Explanation
The ratio of platelets to lymphocytes is a measure of inflammation. (source)
Low
A low platelet/lymphocyte ratio can be influenced by physiological factors involving the bone marrow, where platelets and lymphocytes are produced. Nutritional deficiencies, such as inadequate vitamin B6 intake, can also impact blood cell production and ratios. (source, source, source, source)
Optimization
Prioritize foods high in folate: Consumption of folic acid has been shown to increase platelet count. (source) Folate aids in cell division in the bone marrow, the site of platelet production, which allows for increased platelet production. (source) Recommendation: Consume at least two servings of foods high in folate daily.
One serving examples: Beef Liver (3 oz), Lentils (1 cup), Black-Eyed Peas (1 cup), Asparagus (cooked) (1 cup), Spinach (2 cups)
Train regularly: Moderate and vigorous exercise is associated with increased platelet count. (source) Exercise causes a release of platelets from the liver, lungs, and spleen, due to increases in epinephrine, thus increasing platelet concentrations in the blood. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Supplement with a vitamin B complex: Folic acid supplementation has been shown to increase platelet count. (source) Folate aids in cell division in the bone marrow, the site of platelet production, which allows for increased platelet production. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.
High
A high platelet/lymphocyte ratio (PLR) can be influenced by physiological factors involving the body's immune response and inflammatory processes, as well as nutritional factors affecting overall immune function. Physiologically, increased platelet counts may indicate inflammation or stress, while a low lymphocyte count may reflect compromised immune function. Nutritionally, deficiencies in key nutrients essential for immune health may contribute to an imbalanced PLR. (source, source, source, source)
Optimization
Incorporate cocoa: Cocoa consumption has been shown to inhibit platelet activity pathways. (source) Cocoa acts as an anticoagulant, as it contains flavonoids that inhibit platelet aggregation and thus decrease platelet concentrations in the blood. (source) Recommendation: Consume at least 2.5 g of polyphenol-rich cocoa once daily.
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 examples: 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.
