How can I lower my blood count naturally?

October 1, 2025 •

5 min read

According to Mayo Clinic, a high red blood cell count, known as erythrocytosis, can thicken your blood and potentially increase the risk of blood clots. If you are wondering how can I lower my blood count naturally, it is important to first understand the underlying cause, as lifestyle and dietary adjustments can play a significant role.

Quick Summary

Lowering your blood count naturally involves a combination of consistent hydration, dietary adjustments to reduce iron intake, regular moderate exercise, quitting smoking, and managing underlying conditions. These changes can help address elevated levels of red blood cells, white blood cells, and platelets, but always consult a healthcare professional for diagnosis and a personalized treatment plan.

Key Points

Stay Hydrated: Drinking plenty of water helps dilute blood and can effectively lower blood cell concentration caused by dehydration.
Limit Iron-Rich Foods: Reducing intake of red meat and iron-fortified products is beneficial for lowering red blood cell counts, particularly when iron is a contributing factor.
Adopt an Anti-Inflammatory Diet: Incorporating antioxidant-rich fruits, vegetables, and healthy fats can help reduce inflammation, which is often linked to elevated white blood cell counts.
Quit Smoking: Smoking decreases blood oxygen levels, triggering the body to produce more red blood cells. Quitting is a vital step toward normalization.
Manage Stress and Exercise Moderately: Chronic stress can elevate blood counts, while moderate, consistent exercise improves circulation and promotes better overall blood health.
Donate Blood (If Eligible): For some cases of high red blood cell count, blood donation is a doctor-approved method to reduce excess cells and iron.

Understanding a High Blood Count

An elevated blood count can refer to high levels of red blood cells (RBCs), white blood cells (WBCs), or platelets, each with its own potential causes and health implications. RBCs are essential for carrying oxygen, but too many can make your blood thicker, increasing the risk of clots, stroke, and heart attack. WBCs fight infection, but elevated levels can indicate inflammation, infection, or more serious conditions. Platelets aid in clotting, and an excess can also raise the risk of blood clots. Addressing the root cause is critical, and for many, lifestyle and dietary changes offer a powerful, natural starting point.

The Power of Hydration and Quitting Smoking

Proper hydration is one of the simplest yet most effective ways to influence your blood count naturally. Dehydration can cause a temporary, or spurious, high RBC count because the concentration of blood cells increases when fluid levels are low. By drinking plenty of water throughout the day, you help dilute your blood, which can normalize your cell counts.

Why hydration is critical:

Dilutes blood: Adequate fluid intake helps maintain normal blood volume, which naturally lowers the concentration of blood cells.
Flushes toxins: Water supports overall kidney function, aiding in the body's natural detoxification processes.
Reduces stress on organs: Staying hydrated helps all organs, including the bone marrow that produces blood cells, function optimally.

Quitting smoking is another crucial step. Smoking significantly reduces oxygen levels in the blood, prompting the body to produce more red blood cells to compensate. This reaction is a direct cause of a high RBC count. Eliminating tobacco use can lead to a normalization of blood oxygen levels and a subsequent decrease in red blood cell production.

Dietary Strategies to Reduce Blood Cell Production

Your diet plays a direct role in regulating blood cell production, particularly red blood cells and inflammation-related white blood cells. Certain dietary adjustments can help reduce the factors that cause elevated counts.

Limiting excess iron

For a high red blood cell count, especially due to high iron stores, limiting iron-rich foods can be beneficial.

Reduce red and organ meats: Beef and liver are exceptionally high in iron. Opt for lean poultry or fish instead.
Avoid iron-fortified foods: Many cereals and processed foods are fortified with iron. Read labels carefully.
Use caution with supplements: If you take multivitamins or other supplements, ensure they do not contain iron unless a doctor has advised it.

Incorporating anti-inflammatory foods

High white blood cell counts are often linked to inflammation. An anti-inflammatory diet can help manage these levels.

Increase vegetables: A high intake of vegetables, especially leafy greens and cruciferous vegetables, has been linked to a lower inflammatory profile and lower white blood cell counts.
Consume antioxidant-rich foods: Berries, garlic, grapes, and green tea are full of antioxidants that fight inflammation.
Choose healthy fats: Omega-3 fatty acids found in fatty fish, flaxseed, and walnuts can help reduce systemic inflammation.

Managing purine and oxalate intake

For individuals with a specific condition like polycythemia vera who are at risk for gout, managing purine and oxalate intake is important. Purine-rich foods include red meat and some seafood, while oxalates are found in some leafy greens and beans. Consult a doctor for specific dietary advice related to your condition.

