Supporting a positive pregnancy
It all begins with Supporting low mood by changing hormonal flow
Pregnancy is one of the most dynamic and turbulent times in a person's life, so many different changes occurring so quickly, triggered by fluctuations in key hormones and the body undergoes deep bio-physio-psycho-social changes that can cause low moods. There are ways to support a rapidly changing hormonal flow during pregnancy.
Cortisol is a yang stress hormone produced in the adrenal glands. Like other stress hormones cortisol is released in response to any real or perceived stress be it physical or emotional. Such stressors are overworking, overthinking too much, excess exercise, and emotional upset. Cortisol accelerates during pregnancy to help with foetal development and to give extra energy during the birth. This excessive amount of cortisol blocks out positive and nurturing sex hormones that are needed to tap into happy hormones. Too much cortisol contributes to low moods, and blocks access to oxytocin.
Parents' stress can be managed to reduce elevated cortisol levels. Studies show that practising yoga during pregnancy relieves stress, reduces anger and depression, and reduces cortisol as shown in the salivary tests found in a recent study. Yoga while pregnant has been proposed to modulate the HPA axis by buffering cortisol release in response to stress, and is considered to keep women relaxed during pregnancy.
Kimberley Ann Johnson writes that recalling your favourite vacation spot allows you to exhale and slow down’ when you feel overwhelmed, calling this the ‘cross training your nervous system’ technique. This practice will also give you a way to reconnect to the present moment through your
senses, which is one way to generate more sex hormones, contributing to lowering low moods, anxiety and stress.
Throughout pregnancy a woman's brain is marinated in neurohormones that are manufactured by the foetus and placenta. When the egg fertilises, it implants firmly into the uterine lining, as soon as the blood supply and the foetus are connected - hormones change in the pregnant person's body and brain. Progesterone and oestrogen levels climb into the bloodstream and brain. While typically secreted by the ovaries, these two hormones are also produced by the placenta during pregnancy. By the sixth week of pregnancy, oestrogen levels are around three times the peak levels in a typical menstrual cycle.
Oestrogen and progesterone have long been known to exert powerful effects on brain functioning, and may even explain sex differences in the presentation of psychiatric disorders such as schizophrenia and depression. Oestrogen, for instance, has been linked to increases in dopamine and serotonin receptors in regions of the brain important for regulating emotions, behaviour and mood.
Restorative yoga postures can relax the nervous system and thereby improve the functioning of the endocrine system, which supports the body to adapt to hormonal fluctuations. For many pregnant people stress, fatigue and overwhelm can trigger low moods more so than when not pregnant.
Yoga, dance, swimming, walking, light body massages - moving your body, oxygenating the body, enliven the mind, can lift moods, balance hormones and prevent low moods. Consistent and regular exercise increases the activation of motor neurons which in turn activates serotonin neurons, even with light exercise, you can increase serotonin production which in turn will shift low moods.
Oxytocin, ‘the hormone of love’ engendered through love and trusting relationships and secreted by the pituitary gland. This hormone is a pregnant person’s best friend, promoting a smoother pregnancy, suppresses low moods, pain in labour and supports postnatal.
It is widely known amongst midwives to keep oxytocin pumped in the body and that fear is one of the disruptors of high oxytocin levels. Releasing and letting go of fear through Kundalini Global postures, gratitude, prayer and breaths to allow more oxytocin into the system. When the levels of oxytocin are high we are in our parasympathetic system, often feeling more calm, peaceful, calm, content, happy, at ease, safe.
Feeling exposed, humiliated, abused, ignored, or emotionally unsafe may inhibit the oxytocin flow. Compassion can stimulate the flow. This might be felt through expression of love, a smile, a gentle touch, a gesture, eye contact or simply being present with another person, a friend, a partner or family member.
Oxytocin, the shy hormone, likes to be warm, cosy, dark and undisturbed - candles, soft light, music, log fire and no interruptions. Drs Laura Cousin Klein and Shelly Taylor are authors of a study at UCLA on the role of oxytocin, referred to as ‘the cuddle hormone.’ Their study on women’s response to stress showed that men tend to isolate themselves when stressed women find great comfort in tending to children or befriending other women. The more she tends and befriends others, the more her oxytocin levels increase. Oxytocin serves to counter stress, calm and reverse low moods. Having a good circle of friends, family, and a community is vital for mental health and increase of oxytocin when pregnant.
To get a good dose of oxytocin embrace in a hug (at least 32 seconds) until you feel your mind slow, your body settles, ’the drop’ (after 32 seconds) this is when oxytocin is released into the body. Eye gazing and synchronising breathing with your partner can also calm and release more oxytocin.
After the delivery of the placenta hormones start to shift dramatically. Within the first two days an exhilarating high may be experienced and as the endorphins start to wear away it is normal that fluctuations of low moods and emotions may appear. The process of hormonal calibration continues for months as the body starts to bring the uterus back to its original size and creates large amounts of milk. The body is flushing unnecessary hormones out of the body. The very act of crying is a part of this important elimination process too. If a woman feels safe, secure and protected her body will produce the sex hormones that reinforce the feeling of relaxation which in turn helps with milk production and the healing process.
Breathwork, which incorporates pausing between inhalations and exhalations, shifts autonomic activation to the parasympathetic nervous system through activation of the vagus nerve, promoting relaxation and reducing anxiety. The parasympathetic nervous system leads to rest, conservation, and restoration of energy and a reduction in respiration rate, allowing presence, serotonin, and DHEA to submerge the body - suppressing low moods during pregnancy.
Positive self talk, affirmations, expressing self, singing and chanting can decrease stress and enhance positive mood. Humming alone can boost the production of nitric oxide in the body. Nitric oxide helps regulate the nervous, immune, and cardiovascular systems. This in turn can help increase blood flow and muscle relaxation.
