White blood cells, also known as leukocytes, are the body's natural defense against infection and a major part of the immune system. White blood cells destroy foreign bacteria and other organisms that attack the body, and are therefore responsible for resistance (the body's ability to fight infection). Some people have a genetically weakened immune system, others may have a viral or bacterial infection.
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Part 1 of 3: Eat the Right Food
Step 1. Get enough protein
Consumption of a balanced diet ensures proper nutrition reaches the bone marrow, where white blood cells are produced. Start by making sure you eat plenty of protein, which is the most important component of white blood cells. You can get protein from meat, fish, poultry, cheese, eggs, and milk.
Step 2. Choose good fats
Avoid saturated fat, but eat lots of unsaturated fat. Saturated fat increases the risk of heart disease, but unsaturated fat helps the absorption of fat-soluble vitamins. These "good fats" are found in corn, sesame, safflower, soybean, and cottonseed oils.
Step 3. Limit carbohydrate consumption
Consumption of wheat, corn, and cereals in the right amount helps the formation of energy needed by the body to produce white blood cells. However, excessive consumption of this type of food causes the level of T-lymphocytes to decrease (thus leading to a lower immune response).
Step 4. Include immune system-boosting foods in your diet
There are certain foods that can help, including:
- Garlic
- Almond nut
- Kale
- Navy beans
- reishi mushroom
- Blueberries and raspberries
- Yogurt
- Green tea, Matcha and Tulsi
Step 5. Eat antioxidants
Antioxidants are vitamins, minerals, and other nutrients that help repair damaged body cells. Examples of antioxidants are Beta Carotene, Vitamins C and E, and Selenium. These nutrients can be found in certain fruits or vegetables, or from supplements.
- 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, peppers, tomatoes, and cauliflower.
- Vitamin E is found in broccoli, carrots, beans, papaya, spinach, and sunflower seeds.
- Zinc is found in oysters, red meat, whole grains, nuts, and seafood.
Part 2 of 3: Taking Vitamins and Other Supplements
Step 1. Be skeptical of "immune-boosting" products
There is no scientific evidence to suggest that increasing the number of immune defense cells is a good thing. In fact, in certain cases, an increase in the number of "good" cells in the body can increase the risk of a stroke. Medically, the best you can do for your immune system is to lead a healthy lifestyle and get proper and prompt treatment if you are sick or infected. infection.
Step 2. Increase your Zinc intake
Zinc is one of the most important components of enzymes present in white blood cells, and a deficiency in this mineral can lead to a weakened immune system. You can get zinc from meat, fish, and dairy.
There are also supplements available to you, but consult your doctor before you take them regularly
Step 3. Make sure you get enough copper
You only need a small amount of copper to be healthy (the amount of copper in a healthy human body is only about 75-100 milligrams), but copper plays a very important role in metabolic and immune function, neutralizing free radicals and reducing their harmful effects. You can get copper from organ meats, leafy green vegetables, and cereals.
This also means, too much copper makes it a pro-oxidant, and large amounts contribute to the development of Alzheimer's disease. If so, you should exercise mindfulness and be sure to consult your doctor before increasing your copper intake
Step 4. Get enough vitamin C
Vitamin C increases the white blood cell count and increases cell effectiveness. Vitamin C is also an antioxidant, meaning it can prevent damage to existing white blood cells. You can get vitamin C as an additional supplement, from oranges, berries, and other types of citrus.
For adults, the amount of vitamin C that can be tolerated by the body is up to 2,000 mg
Step 5. Pay attention to vitamin A levels
Vitamin A is also an antioxidant, and helps the immune system to function more efficiently. In addition to supplements, you can get vitamin A from carrots, tomatoes, chilies, and chayote.
Step 6. Enough vitamin E
Vitamin E, like vitamins C and A, is also an antioxidant, and is beneficial for skin and vision. In addition to supplements, you can get vitamin E from olive oil, nuts, and some fruits and vegetables.
Step 7. Try other natural treatments
Echinacea, ginseng, aloe vera, and green tea are said to increase white blood cell counts.
Selenium is found in tuna, beef, and Brazil nuts
Step 8. Consider taking a colostrum supplement
If your immune system is weak, you may need supplements. Colostrum powder containing immunoglobulins is a great choice because it is available over-the-counter (without a prescription) in capsule form to take by mouth. For most people, a month of colostrum consumption every five years is sufficient.
