Content

• Steps
• Method 1 of 3: Eating Well
• Method 2 of 3: Taking Vitamins and Supplements
• Method 3 of 3: Lifestyle Changes
• Warnings

Lymphocytes are a type of white blood cell that helps the immune system fight off various infections. Lymphocytes are classified into T cells, B cells, and natural killer cells. B cells produce antibodies that attack viruses, bacteria and toxins, while T cells attack suspicious cells in their own body. Since lymphocytes fight off infection, their number decreases during illness or when immunity is weakened. Diet changes and healthy lifestyles can help boost lymphocyte levels and thereby stimulate your immune system. Although lymphocytes are usually helpful, too many can cause lymphocytosis.

Steps

Method 1 of 3: Eating Well

1. 1 Eat lean protein foods. Proteins are made up of long chains of amino acids that the body needs to make white blood cells. If the body does not get enough protein, it produces fewer white blood cells. This means that you will be able to increase lymphocyte production by consuming the required amount of protein.
   • Lean protein foods include skinless chicken and turkey breasts, fish, shellfish, cottage cheese, egg whites, and beans.
   • To determine how much protein you need, multiply your weight in kilograms by 0.8. As a result, you will receive the minimum daily protein intake (in grams). The maximum amount of protein (in grams) you can eat in a day is equal to your weight (in kilograms).
   • When calculating, you can use a regular or online calculator.
2. 2 Don't eat a lot of fatty foods. Fat thickens lymphocytes, making them less effective. Reduce your fat intake to boost your immune system. Also, prioritize mono and polyunsaturated fats over saturated and trans fats.
   • Fat should make up no more than 30% of your diet, and only 5-10% should be saturated fat.
   • Avoid trans fats. Avoid refined and hydrogenated vegetable oils, store baked goods, fried foods, fast food, non-dairy cream, margarine.
3. 3 Eat foods with beta carotene. Beta-carotene strengthens the immune system by increasing lymphocyte production. Plus, it helps prevent cancer, heart disease, and stroke. Most physicians recommend a daily intake of 10,000–83,000 international units (IU) of beta-carotene. You will reach this amount if you eat at least 5 servings of vegetables daily.
   • Beta-carotene is a fat-soluble vitamin, so it needs at least 3 grams of fat to be absorbed properly. For example, you can eat carrots with hummus, or make a salad with a low-fat dressing, such as a mixture of olive oil and balsamic vinegar.
   • Beta-carotene in food supplements is metabolized differently than in foods, so it may be of less benefit. For some people, such as smokers, beta-carotene supplements can even be harmful.
   • Beta carotene is found in sweet potatoes, carrots, spinach, roman lettuce, butternut squash, cantaloupe, and dried apricots.
4. 4 Eat foods that contain zinc. Zinc helps boost T-cell and natural killer cell levels, thereby strengthening the immune system. This trace mineral is necessary for the body to produce lymphocytes, so make sure you are getting the RDA for zinc. This norm is at least 11 milligrams for men and at least 8 milligrams for women.
   • Pregnant women need to get at least 11 milligrams of zinc, and breastfeeding women need at least 12 milligrams of zinc per day.
   • Good sources of zinc include oysters, fortified cereals, crab meat, beef, dark turkey, and beans.
5. 5 Add garlic to your meals. Garlic increases the production of white blood cells, in particular natural killer cells. In addition, it is a healthy antioxidant. Garlic also helps prevent cardiovascular disease by preventing blood clots.
   • Dried garlic, fresh garlic, or garlic powder can be used.
6. 6 Drink green tea every day. Green tea strengthens the immune system and helps fight viruses that reduce the number of white blood cells, and can also increase the production of white blood cells in the body. It is a great alternative to other less healthy drinks that can weaken the immune system, such as a variety of sugary drinks.

