Mama, I am so sorry for your loss.

As someone who has gone through this experience three times and I know right now you’re feeling devastated.

I believe the isolation and loneliness of a miscarriage can be just as painful as the physical loss of your baby.

 It’s especially hard to cope if your pregnancy was in the early stages and no-one or few people around you knew.

I want you to know I’m there for you.

I made this guide for Mama’s who are experiencing a miscarriage but don’t quite know what to expect.

These miscarriage recovery tips are for you to know what to expect and take care of yourself during this hard time.

The emotional recovery of a miscarriage will last longer than your physical recovery. Take as much time as you need and don’t let anyone tell you otherwise.

I want you to know you are strong and you can survive this.

12 Useful Miscarriage Recovery Tips

1. Prepare for Miscarriage Symptoms

You’re going to experience cramping during your miscarriage.

If your pregnancy is very early on (less than 6 weeks) this may be similar to period pains.

If your pregnancy is further on you’re going to experience cramps which are a lot more intense than usual.

You may feel these cramps in your tummy, back, hips or thighs. I’d recommend you take painkillers to manage the pain.

For extra comfort, I’d recommend using a reusable heat pack which can cover these areas and provide you with some cramp relief.

2. Stock up on pads

It’s very important that you use thick pads to catch your bleeding after a miscarriage. Maternity pads or incontinence pants (like these) can be ideal.

You need to use thick sanitary pads not only because you’ll be bleeding heavier than you normally do, but you need to monitor your blood loss for signs of infection.

That means tampons are a no go. Not only can you not keep an eye on your blood loss, but they massively increase your risk of infection.

Plus thick maternity pads will offer some cushioning to your vagina which may be tender.

3. Prepare for heavy bleeding

Following on from managing the bleeding directly. It’s best to be prepared for just how much you might bleed.

The blood loss may also be quite erratic and catch you off guard when you’re least prepared.

I’d advise you keep a bag of spare underwear and clothes close by, should you need to change.

One of the most common time to have a heavy gush of blood is when you’re in bed.

Needless to say, you don’t want to be reminded of your miscarriage by a big stain on your mattress.

A quick option to keep your bed protected is to use an old towel for protection.

Honestly, I’d never have survived my miscarriage without using a waterproof bed pad (like this).

These pads are a godsend when your bleeding is at its worst, to manage big leaks. I even used one on my car seat for extra reassurance.

4. Keep taking your vitamins

If you were taking pregnancy vitamins, I highly recommend you keep taking them.

If you’re not taking a multivitamin, I’d highly recommend you start this one now. Your body is going to need all the nutrients and energy it can to help you to physically recover from your miscarriage.

Your immune system will take a huge hit, so don’t be surprised if you feel run down for weeks after.

Miscarriage may affect your appetite and impact on the nutrients you get through food. Keeping up with your vitamins will give your body what it needs to recover.

5. Take iron tablets

All that blood loss will have a big impact on your iron levels.

You may start to feel the symptoms of anemia such as

• Extreme Tiredness
• Racing heart
• Short of breath
• Cold
• Dizziness

Your doctor may routinely take blood to check for this after a miscarriage. But if you want to avoid these symptoms I’d recommend you take an iron supplement.

Some Iron supplement can make you constipated and just generally feeling like crap. These are the iron tablet I recommend for women particularly if you’ve had a big blood loss.

Adding iron-rich food (Meat, spinach, lentils, broccoli) to your diet will help keep your iron levels high. To boost your uptake add in food rich in vitamin C.

6. Rest is Vital

You may want to start trying to distract yourself as much as possible from the physical and emotional side of your miscarriage.

I can’t stress how important it is for you to let your body rest.

Keeping on at your normal pace is going to leave you exhausted.

Your body is going through major trauma and just like any other health issue, it needs time to rest to help you to heal.

7. Gather your support network

This is a massively emotional time for you and your partner. It’s likely your other half will be feeling lost and unsure how to help.

Use each other for support. Asking them to help you grab a few items will make them feel useful when they feel they can’t do much for you.

It’s completely normal for either of you to have periods of feeling better and then suddenly having a mood crash. Talking through your feeling will work wonder for you both.

You may even want to talk with a close family member or a friend.

Keep your circle close to those you trust and know will have your back.

If you feel you need to talk to someone anonymously these are great support options

• All options Talkline  1-888-493-0092
• Miscarriage and Abortion Hotline 1-833-246-2632
• Pregnancy Loss Website Resources 

8. You may need surgery

This sounds terrifying and probably not what you want to be reading right now.

The important thing is to know what your options are after a miscarriage so you know what may be needed for your recovery.

Some miscarriage occur naturally and your baby will pass without any medical input.

You may require medication to help your cervix open and to help your baby pass.

The last option is a surgical procedure known as a Dilation and Curettage (D&C). This is usually carried out as day surgery.

A D&C is minor surgery which requires your doctor to open your cervix and remove any pregnancy tissue from inside your womb.

It’s likely you may need a D&C if your baby does not pass naturally or medication has not worked.

