Issue #307: Know Your White Blood Cell Count
Good morning. It’s Thursday, February 22nd.
Stat of the Day
The number of different types of molecules in a single drop of blood. (source)
Learn
White Blood Cells
Our blood isn’t just about delivering oxygen (Issue #306).
It transports hormones, lipids (i.e., cholesterol), wastes, immune cells - and a lot more. That’s why we can get so many measurements from a single blood test.
One of these key measures are our White Blood Cells (WBCs). These are the main fighters in our immune system that take on unknown pathogens and fight off these invaders to protect us from getting sick or worse.
There are a number of different immune cells that work together to keep us healthy (see our Issues on Immunity).
Different cell types play different roles:
Innate Immune Response - taking on a pathogen head-on before figuring out what it is
Adaptive Immune Response - learning about the virus or bacteria and creating a specific antigen to kick out this specific invader
NOTE: The adaptive immune system takes a couple of days to identify the invader, figure out the antigen needed, and build these antigens. That’s why it’s often a 3-7 day timeframe for us to completely feel better from a cold or flu.
Here are some basic types of immune cells:
Neutrophils - these are our first line of defense, in that innate immune response. They are typically 50-80% of our total WBC count. FYI, when your runny nose is green when you’re sick - that’s the remnants of dead neutrophils doing their best to save us.
The best way to support the production of neutrophils in our bone marrow is getting enough Vitamin B12, Vitamin B9 (folate), and Copper). Sounds strangely familiar to red blood cells, hmmm.
Lymphocytes - these are our B cells and T cells. B cells help produce antibodies to neutralize the invader (they also become memory cells so that if that same invader comes back we can take it down right away - hence the value of natural immunity or vaccines). T cells then attach to the antigen and take it down.
Monocytes - have different functions too. Dendritic cells are the scouts - they are all over our body and when they see a trespasser they sound the alarm to other cells.
They call in the bodyguard, the macrophages, to submit the invader - they’re like the street fighters that fight dirty and do whatever they can to win. Unfortunately, they aren’t the smartest and can sometimes attack us (i.e., autoimmune function).
BONUS TIP: One of the reasons COVID so successfully evaded our immune system was that it neutralized our dendritic cells and interferons (our scouts) and we didn’t know to activate the full-court press of fighter cells until the virus had really taken hold.
Heat stimulates interferons - one reason sauna is thought to be a great boost to our immune system and keep us healthy.
If you want to read more - the book Immune: A Journey into the Mysterious System that Keeps You Alive is a fascinating read of the microscopic war that is going on inside our body 24 hours a day.
Try
Aim For The Middle
Here are the key results for your White Blood Cells when you get your annual blood test:
Optimal: 3.8 - 6.0 thousand cells / µL (thousand cells per microliter)
PRO TIP: Normal would suggest it’s 3.8 - 10.0 thousand cells / µL. But research shows higher mortality for elevated WBCs as it’s a sign of chronic inflammation or disease present.
For specific cell types - aim for:
Neutrophils = 50% of total WBCs
Lymphocytes = 20-40% of total
Monocytes = 2-8% of total
Yes, this total is not 100% of WBC’s - there are some other cells (Eosinophils + Basophils) that make up the difference.
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Eat
Almonds
These tree nuts are super healthy. Why? They’re high in monounsaturated fats, protein, fiber, vitamin E, and contain magnesium (see our Podcast link above), manganese and copper. Plus, they’re full of antioxidants.
They're eaten raw or roasted and used in many forms - almond milk, almond butter, and almond flour (see Cook below).
Health Benefits
Heart Health: eating almonds boosts HDL cholesterol
Blood Sugar: almonds improve insulin sensitivity - making us metabolically healthier
Weight Management: the protein and fiber content in almonds help you feel full longer - so less reaching for junk snacks
Gut Health: the fiber in almonds helps feed our gut bacteria
How to Eat
Serving size: about 1 ounce, or roughly 23 almonds - so when you hear “about a fistful” - guess it depends on the size of the fist
Pairing: almonds are great with foods high in vitamin C to enhance antioxidant absorption
When: all day, but great for a mid-morning or mid-afternoon snack
Nut allergy: almonds are generally safe for most people, but they can cause allergic reactions in individuals with nut allergies. Overconsumption can also lead to digestive discomfort due to the high fiber content
Quick warning: almonds contain phytates, which can hinder absorption of some minerals (Ca, Fe, Zn). Consider pairing almonds with dairy or plant-based calcium to minimize the effect
Cook
Almond Flour Pancakes
If you’re going to go with pancakes - this is an awesome gluten-free, healthy option, where nutty flavors meet fluffy texture. Packed with protein from eggs and nutrient-rich almond flour, these pancakes offer a hearty start to your day. Perfect with berries, Greek yogurt, and maybe some avocado to add in protein and fat with breakfast.
In the News
The Caribbean Hot Tub: Scientists planted human-cultivated coral on five reefs in the Florida Keys. After last year’s El Niño (and ongoing climate change), only a small percent remain. NOAA added a higher level to its coral reef watch alert system - it’s the equivalent of adding a 6th category for a hurricane - not good. (MSN)
Perusing the Self-Help Section: Curious which self-help books therapists read? Who could be better to pick out your next self-help guide than mental health professionals? (NYTimes)
Loyal for Dogs: It’s quite the name for a pharma company. LOY-001 limits IGF-1 which can reduce lifespan in larger dogs. In November, the FDA gave approval to try out the drug to see if our best friends can live a little longer. Boo is the first dog taking the pill. (Source)
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.