Disclaimer: Our article on pregnancy brain is sourced from various online sources like health blogs, published studies, and forums, which we’ve linked throughout this guide. Please don’t take this as direct medical advice; consult your healthcare provider if you have specific concerns about this condition.
Pregnancy is an incredible journey, but let’s be honest, it takes a toll on a woman’s body. You might experience things like swollen breasts, nausea, needing to pee all the time, increased fatigue, mood swings, cramping, bloating, constipation, and even food aversions.
But now, there’s another experience many women encounter during this time called the “pregnancy brain” or “baby brain.” It even found its way into mainstream media a few years ago, like when Prince Harry’s memoir mentioned Meghan Markle suggesting the Princess of Wales, Catherine Middleton, might have been experiencing “baby brain.”
So, what exactly is “pregnancy brain” all about, and what are some helpful ways to manage it? This brief guide is here to walk you through everything you need to know.
What is Pregnancy Brain?
It’s a condition where women might notice some temporary cognitive shifts during pregnancy and, for some, even after birth. This can manifest as memory problems, clumsiness, disorientation, or trouble concentrating.
Now, some people might be a little skeptical about “pregnancy brain,” but it’s becoming increasingly clear that it’s a very real phenomenon, backed by a growing number of studies.
For instance, a recent study has revealed that the brain actually undergoes changes almost every week during pregnancy! Researchers from UC Santa Barbara and UC Irvine used many MRI scans to follow a first-time mom from before conception through two years after birth. They found that her total gray matter volume (which holds most of our brain cells) and the thickness of her brain’s outer layer decreased throughout pregnancy, eventually bouncing back after she gave birth. There were also notable changes in white matter and brain fluid.
How Long Does It Last?
According to the study we’ve mentioned above, having a pregnancy brain can actually stick around for up to two years after birth. Resources also suggest that this condition tends to be at its peak—or maybe its “worst,” as some might say—during the third trimester.
Of course, this depends on each expecting mother and her unique circumstances, as sometimes even the environment around her can play a role in how much she experiences this condition.
Causes
So, what exactly might be causing these cognitive shifts during pregnancy? Well, here are some of the common reasons:
1Fluctuating Hormones
It might not come as a surprise, but those hormonal changes during pregnancy can definitely affect how expecting moms think and focus.
According to Healthline, pregnant women experience a sudden increase in estrogen and progesterone, which can then impact their ability to concentrate and think clearly. In fact, a 2014 study found that pregnant women in their second trimester and beyond scored noticeably lower on Spatial Recognition Memory (SRM) tests compared to non-pregnant women. That suggests expecting women might have more difficulty remembering things.
2Lack of Sleep
Even if you’re not pregnant, we all know that sleep deprivation can mess with your memory and concentration. And because of common pregnancy symptoms like heartburn, needing to pee a lot, pressure on the diaphragm, and just the general anxiety about pregnancy, it may be tough for a pregnant woman to sleep as usual. This, in turn, can definitely affect her memory, focus, and overall cognitive abilities.
3Stress & Anxiety
Beyond just sleep difficulties, the big physical and mental shifts happening during pregnancy can definitely trigger anxious thoughts for expecting moms. Worries about miscarrying, feeling unprepared for a baby, financial concerns from new expenses, and even relationship conflicts can all add significant stress, especially when you’re already navigating fluctuating hormones.
4Changes in Brain Structure
Did you know that your brain actually goes through some physical changes during pregnancy? A study we mentioned earlier, led by researchers such as Drs. Laura Pritschet, Emily Jacobs, and Elizabeth Chrastil from the University of California, has provided some scientific evidence to support this claim.
They discovered that the total volume of gray matter (the part of your brain that contains most of your brain cells) and the thickness of your brain’s outer layer (called the cortex) actually decreased throughout pregnancy. However, these changes partially rebounded after birth. This decrease in gray matter wasn’t limited to one area; it occurred across most of the brain’s surface and in many deep brain areas as well.
So, for anyone who might try to tell you that your cognitive difficulties are “all in your head” or “just imaginary,” you can share this research with them.