The Role of Exercise and Stress Management

Regular exercise has a multifaceted effect on blood health. While intense, endurance exercise can temporarily raise some blood cell counts due to stress on the body, moderate, consistent activity helps improve overall circulation and oxygen utilization. This makes the circulatory system more efficient, reducing the need for the body to overproduce red blood cells.

Stress is another factor that can influence blood counts. Research has shown that both physical and emotional stress can lead to an increase in red blood cells, neutrophils, and platelets. Stress management techniques can therefore play a beneficial role in maintaining balanced blood cell levels.

Effective stress reduction methods:

Mindfulness and meditation: Regular practice can lower stress hormones.
Yoga and deep breathing: These practices calm the nervous system.
Adequate sleep: Prioritizing sleep is crucial for the body to recover and regulate its systems.

Lifestyle Adjustments for Optimal Blood Health

Beyond diet and exercise, a few other lifestyle considerations can help normalize blood cell counts naturally.

Avoidance of high altitudes

If you live at or frequently visit high-altitude areas, your body may produce more red blood cells to compensate for the lower oxygen levels. Spending more time at lower elevations can help regulate this production.

Strategic blood donation

For high red blood cell counts, eligible individuals may consider blood donation as a way to reduce excess red blood cells and iron stores. This should only be done under a doctor's supervision, as it is not a suitable remedy for everyone.

Comparison of Natural Methods to Lower Blood Count


Method	Primary Effect	Best For	Considerations
Hydration	Dilutes blood, improves circulation	High RBC and hematocrit due to dehydration	Requires consistent daily water intake; avoid diuretics.
Dietary Changes	Reduces inflammation and iron intake	High RBC (iron-related) & WBC (inflammation)	Can feel restrictive; consult doctor regarding supplements.
Moderate Exercise	Improves circulation, reduces stress	General blood count regulation and wellness	Avoid over-training; consistency is key.
Quit Smoking	Increases blood oxygen levels	High RBC caused by low oxygen	Significant health benefits beyond blood count.
Stress Management	Lowers stress hormones	Stress-induced high blood cell counts	Techniques like meditation and yoga are helpful.

Conclusion: A Holistic Approach

Addressing a high blood count naturally requires a comprehensive and consistent approach to lifestyle. By staying well-hydrated, adopting an anti-inflammatory diet, managing stress, and incorporating moderate exercise, you can support your body's ability to regulate its blood cell production. It is crucial to remember that these natural methods complement, not replace, medical advice. The first and most important step is to consult a healthcare provider to determine the cause of your high blood count and ensure that these strategies are appropriate for your specific condition. Taking an active role in your health through these natural adjustments can be a powerful step toward achieving and maintaining balance. For more information on managing blood health, you can visit authoritative sources like the Mayo Clinic website to learn about related conditions and testing.

Frequently Asked Questions

A high blood count is an elevation of red blood cells, white blood cells, or platelets above the normal range. Normal ranges vary by age and sex, and a diagnosis is made based on the results of a complete blood count (CBC) test, often prompting further investigation by a healthcare provider.

Yes, dehydration is a common cause of a temporary, or 'spurious,' high red blood cell count. When there is less fluid in the blood, the concentration of red blood cells appears higher. Drinking more water can help to resolve this.

If you have a high red blood cell count, it is often recommended to limit foods high in iron, such as red meat, organ meats, and iron-fortified cereals. For high white blood cell counts related to inflammation, reducing processed foods, excess sugar, and unhealthy fats may be helpful.

Quitting smoking helps to normalize blood count by improving oxygen saturation in the blood. Smoking causes the body to overproduce red blood cells to compensate for low oxygen levels. By ceasing smoking, this compensatory mechanism is no longer needed, and blood counts can return to a healthier range.

Moderate, consistent exercise improves circulation and oxygen utilization, which can help maintain balanced blood cell levels. However, intense, prolonged endurance exercise could temporarily cause an increase in some blood cell types, so balance is key.

You should consult a healthcare provider if a blood test reveals a high blood count, especially if you experience symptoms like fatigue, dizziness, headaches, or blurred vision. A doctor can determine the cause and recommend a safe and appropriate treatment plan.

For eligible individuals with a high red blood cell count, blood donation can be a safe and effective way to reduce excess red blood cells and iron stores. It is important to discuss this option with your doctor first to ensure it's appropriate for your situation.