Your doctor is the best person to advise what treatment options you have after your miscarriage.

9. Be aware of warning signs

If you have no medical intervention to manage your miscarriage you’ll likely stay at home to recover.

During this time it’s important you are aware of red flag symptoms that mean you need urgent treatment.

Look out for:

• Heavy red blood loss – soaking through a thick maternity pad every hour needs attention.
• Feeling unwell/ fever– a fluey like feeling can be a sign of severe infection which needs treating.
• Offensive blood loss – This is another sign of infection and likely you need antibiotics
• Large clots – Golf ball-sized clots are not normal and need medical attention, it’s likely some tissue has been left behind. Left untreated this will cause further bleeding and severe infection.

I’d recommend keeping a small hospital bag ready with essentials such as clothes, underwear and money, just as a precaution that you may need to go to hospital as an emergency.

10. Take Time out

In addition to the rest, you need to take time out from your daily life to recover better.

If you already have a child its best to keep them in regular daycare or have someone babysit for a few hours to let you have time to recover.

If you work, call your employer and discuss what your options are. They may grant you some compassionate leave or even holiday entitlement.

 If you can afford to consider negotiating some unpaid leave if you have.

The Family and Medical Leave Act (FMLA) allows eligible employees to take up to 12 weeks unpaid per year to care for their health, including miscarriage.

11. Keep hydrated

One of the most basic things you can do during any kind of physical recovery is to keep yourself hydrated.

Your mind will be clearer, you’ll have more energy and you’ll prevent yourself from becoming constipated, especially when your activity levels are low.

Keeping yourself hydrated during your miscarriage recovery is important for helping your womb to shrink down and control your bleeding.

12. Avoid sex

Getting intimate may not be the first thing on your mind during such a traumatic time.

But it’s likely you’ll be wondering how soon you can start trying to conceive after your miscarriage.

You can ovulate around 2 weeks after a miscarriage, however sex this soon can increase your risk of internal infection.

The ACOG advises that you wait at least until you have another period before trying to get pregnant.

Remember that you may have recovered physically but have you recovery emotionally from your miscarriage. This is a huge consideration for you and your partner before trying for another baby.

—

I hope that these tips provide you with some degree of comfort during this awful time for you.

Miscarriage is never you’re fault. You may find it useful to know some lifestyle changes you can make to reduce your risk of a further miscarriage.

I wish you all the best with your recovery and hope one day you get to meet your Rainbow baby.

The post 12 Useful Miscarriage Recovery Tips for Pregnancy Loss appeared first on Stork Mama.

Sadly 1 in 4 women will miscarry in their childbearing years. Early pregnancy loss is often unexpected and often can’t be prevented.

Up to 80% of these losses will occur in the first trimester (up to 12 weeks).

Yet there are ways you can reduce your risk of miscarriage by making some lifestyle changes.

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12 Ways to Reduce Your Risk of Miscarriage

1. Stop Smoking

You are probably already aware that smoking is harmful to both you and baby.  Smoking reduces the amount of oxygen to your baby, which puts you at a higher risk of miscarriage.

If someone else in your house smoke encourage them to give up too. Research has shown that passive smoke is just as bad for your baby.

Second-hand smoke can linger for up to 5 hours, even when windows and doors are open.

Ask your caregiver if they provide a smoking cessation service to give you support. Giving up smoking will prevent future pregnancy complications.

As a smoker, your baby is at higher risk of premature birth, low birth weight, stillbirth, cot death, and asthma.

2. Ditch the Drugs

Any drugs you take in pregnancy can affect your baby. That includes those on prescription, over the counter, herbal remedies or illegal substances.

Recreational drugs such as cocaine, crack, heroin and amphetamines are known to increase the risk of miscarriage. These drugs affect your baby’s blood supply and brain development.

If you feel you are addicted to drugs discuss with your doctor to get help.

If you are taking prescription drugs, discuss this with your doctor. Do this as soon as you find out you are pregnant.

Never stop taking your medication cold turkey as it may affect your condition.

Your doctor may advise you to stop taking the medication, change the type or alter the dosage for safe use in pregnancy.

3. Say No to Alcohol

It is unknown how much alcohol is safe to take in pregnancy. Excessive drinking is known to be linked to a higher risk of miscarriage.

Drinking alcohol in pregnancy is also linked with Fetal Alcohol Spectrum Disorders (FASD).

FASD is a range of physical, mental, behavioral and learning disabilities. Seek help if you feel like you cannot give up alcohol during your pregnancy.

Because there is no ‘safe’ limit, the recommendation is to avoid alcohol completely. Try some great alcohol-free wines or beers if you have a special occasion during your pregnancy.

If you choose to continue drinking it is believed that you should drink no more than 1-2 units per week.

READ MORE: 12 Useful Miscarriage Recovery Tips

4. Reduce Caffeine Intake

Studies have shown that consuming over 200mg of caffeine per day doubles your risk of miscarriage. Caffeine is found in a lot more than your coffee so it can quickly add up.

