How to Increase White Blood Cells: Effective Natural Strategies

Have you ever wondered how your body protects itself from foreign antibodies or viruses? 

The answer is White Blood cells. 

Your immune system acts as a shield to defend your body from harmful pathogens and infections. 

White blood cells (WBCs), also called leukocytes, act as frontline warriors to fight off germs and promote your overall health. Increasing your white blood cell count naturally can improve your immune system and well-being. A healthy WBC count indicates a strong immunity, lowering the infection risk. 

So, if you are looking to boost your WBC count, read more to get more tips on increasing their levels.

What are White Blood Cells?

White blood cells are a vital component of the immune system. WBCs are produced by bone marrow and found in blood and lymphatic tissues. Unlike red blood cells, which primarily transport oxygen, WBCs help defend the body against harmful bacteria, viruses, and foreign particles. WBCs are part of the body's first line of defense, rapidly attacking and neutralizing any pathogens they encounter.

What is the Normal White Blood cell count?

White blood cell counts may vary based on age, sex, and health status. In healthy adults, it is:

• Normal Range: 4,500 – 11,000 cells/mcL

• Low Levels of WBC: >  4,500 cells/mcL

A low WBC count indicates conditions such as an autoimmune disorder, infection, or vitamin deficiency. Symptoms of low WBC counts include frequent infections, fatigue, and slow-healing wounds. 

•  High Levels of WBC: <11,000 cells/mcL

A high WBC count means the risk of infections, inflammation, or even physical or emotional stress. Conditions like allergies, infections, and leukemia can cause elevated WBC levels.

The Role of White Blood Cells in the Human Body

White blood cells protect your body against viruses and infections. Here is the role of WBC- 

• Fighting Infections: WBCs fight and destroy the bacteria, viruses, pathogens, and fungi that can cause infections.
• Immune Response: They help coordinate the body's immune response, cause inflammation when required, and heal and repair tissues.
• Allergic Reactions: Certain WBCs manage allergic responses, releasing chemicals to protect the body from allergens.
• Cancer Defense: WBCs are natural killer cells, and T-lymphocytes are essential for detecting and killing cancer cells.

If your WBC count is low, your body is at higher risk of infections and health issues due to weak immunity.

Types of White Blood Cells

There are majorly five types of White blood cells- 

• Neutrophils: This helps to protect your body from infections by killing and digesting bacteria and fungi.
• Lymphocytes: Made up of B-cells, T-cells, and natural killer cells. It helps fight infections and destroy abnormal cells.
• Monocytes: The largest type of WBC consumes pathogens and dead cells, aiding in immune response and healing.
• Eosinophils: These cells help with allergic responses and fight off parasitic infections.
• Basophils: It releases histamine and affects the immune response to allergens.

What Causes Low White Blood Cell Count?

A low white blood cell count (WBC), or leukopenia, can have various causes. Some common factors include:

• Infections like HIV and tuberculosis.
• Autoimmune Diseases like lupus and rheumatoid arthritis.
• Cancer Treatments like Chemotherapy and radiation therapy. 
• Medications like antibiotics and antihistamines
• Nutritional Deficiencies like vitamin B12, folate, and zinc.
• Bone Marrow Disorders, such as leukemia, can reduce WBC counts.
• Chronic Stress

If you suspect low WBC levels, consult your medical professional to identify and address the root cause.

Symptoms of Low WBC Count

A low WBC count can cause you to experience the following symptoms- 

• Fever
• Skin rashes
• Mouth sores that linger
• Anus sores
• Serious illnesses like pneumonia
• Tired

Tips to Increase White Blood Cell Count in the Body

If you want to increase your WBC count, then follow the below tips:

• Manage Stress- Stress can lower your WBC count, so it is important to manage your stress levels with meditation, yoga, or deep breathing techniques.
• Get Regular Exercise- A physical workout can boost circulation and improve your WBCs movement. Try to do at least 30 minutes of exercise daily. Consistent physical activity like brisk walking, cycling, or swimming can boost immunity. 
• Adequate Sleep- Get proper 7-8 hours of sleep to get your body repaired and produce more WBCs.
• Avoid Infections- Wash your hands frequently, avoid crowds, and take precautions to prevent the risk of infections.
• Maintain a Balanced Diet- Consume a balanced and nutritious diet containing vitamins and minerals essential for WBC production. Eat foods rich in vitamin C, Vitamin A, antioxidants, and zinc, as they help with WBC production. Include more fruits like oranges and kiwifruits, vegetables like carrots and spinach, and other foods like garlic and almonds.
• Avoid Alcohol and Tobacco- Excessive alcohol consumption can suppress your bone marrow functioning, so it's advisable to drink in moderation or avoid drinking. Excessive alcohol and smoking can weaken your immunity and reduce WBC production.
• Stay Hydrated- Getting yourself hydrated is essential for all bodily functions, and the immune system. Water helps to circulate lymph, which carries White Blood Cells and other immune cells. Try to drink at least 8 to 10 glasses of water daily. You can also take herbal drinks to boost immunity.

Foods to Eat to Increase White Blood Cells

Here are some lists of foods you must add to your diet to increase your WBC production. 

• Vitamin C-rich Foods like Oranges, strawberries, bell peppers, and kiwi. 
• Foods that contain high amounts of zinc include oysters, pumpkin seeds, chickpeas, and nuts. 
• Leafy green vegetables like spinach, kale, and broccoli. 
• Garlic and Ginger
• Probiotics like Yogurt, kefir, and other probiotics.
• Lean protein sources include Chicken, fish, and eggs.
• Berries like Blueberries, raspberries, and strawberries.

The final Words

White Blood Cells are helpful in boosting your immunity and fighting against infection. So, follow the above-mentioned tips to increase your WBC levels, including a balanced diet, managing stress, and getting regular exercise and sleep. 

Before making major dietary or lifestyle adjustments, consult with your doctor and take a CBC blood test to measure your WBC levels. This gives you a clear picture of your immune health, helping you make informed choices that truly benefit your body. Testing can be easy and convenient with Redcliffe Labs, which offers at-home sample collection and reliable results delivered straight to you. Taking proactive steps can effectively support your body's defense system. Make these small changes today for a healthier tomorrow!

FAQs

1. How can I increase my white blood cells quickly?

To increase your WBC quickly, try to make lifestyle changes including staying hydrated, managing stress, eating nutritious and healthy diet and taking proper sleep.

2. Which foods improve white blood cells?

Foods rich in vitamins C, B12, folate, and zinc are known to support WBC production. Citrus fruits, leafy greens, lean proteins, garlic, and berries are all excellent choices.

3. What happens if WBC is low?

A low WBC count signifies weak immunity and makes one more susceptible to infections and diseases. Symptoms of low WBC include fatigue, frequent infections, and slower recovery from illnesses.

4. Does drinking water increase white blood cells?

Drinking water does not directly impact your WBC; it helps move throughout the body and supports overall immune function.