared with base line
Activity was further increased at subsequent time periods up to 6 months post-treatment with AHCC^®
NK activation was also detected against Raji cells, but at later stages 1-2 months with two- to ten fold increase compared with base line

AHCC^® supplementation resulted in the following changes:

Improved hematologic toxicity (neutropenia) and hepatotoxicity
A decreased tendency of QLQ-C30 fatigue scale
A decrease in levels of HHV-6 in saliva by AHCC^® Administration

The DNA levels of herpes virus type 6, often found in people with compromised immune systems and thought to be related to chronic fatigue syndrome, were significantly increased after chemotherapy. AHCC^® significantly decreased the levels of HHV-6 in saliva during chemotheraphy, improved AOL scores in the EORTC QLQ-C30 questionnaire and reduced blood and liver toxicity.

It was found that compared with the control group, the AHCC group had significantly fewer neutrophil-related events (odds ratio: 0.30; p = 0.016), significantly lower use of granulocyte colony-stimulating factor, and a higher (although not significant) rate of adverse events associated with c-glutamyl transpeptidase, a liver enzyme.

AHCC^® supplementation resulted in the following changes:

1 g AHCC^® significantly decreased AST, ALT and γ-GT values
3 g AHCC^® significantly decreased AST, ALT and γ-GT values except the 4-week γ-GT
AHCC^® supplementation had a more dramatic effect on immune cell phenotypes after vaccination of subjects over 60 years old

AHCC^® supplementation resulted in the following changes:

Although no significant reduction of HCV RNA levels was noticed in AHCC^® group patients compared with those of placebo group, subgroup analysis of genotype-3 had a significant HCV RNA decline
Although the reduction of ALT levels within AHCC^® group was not significant, a significant difference was found between AHCC^® and placebo groups
AHCC group ALT levels were stable, while ALT levels increased in placebo group. Such difference was initially noted within the first 6 weeks of the study.

After 12 weeks of supplementation, the percentage change in alanine aminotransferase (ALT) levels was significantly different between the placebo and both AHCC groups (1 g of AHCC^® and 3 g of AHCC^®). Serum levels of tumor necrosis (p < 0.05) and interleukin-1β ( p < 0.01) were significantly lower, while those of adiponectin were higher in both AHCC^® groups than in the placebo group (p < 0.01). AHCC^® supplementation for 12 weeks may improve the levels of liver enzymes and circulating pro-inflammatory and anti-inflammatory cytokines in patients with alcohol-induced mildly elevated liver enzyme levels. The liver enzyme levels, lipid profiles, insulin resistance, and scores on fatigue and stress-related questionnaires did not show significant differences between the groups (p < 0.05); however, cytokine levels did show significant differences (TNF-α, IL-1β, and adiponectin, p < 0.05). Comparing the percentage changes at 12 weeks as analyzed by a paired t-test, a decrease in liver enzymes in both AHCC groups and a change in IL-1β and adiponectin in the 1-g AHCC^® group were found to be statistically significant. When analyzed with ANOVA, the percentage changes of serum levels of inflammatory cytokines, such as TNF-α (p < 0.05) and IL-1β (p < 0.01), were lower in the AHCC^® supplementation groups than in the placebo group. Serum levels of adiponectin were higher in both AHCC^® groups than in the placebo group (p < 0.05).

AHCC^® supplementation resulted in the following significant changes compared with base line:

The frequency of CD4+ and CD8 + T cells producing IFN-γ alone, TNF-α alone or both increased during AHCC intake
The frequency of such cells remained high even 30 days after discontinuing AHCC^®

Giving nutritional supplements before flu shots boosts immunity and makes the vaccine more effective. The mushroom extract Active hexose correlated compound (AHCC) improved survival in studies of mice given a flu virus. Also when AHCC^® was given to mice before getting a flu vaccine they had improved survival from the bird flu virus compared to mice that only had the vaccine. It is thought that AHCC^® will improve protection against getting the flu when given around the same time as receiving a flu shot. A well designed study was performed with 30 healthy adults to see if AHCC^® supplementation could improve protection against the flu if also flu shots were given. This was during the 2009-2010 flu season. Blood was drawn from patients before vaccination and then 1 week after. Immediately after the flu shot, the AHCC group took 3 grams per day of AHCC^®. The analysis of white blood cells in these subjects after vaccination showed that AHCC^® supplementation increased the natural killer cells and T cell types of white blood cells when compared to the group who didn’t receive AHCC^®. Antibody levels against the influenza B virus were also higher in the AHCC^® group 3 weeks after being given the shot. The AHCC^® supplementation group had better immunity with greater levels of white blood cells and antibodies against the flu virus compared to the control group.

Volunteers supplemented with AHCC^® had the following significant changes:

Greater number of total DCs than at base line and compared with control
The number of DC1 cells was greater after AHCC^® intake than at base line and the AHCC group had a tendency to have higher DC1s than control
DC2s were significantly increased after 4 weeks compared with control
The allo-stimulatory activity of DC1s was also increased after intake compared with control as measured by the mixed lymphocyte reaction (MLR)

Five subjects achieved a negative HPV test result — three with confirmed eradication after stopping AHCC^® — with the remaining two responders continuing on the study.

Laboratory results and adverse events were reported as follows:

Two subjects (7%) dropped out because of nausea and intolerance of the liquid
Nausea, diarrhea, bloating, headache, fatigue and foot cramps occurred in a total of 6 subjects (20%) but were mild and transient
There were no laboratory abnormalities

Children with pharmacoresistant epilepsy had decreased mature T lymphocytes (CD3+) and T cells and an imbalance in the subset. The amount of CD3+ T lymphocytes in the epilepsy group was 42.42%±14.65%, which is 82.8% of average. The amount of CD4+ T lymphocytes was 71.6%, and cytotoxic CD8+ was 112.7%. The CD4+/CD8+ lymphocytes subset distribution and regulatory balance had a ratio of 1.28±0.55, which was below average or only 58.6% of the average value. After AHCC^® intake, patients had positive changes of peripheral T cell pool (CD3+) and T-helpers (CD4+). They also showed an improvement and increase in the ratio of T suppressors-killers (CD8+) to lymphocytes to 1.4. Due to increases in the CD4+ lymphocytes subset, the immunoregulatory balance of the CD4+ to CD8+ ratio improved. There was a 35% decrease of frequency and intensity of epileptic seizures. The patients’ bodily health status and physiological functions also improved.

Natural killer cell activity significantly increased in both groups during the study period. The natural killer cell number, however, was not altered in the active hexose correlated compound group, while the placebo group showed remarkable decline. In addition, the score of immunological vigor, an index of total immune competence, was maintained in the AHCC^® group, although that of the placebo group decreased during the test period.

How To Improve Immunity in the Winter: 5 Actions You Can Take Today to Improve Your Winter Immunity