Pregnancy Brain, Is It Real?

Many expectant moms experience forgetfulness or ‘brain fog’, but what does science say?

‘Pregnancy brain’ is one of the more comical side-effects of pregnancy and it’s also called ‘momnesia’, a combination of the word’s ‘mom’ and ‘amnesia’ (memory loss). Every mom has a story, and some can be quite humorous. “I found my car keys in the washing basket,” recalled one mom. “And I put kitchen surface cleaner in the fridge,” said another.

While these situations do make us laugh in hindsight, when you’re expecting, and coping with a number of changes and new symptoms, it may not seem like a laughing matter. You may worry that you aren’t as sharp as you once were or wonder if you’ll ever remember anything again!

You’re Not Alone

Pregnancy-induced brain fog refers to the cognitive (processes related to thinking, memory and reasoning) changes that many women experience in pregnancy. It’s not a medical term healthcare providers use, but it is something a number of pregnant moms experience. And everyone experiences it differently. For some moms, it’s general forgetfulness or doing things subconsciously, without recalling them. Others experience extra clumsiness, difficulty concentrating or memory issues, like difficulty recalling words or names or forgetting things that you easily used to remember.

Why It Happens

Researchers aren’t completely sure, but they do have several theories.

Brain changes. Pregnancy impacts on all parts of your body, and your brain is no exception. In fact, your grey matter actually shrinks a little. A study using magnetic resonance imaging (MRI) scans showed a shrinkage of some parts of the brain, including the hippocampus, the area responsible for memory. While this sounds scary, the researchers say it’s actually a positive change. They concluded that the changes did not lead to a loss of brain functioning, but rather a ‘fine-tuning of connections’ that moms need to bond with and care for their babies and to learn to decode baby body language. The studies concluded that losses, especially in the hippocampus area, were restored about two years after the pregnancy.

Fluctuating hormones. As your pregnancy progresses, hormone levels fluctuate – some dropping and others increasing significantly. Research shows that these changes can affect your thinking, memory and focus.

Sleep problems. Everyone needs sleep for good health. Getting to sleep, staying asleep and getting good quality sleep are essential for pregnant moms. If you aren’t getting the sleep you need, you will feel tired, unable to concentrate and forgetful.

Stress and anxiety. Right now you have a lot going on. Your body is changing and adapting everyday as you grow your baby. You may also be juggling work and home responsibilities and caring for your family, if you have other children. It’s also normal for moms to experience anxiety or stress about the baby and pending birth. Stress and anxiety can impact on your sleep patterns. Talk your concerns over with your midwife, or your healthcare provider.

What You Can do

There are valid physical, mental and emotional reasons why pregnancy brain occurs, so in the meantime, be patient with yourself. Rather than feel silly or guilty about forgetting something, focus on the journey and take it in your stride.

Here are some tips to try:

• Eat a healthy diet. If you’re low on energy and nutrients, you are likely to feel even more tired and unable to concentrate. Pregnant moms need to eat a balanced diet and require extra kilojoules, from the second and third trimester. If you aren’t yet taking a prenatal supplement, ask your healthcare provider to prescribe one.
• Write it down. Look for ways to help you remember, like using a diary (even if you never have), notes on your phone, or even a sticky note on the bathroom mirror. If you need to remember something at a certain time, set a reminder on your phone. Look for patterns. If you constantly misplace your keys, find a safe spot for them and put them there as soon as you get home.
• Delegate some tasks. Look at your schedule and see which tasks you can delegate to others. For example, ask your partner to prepare dinner a few times a week to give you some extra ‘me time’, so you can take a long bath, read or listen to music. Extra rest can help you to feel refreshed, more focused and able to concentrate better.
• Exercise your brain to improve cognition (mental action and processing). Play Wordle on your phone, do a Sudoku (number game), play a board game with your family or a card game on your smartphone.

If you feel worried about your symptoms or you experience anything that concerns you, it’s important not to just assume it’s ‘pregnancy brain’. Some illnesses, like flu and COVID-19, can also cause you to feel that your thinking is fuzzy or not as sharp. If you’ve had COVID-19, these symptoms may linger for some time after your recovery, and if you are experiencing them,  let your healthcare provider know. Allow them to assess you and address these concerns.

Contact your midwife or healthcare provider for support, advice and counselling.

Resources:  https://www.healthline.com/; https://www.verywellfamily.com/; https://www.babycenter.com/; https://www.brainfacts.org/; https://www.whattoexpect.com/; https://www.ckn.org.au/; https://www.science.org/; https://www.livescience.com/; https://www.health.harvard.edu/