Is Pregnancy Really Shrinking Your Brain? How to Support Brain Health During and After Pregnancy

These hormones don’t just control physical changes; they also impact brain function and memory. Hormones like estrogen, progesterone, and oxytocin flood the brain, creating a unique neurological environment.

This often leads to "pregnancy brain," where expectant mothers might find themselves more forgetful and moody, less focused, and down in energy level. What's even more important is that the change can affect women more than two years postpartum.

So, how can you take care of your brain health during and after pregnancy?

Whether you’re pregnant, planning to be, or just curious about our brain's adaptability, this guide is here to offer you some valuable insights and practical tips to support brain health during and after pregnancy.

Understanding the Brain Changes During Pregnancy: What Really Happens?

When a woman becomes pregnant, her body goes through many changes. Scientists compare it to going through puberty again. From hormonal shifts to physical changes, the body is in a constant state of transformation.

One of the key parts of our body that goes through significant changes during pregnancy is our brain. These changes are necessary for supporting the growth and development of the baby, but they can also impact how we think and feel.

According to Nature Neuroscience, pregnancy induces substantial changes in the brain, specifically decreasing gray matter volume in regions associated with social cognition, while leaving white matter structures unaffected.

Scientists suggest that this change isn't entirely a bad thing.

It rewires new mothers' brains, making them more empathetic and attuned to their babies' needs. This enables them to better detect social cues and make wiser decisions for themselves and their children.

This transformation occurs regardless of whether the mother conceived naturally or through in vitro fertilization.

After six years, gray matter volume in these areas remains relatively smaller than before pregnancy except for the hippocampus, which deals with memory. This part of the brain actually regrows so the brain can get back to its former state.

The Science Behind Brain Shrinkage: Why Does Your Brain Change During Pregnancy?

So, what is the reason for this brain shrinkage during pregnancy? Scientists attribute it to hormonal fluctuations, the stress, and the lack of sleep related to pregnancy.

Estradiol is the main form of estrogen in women's bodies during reproductive years. It plays a huge role in women's bodies. It's responsible for the cardiovascular system, brain function, and bone health.

Research shows that during the menstrual cycle, especially in the menstrual phase when estradiol levels are low, the gray matter volume in the left inferior parietal lobule (IPL) increases. Plus, the cortical thickness in this region is greater compared to other phases.

However, as estradiol levels rise during the follicular phase and peak in the ovulatory phase, the gray matter volume in these areas decreases.

During pregnancy, the placenta increases the production of estradiol to keep the pregnancy going and inducing labor later. However, unlike the menstrual cycle where the hormone fluctuation is temporarily short, the estradiol change during pregnancy lasts the whole nine months in the bloodstream.

The result is shrinkage of the gray matter volume especially in the left superior frontal gyrus, the left middle temporal gyrus, and the right superior temporal gyrus. These areas of the brain have been linked to short-term memory, long-term memory, and social cognition.

Other Hormones At Play With Cognitive Functioning: How Do They Affect You?

Estrogen isn't the only hormone that plays a significant role in brain health during pregnancy. Progesterone and cortisol also have an impact on cognitive functioning.

Progesterone: Does It Cause Brain Fogginess and Lowered Energy Levels?

Progesterone is another hormone that rises during pregnancy. Initially produced by the corpus luteum to support early implantation and development, the placenta takes over hormone production around the end of the first trimester.

It maintains high progesterone levels to:

• Keep the uterus relaxed.
• Prevent premature labor.
• Enhance nutrient supply to the fetus.
• Modulate the maternal immune system to protect the fetus.
• Helps develop the fetus brain and neural circuit.
• Prepares the mother's body for childbirth and lactation in late pregnancy

While these are necessary for a healthy pregnancy, they can also cause some side effects. Increased progesterone levels can affect the GABA neural receptor functioning.

Cortisol: The Stress Hormone’s Surprising Impact on Brain Functioning

Cortisol, the main stress hormone, really ramps up during pregnancy, with levels soaring up to four times higher than usual. While this spike is completely normal and necessary for the fetus development, it can still affect brain function.

However, many women don't have the luxury of just relaxing during pregnancy. They still need to go to work, take care of their family and household, and juggle other responsibilities. All this multitasking can really spike their blood cortisol levels.

Studies show that higher cortisol levels can raise blood pressure, potentially limiting blood flow to the baby and affecting its physical growth and neural development. As a result, these babies often weigh less at birth and can be fussier and more irritable compared to those born to mothers with normal cortisol levels.

With more baby-related challenges to manage, these mothers end up in a vicious cycle of losing more sleep and increasing stress. All this can impact the mother's brain function, gut health, immune system, and mental health.

Over time, chronic stress damages the synapses within the hippocampus, reducing its volume. This impairment affects learning and memory skills, such as verbal recall and spatial memory.

Practical Tips for Supporting Brain Health During Pregnancy: What Can You Do?

Now that you know more about how hormonal changes can affect brain functioning during pregnancy and after childbirth, the question is how can women support their brain health during this time?

Diet and Nutrition: Which Foods Are Best for Your Pregnant Brain?

While many women worry about the excess weight they gain during pregnancy, it's important to focus on the quality and variety of food that are beneficial for both the mother and the baby.

A balanced diet rich in essential nutrients is key to maintaining hormonal health. 

Put an omega-3 icon in front Omega-3 fatty acids, present in fatty fish, flaxseeds, and walnuts, are crucial for brain function and hormonal balance. These fatty acids contribute to the production of anti-inflammatory compounds and help regulate neurotransmitter activity.

