Lymphocytes are a type of white blood cell that help the immune system fight infections; they are divided into T lymphocytes, B lymphocytes and natural killer (NK) cells. B lymphocytes produce antibodies capable of attacking viruses, bacteria or toxins that attack the body, while T cells attack the same cells in the body that have been compromised. Since their purpose is to intervene in case of infection, their quantity is reduced if you have been sick or have stressed the organism. If your immune system needs support, you can change your diet and lifestyle to raise the level of lymphocytes. While these cells are generally beneficial, when too many they can lead to lymphocytosis.
Steps
Part 1 of 3: Power
Step 1. Eat Lean Protein
They consist of long-chain amino acids, which are needed by the body to make white blood cells. When you don't get enough protein, your body reduces the number of immune cells; this means that to increase the levels you can eat the right amount of protein.
- Great lean protein choices are skinless chicken or turkey breast, fish, shellfish, cottage cheese, egg whites, and beans.
- To find the adequate amount of protein you need for your purpose, multiply your body weight in kilos by 0.8; in this way, you find the minimum dose of protein expressed in grams that you need to eat every day.
- If you live in Anglo-Saxon countries and only know your weight in pounds, you can convert the value into kilograms by multiplying it by 0.45; alternatively, you can use an online calculator.
Step 2. Avoid eating too much fat
They can thicken the lymphocytes, making them less effective; by reducing consumption you can therefore improve the immune system. Also, you should choose mono and polyunsaturated fats instead of saturated or trans fats.
- Make sure that fat intake does not exceed 30% of total calories and saturated fat does not make up more than 5-10% of the total.
- To avoid trans fats, stay away from hydrogenated oils, commercial baked goods, fried foods, fast food, vegetable cream and margarine.
Step 3. Eat foods that contain beta-carotene
This substance strengthens the immune system by improving the production of lymphocytes; in addition, it protects the body from cancer, heart disease and stroke. Most doctors recommend taking between 10,000 and 83,000 IU per day. If you eat 5 or more servings of vegetables every day, you should hit that goal.
- Beta-carotene is a fat-soluble vitamin; therefore, you should eat at least 3g of fat to ensure adequate absorption. For example, you can dip carrots in hummus or eat a salad with slightly fatty dressings, such as olive oil mixed with balsamic vinegar.
- The beta-carotene obtained from food is metabolized in a different way than that of supplements and therefore you do not get the same benefits; in supplements can be harmful to certain people, such as smokers.
- Among the foods that are richer in it, consider sweet potatoes, carrots, spinach, romaine lettuce, butternut squash, cantaloupe and dried apricots.
Step 4. Eat foods that contain zinc
This mineral helps to increase the level of T lymphocytes and NK cells, strengthening the immune system; the body needs it to "build" lymphocytes, so make sure you take the recommended daily amount, which in men is at least 11 mg, while in women it should be at least 8 mg / day.
- Pregnant women should take at least 11 mg, while during breastfeeding the adequate intake is 12 mg per day.
- Excellent food sources are oysters, fortified cereals, crab, beef, dark turkey meat and beans.
Step 5. Season the dishes with garlic
This plant improves the production of white blood cells by increasing natural killer cells; as an added benefit, it also acts as an antioxidant, supporting heart function. It also prevents cardiovascular diseases by avoiding the formation of thrombus.
You can buy it dried, powdered or you can use fresh wedges
Step 6. Sip green tea every day
It is able to strengthen the immune system, helping it to fight viruses and bacteria that can deplete white blood cells, while supporting the body in the production of the same; it is an excellent alternative to other drinks that could strain the body, such as sugary ones.
Part 2 of 3: Vitamins and Supplements
Step 1. Take Vitamin C
This precious substance increases the production of white blood cells in the body, including lymphocytes. Although it is possible to assimilate it through food, it is also readily available in supplements. Since the body is unable to store it, you need to eat sources of this nutrient every day.
- When you eat vitamin C, your body "picks up" the amount it needs and eliminates the rest; this means you have to take it daily.
