Donating blood is a safe way to help those in need, but it can cause side effects like fatigue and anemia. To minimise risks, it's crucial to fuel your body with the right foods and drinks before and after donation. Staying hydrated and consuming iron-rich foods can help reduce the likelihood of side effects.
By taking these simple steps, donors can ensure a smooth and safe experience, allowing them to continue helping others through blood donation . A well-prepared body can make all the difference in a successful donation process. Proper care can minimize potential issues.
Eating right before blood donation
According to Healthline reports, these are the following food items you should have before donating blood:
1) Iron

• It is crucial for producing hemoglobin, which carries oxygen throughout the body. A well-balanced diet rich in iron can help maintain healthy iron stores. There are two types of dietary iron:
• Heme iron (found in animal products), which is easily absorbed (up to 30%)
• Nonheme iron (found in plant-based foods), which has lower absorption rates (2-10%)

To boost iron stores before blood donation, consume heme iron-rich foods like:

• Red meats (beef, lamb, pork)
• Poultry (chicken, turkey)
• Fish and seafood (tuna, shrimp, clams)
• Organ meats (liver)
• Eggs

This can help reduce the risk of iron deficiency anemia after donation.
2) Vitamin C
Vitamin C can enhance the absorption of nonheme iron (plant-based iron) in the body. To boost iron absorption, consume vitamin C-rich foods like:

• Citrus fruits (oranges, lemons)
• Berries (strawberries, kiwi, raspberries, blueberries, cranberries)
• Melons (cantaloupe, watermelon)
• Other fruits (mango, papaya, pineapple)
• Tomatoes

Pairing these vitamin C-rich foods with nonheme iron sources can help increase iron absorption.
3) Water

Drink extra water to stay fully hydrated before blood donation. Dehydration causes dizziness and low blood pressure. The American Red Cross recommends drinking an additional 2 cups (16 ounces) of water or other non-alcoholic drinks, along with your daily recommended intake of 9-13 cups (72-104 ounces) of fluid.
Food and medications to AVOID before donating bloodTo ensure a smooth blood donation process, according to Healthline, you should avoid the following:
Alcohol: Avoid drinking 24 hours before donation, as it can cause dehydration. If consumed, drink extra water to compensate.
Fatty foods: Avoid foods high in fat (e.g., fries, ice cream) as they can affect blood test results
Iron blockers: Limit foods that reduce iron absorption, such as:
Coffee and tea
High-calcium foods (milk, cheese, yogurt)
Red wine and chocolate
Aspirin: If donating platelets, avoid aspirin for 48 hours before donation.
By avoiding these, you can help ensure your donation is usable and safe for transfusion.
Dos before donating blood

• Get adequate rest: Ensure you have had enough sleep the night before your donation. A rested body is less likely to feel dizzy or fatigued.
• Eat a healthy meal: Have a nutritious meal a few hours before donating. Avoid fatty foods, as they can affect blood test results.
• Stay hydrated: Drink plenty of water or non-alcoholic fluids before donation to maintain good hydration, which helps prevent dizziness and fainting.
• Communicate with the medical staff: Inform them about any medications you take or existing health conditions to ensure you are eligible and safe to donate.
• Wear comfortable clothing: Choose clothes with sleeves that can be easily rolled up to make the process easier.

Dont's before and after donating blood

• Avoid alcohol and smoking: Don't drink alcohol for at least 24 hours before giving blood. Alcohol dehydrates the body. It is also advisable not to smoke tobacco, as smoking will impact circulation.
• Don't skip meals: Attending on an empty stomach might lead to weakness or fainting.
• Avoid strenuous activity: Do not engage in heavy exercise or physically demanding activities after donating blood. Both will increase the potential of injury or dizziness.
• Don't drive immediately after donating blood: Wait at least 30 minutes before getting into a car to drive. Some people feel lightheaded when they are finished donating blood.
• Don't take off the bandage too quickly: After donating blood, keep the bandage on for a few hours. This is to lessen the chances of bleeding or bruising at the puncture site.

Post-donation care

• Rest and hydrate: After donation, drink extra fluids and rest for a while. This helps replenish lost blood volume and prevents dizziness.
• Monitor the injection site: Apply pressure to the needle site immediately after donation. Avoid heavy lifting or vigorous use of that arm for the rest of the day.
• Look out for symptoms: If you notice unusual pain, swelling, or bleeding, seek medical advice promptly.
• Avoid alcohol to help with hydration

Also read | What is Vitamin D deficiency: Know its causes, symptoms, and how to fix it