Method 2 of 3: Taking Vitamins and Supplements

1. 1 Take vitamin C. This vitamin increases the production of white blood cells, including lymphocytes. Although vitamin C is found in many foods, it can also be taken in supplements. Since the human body does not produce or store vitamin C, it must be consumed every day.
   • The body uses the amount of vitamin C it needs and removes the excess. This means that you need to consume vitamin C daily.
   • Always check with your doctor before taking any vitamins or nutritional supplements. Sometimes food supplements can interfere with the absorption of other drugs, vitamins, and trace minerals.
   • Supplements can be quite expensive. If you eat enough fruits and vegetables and get your daily requirement of vitamin C with them, you can do without nutritional supplements with this vitamin.
2. 2 Try vitamin E. Vitamin E helps the body produce B cells and natural killer cells. The recommended daily intake of this vitamin is 100 to 400 milligrams. As a rule, healthy people need less vitamin E than sick people.
   • Since vitamin E is a fat-soluble vitamin, it should be consumed with at least 3 grams of fat.
   • If you want more vitamin E in your diet, eat sunflower seeds, almonds, spinach, sunflower oil, beet greens, pumpkin puree, red peppers, asparagus, collard greens, mangoes, avocados, and peanut butter.
   • Vitamin E supplements are available over the counter or online.
3. 3 Consume selenium. Selenium helps the body produce more white blood cells. This trace mineral is found in few foods, so it can be taken as part of a dietary supplement. In combination with zinc, selenium is more effective in strengthening the immune system.
   • For adults, the RDA for selenium is 55 micrograms. Pregnant women should increase the daily dose to 60, and breastfeeding women to 70 micrograms.
   • Seafood is rich in selenium. This trace element is found in oysters, crab meat, tuna.

Method 3 of 3: Lifestyle Changes

1. 1 Consult your doctor if you have serious health problems. Low lymphocyte counts can be caused by a variety of causes, including temporary ones.For example, the lymphocyte count may temporarily decrease due to a viral or serious bacterial infection, or from taking certain antibiotics. However, some of the reasons are quite serious. These include certain cancers, autoimmune diseases, and diseases that negatively affect bone marrow function.
   • If you suspect that you have a serious medical condition, your doctor will be able to make an accurate diagnosis and prescribe appropriate treatment.
   • In some cases, a bone marrow transplant is recommended.
2. 2 Get enough sleep. For full recovery, adults need 7–9 hours of sleep a night. Teenagers may need up to 10 hours and children up to 13 hours of sleep. Fatigue lowers the number of white blood cells and thus weakens the immune system. Get enough sleep to strengthen your immune system.
3. 3 Use a variety of ways to help you cope with stress. Stress overstrains the body and thus suppresses the immune system. In addition, stress causes the body to release hormones such as cortisol, which are released into the bloodstream. As a result, the level of white blood cells decreases and the risk of getting sick increases. The following ways can help you manage stress:
   • yoga classes;
   • meditation;
   • walk outdoors;
   • deep breathing;
   • hobby.
4. 4 Quit smoking. Smoking weakens the immune system and lowers the number of white blood cells. As a result, the body is unable to produce enough lymphocytes and keep it high.
5. 5 Limit your alcohol consumption. Alcohol in moderation does not harm the immune system, but excessive consumption of alcohol is detrimental to the body. Alcohol abuse overloads the immune system and the body does not produce enough white blood cells. Women should drink no more than 1, and men no more than 2 servings of alcohol per day. One serving is about 30 milliliters of spirits, a glass (100–120 milliliters) of wine, or a small mug (220–260 milliliters) of beer.
6. 6 Maintain an optimal body weight. Being underweight or overweight can negatively affect immunity. In this case, the body produces fewer white blood cells, and the existing cells function less well. Maintain an optimal weight with a balanced diet and regular exercise.
   • Eat more vegetables.
   • Include a small portion of lean protein with each main meal.
   • Eat 2-3 servings of fruit every day.
   • Drink plenty of water.
   • Limit your intake of sugar and unhealthy fats.
7. 7 Regularly go in for sports. Regular exercise improves blood circulation and thereby strengthens the immune system, allowing lymphocytes to do their job successfully. Try to exercise for 30 minutes 5 days a week. Do what you like.
   • You can practice walking, dancing, cycling, hiking, swimming, jogging, team sports, mountain climbing.
8. 8 Wash your hands often. Hand washing is helpful and necessary, especially if you are trying to raise lymphocyte counts. This helps reduce the risk of bacterial and viral infections.

Warnings

• Too high a lymphocyte count can lead to lymphocytosis. Although lymphocytosis is usually harmless, it can sometimes be associated with blood cancer or chronic infection.