Whether you’re a regular blood donor, or are considering donating for the first time here’s what you need to know about how donating blood affects your nutritional status and what to do post-donation to keep yourself in tip-top shape so you’re ready to donate again.
It’s National Blood Donor Month which means blood donation is on many people’s minds. Donating blood is an amazing thing to do to help save somebody else’s life. It’s low-risk to the donator, and your body naturally recycles blood cells anyway so you’ll regenerate the blood you donated. Basically, donating blood is a really awesome thing to do (if you can). It does, however, affect your nutritional status in a few ways. It’s not severe (don’t worry!), but is important to keep in mind as you prepare to donate blood so that you can recover appropriately and be able to donate again!
Before Donating Blood
Hydration
Make sure you’re drinking plenty of water leading up to your blood donation appointment. Blood contains a lot of water, so when you lose blood you lose water. Making sure that you’re properly hydrated will help prevent dehydration after blood donation.
Eat
Eat something before donating blood! If you’re donating first thing in the morning, make sure to get something in your belly before heading in. You want to make sure you’re properly fueled before donating blood so you don’t get really dizzy and lightheaded afterwards. Bonus points if you eat a meal or snack with a balance of protein and carbs. Just try not to eat a really fatty meal before donating because, according to the Mayo Clinic, this may affect the testing they do on your blood. All blood in the United States is tested for various infections, and fatty meals can affect these tests for a few hours after eating.
Pay Attention to Iron
Iron is a key mineral that your body needs to form red blood cells, and transport oxygen throughout your body. If your iron status is too low you won’t be able to donate blood. If you’re planning on donating, eat iron-rich meals and snacks to prepare. This is particularly important if you menstruate (get a period) as your iron needs are even higher. Red meats, beans and lentils, fortified breakfast cereals, dark green veggies, etc. are all good sources of iron. For optimal absorption, pair a source of vitamin C (most fruits and veggies, especially citrus) with your iron-rich foods.
After Donating Blood
Hydration
Drink more water! As I mentioned above, blood contains a lot of water. Therefore, donating blood means your body is losing quite a bit of water. Drink plenty of fluids immediately after donation, and continue drinking extra fluids for the next few days to replenish what you lost.
Eat
Eat again! Generally, you’ll receive a small snack like a cookie after donating blood. This is for a good reason! Blood donation, while totally safe, does involve removing some of your blood (duh!). This can make you feel a little dizzy or lightheaded. Getting some food and fluid in you after donation can help ease dizziness. Bringing a snack with you is a good idea, particularly if you don’t want whatever is offered to you.
Pay Even More Attention to Iron
Your iron levels take a hit when you donate blood since iron is an integral part of blood composition. Help your levels bounce back more quickly by eating iron-rich foods immediately after donation. If you’re a regular donator, you’ll want to make sure you’re eating plenty of iron-rich foods on a regular basis. Part of the reason why you need to wait for weeks in between donating is because of the impact donation has on your iron levels. You need to give your body enough time (and iron-rich foods) to recover between donations!
Have you donated blood before? What are your tips to prepare for and recover from donation? Any advice for first-time donors?