Category: Health & Wellness

January 2026 Health & Wellness

Give Blood in January

Did you know that every two seconds someone in the United States needs blood? Or that winter months make it extremely difficult to collect the necessary amount of blood and platelets needed to supply hospitals? This January, the American Red Cross celebrates National Blood Donor Month and recognizes the lifesaving contribution of blood and platelet donors.

National Blood Donor Month has been celebrated each January for nearly 50 years and coincides with one of the most difficult times to maintain a sufficient blood supply for patients.

When it comes to blood and platelet donations, the winter season is often filled with hurdles as blood drives compete with things such as seasonal illnesses and inclement weather. A donation shortfall over the winter holidays has prompted the American Red Cross to issue an emergency call for blood and for platelet donors to give now to prevent a blood shortage from continuing throughout winter and affecting patient care. The Red Cross collected more than 27,000 fewer blood and platelet donations the weeks of Christmas and New Year’s than needed to sustain a sufficient blood supply, as busy holiday schedules kept many donors away.

During this critical time of year, the Red Cross depends on donors to continue to supply these resources in order to make sure that blood products are available at about 2,500 hospitals nationwide.

Thanks to the generosity of volunteer blood donors, the American Red Cross helps patients receive the blood and platelets needed to battle illness and injury. According to the Red Cross, nearly 2.7 million people in the U.S. volunteer to donate blood and platelets every year. Blood and platelets are available for distribution to hospitals through the Red Cross 24 hours a day, seven days a week.

Blood transfusions are given to patients in all kinds of circumstances, including serious injuries, surgeries, childbirth, anemia, blood disorders, cancer treatments and many others. This consistent demand makes National Blood Donor Month an integral piece of the puzzle. Each day the Red Cross must collect 13,000 pints of blood from across the country to meet the needs of patients. This makes a blood and platelet shortage during the colder months a crucial matter for the Red Cross and the hospitals they serve.

Blood is a perishable product that can only come from generous volunteers. A blood donation takes about an hour from start to finish, but the actual donation itself only takes between 8 to 10 minutes. By spending an hour giving blood, donors can aid their community and help save lives! Each blood and platelet donation can save the lives of as many as three people, so this January be a hero in your community and find the closest blood drive or blood donation center in your area.

The Best Foods to Eat Before Donating Blood

If you’re donating blood, it’s important to stay hydrated before and after you donate. That’s because about half of your blood is made of water. It’s also good to increase your iron intake because you lose iron when you donate. Low iron levels can cause symptoms of fatigue.
 

Iron

 
Iron is an important mineral your body uses to make hemoglobin. Hemoglobin is responsible for carrying oxygen from your lungs to the rest of your body.
 
Eating a well-balanced diet with plenty of iron-rich foods can help you store extra iron. If you don’t have enough iron stored away to make up for the iron you lose when donating blood, you can develop iron deficiency anemia.
 
There are two different types of iron found in foods: heme iron and nonheme iron. Heme iron is more easily absorbed, so it boosts your iron levels more effectively. Your body absorbs up to 30 percent of heme iron and only 2 to 10 percent of nonheme iron.
 
Before you donate blood, consider increasing your intake of iron-rich foods. This can help increase the iron stores in your body and reduce your risk for iron deficiency anemia.
 
Foods rich in heme iron include:
  • Meats: like beef, lamb, ham, pork, veal, and dried beef
  • Poultry: such as chicken and turkey
  • Fish and shellfish: like tuna, shrimp, clams, haddock, and mackerel
  • Organs: such as liver
  • Eggs
Foods rich in non-heme iron include:
  • Vegetables: such as spinach, sweet potatoes, peas, broccoli, string beans, beet greens, dandelion greens, collards, kale, and chard.
  • Breads and cereals: including enriched white bread, enriched cereal, whole-wheat bread, enriched pasta, wheat, bran cereals, cornmeal, oats, rye bread, and enriched rice.
  • Fruits: such as strawberries, watermelon, raisons, dates, figs, prunes, prune juice, dried apricots, and dried peaches.
  • Beans: including tofu, kidney, garbanzo, white, dried peas, dried beans, and lentils.

Vitamin C

Although heme iron will raise your iron levels more effectively, vitamin C can help your body better absorb plant-based iron, or nonheme iron.
 
Many fruits are a good source of vitamin C. Fruits high in this vitamin include:
  • cantaloupe
  • citrus fruits and juices
  • kiwi fruit
  • mango
  • papaya
  • pineapple
  • strawberries
  • raspberries
  • blueberries
  • cranberries
  • watermelon
  • tomatoes

Water

Around half of the blood you donate is made of water. This means you’ll want to be fully hydrated. When you lose fluids during the blood donation process, your blood pressure can drop, leading to dizziness. The American Red Cross recommends drinking an extra 16 ounces, or 2 cups, of water before donating blood. Other non-alcoholic beverages are fine, too.
 
This extra fluid is in addition to the recommended 72 to 104 ounces (9 to 13 cups) you should drink each day.

What to Avoid Before Donating Blood

Certain foods and beverages can have a negative effect on your blood. Before donating blood, try to avoid the following:
 
Alcohol
Alcoholic beverages lead to dehydration. Try to avoid drinking alcohol 24 hours before giving blood. If you do drink alcohol, make sure to compensate by drinking extra water.
 
Fatty foods
Foods high in fat, such as french fries or ice cream, can affect the tests that are run on your blood. If your donation can’t be tested for infectious diseases, then it can’t be used for transfusion. So, skip the doughnuts on donation day.
 
Iron blockers
Certain foods and beverages can affect your body’s ability to absorb iron. You don’t have to avoid these foods completely but avoid eating them at the same time you consume iron-rich foods or iron supplements.
 
Foods that reduce iron absorption include:
  • coffee and tea
  • high-calcium foods like milk, cheese, and yogurt
  • red wine
  • chocolate
Aspirin
If you’re donating blood platelets, which is a different process than donating whole, or regular blood, you must be Aspirin free for 48 hours prior to donation.

Skillet Steak with Mushroom Sauce

Ingredients:

  • 12 ounces boneless beef top sirloin steak, cut 1 inch thick and trimmed

  • 2 teaspoons salt-free steak grilling seasoning, such as Mrs. Dash®

  • 2 cloves garlic, minced

  • ½ teaspoon salt, divided

  • 2 teaspoons neutral oil, such as canola or avocado

  • 6 ounces broccolini, trimmed

  • 2 cups frozen peas

  • 1 teaspoon chopped fresh thyme

  • 3 cups sliced fresh mushrooms

  • 1 cup unsalted beef broth

  • 1 tablespoon whole-grain mustard

  • 2 teaspoons cornstarch

Directions

  1. Preheat oven to 350°F. Sprinkle steak with steak seasoning, garlic and 1/4 teaspoon salt. Heat oil in a 12-inch cast-iron skillet over medium-high heat. Add the steak and broccolini. Cook for 4 minutes, turning the broccolini once (do not turn the steak). Place peas around the steak; sprinkle with thyme. Transfer the skillet to oven and bake until the steak is medium-rare (145°F), about 8 minutes. Transfer the steak and vegetables to a plate (leave the drippings in the pan); cover and keep warm.

  2. Add mushrooms to the drippings in the pan. Cook over medium-high heat for 3 minutes, stirring occasionally. Whisk broth, mustard, cornstarch and the remaining ¼ teaspoon salt in a small bowl or measuring cup; add to the pan with the mushrooms. Cook, stirring, until thick and bubbly, about 1 to 2 minutes. Cook, stirring, for 1 minute more. Serve the steak and vegetables with the sauce.