Pregnancy is a remarkable journey that transforms not just your life, but also how you experience the world around you, mama! From suddenly finding your favorite perfume overwhelming to developing a stronger sensitivity to touch, your heightened senses during pregnancy can feel like you've gained superpowers—though sometimes they might feel more like kryptonite than special abilities!
These sensory changes aren't just in your imagination. In addition to other pregnancy symptoms, they're very real adaptations noticed by pregnant women all over the world! While every pregnancy journey is unique, understanding the science behind these changes and having strategies to manage them can help you navigate this special time with more confidence and comfort.
The Nose Knows: Understanding Your Enhanced Sense of Smell
If you've found yourself able to detect what your neighbor is cooking from three houses away, you're not alone! A heightened sense of smell, also known as hyperosmia, is often reported as one of the earliest and most noticeable sensory changes during pregnancy. This supernatural-seeming ability is primarily thanks to changing hormone levels, like increased estrogen levels, progesterone, and hCG. While this might seem like an odd superpower, many scientists believe this enhanced sense of smell may have evolved to help protect pregnant women from consuming potentially harmful foods or avoiding dangerous environmental toxins.
But let's be honest…humans and food production have come a long way, so this olfactory sensitivity isn't always welcome! Many pregnant women find that previously enjoyable scents become overwhelming or even nauseating—particularly during the first trimester, though that isn't to say you won't experience or even develop heightened sensitivity during your second trimester or third trimester.
This can be especially challenging when those scents are unavoidable parts of daily life, like your partner's morning coffee or your favorite shampoo.
Managing Your Enhanced Sense of Smell:
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Keep windows open when possible to maintain good air circulation
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Use unscented, pregnancy-safe personal care products and cleaning supplies
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Store strongly scented items in airtight containers
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Consider keeping fresh lemon slices or lemon essential oil in a diffuser nearby—many women find citrus scents helpful in combatting unpleasant odors and nausea
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Ask your partner or family members to help minimize strong cooking odors by using the exhaust fan and keeping the kitchen well-ventilated
What if My Sense of Smell is Actually Reduced?
If you’re experiencing the complete opposite of the hyperosmia phenomenon, you’re also not alone! There are studies showing that some pregnant women actually experience a reduced sense of smell before giving birth.
While most women experience a return of their regular senses in the months after giving birth, don’t hesitate to reach out to your healthcare provider with any questions or concerns you might have, mama!
Taste Test: When Your Favorite Foods Feel Foreign
Did you know your sense of smell and taste are linked? Just as your sense of smell changes, pregnancy can dramatically affect how things taste, mama! Many pregnant women report experiencing changes in their taste preferences, from mild adjustments to complete food aversions. In fact, in one study, 30% of pregnant women changed their diet during their first trimester due to changes in taste (and we get it, mama—nausea and morning sickness are not fun). These changes, known medically as dysgeusia, can make formerly beloved foods taste metallic, too sweet, too salty, or just plain "off." Researchers believe this shift in taste perception is likely due to the same hormonal changes affecting your sense of smell.
The combination of a heightened sense of smell and altered taste during pregnancy isn't just a coincidence! These senses work together closely to help protect you and your growing baby. Your body becomes more sensitive to bitter tastes—which, evolutionarily speaking, could have developed to indicate potentially toxic substances. In the same way, it’s possible that cravings for certain foods might have developed as an early woman’s way of seeking out needed nutrients.
Adapting to Changing Tastes:
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Try using utensils made of alternate materials like plastic or bamboo if you're experiencing a metallic taste
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Experiment with different temperatures of food—some mamas find cold foods more palatable (though of course, your preferences may vary!)
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Keep sugar-free mints or ginger candies handy to help combat unpleasant tastes
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Stay hydrated with water flavored with fresh fruit or cucumber
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Consider taking your prenatal vitamins before bed to minimize taste-related side effects
The Power of Touch: Your Skin's New Sensitivity
During pregnancy, your skin may become more sensitive and responsive to touch, temperature, and pressure. This increased sensitivity is partly due to your expanding skin and increased blood flow, but hormonal changes also play a significant role. You might notice that your regular clothing feels scratchy, your favorite massage pressure now feels too intense, or temperature changes affect you more dramatically than before.