How to Manage It
Now that we know pregnancy brain is real, you might be wondering how to manage it. Here are some ways to help you cope and still keep up with your daily routine:
1Don’t beat yourself up.
The very first thing you need to do is be kind to yourself. Please refrain from engaging in negative self-talk or blaming yourself for forgetting things.
Remember, you’re literally carrying and developing a whole new human! Not only are you dealing with intense hormonal changes, but you’re also feeling a lot of discomfort in your body. And on top of all that, there are studies that literally show your brain is changing during pregnancy. So, be gentler with yourself and understand that this is just part of the process.
Besides, the more you beat yourself up, the more stress and anxiety you’ll feel, which can actually make your pregnancy brain worse. It’s just not helpful for you in the long run.
2Get support from your loved ones.
As you navigate this challenging yet rewarding time, you might need an extra set of helping hands to get through your tasks. Don’t hesitate to ask your partner, a friend, or a trusted family member to help with chores or even administrative tasks, such as scheduling checkups.
The less you’re juggling, the less stress you’ll feel and the more mental space you’ll have to focus on the tasks that only you can do.
3Avoid multitasking.
For someone experiencing pregnancy brain, multitasking can honestly feel like a recipe for disaster. The more things you try to juggle, the more information you need to remember, and the more likely you are to forget something in the process. So, simplify your tasks and focus on just one at a time. As we mentioned in the previous tip, don’t hesitate to delegate those smaller things to your partner, a family member, or a friend.
4Try to get enough sleep.
We know this is definitely easier said than done, especially since pregnancy insomnia isn’t something you can shake off. But trying to get enough sleep is so important, not just for managing your pregnancy brain symptoms but also for the overall well-being of both you and your little one.
To help you drift off, try cutting back on any caffeinated drinks at least eight hours before bedtime. Also, avoid using your phone right before sleeping, or at least try using its warm light feature. You should also reduce fluids before bed so you don’t have to get up to urinate in the middle of the night. You can also check in with a specialist if sleep deprivation is becoming too severe.
5Opt for healthier meals.
To help minimize various pregnancy symptoms and support better focus, consider adjusting your diet to include whole, nutrient-dense foods. Think about loading up on options rich in protein, essential vitamins and minerals, fiber, complex carbs, and healthy fats.
While eating well might not magically make pregnancy brain disappear, it certainly helps alleviate other physical discomforts like heartburn, which can, in turn, help you think more clearly and concentrate better throughout your day.
6Stay hydrated!
Just like with healthy eating, drinking water regularly is an absolute must when you’re pregnant!
Staying well-hydrated is incredibly important for minimizing many of the physical changes in your body, as water plays a crucial role in regulating your internal body temperature, lubricating your joints, helping to build new cells, and much more. This means you’ll spend less time dealing with discomfort and more time focusing on what matters.
7Jot down important notes with a physical or digital notebook.
Another fantastic way to work with your pregnancy brain is by making a habit of jotting down every important task or piece of information.
Whether you prefer a small physical journal you can carry anywhere or a notes app on your phone, getting things out of your head and onto paper (or screen!) can be a lifesaver. There are also tons of apps specifically designed to help organize tasks and remind you of things, so exploring those could be really helpful, too.
8Have regular physical and mental workouts.
As we touched on earlier, getting some exercise can genuinely help you fall asleep quicker at night, and it’s absolutely a mood booster, too!
But don’t forget about mental workouts. Keeping your brain active can be just as beneficial. Try engaging in activities like reading, tackling puzzles such as Sudoku or crosswords, playing board games with your partner or friends, or even learning something new. These activities help keep your mind sharp and engaged.
Takeaway
A pregnancy brain is just one of the many things a woman experiences during this life-changing journey. This is exactly why expecting mothers deserve tons of support and love, as they are quite literally transforming their bodies and brains to nurture their babies!
And for all you expecting moms out there, remember to be kind to yourself. These cognitive changes are completely normal! Don’t hesitate to ask for help and delegate tasks that aren’t absolutely vital. You’ve got this!
