Content

• Steps
• Method 1 of 3: Eating Well
• Method 2 of 3: Vitamins and Supplements
• Method 3 of 3: Living Healthy
• Warnings

White blood cells, also known as leukocytes, are the body's natural defenses against infection and play an important role in the functioning of the immune system. They destroy foreign bacteria and other organisms that enter the human body, thereby performing an immune function (that is, they are responsible for the body's ability to fight infections). In some people, immunity is naturally weakened, in others it loses its strength due to viral and bacterial infections.

Steps

Method 1 of 3: Eating Well

1. 1 Get enough protein. A balanced diet allows nutrients to reach the bone marrow, where white blood cells are produced. Start eating more protein foods, since proteins are an important element of white blood cells. Protein is found in meat, fish, poultry, cheese, eggs, and milk.
2. 2 Eat healthy fats. Avoid saturated fats and replace them with unsaturated ones. Saturated fats increase the risk of heart disease, while unsaturated fats allow fat-soluble vitamins to be absorbed. These healthy fats are found in corn, sesame, saffron, soybean, and cottonseed oils.
3. 3 Limit your carbohydrate intake. Try to eat millet, corn and various cereals, and then the body will have the necessary energy to produce white blood cells. However, excessive consumption of these foods will lead to a decrease in the level of T-lymphocytes in the blood, which will weaken the body's defenses.
4. 4 Try to include other immune-boosting foods in your diet. There are a number of foods that can help strengthen the immune system:
   • Garlic
   • Almond
   • Cabbage
   • White beans
   • Reishi mushrooms
   • Blueberries and raspberries
   • Yogurt
   • Green tea, matcha and tulsi
5. 5 Take antioxidants. Antioxidants are vitamins, minerals, and other nutrients that help repair damaged cells. Antioxidants include beta-carotene, vitamins C and E, zinc, selenium. These substances are found in certain foods, but they can also be taken in capsules or tablets.
   • Beta carotene is found in apricots, broccoli, beets, spinach, green peppers, tomatoes, corn, and carrots.
   • Vitamin C is found in berries, broccoli, nectarines, oranges, strawberries, red bell peppers, tomatoes, and cauliflower.
   • Vitamin E is found in broccoli, carrots, nuts, papaya, spinach and sunflower seeds.
   • Zinc is found in oysters, red meat, peas, nuts, and seafood.

Method 2 of 3: Vitamins and Supplements

1. 1 Don't trust immunomodulators. There is no scientific evidence that increasing white blood cell counts is beneficial. In fact, in some cases, an increase in the number of these "beneficial" cells in the body increases the risk of heart attack. From a medical point of view, it is best to lead a healthy lifestyle and treat diseases and infections in a timely manner.
2. 2 Try to consume more zinc. Zinc is an important component of enzymes that make up white blood cells, and a lack of this mineral can weaken immune responses. Zinc is found in meat, fish and milk.
   • You can take zinc tablets, but you should consult your doctor before taking the tablets regularly.
3. 3 Consume adequate amounts of copper. The body needs a very small amount of this substance (the body of a healthy person contains only 75-100 mg of copper), but it plays an important role in the metabolism and functioning of the immune system, since it allows you to neutralize free radicals and their negative effects on health. Eat offal, green leafy vegetables, and cereals.
   • At the same time, copper in excess serves as a prooxidant that can cause Alzheimer's disease. Therefore, caution is required when taking copper. Be sure to see your doctor to make sure you can take copper.
4. 4 Monitor your vitamin C intake. This vitamin increases white blood cell count and performance, and is also an antioxidant that prevents existing white blood cells from dying. Vitamin C can be taken in tablets and obtained with oranges, berries, and a variety of citrus fruits.
   • Adults are advised to consume no more than 2000 mg of vitamin C ..
5. 5 Monitor your vitamin A intake. This vitamin is also an antioxidant that promotes good immune function. Vitamin A is found in carrots, tomatoes, chili peppers, and courgettes.
6. 6 Take vitamin E. Vitamin E, like vitamins A and C, is an antioxidant, but it is also beneficial for the skin and eyes. Vitamin E is found in olive oil, nuts, and some fruits and vegetables.
7. 7 Try other natural remedies. Echinacea ginseng, aloe vera, and green tea have been shown to increase white blood cell counts.
   • Selenium is found in tuna, beef, and Brazil nuts.
8. 8 Consider starting colostrum. If you have a weakened immune system, you should consider taking colostrum powder. It contains immunoglobulins and is available over the counter. Colostrum is available in capsules for oral administration. For most people, a month of taking this substance will last for five years.
9. 9 Talk to your healthcare provider about immunoglobulin injections. If you have a very weak immune system, intravenous injections of immunoglobulin (immunoglobulin G antibodies) obtained from donated blood may be indicated. Only a doctor can prescribe such procedures if you have an immunodeficiency, autoimmune diseases, acute inflammatory processes or dangerous infections.

