Experiencing a miscarriage is a physically and emotionally challenging event. The body undergoes significant hormonal changes during pregnancy, and these changes don't immediately revert to normal after a miscarriage. This article provides guidance on managing weight and promoting overall well-being during the recovery period following a miscarriage.
Understanding Post-Miscarriage Body Changes
The hormonal shifts that occur with pregnancy can affect weight, even after a miscarriage. Temporary changes to the body are natural, but individual experiences vary depending on factors like metabolism and hormone levels.
Hormonal Fluctuations and Weight
The hormonal changes that occur with pregnancy can take a few weeks to return to their usual levels after a miscarriage. These fluctuations can affect weight, as can other factors associated with the experience.
Weight Loss After Miscarriage
Weight loss can occur after a miscarriage. It’s normal to gain some weight with pregnancy, so after there is no longer a pregnancy, weight loss could be a normal or anticipated result. This depends on how many weeks pregnant you were when you had the miscarriage. Nausea associated with the continued presence of pregnancy hormones could also result in weight loss. The change from pregnant to non-pregnant state allows the body to store less water, leading to more urination and decreased water weight. Stress can also affect weight. If there are concerns about losing too much weight, consulting a doctor or healthcare professional is recommended.
Weight Gain After Miscarriage
Weight gain after a miscarriage should not occur due to a physiological response from the body. However, the emotional effects of having a miscarriage may affect dietary choices, leading to some weight gain. The hormonal fluctuations that come with pregnancy can make one feel hungrier, a feeling that may not disappear immediately after a miscarriage. As the pregnancy progresses, the nausea is replaced by hunger. So if the miscarriage is later, there will most likely be weight gain associated with pregnancy, which may continue for 10 to 14 days after the pregnancy hormones disappear and before appetites return to normal. Any significant changes to weight should be discussed with a doctor or healthcare professional.
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Bloating and Cramping
Bloating post-miscarriage is natural. Depending on the type of miscarriage, it’s common for a small amount of blood or uterine contents to be expelled through the fallopian tubes. This blood can irritate the bowels and cause bloating. This feeling is generally temporary, often resolving within a week. Walking and staying active can help. If you feel bloated and have other symptoms such as a fever, severe cramping, or excessive bleeding, consult a doctor or other healthcare professional as soon as possible, as these symptoms could indicate infection or other complications.
Cramping may occur the first day after a miscarriage is complete and can last for a few days. Cramping actually helps the uterus return to its usual size and can be relieved by pain medications like acetaminophen (Tylenol) or ibuprofen (Motrin), resting, and using a hot water bottle or heating pad. Pain medication typically isn’t needed after the first or second day. Significant abdominal pain or cramping that isn’t getting better requires immediate consultation with a doctor or other healthcare professional.
Breast Changes
You may notice tenderness or swelling in your breasts or chest after a miscarriage. This can last for up to 2 weeks post-miscarriage. Breasts can also feel firm, and fluid may leak out of them, particularly if you reached a point in your pregnancy where milk was being produced. Taking pain relief medications may help with these side effects. You can also try applying an ice pack to affected areas and wearing a supportive bra or compression top.
Bleeding and Other Symptoms
Bleeding is expected after a miscarriage and can happen on and off for up to a month, potentially turning into yellow or brown-colored discharge. Depending upon how far along you are, there may be more or less bleeding, but you shouldn’t be passing “chunks” of anything. Blood clots, however, may occur. Nausea and fatigue for a few days after the procedure are also common. It’s important to rest and consume plenty of fluids to help your body recover. Take pain medications as needed, following directions from your clinician or the label.
Be mindful of fever or worsening tenderness in the area of your uterus. Both of these symptoms should be seen by a doctor if they present as they can be signs of complications related to your miscarriage.
