Your stress hormone plays a bigger role in pregnancy than you might think.
Pregnancy can be one of the most beautiful, transformative, and overwhelming times of your life. Between preparing for your growing family and navigating physical changes, stress can often feel unavoidable. And while some stress is perfectly normal, chronic or prolonged stress can have a real impact on your health and your baby’s development. The culprit? Cortisol which is the body’s primary stress hormone.
Here’s what you need to know about cortisol, how it affects pregnancy, and science-backed ways to keep stress in check.
What is Cortisol, and Why Does It Matter?
Cortisol is a hormone produced by your adrenal glands in response to stress. It’s part of the body’s "fight or flight" system and plays a critical role in regulating metabolism, blood sugar, and inflammation. During pregnancy, cortisol levels naturally increase to support fetal development. However, too much stress and therefore, too much cortisol can have unintended consequences.
Increased cortisol during pregnancy has been associated with:
- Preterm birth: Research shows that elevated cortisol may increase the risk of premature delivery.
- Low birth weight: High cortisol levels have been linked to restricted fetal growth, leading to babies born at a lower weight.
- Fetal brain development: Prolonged exposure to maternal stress hormones can influence the baby’s neurological development, particularly affecting emotional regulation and cognitive functions later in life.
While occasional stress is not harmful—after all, stress is part of life—managing prolonged or chronic stress is key for both your health and your baby’s well-being.
Science-Backed Tips to Manage Cortisol During Pregnancy
Prioritize Restorative Sleep
Sleep is your body’s best reset button, but pregnancy can make restful sleep a challenge. Cortisol follows a natural rhythm, peaking in the morning and lowering at night, but disrupted sleep can keep levels elevated. Try these tips:
- Create a calming bedtime routine with dim lighting and limited screens.
- Use supportive pillows to help with comfort as your body changes.
- If sleep feels elusive, incorporate short daytime naps to reduce fatigue.
- Magnesium has been shown to support healthy sleep, which Needed Sleep Support combines with L-theanine and chamomile to help.
Practice Gentle Movement
Exercise helps regulate cortisol and boosts endorphins—your body’s natural feel-good chemicals. A 2020 review found that regular physical activity during pregnancy reduces perceived stress and can improve mental health. Focus on gentle movement:
- Prenatal yoga or pilates for flexibility and relaxation.
- Walking, swimming, or light strength training approved by your practitioner.
Try Mindfulness and Relaxation Techniques
Mindfulness practices like meditation and deep breathing are powerful tools for reducing cortisol. Studies show that practicing mindfulness-based stress reduction (MBSR) can significantly decrease stress levels during pregnancy (Vieten & Astin, 2008).
- Start with 10 minutes of guided meditation or simple deep breathing exercises daily.
- Consider adding a gratitude journal to shift focus away from stressors.
Eat to Support Your Adrenals
Your diet can play a role in cortisol regulation. Foods rich in B vitamins, vitamin C, and magnesium support adrenal function and help balance your body’s stress response (Stracke et al., 2021).
- Include nutrient-dense foods like leafy greens, salmon, citrus fruits, and nuts.
- Balance blood sugar by pairing complex carbs (like sweet potatoes or quinoa) with healthy fats and protein.
Lean on Your Support System
Pregnancy is not the time to go it alone. Studies show that strong social support reduces stress and promotes better pregnancy outcomes (Luecken et al., 2009). Don’t hesitate to lean on friends, family, a partner, or even a professional therapist for emotional support.
Take Breaks to Reset
When life feels overwhelming, sometimes the best thing you can do is pause. Schedule small breaks throughout the day—even just 5 to 10 minutes—to relax and reset. Whether it’s stepping outside for fresh air, listening to calming music, or sipping herbal tea, these mindful pauses can lower cortisol levels.
The Bottom Line
Cortisol is an essential hormone, but keeping stress in check during pregnancy is important for both you and your baby. By prioritizing rest, movement, nutrition, and mindfulness, you can create a healthier, calmer environment as you grow your family.
Remember: it’s not about eliminating stress completely, we know that is impossible, it’s about managing it in ways that help you thrive.
