It’s not exactly breaking news, but yes, your body will change when you’re pregnant – and so will your mood. Huzzah!
Why? Pregnancy brings about massive hormonal shifts, and those shifts can be challenging to navigate. Not to fear though, understanding what’s happening to your hormones can help you manage them more effectively and maintain your wellbeing throughout your pregnancy.
To aid in your enhanced understanding, we’ve spoken to clinical nutritionist Lisa Hanlon for her expert guidance on what to expect from your hormones when expecting.
What hormones are high during pregnancy?
Okay, we know that there are going to be hormone fluctuations during pregnancy, but what exactly are these hormones that are bouncing all over the place?
According to Hanlon, there are a few main hormones that are responsible for bodily changes and mood shifts. They are:
Human Chorionic Gonadotropin (hCG)
This is what is often referred to as the ‘pregnancy hormone’. As Hanlon explains, “HCG is produced by the placenta and is one of the first indicators of pregnancy. It helps maintain the corpus luteum, which produces progesterone during the early stages of pregnancy.”
Progesterone
“This hormone increases significantly during pregnancy and plays a crucial role in maintaining the uterine lining, preventing contractions that could lead to premature labour, and supporting your immune system to prevent it from attacking the foetus,” explains Hanlon.
Oestrogen
You can expect levels of oestrogen to rise steadily throughout pregnancy. According to Hanlon, this influx supports the development of foetal organs, regulates other hormones, and promotes the growth of the placenta. It also prepares the body for breastfeeding by stimulating breast tissue growth.
Oxytocin
AKA the ‘love hormone’, oxytocin levels rise towards the end of pregnancy, which Hanlon says “plays a key role in labour by stimulating uterine contractions.” After birth, oxytocin also helps with bonding and milk ejection during breastfeeding.
How do hormones effect mood during pregnancy?
The hormonal changes during pregnancy can have a huge impact on your mood, as Hanlon explains. “Fluctuations in progesterone and oestrogen can lead to mood swings, similar to those experienced just prior to menstruating but often more intense. These hormones can affect neurotransmitter levels in the brain, influencing your emotional state.”
Not everyone will experience these hormones in the same way, however. Progesterone has a natural calming effect, but it can also lead to feelings of fatigue and sadness when levels fluctuate, according to Hanlon. Estrogen on the other hand can often boost your mood by increasing serotonin, but it can also contribute to irritability and anxiety when its levels swing.
How do I check my hormone balance?
To assess your hormone balance, Hanlon recommends starting with a blood test to measure key hormone levels. She also says that saliva or urine tests can provide valuable insights, particularly for hormones that fluctuate throughout the day.
“Keeping a journal of symptoms, such as changes in mood, energy, or menstrual cycles, can also help identify potential imbalances,” Hanlon says. “When preparing for a blood test, it’s important to fast for 8-12 hours beforehand and avoid heavy exercise or supplements for a few days prior to ensure accurate results.”
How can I keep my hormones balanced during pregnancy?
While hormonal fluctuations are a natural part of pregnancy, there are steps you can take to support hormonal balance. Hanlon has a few tips to keep things neutral:
- Eat a balanced diet: Eating a nutrient-dense diet rich in whole foods can help stabilise your hormones. Focus on foods high in omega-3 fatty acids (like fatty fish and flaxseeds), which support hormone production, and include plenty of fibre to help regulate oestrogen levels.
- Exercise regularly: Engaging in regular, moderate exercise, such as walking, swimming, or prenatal yoga, can help manage stress, boost mood, and support hormonal balance.
- Prioritise adequate sleep: Aim for 7-9 hours of quality sleep each night. Good sleep hygiene supports hormonal balance and helps regulate stress hormones like cortisol.
- Manage your stress: Practice relaxation techniques such as deep breathing or meditation to keep stress levels in check. Chronic stress can lead to imbalances in cortisol, which can affect other hormones.
- Stay hydrated: Drinking plenty of filtered water helps maintain blood volume and supports overall health, which is crucial for hormone regulation.
What foods help balance female hormones?
“Your diet is one of the most powerful tools you have for balancing your hormones,” says Hanlon. “Focus on nutrient-dense foods like vegetables, fruits, lean proteins, and healthy fats. Incorporate foods that support hormone production, such as omega-3 fatty acids (found in fatty fish and flaxseeds) and high-fibre foods (nuts, seeds, whole grains), which can help regulate oestrogen levels by binding to excess oestrogen in the gut and preventing it from re-entering the bloodstream. Any foods that support gut health, such as fermented foods (sauerkraut, kimchi, kefir) will help balance hormones.”
What are the symptoms of hormonal imbalance during pregnancy?
While some degree of hormonal fluctuation is normal during pregnancy, significant hormonal imbalances can lead to more pronounced symptoms.
“One common symptom of hormonal imbalance can be severe mood swings or depression that go beyond the typical emotional changes associated with pregnancy,” says Hanlon. “Other signs of hormonal imbalance may include excessive fatigue, persistent headaches, or changes in skin condition (such as acne or dryness).”
Hanlon advise that if you experience persistent feelings of sadness, hopelessness, or anxiety, it’s important to seek support from your healthcare provider.
When do hormones start to change, and when are they at their worst?
It won’t take long for hormonal changes to start making their presence known once you’ve conceived. These changes begin almost immediately after conception, with HCG being detectable as early as 10 days later.
Hanlon notes that it is during the first trimester where many women experience the most dramatic shifts in hormone levels. “This period is often marked by nausea, fatigue, and mood swings,” she says. Moving into the second trimester, many women find that their symptoms improve as the body adjusts to the new hormone levels. But it isn’t smooth sailing from there, as Hanlon warns that “in the third trimester, hormones like oestrogen increase again, preparing the body for labour.”