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When to Seek Medical Advice
Consult with a doctor or go to the emergency room if you have:
- Bloating that’s getting worse every day and is still present after 7 to 10 days
- Passed clots larger in size than a lemon
- Bleeding that lasts for more than 10 days
- Constipation that doesn’t resolve
- Symptoms of a urinary tract infection, such as a burning sensation or urgent need to urinate
Heavy bleeding - soaking two or more maxi sanitary pads in an hour for 2 hours straight - and pus-like discharge with a strong odor are signs you should contact a healthcare professional, too. Finally, if you still feel pregnant 2 weeks after your miscarriage or did not experience bleeding after a medical miscarriage, reach out to your doctor or other healthcare professional.
Diet Tips After a Miscarriage
What you consume after a miscarriage is crucial to your health and future fertility. Therefore, understanding the nutrients you need will pave the way for faster recovery and better health.
Balanced Diet and Nutrition
Women’s bodies naturally become weaker after a miscarriage, and if adequate care isn’t provided, it might leave further concerns and problems down the road. To avoid this, those who have miscarried need to replenish enough nutrients in their day-to-day life. Even if it’s hard to get food down at the moment, it’s important to still try to eat 3 meals a day on time. You would need proper nutrition, rest, and care.
High-Quality Protein
According to the Ministry of Health and Welfare, fish, meat, eggs, and nuts are all rich sources of high-quality protein. It’s recommended to consume them for the best replenishment.
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Nourishing Foods
It’s important to supplement enough iron, folic acid, and vitamin B6 after a miscarriage. You can find those vitamins and nutrients in food as well like pork liver, spinach, black beans, red beans, and red dates.
Hydration
Aside from minerals and nutrients, water is essential to nursing yourself back to health. After a miscarriage, it is easy for women to sweat and lose body water, so it’s important to drink fluids to avoid dehydration.
What to Avoid After a Miscarriage
Miscarriages take a toll on your body, so it's recommended to follow these guidelines to nurture yourself back to health.
Avoid Excessive Supplementation
It’s a fine line between getting enough supplements and over-supplementation. There are stages in which you can take certain vitamins and minerals, and you must remember to consult your doctor before taking anything to avoid excessive supplementation.
Less Raw and Cold Food
Colder and raw foods are generally not advised after a miscarriage, as it’s irritating for the uterus, especially while it’s still healing. Foods like cold drinks, raw foods, salads, and ice cream should be avoided.
Avoid Spicy, Irritating Food
Spicy foods containing alcohol should also be avoided as well. It’s irritating not only for the stomach but for your healing reproductive system. It’s best to keep your diet light at the moment.
Avoid Strenuous Exercises
Everyone’s physical state reacts differently after a miscarriage, but it’s still recommended to avoid strenuous exercises or to lift heavy items. If you have a habit of exercising, you can replace it with walking at the moment, and get back into exercising slowly afterwards.
TCM Doctor Explains the Stages of Conditioning
To put it simply, rest. After a miscarriage, the best way to condition your body back to health is to get adequate rest and nutrients.
Remove Blood Stasis
Helps women expel lochia from the body.
Drain Excess Water
Once lochia is gone, begin adequate supplementation.
It’s also important to remember to give yourself time to heal, emotionally and mentally. Oftentimes it’s the emotional and mental aspect of your health that also affects your physical health. We recommend finding a healthy way to express your emotions, whether it’s with family, friends, or a professional. Finding your way back is also a priority.
How Long Does It Take To Recover?
Since everyone’s body reacts differently after pregnancy and miscarriages, it varies by person. However, it generally takes about 7-30 days and would need a checkup by your doctor.
When Can I Get Pregnant Again?
It’s not just a priority to take care of your physical self, but also your mental health. It depends on each person, and we still recommend consulting a professional doctor.
When Can I Start Exercising?
Generally speaking, once you’re almost back to health and not bleeding anymore, you can start doing easier exercises. You can start more intense exercises as you progress with your doctor’s suggestions.
Postpartum Weight Loss After Childbirth
You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months. A healthy diet with daily exercise will help you shed the pounds. Breastfeeding can also help with postpartum weight loss.
