Donating blood is a noble deed, it helps treat people with cancer, trauma, preterm infants, or organ transplants; furthermore, you’re also assisting with other ailments including kidney disease, bleeding disorders, and diabetes.
A healthy, well-balanced diet is encouraged, especially while donating blood. To make the most of your blood donation, here are some diet and activity recommendations both before and after you give blood.
Things to keep in mind before blood donation
This is a no-brainer, you need to prepare your body for blood donation. Here are some tips to do so.
- Hydration – Drinking plenty of water before and after giving blood is essential since it helps to keep you hydrated. In approximately half of your blood, you have water. Before giving blood, it is advised to consume an extra two cups of water. Nonalcoholic drinks are equally acceptable.
- Iron intake – Also, eating iron-rich meals may help you to retain more iron since you lose it when you give blood. Iron deficiency anaemia may occur if there is insufficient iron in the blood. Foods may be broken down into two categories based on the kind of iron contained in them: heme iron and non-heme iron. The absorption of heme iron is greater, which means that it may be used to increase iron levels more efficiently. Approximately 25% of the iron in your diet is absorbed by your body, and only 2-7% of it is non-heme iron. Red meats, poultry, fish, and eggs, along with leafy green vegetables, sweet potatoes, peas, broccoli, string beans, and kale are some iron-rich products that you must include in your diet.
- Vitamin C – Heme-iron is more effective in raising iron levels, while vitamin C aids in improved absorption of non-heme or plant-based iron. A great number of fruits provide your body with important amounts of vitamin C. This vitamin is found in higher amounts in some fruits, such as cantaloupe, citrus fruits, juices, mango, papaya, pineapple, strawberries, raspberries, blueberries, cranberries, watermelon, tomatoes.
- Sleep – You should get at least eight hours of sleep the night before you visit function at your best.
If you donate blood later in the day, you should have a nutritious breakfast or lunch — or both.
What are the foods and beverages to avoid before blood donation?
Alcohol- A person becomes dehydrated if they drink alcoholic drinks. Attempt to abstain from consuming alcohol for at least 24 hours before donating blood. If you do consume alcohol, drink additional water to make up for it.
Fats and oils – Foods like French fries and ice cream include fat, which may influence blood tests. On the Donation day, you must avoid high-fat meals.
Iron-blocking meals and drinks – Iron-absorbing foods include coffee and tea, as well as high-calcium meals like milk, cheese, and yoghurt. Red wine, chocolate, and some spices can decrease iron absorption.
Aspirin – You must refrain from taking aspirin for 48 hours before donating.
Tips to Keep in Mind after donating Blood
- Hydration – Drink juice, sports drink, water, orange juice, over the next 24 hours. The consumption of prunes, yoghurt or some light fruit snack will help stabilize the fluid levels and blood sugar.
- Rest – Your body demands some rest after blood donation. Avoid any heavy lifting or vigorous exercise for the day after blood donation.
- Nutrition – Folate, better known as Folic acid or B-9 must be incorporated into the diet. This helps create red blood cells in the body and is important to consume foods rich in folic acid. Riboflavin or vitamin B-2 is also used in red blood cells production. Consume more dairy products like milk and yoghurt.
Vitamin B-6 is another well-known red blood cell builder, found in potatoes and banana. Iron-rich and Vitamin C-rich foods must be incorporated into the diet to help increase the absorption from plant iron sources.
A substantial amount of studies show that donating blood will benefit both your physical and emotional wellbeing. To encourage individuals to give blood, World Blood Donor Day is observed every year on June 14th.