Increase the number of cells in the immune system.
Lymphocytes are white blood cells that help fight off infections.T-cells, B- cells, and natural killer cells are the different types ofLymphocytes.T-cells attack your own cells that have become compromised, while B-Cells attack invaders.If you've been ill or have exhausted your system, the number of lymphocytes decreases.viral infections, poor nutrition, stress, and the use of corticosteroids are some of the causes of lowlymphocytes.Changes to your diet and lifestyle can help your immune system.
Step 1: It is a good idea to eat a lot of lean protein.
Your body needs to produce white blood cells if you want them.The body produces fewer white blood cells when it doesn't get enough.You can increase your lymphocyte production by eating the right amount of food.Chicken or turkey breasts without the skin, fish, shellfish, cottage cheese, egg whites, and beans are great options for lean nutrition.To find out how much you should eat, take your body weight and divide it by 8.The minimum grams ofProtein you should eat per day is provided by this.Your body weight is how much you should eat a day.If you divide your weight by.45, you can convert it to kilograms.You can use an online calculator.
Step 2: Foods with high levels of trans fat should be avoided.
Saturated and trans fat make your lymphocytes less effective.Reducing saturated and trans fat consumption can improve your immune system.You should choose mono- and poly-unsaturated fats over saturated fats.Replacing saturated and trans fat with healthy fats can increase the immune system.If you keep your fat consumption to 30% of your calories, you won't get saturated fat.Trans fats can be avoided by avoiding commercial baked goods, fried foods, fast food, non-dairy creamer, and margarine.
Step 3: Eat foods that are rich in the carotene.
Your immune system will benefit from boosting your production of lymphocytes.It protects your body from cancer, heart disease, and stroke.Doctors recommend between 10,000 and 83,000 IUs per day.You should reach this daily goal if you eat 5 or more vegetables a day.You should eat at least 3 grams of fat to ensure absorption of the fat-soluble vitamins.You could eat a salad with a low-fat dressing and dip carrots in hummus.You won't get the same benefits if you take a supplement.It may cause harm to some people, such as smokers.Sweet potatoes, carrots, spinach, romaine lettuce, butternut squash, cantaloupe, and dried apricots are some of the foods that have beta carotene in them.
Step 4: You should eat foods that contain zinc.
Zinc strengthens your immune system.Your body needs zinc to make lymphocytes, so make sure you meet your daily requirements.Men and women should aim to eat at least 11 and 8 ounces of zinc per day, respectively.
Step 5: You can use garlic to Season your food.
Natural killer cells are increased by garlic.As an added benefit, it supports your health.Garlic can help prevent cardiovascular disease.You can either buy dried garlic or fresh cloves.
Step 6: Green tea is good for you.
Green tea may help your body increase white blood cells because it supports your immune system.It's a great alternative to drinks that may be taxing to your system.
Step 7: It's a good idea to take vitamin C.
Your body's production of white blood cells is boosted by the presence of Vitamins C and E.While you can eat it, it's also available as a supplement.Your body doesn't make or store vitamins, so you should eat sources of them every day.Your body excretes the rest when you take vitamins.You would need to take the vitamins every day.Don't take vitamins or supplements without talking to your doctor.The absorption of vitamins and minerals can be interfered with by supplements.The cost of supplements can be high.If you eat a lot of fruits and vegetables, you don't need a supplement.
Step 8: Your diet should include a lot of vitamins.
Your immune system can be weakened if you don't get enough vitamin D.You may not be able to get all of your vitamins from diet alone.Talk to your doctor about taking vitamins.
Step 9: Try it with vitamins E and C.
B-cells and natural killer cells are produced by your body.You need to take between 100 and 400 milligrams per day to get the benefit.People who are generally healthy need less.You should take it with a meal that has at least 3 grams of fat.If you want to eat your vitamins, there are many options, including pumpkin, red peppers, asparagus, collard greens, mango, and peanut butter.You can buy vitamins at drug stores and online.
Step 10: Add selenium.
Your body is able to produce more white blood cells.If you don't get it easily in your diet, you can take it as a supplement.Both minerals are more effective at supporting your immune function when taken with zinc.55 mcg per day is the daily allowance for adults.If you are pregnant, you should aim for 60 mcg.If you like seafood, you can eat your selenium.Oysters, crabs, and tuna are some of the foods it's present in.
Step 11: If you have a serious health issue, talk to your doctor.
Many of the causes of low lymphocytes are temporary.Certain infections and antibiotics can temporarily lower yourlymphocyte count.Some causes are serious.There are diseases that affect bone marrow function.If you suspect a serious issue, your doctor can make a proper diagnosis and create a treatment plan.A bone marrow transplant is one of the better treatment options.
Step 12: It is recommended that you sleep for the number of hours.
Adults need 7 to 9 hours of sleep.Children may need up to 13 hours per night.Reducing your number of white blood cells is a consequence of being tired.Your immune system is supported by getting enough sleep.
Step 13: Stress reduction activities can be added into your day.
Your immune system is weakened by stress.cortisol stays in your blood as a result of it.It lowers your white blood count when you become more susceptible to illness.Stress reduction activities can be added to your day.Try yoga.meditate.Take a walk in nature.Try deep breathing.You can engage in a hobby.
Step 14: Smoking should be stopped.
Smoking weakens your immune system.Your body won't be able to produce high levels of lymphocytes.
Step 15: Limit alcohol use.
Moderate drinking won't hurt your immune system, but excessive drinking can affect your body.It causes your system to not be able to produce enough white blood cells.Men should stick to 2 glasses of alcohol a day, while women should limit themselves to 1 glass.
Step 16: Maintaining a healthy weight is a must.
Being overweight can cause your body to produce less white blood cells.Your body may not be able to produce as many white blood cells as you'd like.Get regular exercise and eat a balanced diet to maintain your weight.Eat a lot of vegetables.It's a good idea to include a small serving of lean meat at each meal.2 to 3 serving of fruit per day is recommended.Drink a lot of water.Limit sugars and fat.
Step 17: It's time to exercise.
The immune system is supported by regular exercise which improves circulation.Try to work out for 30 minutes a week.Pick an activity that you enjoy.Good options include walking, dancing, biking, hiking, swimming, running, team sports, and rock climbing.
Step 18: You should wash your hands frequently.
When you are trying to increase the number of lymphocytes in your body, washing your hands is important.It's better to wash your hands than to get exposed to things that can cause infections.