This heightened touch sensitivity can also extend to increased breast tenderness, particularly in the first trimester. Some studies show that affective touch, particularly through skin-to-skin contact with your baby, has been found to improve caregiver-infant bonding. So, that means it’s possible that this biological sensitivity to touch evolved to promote bonding and responsive caregiving
Managing Touch Sensitivity:
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Choose soft, breathable fabrics for clothing and bedding
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Layer your clothing to better regulate temperature and adjust to changes
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Use pregnancy-safe moisturizers to help with itchy or sensitive skin
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Communicate with your partner about comfortable levels of touch
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Consider investing in a pregnancy pillow to help manage pressure points
Seeing Changes: Your Vision
Those pregnancy hormones don't stop at smell and taste—they can affect your vision too! Many expecting mamas experience changes in their eyesight during pregnancy, from mild blurriness to increased sensitivity to light—some pregnant women even experience newfound nearsightedness! These changes are typically temporary and related to fluid retention and hormonal fluctuations that can alter the shape and thickness of your corneas.
You might also notice your eyes feeling drier than usual or being more sensitive to bright lights. Some mamas even find they need to temporarily adjust their contact lens prescription or switch to glasses during pregnancy!
While most vision changes during pregnancy are normal and reverse themselves after delivery, it's important to mention any sudden or severe changes to your healthcare provider—as well as any changes you are concerned about, no matter how big or small, mama!
Vision Care During Pregnancy:
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Keep pregnancy-safe eye drops or artificial tears handy for dry eyes
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Wear sunglasses when outdoors
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Take regular breaks from screens to reduce eye strain
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Consider waiting until after pregnancy for any new glasses or contacts prescriptions
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Stay hydrated to help maintain good eye moisture
Changing Hearing: What to Expect
Just when you thought your senses couldn't change any more, some mamas notice a difference in their hearing too! While less commonly discussed than other sensory changes, decreased hearing sensitivity during pregnancy is a real phenomenon. You might notice a little hearing loss or even tinnitus while you’re pregnant, and while this often returns to normal during the postpartum period, reach out to your healthcare provider right away with any questions or concerns.
So why does this happen? Some research shows that hearing loss during pregnancy can be due to changing fluid levels in your inner ear.
Managing Hearing Changes During Pregnancy:
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Schedule regular check-ups with your healthcare provider to monitor any hearing changes, and consider keeping a journal with any hearing changes to discuss
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Position yourself to better hear conversations (face speakers directly, minimize background noise)
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Use closed captions when watching TV or videos if needed
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Don't hesitate to ask people to speak more clearly or repeat themselves
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Protect your ears from very loud noises
Managing Sensory Overload
All these sensory changes might have you feeling like your senses are working overtime. Remember that it's completely normal to feel overwhelmed now and then, mama! Sensory overload during pregnancy is one of those challenging pregnancy symptoms that many women face. The key is recognizing when you're feeling overwhelmed and having strategies ready to help you cope.
Creating a "sensory sanctuary" at home can provide a safe space where you can retreat when things feel too intense. This might mean having a dedicated room or corner with soft lighting, comfortable seating, and minimal sensory stimulation. Don't hesitate to set boundaries with friends and family about your needs—whether that's asking them to skip the perfume when visiting or keeping the TV volume lower than usual.
Supporting Your Changing Senses:
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Practice mindfulness techniques to help manage overwhelming sensory experiences
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Keep a journal to track which situations or environments trigger sensory overload
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Take regular breaks throughout the day to rest your senses
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Consider working with a prenatal wellness specialist who can provide additional coping strategies
Embracing the Journey
Remember, mama, these sensory changes are your body's way of preparing for motherhood. They're often temporary adjustments that help protect both you and your growing baby during this special time. That said, your healthcare team is there to support you, so always reach out to them right away with any questions or concerns.
Trust your instincts, listen to your body, and remember that every pregnancy experience is unique! And if you’re seeking a little community support, we invite you to connect with other women, caregivers, and their support partners in our Facebook community, The Pumping Room! Remember that these changes, while sometimes overwhelming, are all part of the incredible process of bringing new life into the world—and you’re doing great, mama!