Your body needs time to recover from childbirth. If you lose weight too soon after childbirth, it can take longer for you to recover. Give yourself until your 6-week checkup before trying to slim down. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has normalized before drastically cutting calories.
Aim for a weight loss of about a pound and a half a week. You can do this by eating healthy foods and adding in exercise once you are cleared by your health care provider for regular physical activity.
Women who are exclusively breastfeeding need about 500 more calories per day than they did before pregnancy. Get these calories from healthy food choices such as fruits, vegetables, whole grains, and lean protein.
Do not drop below the minimum number of calories you need. If you are breastfeeding, you will want to lose weight slowly. Weight loss that happens too fast can make you produce less milk. Losing about a pound and a half (670 grams) a week should not affect your milk supply or your health. Breastfeeding makes your body burn calories which helps you lose weight. If you are patient, you may be surprised at how much weight you lose naturally while breastfeeding.
Healthy Eating Tips for Safe Weight Loss
These healthy eating tips will help you lose weight safely.
- Do not skip meals. With a new baby, many new moms forget to eat. If you do not eat, you will have less energy, and it will not help you lose weight.
- Eat 5 to 6 small meals a day with healthy snacks in between (rather than 3 larger meals).
- Eat breakfast. Even if you do not normally eat in the mornings, get into the habit of having breakfast. It will give you energy to start your day and stop you from feeling tired later.
- Slow down. When you take your time eating, you will notice that it is easier to tell that you are full. It is tempting to multitask, but if you focus on your meal you will be less likely to overeat.
- Reach for snacks with fiber and protein to help keep you full (such as raw bell pepper or carrot with bean dip, apple slices with peanut butter, or a slice of whole-wheat toast with hard-boiled egg).
- Drink at least 12 cups of fluid a day. Keep a water bottle near the spot where you usually feed the baby, that way you'll remember to drink when they do.
- Limit drinks like sodas, juices, and other fluids with added sugar and calories. They can add up and keep you from losing weight. Avoid products with artificial sweeteners.
- Choose whole fruit over fruit juice. Fruit juices should be taken in moderation because they can contribute extra calories. Whole fruit gives you vitamins and nutrients and contains more fiber, which helps you feel full with fewer calories.
- Choose broiled or baked rather than fried foods.
- Limit sweets, sugar, saturated fat and trans-fats.
- Do not go on a crash diet (not eating enough) or a fad diet (popular diets that limit certain types of foods and nutrients). They may make you drop pounds at first, but those first few pounds you lose are fluid and will come back. Other pounds you lose on a crash diet may be muscle instead of fat. You will gain back any fat you lose on a crash diet once you return to normal eating.
You may not be able to return to your exact pre-pregnancy shape. For many women, pregnancy causes lasting changes in the body. You may have a softer belly, wider hips, and a larger waistline. Make your goals about your new body realistic.
A healthy diet combined with regular exercise is the best way to shed the pounds. Exercise will help you lose fat instead of muscle. Once you are ready to start losing weight, eat a little less and move a little more each day. It may be tempting to push yourself into a hard routine for fast weight loss. But rapid weight loss is not healthy and is hard on your body. Do not overdo it. Just a quick walk around the block with your baby in the stroller is a great way to start adding exercise to your daily routine.
Prioritizing Mental and Emotional Well-being
A miscarriage not only affects the physical health of the mother but also takes a toll on her mental well-being. The later the pregnancy, the more severe the impact.
After a miscarriage, you should allow your body to rest, focus on replenishing your energy, and take care of your health. Avoid being too hard on yourself and try to view it as an unfortunate event. You should share your negative emotions with your husband, friends, or family members to help you feel more at ease and positive. Many women worry about the possibility of another miscarriage, but you shouldn’t be overly concerned about it. Survey results show that up to 85% of mothers will have a successful pregnancy again after a miscarriage.
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