Put a vitamin B icon in front B vitamins, especially B6, B9 (folate), and B12, play a vital role in hormone production and regulation. Excellent sources of these vitamins include leafy greens, legumes, nuts, seeds, and fortified grains.

Put a magnesium icon in front Magnesium, found in nuts, seeds, whole grains, and leafy greens, aids in regulating cortisol levels and promoting a healthy stress response. Additionally, iron, available in red meat, poultry, beans, and spinach, is essential for oxygen transport and energy production, both of which are critical during pregnancy.

It's always an excellent idea to check with your obstetrician (OB) who can help you to develop an appropriate diet for your specific needs.

Lifestyle Changes to Support Brain Health: What Habits Should You Adopt?

Your lifestyle choices are key to keeping your brain healthy, especially during pregnancy. Staying active, mentally engaged, and getting enough sleep are crucial for your cognitive function, mood, and overall well-being.

Physical Activity: How Exercise Can Benefit Your Brain and Mental Health

Exercise offers a multitude of benefits for both brain and mental health. It stimulates neurogenesis—the formation of new neurons—particularly in the hippocampus, an area crucial for memory and learning.

Regular physical activity also enhances neuroplasticity, enabling the brain to adapt and reorganize itself.

Moreover, exercise boosts mood by elevating levels of neurotransmitters such as serotonin and dopamine, which are essential for emotional regulation. It also reduces cortisol, the stress hormone, lowering chronic levels that can negatively affect cognitive function.

Recommended Types of Exercises: Which Workouts Are Safe During Pregnancy?

Pregnancy is a unique period requiring adjustments to exercise routines to ensure the safety and health of both the mother and the developing fetus. 

Mental Stimulation: How to Keep Your Brain Sharp During Pregnancy

Engaging in mentally stimulating activities can help maintain cognitive function and protect against cognitive decline. 

These activities are excellent for keeping the brain active:

Sleep and Rest: Why Are They Crucial for Brain and Gut Health?

Sleep is vital for cognitive and gut health, playing an essential role in maintaining overall well-being. 

Even when you're not pregnant, getting fewer than 7 hours of sleep in a single night can cause as much harm as consuming a high-fat diet for six months.

The lack of sleep can affect memory, decision-making, and even the body's ability to regulate blood sugar. When you're pregnant, your body is working hard to support the growth and development of your baby.

From the moment of conception, significant changes occur, including increased blood volume, hormonal shifts, and the development of the placenta. It's normal to feel more tired during this time, as your body is expending extra energy to nurture the life growing inside you.

Listening to your body and getting rest when needed is key. Aim for 8-10 hours of sleep each night and take naps if you need them. Creating a relaxing bedtime routine, avoiding caffeine, and making your sleep environment comfy can boost your sleep quality. Prioritizing sleep not only benefits your health but also supports your baby's healthy development.

Mental Health and Emotional Well-being: How to Stay Balanced During Pregnancy

Maintaining mental health and emotional well-being during pregnancy is crucial for both you and your baby. With all the significant hormonal, physical, and emotional changes, it's normal to feel a bit overwhelmed. Here are some tips to support your mental health during pregnancy:

Stress Management Techniques: What Methods Can Help You Relax?

Learning how to manage your stress level is a skill that will benefit you throughout your life, even after pregnancy. 

Cognitive Behavioral Therapy (CBT) and Other Therapeutic Approaches: Could They Benefit You?

Many people believe that therapy is only for the mentally unwell, but it can actually benefit anyone who wants to improve their well-being.

Other therapeutic approaches, such as interpersonal therapy (IPT), can also be beneficial during pregnancy. IPT focuses on improving relationships and communication skills to reduce stress and improve mental health.

Support Systems: Why Is Emotional and Practical Support Essential?

Pregnancy can sometimes make you feel isolated from your usual support network, especially if you're feeling unwell or on bed rest. It's important not to shut yourself off from friends and family—reach out for support.

It is also a good time to have conversations with your partner about the support they can provide and any expectations they may have. Remember to be open and honest with each other, and don't be afraid to ask for help when you need it. Your partner can also attend appointments with you or participate in childbirth classes to stay informed and involved in the pregnancy journey.

If you have a limited physical support system, you can also seek support from online communities and prenatal classes. Connecting with other moms-to-be can provide a sense of community and offer valuable advice and support.

Remember, it's okay to ask for help when you need it. Taking care of yourself is crucial during pregnancy for both your physical and emotional well-being.

Post-Pregnancy Brain Care: How to Continue Supporting Your Brain Health

Many times, a family concentrates on the needs of the baby after giving birth without acknowledging the mother's needs. Our culture expects mothers to bounce back quickly after giving birth, but the reality is mothers need a lot of time to heal from that huge "wound".

Taking the time to prioritize self-care has never been more important than ever after giving birth. Remember that your partner, family, and friends can also provide support during this time. 

Remember, taking care of yourself is not selfish. It's necessary for your well-being and for you to be the best mother you can be. Don't hesitate to reach out for help and support when needed. You are not alone in this journey.  Soothing music or natural sounds can also help create a calming atmosphere.

Bottom Line: Why Listening to Your Body Is Key During and After Pregnancy

Scientists are just beginning to discover all the ways pregnancy affects the brain. Rather than believing what our cultures tell women about doing extreme workouts during and after pregnancy, know that it is okay to listen to your own body and decide what is best for you and your baby.

Every woman's experience is unique, and there’s no one-size-fits-all approach to caring for your physical and mental health during pregnancy and postpartum. Be kind to yourself, make self-care a priority, and reach out for support when you need it.

Motherhood is a journey with its ups and downs, but with the right tools and support, you can navigate it successfully. Remember, taking care of yourself first is key to being able to care for others.

References

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