Here Are Some Nutrition-Related Tips To Help Increase Lymphocyte Levels

हमारा रक्तप्रवाह हीमोग्लोबिन या लाल रक्त कोशिकाओं (RBC), लिम्फोसाइट्स या सफेद रक्त कोशिकाओं (WBC) और प्लेटलेट्स से बना है.

What are lymphocytes? 

लिम्फोसाइट सफेद रक्त कोशिकाओं को कहते हैं, जो बीमारियों और रोगों से लड़ने वाली मुख्य इम्यून कोशिकाएं हैं. लिम्फोसाइट्स B-कोशिकाओं में विभाजित हो जाते हैं, जो एंटीबॉडी पैदा करती हैं और बैक्टीरिया, वायरस या विषाक्त पदार्थों, शरीर की कमज़ोर कोशिकाओं को नुकसान पहुंचाने वाली T-कोशिकाओं आदि से लड़ती हैं; और इनमें प्राकृतिक रूप से कैंसर ट्यूमर कोशिकाओं या वायरस से संक्रमित कोशिकाओं को खत्म करने के गुण होते हैं.

Normal range of lymphocytes 

मानव रक्त में सफेद रक्त कोशिकाओं और लाल रक्त कोशिकाओं का अनुपात 1:600 होता है. लिम्फोसाइट्स अस्थि मज्जा (बोन मैरो) में विकसित होते हैं. ये पूरी तरह विकसित होने के बाद रक्तप्रवाह से बाहर निकलते हैं. अलग-अलग व्यक्ति में लिम्फोसाइट का लेवल अलग-अलग होता है, जो आयु, लिंग, वंश और लाइफस्टाइल के आधार पर होता है.

• वयस्कों में, प्रत्येक 1 माइक्रोलीटर खून में लिम्फोसाइट की सामान्य रेंज 1000 से 4800 के बीच होती है.
• बच्चों में, प्रत्येक 1 माइक्रोलीटर खून में लिम्फोसाइट की सामान्य रेंज 3000 से 9500 के बीच होती है.

Since lymphocytes help your body fight infections, they decrease in number when you fall ill. Some common symptoms of decreasing lymphocyte levels include viral infections, chemotherapy and radiation therapy, stress, and lack of adequate nutrition.

High lymphocyte levels

High levels of lymphocytes or lymphocytosis, can indicate an infection in the body, especially viral illnesses, inflammatory conditions, or blood cancer. You should talk to your doctor in case of high lymphocytes.

Low lymphocyte levels

Low levels of lymphocytes decreases immune response and susceptibility to infections. It can be caused due to malnutrition or certain medication

Common Causes of Lymphopenia (Low Lymphocyte Levels)

Lymphocytopenia or lymphopenia occurs when the white blood cell count in the blood is lower than usual. Autoimmune disorders such as lupus or rheumatoid arthritis occur when the immune system goes into overdrive and attacks body cells and tissues. Cancers, especially blood cancer like lymphoma or leukemia can lead to low lymphocyte levels. Diseases that affect the blood and bone marrow or infections such as HIV, malaria, influenza, or tuberculosis are common causes of lymphopenia. Conditions that damage the gut, impacting the body’s ability to absorb nutrients, like irritable bowel syndrome, regional enteritis, celiac diseases, and zinc deficiency, lead to lymphocytopenia. Malnutrition and lack of nutrients and proteins in the body also contribute to this disease.

लिम्फोसाइटोपेनिया से पीड़ित लोगों को ये लक्षण महसूस हो सकते हैं:

• बुखार
• खांसी
• त्वचा पर चकत्ते (रैश)
• टॉन्सिल्स में दर्द
• नाक बहना
• लिम्फ नोड्स में सूजन
• नींद में पसीना आना
• वज़न घटना

How to Increase Lymphocytes Naturally Through Nutrition

आपके शरीर में लिम्फोसाइट के लेवल को बेहतर बनाए रखने के लिए यहां कुछ पोषण से संबंधित ऐक्टिव लिविंग टिप्स दिए गए हैं:

• Consume lean protein: Proteins are large biomolecules and macromolecules that comprise long chains of amino acids, which your body requires to produce white blood cells. Eating the right amount of protein can boost your lymphocyte production. Some examples of lean protein foods include cottage cheese, egg whites, beans, fish, chicken or turkey breast without the skin, and shellfish. To calculate how much protein you need in a day, multiply your body weight in kilograms by .8, which provides you with the minimum grams of protein you should consume per day.
• ट्रांस फैट में हाई सैचुरेटेड फूड्स से बचें: Junk and oily foods contain high levels of low lipoprotein cholesterol, saturated, and ट्रांस फैट्स होते हैं, जो लिम्फोसाइट्स को मोटा बनाते हैं और इसके कारण यह कम प्रभावी हो जाता है. इसलिए, हेल्दी डायट का सेवन करें, जिसमें मोनो-और पॉली-सैचुरेटेड फैट शामिल हों. ओमेगा-3 फैटी एसिड से भरपूर भोजन लिम्फोसाइट को बढ़ाते हैं. हाइड्रोजनेटेड ऑयल, बेक्ड फूड प्रोडक्ट, फ्राइड, ऑयली, ग्रीज़ी, फास्ट फूड, मार्गरीन और नॉन-डेयरी क्रीमर से बचें.
• Eat foods rich in beta carotene (carrots, sweet potatoes, spinach): कलरफुल डायट आपके भोजन को आकर्षक और स्वादिष्ट बनाता है. बीटा-कैरोटीन एक फैट-सॉल्यूबल प्लांट-आधारित विटामिन है, जो फलों और सब्ज़ियों को लाल, पीले और नारंगी रंग प्रदान करता है. यह आपके इम्यून सिस्टम को बेहतर बनाता है और लिम्फोसाइट को बढ़ाता है. गाजर, शकरकंद, पालक, ब्रोकोली, प्याज, मटर, लेट्यूस, टमाटर, कद्दू, खरबूजे, सूखे खुबानी और आम जैसे भोजन में बीटा कैरोटीन भरपूर मात्रा में होता है.
• Add Zinc-Rich Foods (Pumpkin Seeds, Chickpeas, Nuts): Our fundamental cellular activities include, DNA replication, RNA transcription, cell division, cell transcription which are supported by zinc. Zinc increases the T-cells and natural killer cells and helps strengthen your immunity. Fruits like pumpkin seeds, chick peas, nuts, fortified cereals, shellfish are great resources for zinc and can help boost your lymphocyte count.
• Season your meals with garlic: Garlic is a common household item and easy to incorporate in our daily diet. It is rich in allicin, a compound that contains sulfur and has immunomodulatory effects, which means that it can enhance our body’s immune response and help simulate the production of lymphocytes. Garlic is also rich in antioxidants like vitamin C, Selenium and flavonoids and protects lymphocytes from oxidative stress. The anti-inflammatory properties of garlic help regulate the immune response and inflammation. Its antioxidant properties help prevent ह्रदयरोग की रोकथाम करता है.
• Include Probiotic Foods (Yoghurt, Kefir): Probiotic foods take care of your gut and help reduce inflammation and enhance immune response. The beneficial bacteria helps maintain a healthy gut microbiome and is essential for the development and function of lymphocytes. Yogurt especially also has protein which acts like building blocks for the production of lymphocytes. Some yogurts are also fortified with Vitamin D that is crucial for a better immunity
• Add Vitamin C-Rich Foods (Oranges, Kiwis, Berries): Vitamin C rich foods like kiwi, oranges and berries are huge reserves of antioxidants and energy. Kiwi being a vitamin C powerhouse promotes the production of T and B cells which help fight infections. Berries packed with anthocyanins prevent oxidative stress and are anti-inflammatory in nature. They provide protection for lymphocytes resulting in better functioning and also have anti-aging properties.
• Drink Green Tea for Antioxidants: Green tea contains EGCG – Epigallocatechin Gallate and L-theanine which stimulate lymphocyte activity and immune function. It can be consumed on a daily basis to aid the immune system, however over consumption can cause low blood pressure, anxiety, headaches and upset stomach.
• Avoid Processed Foods and Trans Fats: Foods that are processed and full of trans fats can increase inflammation in the body and limit the effectiveness of lymphocytes. It is important to reduce the intake of processed foods or if that is not possible for you due to your lifestyle, then balance it with enough antioxidants and anti-inflammatory foods.

Lifestyle Tips on How to Boost Lymphocytes Along With Nutrition

पोषण से संबंधित बदलाव करने के अलावा, आप निम्नलिखित स्वस्थ आदतों को भी अपना सकते हैं:

• Stay hydrated: Drink plenty of water and consume fruits like muskmelon and watermelon to stay hydrated. Refrain from smoking and consuming alcohol, as they can impact the production of white blood cells in your body.
• Exercise moderately: Maintain a healthy weight. Exercise daily, participate in physical activities to stay active and help your immune system. Being underweight or overweight can bring about many lifestyle problems and hinder the production of white blood cells. You can measure your weight on our online आदर्श वजन कैलकुलेटर.
• Get enough sleep: Get adequate sleep to support your immune system. Getting tired can weaken your immunity and reduce lymphocyte levels. Sleep helps your body de-stress and recover both physically and mentally, which helps improve immune function.
• धूम्रपान और शराब का सेवन न करें, क्योंकि ये आपके शरीर में सफेद रक्त कोशिकाओं के उत्पादन को प्रभावित कर सकते हैं.
• Stress can lead to a decline in lymphocyte levels. Therefore, adopt activities like yoga और सचेतनपूर्ण मेडिटेशन, exercising daily, participating in physical activities, and deep breathing to reduce stress.
• Maintain proper hygiene: Wash your hands thoroughly before and after you consume meals to prevent the risk of infections.

निष्कर्ष:

The right amount of lymphocytes is necessary for a functional immune system that can efficiently protect you against infections. Maintain a healthy diet full of anti-oxidants and foods rich in vitamin C to improve the production and maintenance of lymphocytes. To boost your lymphocyte levels naturally, you can combine a balanced diet with adequate sleep, right hygiene and hydration.

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