8 Essential Tips to Help You Combat “Mom Brain”

What is Pregnancy Brain & How Common is It?

“Momnesia” -yes, that is the name! is as common as swollen ankles. However, it is not widely discussed and can significantly impact your life as a mom. While the statistical data is inconclusive, researchers estimate that 50 to 80% of pregnant women report memory impairment; however, this information comes from self-survey assessments and varies among the population.

The brain goes through physiological changes, as well as the rest of the body, during pregnancy. That is the reason we will explore how and why you may experience memory loss during and after pregnancy and list different alternatives to prevent or reduce this. 

Why Do I Experience Pregnancy Brain?

First of all, pregnancy brain is real and more common than we thought. This “momnesia” or “pregnancy brain” little forgetness during pregnancy happens because the internal environment of a pregnant woman changes… and changes a lot! 

Although most women complain about memory loss, science cannot find an exact explanation for this phenomenon. Some studies have shown little to no differences in memory testing between pregnant and non-pregnant women, while others have found differences in, some aspects, of the memory. I have to point out that this “memory loss” refers to the recall of a thing´s name rather than the incapacity of learning. Pregnant women suffered from impairment of memory as recall or priming, but not by recognition. 

A woman’s brain is swimming in an ocean of hormones, and this is the main explanation for this memory loss.and the name of the “pregnant brain.” 

All kinds of neurons (the working cells that transmit information between the brain and the rest of the body) are affected by the rising of progesterone and estrogen during pregnancy. While estrogen is related to the baby’s development, progesterone helps and prepares your body for labor. However, the high level of these two hormones may also affect your ability to think, recall easily, and focus. How do they do that? Well… researchers still have not unraveled this, but they suggest the effect of estrogen and progesterone, and other hormones and neurotransmitters, on the brain of a pregnant woman is indirect.

Hormonal changes during pregnancy trigger mood alterations, and our modern life adds stress and sleep deprivation. This cocktail makes pregnant women more vulnerable to distraction, and memory loss starts to be normal. 

The good news is researchers are sure that there is a subjective memory loss rather than objective, meaning that you are not losing your cognitive function but are adaptive to your new life as a mom.

When Can I Expect to Experience Memory Loss?

As memory loss seems more a subjective perception than an objective issue, it could start at any moment. However, women report changes in concentration and memory frequently during the second or third trimesters of pregnancy. However, it may continue after labor, and the nature of this problem is poorly understood, but it is associated with anxiety and even postpartum depression.

Is It Permanent?

When you become pregnant, your priorities will change. Your attention will be on your body changes, physical and emotional, that you will go through, and most importantly on your growing baby. Focusing and remembering routine things will become hard work, so you will start to forget things such as keys, wallets, and appointments.  

The good news here is that pregnancy and postpartum memory loss is often temporary. Many women report significant improvements in cognitive function as they adjust to their new roles and routines. Hormonal levels stabilize, sleep patterns gradually normalize, and the emotional stressors associated with early motherhood tend to diminish over time.

This adaptive behavior to your future role as a mom is reflected in a temporal reduction of the grey matter -involved in functions such as memory, emotions, and movement- of your brain in specific areas. For example, the hippocampus -associated with memory- shrunk after pregnancy, and these changes lasted the 2 following years. According to researchers, these changes develop your maternal caregiving, motivation, threat detection, emotional regulation, and the ability to empathize with your baby.

However, in some cases, memory issues may persist after childbirth.  That is why you must update your doctor about your concerns. If sleep deprivation turns chronic, or you feel depressed or anxious after childbirth or other underlying health conditions, contact your doctor for a professional evaluation. Seeking guidance from a healthcare professional is essential for a thorough assessment and appropriate interventions.

Understanding the reality of postpartum memory challenges is crucial for mothers and the healthcare team. Acknowledging and addressing these concerns can develop strategies to cope with and overcome memory-related issues. 

Are there Critical Factors that Increase the Chances of Suffering from Pregnancy Brain?

The chances of experiencing memory loss during or after pregnancy vary from woman to woman. While some may notice mild cognitive changes, others may not experience significant memory issues. Factors such as hormonal fluctuations, genetic predisposition, overall health, and lifestyle choices can influence the likelihood and severity of memory challenges during pregnancy or postpartum.

Feel free and confident to communicate openly these issues with your doctor. You may experience some cognitive changes that must be attended to. Remember that early intervention prevents future problems.

8 Tips to Reduce the Occurrence of Memory Loss During Pregnancy or Postpartum

While some aspects of pregnancy brain may be inevitable due to hormonal fluctuations and the inherent challenges of early motherhood, there are steps that you could take to reduce the risk of memory issues:

• Prioritize Sleep: Be consistent with your sleep routine. After childbirth, ask for help from your partner, family, or friends, and share caregiving responsibilities, allowing for sufficient rest.
• Nutrition and Hydration: A balanced diet and hydration are fundamental in every life stage. But during pregnancy and especially postpartum, it becomes critical for you and your baby. Proper nutrition supports overall brain health and cognitive function.
• Physical Activity: Regular physical activity, according to your current stage, has a positive impact on cognitive function and mental well-being.
• Stress Reduction: Incorporate mindfulness practices, such as meditation or deep-breathing exercises, to manage stress and promote emotional well-being.
• Stay Socially Connected: Maintain social connections with friends and family to provide emotional support and reduce feelings of isolation.
• Use the Technology: Set alarms and phone notifications for meetings and appointments. Use the phone application to create to-do, grocery, and everything you need to list.
• Memory Exercises: Play games to stimulate the brain, such as puzzles, crosswords, Sudoku, or memory exercises to enhance cognitive function.
• Professional Support: Seek professional guidance if experiencing persistent memory issues or mental health concerns. Healthcare providers can offer tailored advice and interventions.

Final Thoughts

Memory loss during pregnancy is a complex and multifaceted phenomenon, influenced by hormonal changes, anxiety, sleep deprivation, and the challenges of adapting to a new life. While it is often temporary and improves over time, understanding the factors contributing to memory loss is crucial for effective intervention and support.

As new moms, we can take proactive steps to promote cognitive well-being, including prioritizing sleep, maintaining a healthy lifestyle, and seeking professional support when needed. By addressing the physical, emotional, and lifestyle factors that impact memory challenges, women can cross this period with resilience and optimize their cognitive function for the demands of motherhood.

It’s normal to forget things occasionally during pregnancy. But if you’re having a hard time focusing or feeling sadder and more withdrawn than usual, it might be due to perinatal mood and anxiety disorders. Don’t hesitate to talk to your doctor about it.