Step 9. Talk to your doctor about immunoglobulin injections
If your immune system is very weak, you may need an intravenous injection of immunoglobulin (polyvalent IgG antibodies) taken from donor blood. This should only be done on the advice of a doctor and only if you have a major immune deficiency, autoimmune disease, severe inflammatory disease, or acute infection.
Part 3 of 3: Living a Healthy Lifestyle
Step 1. Healthy diet
Most people only think about their health when they are threatened with disease. Don't wait until you get sick or injured to pay attention to your health. Making healthy choices every day is one of the best ways to maintain cardiovascular health, increase energy, and maintain muscle and bone strength. A healthy diet should be high in fruit, vegetables and lean protein, and low in sugar, fat, and alcohol.
- Citrus fruits such as oranges, tangerines, and tomatoes contain vitamin C which helps protect the immune system.
- Eat chicken, turkey, salmon, tofu, and lean meats. This type of food is rich in extra lean protein which is commonly found in red meat and shrimp. Other sources of protein are quinoa, kidney beans, and black beans.
Step 2. Exercise regularly
Adequate exercise improves cardiovascular health, and reduces the likelihood of certain chronic diseases. Exercise increases blood flow through various parts of the body, and increases the body's excretion of harmful metabolites, helps the immune system to function properly, and may even lower the risk of heart disease, osteoporosis, and cancer. So do running, cycling, walking, and anything else that gets your body moving!
- Children and adolescents aged 6-17 years should exercise 60 minutes every day. Most of these 60 minutes are aerobics, and the rest is exercise to tone muscles.
- Adults aged 18-64 need at least 150 minutes (2 hours 30 minutes) of aerobics each week and at least two days a week to train muscle strength such as lifting weights.
- Older people over 65 years without any health problems should do at least 150 minutes of moderate exercise (2 hours 30 minutes) such as brisk walking, and two or more days of strength training.
Step 3. Quit smoking
Smoking harms almost every organ of the body, impairs the immune system and increases the chances of stroke, heart attack, and lung cancer. Nicotine binds to hemoglobin in the blood, which is supposed to bind oxygen, thereby decreasing its capacity to deliver oxygen to every cell of the body. In addition, smoking exposes the body to tar and carcinogenic chemicals, which lead to increased infections as the immune system works harder.
Step 4. Drink enough water
Water energizes muscles, improves digestive function, and balances body fluid levels. You should drink at least 8 glasses of water every day.
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Don't quench your thirst with soda, alcohol, tea, or coffee, as these can actually dehydrate you.
Step 5. Limit alcohol consumption
When it enters the body, alcohol forms harmful chemicals that destroy white blood cells. Alcohol also reduces the absorption of vitamins and minerals, thereby affecting the white blood cell count.
Step 6. Sleep at least six to 8 hours every night
Getting enough sleep not only improves mood and energy, but also prevents stroke and helps you maintain your weight. Adequate and restful sleep also helps cells grow and regenerate and is therefore essential if you want to maintain your immune system.
Step 7. Have regular medical check-ups
This will help you catch the disease early so you can get the most effective treatment.
Step 8. Hygienic
Hygienic means more than what you can see or smell. Precautions will help you avoid the emergence and spread of other infections or diseases.
- Wash hands regularly with soap and water. This helps remove any dirt, germs, or bacteria that may have stuck to it throughout the day. You should wash your hands after using the toilet, before, after and when cooking, after handling animals or animal waste, and before eating.
- Shower every day. If you don't want to wash your hair every day, wear a head covering and wash yourself with soap and water. Use a body brush or sponge to remove excess dirt and dead skin cells.
- Brush your teeth twice a day, and floss every night. This will help prevent Gingivitis gum disease.
Step 9. Deal with stress
Stress is not only emotional, it has a physical impact, and chronic stress negatively affects the immune system. Stress depresses the body's resources, thereby lowering the function of the immune system.
- Coping with stress can be done in two ways, and ideally involves a bit of both. Whenever possible, avoid activities and people that cause you extreme stress. Meanwhile, you must also learn healthy ways to deal with the inevitable ups and downs of life. Take time to do calming activities such as meditation, dancing, or having sex.
- If you think you have chronic stress, consider seeing a therapist or professional to help you deal with your problem.
Warning
- Consult your doctor before starting any exercise or diet, especially if you have a previous health problem.
- Be careful when using exercise equipment such as a treadmill or barbell.