Jai Dudeja, Scientific Analysis of Mantra-Based Meditation and its Beneficial Effects, found that Chanting mantras activate the glands to secrete happy hormones like serotonin and endorphins, in the mother's body to relieve psychological disturbances. Having a great connection with mother through umbilical cord the foetus mimics the mother and imbibes these happy hormones to stay happy.
Estrogen is also more than a reproductive hormone. It is an important part of the production of neurotransmitters, chemicals like dopamine and serotonin, that influence and stabilise a good mood. Estrogen helps you connect with others through empathy and facial expression recognition. When estrogen is interrupted and declines the feel good transmitter serotonin does too.
Progesterone levels have important implications on brain function and mood; a breakdown product called allopregnanolone creates calm, as well as deep, restful sleep. Part of the serotonin production and calms the nervous system. The huntress of hormones, testosterone, produced in the adrenals - part of your sex drive and also your sense of confidence and assertiveness.
Humans have hormonal needs that are hardwired to a much more natural, softer pace of life that is more connected to nature. Sleep and having a substantial amount of natural light is vital to supporting mood and hormonal flow. Circadian rhythm disruption which can happen during pregnancy has an impact on the body and elevates cortisol. Cortisol suppresses melatonin, and melatonin is a big part of regulating sleep, pulsatile release of GnRH bran, which signals production of estrogen and progesterone, melatonin is produced from serotonin, whose production depends on adequate estrogen levels.
Excellent nutrition, adequate rest, herbal sources and exercise is required to stabilise hormones and low moods. Avoiding caffeine and sugary foods to prevent sugar crashes. Staying well hydrated to prevent irritability, tiredness and depressed states. Calming herbal teas that are recommended for pregnancy by a certified herbalist; chamomile, passionflower and milky oats. A strong nettle infusion to regulate blood sugar and build iron levels. Herbal baths can be invigorating and reduce fatigue. Good essential oils choices for pregnancy to add to your bath; lemon, orange, sandalwood and rosemary.
B6 (pyridoxine) is required for a healthy nervous system, antibodies and red blood cells. It is associated with hormonal balance, depression may be caused by low b6 deficiency. Rich food sources include brown rice, wheat bran and germ, blackstrap molasses, nutritional yeast, bananas, salmon and organ meats.
Research shows that when we smile, endorphins - feel good neuropeptides are released into the body. This is why humans like to smile and laugh. When a pregnant person is in pain, low, in labour encourage to the person to turn their corners of their mouth, make them laugh - to allow an uproar of endorphins to be released into the body.
During pregnancy the placenta takes over the production of hormones in the second trimester. Oestrogen acts as the master regulator of the other key hormones. Progesterone is estrogen's counterpart. A woman's progesterone levels increase to up to 200 hundred times in their normal levels during pregnancy. Progesterone is what gives pregnant people a happy, dreamy and balanced emotional state - a sharp decrease in progesterone can leave a new parent feeling less resilient.
Just as oestrogen is balanced by progesterone cortisol's main balancing partener is DHEA. Serving to buffer, balancing and an antidote to increase
cortisol in the body. It is made in the adrenals. Yin hormones such as DHEA, oxytocin and prolactin serve to balance our emotions and hormones.
Ayurveda and Chinese medicine both offer wisdom for finding balance during pregnancy and after, to restore vitality and support low moods. In classical Chinese traditions it is recognised that this major life transition of pregnancy needs special attention with respect to food and lifestyle. One important part in Chinese medicine is nourishing the yin, and chi.
Pregnancy is primarily a yin state while birth is a dynamic balance of yin and yang. Birth creates a yin deficiency and if the parent is already yin deficiency before birth - more chi, heat, light, and cortisol are needed. In Chinese medicine blood and chi are interconnected. When blood is ample, the spirit is quiet, so nourishing blood, building blood and revitalising chi is key to restoring happiness and health.
After birthing, warming foods in Chinese medicine are key to full restoration to the parents body which will allow the natural flow of hormones to restore and reverse low moods. Foods such as beef, chicken, eggs, black sesame seeds, dates, cooked greens and soups (seasoned with ginger, cinnamon and pepper) are recommended.
In Ayurveda a lot of focus is on the after birth a parent needs to eat and digest enough tissue building food so that there is substance enough to form breast milk without having to leech from her own energy stores and decrease her own vital tissues. Taking much rest and time to restore mind and body. Taking time with their baby, spending time in nature, meditating, and drinking herbal teas.
Simple moments of eye gazing with their newborn can release the love hormone, serotonin. Resting one’s eyes is important to not tax the blood in the liver, both the organ and the meridian which is sometimes defined after birth. Screen gazing should be minimised and more natural light to trigger serotonin production during this sacred time. Prayer and meditation can be taken upon to clarify the mind and become closer to the heart.
After the delivery of the placenta hormones shift dramatically - it is likely to experience an exhilarating high. After 48 hours endorphins begin to wear away and fluctuations in mood and emotions can be experienced. Sometimes labelled the baby blues. From the time the placenta is birthed to when the breast milk comes in estrogen and progesterone levels plummet to the levels of menopause. Progesterone, the chill hormone, goes completely offline - the process of hormonal calibration continues for months as the body works to get the uterus back to normal size. The body is flushing itself of excess fluids that store unnecessary hormones.
Balance is key to hormonal flow and supporting low moods. Yin balances yang, yang balances yin. Too much of either disrupts the balance. In pregnancy, it is very important to lift the spirit through stress reduction, lifestyle, exercise and dietary choices to shift the flow of hormonal flow and trusting the body.
By Julie Faye Evans