- Always consult your doctor before taking vitamins or other food supplements, as they can sometimes interfere with the absorption of other medications, vitamins, or minerals.
- Supplements are often expensive; if you are eating fruits and vegetables to get your vitamin C dose every day, you probably don't need additional supplements.
Step 2. Take Vitamin E
Strengthens the production of B lymphocytes and NK cells; to get the most benefit, you should take between 100 and 400 mg per day. People who are generally healthy require less, while those who are more delicate or tend to be weak need to eat more.
- Since it is a fat-soluble vitamin, you should consume it with dishes that contain at least 3g of fat.
- Consider sunflower seeds, almonds, spinach, safflower oil, beetroot, canned pumpkin, red peppers, asparagus, kale, mango, avocado, and peanut butter if you want to take it with food.
- You can find vitamin E supplements at drugstores, drugstores, health food stores, and even online.
Step 3. Add selenium to your diet
It is able to help the body make more white blood cells. Since it is not easy to get it through diet, you can take supplements; taking it with zinc you get a synergistic effect that improves its effectiveness and supports more immune functions.
- The recommended and permitted daily dose for adults is 55 mcg; if you are pregnant, you should take 60 mcg, while if you are breastfeeding the ideal would be 70 mcg.
- If you like to eat a lot of shellfish, you can get a good amount of selenium, as it is present in foods such as oysters, crabs and tuna.
Part 3 of 3: Lifestyle Changes
Step 1. See your doctor if you have severe health problems
A low level of lymphocytes can have numerous causes and is often attributable to temporary disturbances; for example, viral infections, severe bacterial infections, and some antibiotic therapies can reduce their counts for a short time. However, there are other causes that are serious, such as some cancers, autoimmune diseases, and other conditions that can reduce bone marrow function.
- If you are concerned that you have contracted a serious illness, your doctor can make an appropriate diagnosis and arrange treatment.
- Better solutions may be available, such as bone marrow transplantation.
Step 2. Get the recommended number of hours of sleep each night
Adults need to rest 7-9 hours to fully regenerate; teenagers need up to 10 hours of sleep, while children need up to 13 hours a night. Fatigue weakens the immune system, reducing the number of lymphocytes; getting enough sleep allows you to support and strengthen it.
Step 3. Incorporate stress-reducing activities into your daily routine
Emotional tension causes the body to work harder to perform its functions, thereby weakening the immune defenses. It also causes the production of hormones, such as cortisol, which remain in the blood and make you more susceptible to disease, which in turn leads to a reduction in white blood cells. Try these daily activities to avoid stress:
- Yoga;
- Meditation;
- A walk in nature;
- Deep breathing;
- An hobby.
Step 4. Stop smoking
Smoking weakens the immune system, including white blood cells, and the body is unable to make or maintain an appropriate amount of lymphocytes.
Step 5. Reduce your alcohol consumption
Drinking a limited amount of alcohol does not harm the immune system, but if you overdo it you can harm your body, as well as stress it, thus inhibiting the production of an adequate amount of white blood cells. Women should limit themselves to one glass of alcohol per day, while men should not exceed two units.
Step 6. Maintain a normal weight
If you are underweight or overweight, you can compromise the body's production of lymphocytes, which cannot develop enough, while the few available do not perform their function at their best. physical activity.
- Eat lots of vegetables;
- Include a small serving of lean protein with each meal;
- Eat 2 or 3 servings of fruit every day;
- Drink lots of water;
- Limit your consumption of unhealthy sugars and fats.
Step 7. Exercise almost every day
Exercise strengthens the immune system by improving circulation which leads the lymphocytes to do their job; try to train for half an hour 5 times a week, preferably choosing an activity (or more than one) that you enjoy.
Some good ideas in this regard are walking, dancing, cycling, hiking, swimming, running, team sports and rock climbing
Step 8. Wash your hands often
While this is always a good thing, it is even more important when you are trying to increase the lymphocyte count in your body, as it reduces the risk of exposure to pathogens, such as bacteria and viruses.
