Content

• To step
• Method 1 of 3: Create a diet to make more lymphocytes
• Method 2 of 3: Get the nutrients you need
• Method 3 of 3: Make lifestyle changes
• Tips

Lymphocytes are white blood cells that play an important role in your immune system in fighting infections. Lymphocytes are different types of cells, including T cells, B cells and NK cells (natural killers). When you have a weakened immune system, such as when you are sick or living unhealthily, the number of lymphocytes you have drops. You can make more lymphocytes by boosting your immune system through dietary changes, taking more vitamins and other nutrients, and living a healthier lifestyle.

To step

Method 1 of 3: Create a diet to make more lymphocytes

1. Get enough protein every day. Lymphocytes need amino acids to function properly and to keep your immune system strong. The amino acids in proteins are also partly responsible for the production of the B lymphocytes. That's why it's important to eat a healthy amount of protein every day.
   • The recommended daily allowance (DV) is 0.8 grams of protein per kilogram of body weight. Use this as a reference to calculate how much protein you need per day. For example, a 60-pound person should try to eat 48 grams of protein per day.
   • Sources of protein are: poultry, fish, beans, lean beef, pork tenderloin and dairy products such as milk and cheese.
2. Don't eat too much fat. Research has shown that high fat in the body can make lymphocytes thicker, making them less effective. To maintain enough lymphocytes and keep your immune system working effectively, try not to eat too much fat. This is, among other things, by choosing:
   • Lean meats, such as chicken (skinless), fish, and lean beef.
   • Low-fat dairy (such as milk, cheese, and yogurt).
3. Drink green tea every day. The catechins contained in green tea help the lymphocytes to do their job by speeding up their reaction time. In addition, green tea also contains an amino acid called L-theanine, which stimulates the germ-fighting compounds from the T cells to strengthen the immune system.
   • Try to drink at least one cup of green tea every day to reap these benefits.
4. Drink lots of water. Water flushes out toxins from the body that could otherwise affect the amount of white blood cells. It's important to stay hydrated to be healthy. Try to drink at least 8 to 12 glasses of water a day.
   • If you don't like plain water, you can also drink diluted fruit juice, coconut water, or herbal tea.

Method 2 of 3: Get the nutrients you need

1. Take more vitamin C. Vitamin C is one of the best nutrients for strengthening your immune system. It helps your body make more lymphocytes and other antibodies. You can take a vitamin C supplement, or try to get more vitamin C from your diet, by eating, for example:
   • Yellow peppers, dark leafy greens such as kale, broccoli, strawberries, citrus fruits such as oranges, grapefruit and lemons, tomatoes and papaya.
2. Get more selenium by eating more fish and seafood. Selenium increases the production of cytokines (substances secreted by the immune system that affect the amount of white blood cells), which play an essential role in protecting against disease. Seafood and fish that contain selenium include:
   • Oysters, crab and tuna. However, it is also found in brown rice, garlic, lamb chops, and cottage cheese.
3. Eat more zinc. Zinc helps various enzymes that are crucial for a properly functioning immune system. Zinc deficiency can lead to a reduction in the production of interleukin 1 (a substance produced by lymphocytes), the death of lymph nodes and a poor immune system response to pathogens. You can find zinc in:
   • Oysters, crab, turkey, beef and green leafy vegetables.
   • Experts recommend 10 mg of zinc for women and 12 mg for men every day. However, too much zinc can be toxic, so stick to the recommended amount.
4. Eat foods that contain beta carotene. Beta carotene helps your body make more T cells. It is also a powerful antioxidant that enhances the cell-mediated immune response by increasing the amount of receptors in the white blood cells. You can find beta carotene in:
   • Sweet potato, carrots, spinach, romaine lettuce, pumpkin, melon and dried apricots.

Method 3 of 3: Make lifestyle changes

1. Exercise daily. Daily exercise is good for your immune system, making you less prone to infections. It also provides a normal amount of lymphocytes, and it regulates metabolism (which has to do with glucose and glutamine, which help lymphocytes function properly).
   • Try to exercise for 30 minutes every day, three to five times a week. Choose an activity (or several) that you really enjoy to keep you motivated and on the move. Try walking, running, cycling, or swimming.
2. Stay at your ideal weight. A normal BMI is between 18.5 to 24.9. If your BMI is less than 18.5, you are underweight, while anything over 24.9 is considered overweight. Being underweight or overweight makes you more prone to infections because you don't have enough lymphocytes.
   • Exercise and a healthy diet are both important when it comes to your BMI.
3. Maintain good hygiene. Wash your hands if you've been anywhere germs might be. It is especially important if you are trying to increase your lymphocyte count. If you wash your hands properly, you reduce the risk of getting infected with something that could infect you (such as bacteria and viruses).
   • Try to follow the three-minute rule when you wash your hands. Using warm water and soap, scrub your hands thoroughly, starting from your palms, towards the back of your hands, and then from your fingertips to your wrists. All in all, it should take three minutes if you want to get rid of all pathogens on your hands completely.
4. Avoid stress as much as you can. When your immune system is weakened, you have fewer lymphocytes. Stress can take its toll on your immune system by overloading your body. Try to limit stress as much as possible. Here are some ways to do that:
   • Get on yoga. Yoga is good for body and mind, and therefore you can let go of both physical and mental stress that you carry with you consciously or unconsciously.
   • Practice meditation. Meditation is a way to let go of things that cause stress. Meditating for just 20 minutes a day can help you relax.
5. Get plenty of rest. As mentioned above, your immune system is weaker when your mind and body are stressed. On the other hand, you strengthen your immune system (and thus the amount of healthy lymphocytes in your body) by getting plenty of rest. Take a break when you are tired and try to get enough sleep each night.
   • You should sleep around eight hours a night. Rest your body for three to four minutes between tasks.

Tips

• If you are a very active person, you should eat more carbohydrates, as that can also increase the amount of white blood cells.