Explanation
The ratio of lymphocytes to monocytes is a measure of systemic inflammation. (source, source)
Low
A low lymphocyte/monocyte ratio can stem from physiological factors related to immune function and bone marrow, where these cells are produced. Nutritionally, deficiencies in essential nutrients crucial for immune health like vitamin C can also influence this ratio. (source, source, source)
Optimization
Prioritize glutamine-rich foods: Consumption of glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes to increase in number. (source) Recommendation: Consume at least one serving of foods high in glutamine at each meal daily.
One serving example: Beef (lean cuts) (3.5 oz), Chicken (3.5 oz), Pork (3.5 oz), Eggs (3 large eggs), Walnuts (1 oz)
Prioritize sleep: Sleep is associated with increased lymphocytes. (source) Sleep allows the body to recover, helping to reduce oxidative stress and cellular death which negatively affect lymphocyte levels. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with glutamine: Supplementation with glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes to increase in number. (source) Recommendation: Consume two to three 5 g servings of glutamine daily.
High
A high lymphocyte/monocyte ratio can be influenced by physiological factors related to the immune system, as lymphocytes and monocytes play crucial roles in defending the body against infections and inflammation. From a nutritional standpoint, factors such as a diet rich in antioxidants and essential nutrients can support a healthy immune response, potentially influencing this ratio. (source, source, source)
Optimization
Prioritize foods high in anthocyanins: Anthocyanins promote optimal levels of monocytes. (source) Anthocyanins are a type of flavonoid that inhibit the adhesion of monocytes to blood vessel walls, which results in increased circulating levels of monocytes in the blood. (source) Recommendation: Consume at least two servings of anthocyanin-rich foods daily.
One serving examples: Blackberries (¾ cup), Blueberries (1 cup), Tart Cherries (1 cup), Strawberries (8 medium strawberries), Red Grapes (1 cup)
Exercise at high intensity: High-intensity exercise has been shown to increase monocytes. (source) HIIT training leads to an acute spike in monocyte production in response to exercise-induced stress. (source) Recommendation: RFollow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.
Supplement with elderberry: Elderberry promotes optimal levels of monocytes. (source) Elderberry contains anthocyanins that inhibit the adhesion of monocytes to blood vessel walls. (source) Further, elderberry triggers the release of anti-inflammatory cytokines and stimulates an increase in immune cells like monocytes. (source) Recommendation: Supplement with at least 600 mg of elderberry.
