An estimated one in five pregnancies ends in miscarriage, and despite how common an experience it is, it is something that many of us don’t feel comfortable talking about and may not even share with our closest friends and families.
This means that many women try to pretend nothing has happened and continue their daily routine as normal even while miscarrying, but it is important to take time to rest wherever possible – no matter how early it happens.
If you’re unfortunately going through a miscarriage or have recently experienced pregnancy loss, we’ve rounded up some ideas of easy self-care after miscarriage to help you to heal, both mentally and physically, and restore your strength at what is a draining and emotional time.
Self-care after miscarriage
Rest
The most important thing you can do during a miscarriage is to rest. Pregnancy loss can come with significant blood loss, along with other side effects such as cramping, sweating, headaches, and weakness, so don’t rush into your normal activities and take the time you need to recuperate.
MORE: Microchimerism – the amazing way pregnancy changes you forever
Nourish your body
Refuel with a nutritious diet packed with a variety of fruit and vegetables, slow-releasing carbohydrates, protein and healthy fats to help you feel back to your best and replenish energy stores and ward off anaemia.
Think nut butter, lentils and chia seeds for a much-needed iron boost, and don’t forget to pair with vitamin C-rich fruit and vegetables such as peppers or citrus fruits to ensure the nutrients are absorbed effectively.
Meanwhile, healthy fats like avocado, coconut oil and flax seeds will help your body to heal, better absorb nutrients and support your recovery.
Don’t forget to add some feel-good comfort foods in there too.
Consider herbal remedies
While herbal remedies are not for everyone, they can have a powerful impact on your health and hormones, helping to reset your endocrine system, clean out your uterus and support your body to heal so you can conceive again if and when you feel ready.
One Ayurvedic remedy that is ideal after miscarriage is Shatavari, a herb that has anti-oxytocin properties and can reduce cramping and calm uterine contractions. This incredible herb has also been linked to strengthening fertility and nourishing the reproductive organs and can be taken in supplement or powder form.
Meanwhile, Raspberry Leaf Tea can be just as helpful during a miscarriage as it is during the last few weeks of pregnancy. Consume one cup a day to help tone the uterus and prepare your body to restore its monthly cycle so you can consider trying to conceive again.
READ: 6 of the best foods for fertility you probably already have in your fridge
Take time to grieve
Even if your miscarriage happened early on in your pregnancy, that doesn’t mean you can’t, or shouldn’t, grieve your loss. Take time to grieve in whichever way feels most appropriate to you, and find ways to support your mental health in the days and weeks afterward, whether it’s writing a journal, practicing mindfulness and meditation, or exercising.
It may help to talk to someone about the way you’re feeling if you feel that you can; open up to your partner and you’re likely to find that they have the same feelings and concerns that you do.
There is no right or wrong way to process your grief, so do what’s best for you and helps you to come to terms with your loss.
How long does it take to recover from a miscarriage?
While your miscarriage symptoms should end within three weeks, you may find that it takes much longer than this to recover – both physically and mentally. Miscarriage will affect everyone differently, and although your periods should return within four to eight weeks, many women may still feel weak as their body recovers from their pregnancy and loss, and you may find that the emotional impact of miscarriage lasts much longer. Following some of the self-care for miscarriage tips above may help to aid a quicker recovery. Get more information about how to manage a miscarriage from the NHS.
How long should you rest after a miscarriage?
You should rest for as long as you feel you need to after a miscarriage, but take it especially easy for the first few days as you will likely still be bleeding and may be feeling weak or low in energy. Try to gradually resume your normal activity wherever possible, and don’t rush back into high-intensity exercise.