Here are some figures to give you an idea of what you’re consuming:

• Instant Coffee (per cup) 75mg
• Brewed Coffee (per cup) 100mg
• Regular tea (per cup) 50mg
• Regular Cola (per can) 40mg
• Energy Drinks (per can) 80mg
• Chocolate (per bar) 50mg

We recommend cutting back your intake of these drinks. If you feel you can’t go without then opt for a de-caff or caffeine-free versions.

5. Watch Your Weight

Having a BMI over 30 or under 18 in pregnancy puts you at greater risk of miscarriage. The aim is to maintain a healthy weight with a balanced diet and exercise.

Your doctor may wish to refer you to a dietician to create a diet plan for you to follow.

Weight loss in pregnancy is not recommended as it can harm your baby. However, women with a raised BMI are expected to gain less weight.

The aim is no more than 11-20lbs. This accounts for growth such as baby, placenta, fluid, and blood.

6. Get a Work Assessment

If you work in a high-risk area, you may want to inform your employer of your pregnancy as soon as possible. Your employer should do a risk assessment of your workplace and alter any duties deemed as putting your baby at risk. 

Jobs that increase your risk of miscarriage involve:

Hazardous substances – This includes infection risk and chemical use.

Excessive standing – Longer than 2-3 hours at a time without a break.

Night shift – Long hours and unsocial shifts as well as early starts, last finishes, and overtime.

Work-related violence – Threatened abuse work such as security, police or mental health care.

Radiation exposure – Work which includes x-rays or scanning.

7. Be Aware Of Infection

Undiagnosed infections are thought to be the main cause of many miscarriages. These can include urine infection, sexually transmitted disease or the flu.

Situations that put you at great risk of infection include food poisoning and cleaning out cat litter trays.  

You may also want to check that you have had all your immunizations such as rubella, as your immune system is weaker in pregnancy.

If you are feeling unwell with a fever or shivers, then contact your caregiver straight aware.

You probably need antibiotics to clear an infection and may need to be admitted to hospital for further investigations.

8. Go To Appointments

During pregnancy, you are scheduled appointments to get an overall health check each time. Things can change quickly in pregnancy, and your care provider may need to refer you for further care.

Your first appointment is essential to pick up on any conditions you may have or what support you need in pregnancy.

You will have regular blood work and be offered screening tests and scans to detect any issue with you or baby.

Some conditions may put you at great risk of miscarriage and need to be managed to reduce this risk to you and baby.

Use this time to ask your caregiver any questions or address any concerns.

9. Avoid Certain Foods

In pregnancy, there is food which can make you ill or put your baby at risk.

Food poisoning is a common cause of miscarriage, due to bacteria are known as listeria toxoplasma or salmonella.

Foods at the greatest risk of contamination are:

• Unpasteurized Milk
• Blue or soft cheese
• Raw or undercooked meat
• Pate
• Raw or undercooked eggs
• Raw Shellfish

Foods which can cause a risk to your baby include:

• Liver Products – Any food which contains high levels of vitamin A can be harmful to your baby. This is why you should avoid regular vitamin supplements as they include vitamin A.
• Deep-Sea fish – Shark, swordfish, and marlin should be avoided. Oily fish such as tuna, mackerel, herring, sardines, and trout must be limited as they contain high levels of mercury which can affect your baby’s brain development.

Eating fresh fruit and vegetable daily and take a vitamin supplement will half your risk of miscarriage.

Remember to use a pregnancy-specific vitamin supplement, these are the ones I  recommend to moms.

10. Get Stress Under Control

Research shows that women who feel excessive stress in the first 3 months of pregnancy are more likely to miscarry.

Try to identify exactly what triggers your stress throughout the day.  

Tips such as getting more sleep, better time management, and relaxation techniques will all help relieve stress.

Pregnancy itself can make you more stressed especially if you’ve miscarried before.

You may want to ask your doctor if they can do an early scan if you feel it will ease your mind.

11. Brush Your Teeth

Poor dental hygiene puts you at greater risk of miscarriage than if you regularly attend a dentist.

Pregnancy can really affect your teeth. The progesterone hormone can cause swelling, loose teeth, sensitivity, and plaque.

Brush your teeth twice a day with fluoride-based toothpaste for two minutes each time.

Regularly visit your dentist for routine appointments. If your gums are bleeding and it doesn’t resolve, make an appointment with your dentist or hygienist.

If you suffer a lot from morning sickness avoid brushing immediately. The acid can erode your teeth quickly.

An alternative is to rinse your mouth with an alcohol-free mouthwash.

12. Know Your Genetics

Recurrent miscarriage can be caused by genetic disorders preventing your baby from developing.

If you have a family or pregnancy history affected by an abnormality you should seek genetic counselling.

You will be offered both screening and diagnostic tests in pregnancy to detect your risk of the genetic disorder.

If you have a family history of neural tube defect such as cystic fibrosis then taking folic acid can reduce this developing.

Opt for a high 5mg dose is to improve your baby’s brain and spinal cord growth.

The post 12 Ways to Reduce Your Risk of Miscarriage appeared first on Stork Mama.