Method 3 of 3: Living Healthy

1. 1 Eat healthy foods. Many people think about their health only when they are in danger. Don't wait until you get sick to start taking care of yourself. Eating a healthy diet on a regular basis is the best way to improve cardiovascular health, get more energy, and think about muscle and bone health. The basis of a healthy diet should be fruits, vegetables, low-fat protein products. Cut back on sugar, fat, and alcohol.
   • Citrus fruits (oranges, tangerines) and tomatoes contain vitamin C, which helps to strengthen the immune system.
   • Eat chicken, turkey, red fish, tofu, and lean meats. These foods are high in protein and low in fat, which is so common in red meat and shrimp. Protein is also found in quinoa, beans, and black beans.
2. 2 Exercise regularly. Exercise will improve the condition of the cardiovascular system and reduce the likelihood of developing chronic diseases. Exercise speeds up blood circulation, which allows the body to get rid of harmful metabolic products more quickly, which helps the immune system to function properly and even reduces the likelihood of developing heart disease, osteoporosis and cancer.So run, swim, walk - do whatever makes you move.
   • Children and adolescents under the age of 17 should exercise for at least an hour a day. The main part of this time should be devoted to aerobic exercise.
   • Adults aged 18-64 need 150 minutes (2 and a half hours) of aerobic activity per week and at least two strength training sessions.
   • Seniors without chronic disease should engage in moderate-intensity aerobic exercise for at least two and a half hours per week (for example, walking at a brisk pace) and set aside two days for strength training.
3. 3 Stop smoking. Tobacco damages all organs, destroys the immune system and increases the likelihood of heart attack, heart attack, and lung cancer. Nicotine combines with hemoglobin in the blood, preventing oxygen from entering, and as a result, the cells in the body are not saturated with oxygen. In addition, smoking provokes the release of carcinogens and tar, which weakens the immune system and makes the body vulnerable to infection.
4. 4 Drink plenty of water. Water helps your muscles work, normalizes bowel function, and hydrates your body. Drink 8 glasses of water daily.
   • Don't quench your thirst with soda, alcohol, tea, or coffee, as these can lead to dehydration.
     
5. 5 Limit your alcohol intake. During the digestion process, alcohol releases harmful substances that destroy white blood cells. Alcohol also impairs the absorption of many vitamins and minerals, which also negatively affects the number of leukocytes in the blood.
6. 6 Sleep at least 6-8 hours a day. Getting enough sleep is beneficial not only for your well-being, but also for your overall health, as sleep prevents heart attacks and helps control weight. Cells regenerate during sleep, which is a prerequisite for a healthy immune system.
7. 7 Get tested regularly. This will make it possible to detect diseases at an early stage, which will greatly facilitate their treatment.
8. 8 Maintain your hygiene. This does not mean that you just need to look and smell good. Some measures can help you prevent the development and spread of infections and diseases.
   • Wash your hands regularly with soap and water. This will get rid of dirt, germs and bacteria that have stuck to you during the day. Hands should be washed after using the toilet, before, after and during cooking, after playing with or cleaning animals, and before eating.
   • Shower daily. If you don't want to wash your hair every day, buy a shower cap and only wash your body with shower gel. Use a loofah to remove dead skin cells and wash specific areas.
   • Brush your teeth twice a day and floss overnight. This will prevent gingivitis (gum disease).
9. 9 Keep your stress in check. Stress is not just emotion. Stress affects the physical state of the body, and chronically stress negatively affects the state of the immune system: it depletes the body's strength, and this weakens the immune system.
   • There are two ways to overcome stress, and both are best: avoid situations and people that are stressful, and learn to deal with inevitable difficulties correctly. Try to relax more often: engage in meditation, sex, dancing.
   • If you think you have chronic stress, make an appointment with a psychologist or other professional who can help you with your problem.

Warnings

• Talk to your doctor before starting exercise or dieting, especially if you have health problems.
• Use sports equipment with care, including treadmills and weighted barbells.