Pregnancy brain: Is that a real thing?

Pregnancy brain affects about 8 in 10 women, so you’re not alone if you experience changes in memory and focus.

Most expectant moms have the usual signs of pregnancy: growing baby bumps, swollen ankles and glowing skin. But many are surprised that they feel a little foggy and forgetful, symptoms called “pregnancy brain.”

Is pregnancy brain real?

Pregnancy brain — sometimes called “momnesia” or “baby brain”— is a real thing. “Some health professionals prefer terms like ‘cognitive changes during pregnancy’ because they don’t want to minimize what women go through or imply it’s just forgetfulness,” said Dr. Jacqueline Cornell of Akron Children’s Maternal-Fetal Medicine. “Pregnancy brain isn’t a myth or exaggeration.”

During pregnancy, hormones like estrogen and progesterone cause changes in the brain. This is called “neuroplasticity.” These changes help moms get ready to care for their babies, which is good, but the changes can also cause brain fog and forgetfulness. “It’s part of a complex process that helps women adapt to maternal, caregiving behavior – even if it clouds their memory and focus,” Dr. Cornell said. “Pregnancy brain isn’t just about being tired or distracted. Research increasingly shows that changes experienced by women with pregnancy brain may support mother-baby bonding.”

About 8 out of 10 women notice changes in memory, focus or thinking while pregnant or after giving birth. “Pregnancy brain often shows up in the second and third trimesters, especially the third,” Dr. Cornell shared. “A 2018 study looked at 20 other studies and found small but real changes in memory and focus. These changes can be frustrating, but they usually don’t stop moms from doing everyday tasks.”

In addition to brain changes, expecting and new moms can feel anxiety and pressure. “When they’re pregnant, they’re busy planning for their baby’s arrival,” Dr. Cornell said. “Once the baby arrives, moms are dealing with less sleep, mood changes, the demands of caring for their baby and handling other life responsibilities. One well-known study found that pregnancy brain symptoms can last up to two years after birth.” 

Dr. Jacqueline Cornell

Tips for dealing with pregnancy brain

You can’t make it go away completely, but these tips can help:

• Get enough sleep – Go to bed at the same time each night and take short naps.
• Use reminders – Calendars, sticky notes or phone alerts can help.
• Make life easier – Ask for help, use shortcuts for chores and don’t aim for perfection.
• Eat healthy foods – Fish, eggs, beans and foods with iron are good for your brain.
• Move your body – Even a little exercise can improve blood flow and help your brain.
• Try mindfulness or meditation – These can improve memory and reduce stress.

Tips for spouses and partners

A partner’s support can make a big difference, so here are some helpful hints:

• Be patient – These changes are real and can be frustrating for moms.
• Stay organized – Keep track of appointments, shopping lists or baby prep.
• Show understanding – Don’t joke about pregnancy brain symptoms. Instead, ask how you can help.
• Encourage rest – Support naps, healthy routines and help lighten her load.

When to get help

If pregnancy brain feels extreme or makes it hard to do daily tasks, talk to a doctor. “We can check for depression and anxiety during and after pregnancy. Thyroid problems can also make pregnancy brain symptoms worse,” Dr. Cornell explained. “If you’re a new or expecting mom, just remember that you’re not ‘losing it.’ Your brain is adapting, and it’s OK to ask for support.”