How To Increase White Blood Cells With These 5 Strategies For Optimal Health

White blood cells are a part of your immunity that helps fight infections and other health conditions. So, how do you increase white blood cells? Consider eating a balanced diet in your routine. Maintaining healthy levels of WBCs is crucial for supporting overall health.

What you need to know:

What is white blood cell (WBC)?
Types of white blood cell
What causes low white blood cell counts?
Top 5 strategies on how to increase white blood cells

What is white blood cell (WBC)?

White blood cell count (WBC) is the amount of white blood cells in a given blood volume. These cells protect our body and act as the first lines of defense of our immune system from infections, diseases and foreign invaders. White blood cells carry out a complete range of essential body functions, from creating antibodies to regulating immunity responses.

Usually, a healthy WBC count ranges from 4,500 to 11,000 WBC per microliter of blood. Monitoring the WBC count is essential as it can help detect several medical conditions, such as allergies, autoimmune diseases and cancer.

Types of white blood cells

Here are the different types of white blood cells. Knowing about them can help you understand how to increase white blood cells quickly.

Granulocytes

White blood cells that have small granules with proteins are known as granulocytes. Here are the three types of granulocytes:

Basophils: Basophils are seen in increased numbers after an allergic reaction. They are responsible for reacting to parasitic infections.
Eosinophils: Vital players in allergic reactions and defense against parasitic infections. Eosinophils release toxic substances to combat parasites and regulate inflammation.
Neutrophils: This type of granulocytes act like scavengers, engulfing and destroying harmful bacteria and fungus in your body.

Lymphocytes

This WBC type includes B, T, and natural killer (NK) cells. B cells make antibodies crucial for neutralizing pathogens, while T cells contribute to cell-mediated immunity by targeting infected cells. NK cells identify and eliminate virus-infected and cancerous cells.

Monocytes

This type of WBC makes up around 2-8% of the total WBC count in an average body. Monocytes are most active when the body is fighting off a chronic infection.

What causes low white blood cell counts?

Most causes of low WBC count stem from medications. Here are some common causes:

Diuretics
Antibiotics
Chemotherapy medications
Anticonvulsants
Immunosuppressive medicines
Sulfonamides
Bone marrow failure
Autoimmune diseases

Top 5 strategies on how to increase white blood cells

So, how do you increase white blood cells naturally? Here are 5 best lifestyle changes that you can incorporate to enhance your WBC count:

Proper nutrition

Add immune-boosting foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats to make a balanced diet for yourself. Pay special attention to the following nutrients, which are known to boost white blood cell production:

Vitamin C: Found in citrus fruits, berries, bell peppers, and leafy greens. Aim to consume at least 75-90 daily.
Vitamin E: Obtained from nuts, seeds, spinach, and broccoli. Aim to consume at least 15 milligrams daily.
Zinc: Present in shellfish, lean meats, legumes, and seeds. Aim to consume at least 8-11 milligrams daily.
Selenium: Available in nuts, seafood, and whole grains. Consume 55-70 milligrams daily.
Iron: Found in red meat, poultry, seafood, legumes, and leafy greens. Meet your recommended daily intake based on your gender and age.

Regular exercise

Aim for at least 30 minutes of moderate exercise on most days of the week. Exercising enhances blood circulation and boosts immune system activity, which helps support a healthy WBC count.

Adequate sleep

Ensure you get 7-8 hours of quality sleep daily to support your immune function and promote white blood cell production.

Stress management

Practise stress-relieving activities such as meditation, deep breathing exercises, yoga, or engaging in enjoyable hobbies. Stress reduction plays a crucial role in supporting immune function.

Herbal remedies

Certain herbs and essential oils, like lavender, feature immune-boosting properties. Seek guidance from an aromatherapist or herbalist for proper usage.

A stable WBC count can enhance immunity and protect you from countless infections and health conditions. However, if you think these strategies are not working for you, talk with your doctor to change the course of action.

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