Pregnancy Brain: How Fogginess and Forgetfulness May Be a Protection Mechanism

As physical therapists specializing in women’s health, we often hear many pregnant clients talk about pregnancy brain.

Is Pregnancy Brain for Real?! YES!

This term is used to describe the forgetfulness, mental fog, and occasional confusion that many women experience during pregnancy. While it might sound concerning, pregnancy brain is a common and normal part of the pregnancy experience. Let’s explore what pregnancy brain is, why it happens, and some strategies to manage it.

What is Pregnancy Brain?

Pregnancy brain, sometimes called “momnesia,” refers to the cognitive changes that many women notice during pregnancy. These changes can include forgetfulness, difficulty concentrating, and a general sense of being mentally scattered. While it can be frustrating, it’s important to remember that these symptoms are temporary and usually resolve after childbirth.

Why Does Pregnancy Brain Happen?

There are several reasons why pregnancy brain occurs, and they all stem from the incredible changes happening in your body during pregnancy:

1. Hormonal Changes

During pregnancy, your body undergoes significant hormonal shifts, especially with increased levels of progesterone and estrogen. These hormones play a crucial role in supporting your pregnancy but can also affect your brain function, leading to memory lapses and difficulty focusing.

2. Sleep Disruption

As your pregnancy progresses, sleep can become more challenging due to discomfort, frequent bathroom trips, and general anxiety. Lack of sleep can affect your cognitive function, making it harder to concentrate and remember things.

3. Increased Stress and Anxiety

Pregnancy is a time of significant change, and it’s natural to feel stressed or anxious about the upcoming life adjustments. Stress and anxiety can also impact your cognitive abilities, contributing to the feeling of pregnancy brain.

4. Brain Restructuring

It has been found that during and after giving birth, a mother’s brain changes (cool, right?). There are actually notable reductions in gray matter throughout the brain, which in turn helps maternal instinct, attachment and bonding with your baby. This improves your ability to focus on ALL the things you need to know and learn as a new mom. One article summarized it as “stimulating the female to progress from an individual with self-directed needs to being responsible for the care of another life.” (Barba-Müller et al. 2019). On the other side, it may make you feel foggy and forgetful and one study actually suggested it can increase the likelihood of developing perinatal mental health disorders such as anxiety and depression. Because of this, we always recommend seeking support from a licensed mental health therapist during this time.

How long do these changes last? A recent study found these changes in the maternal brain actually were still found 6 years postpartum and were associated with maternal attachment (Magdelena et al. 2021). These findings also made researchers wonder if these changes might be permanent. More research is needed!

Managing Pregnancy Brain

While pregnancy brain is a common or ‘expected’ experience based on what we talked about above, there are several strategies you can use to manage it:

1. Stay Organized

Use tools like planners, calendars, or smartphone apps to keep track of appointments, tasks, and important dates. Writing things down can help alleviate the stress of trying to remember everything.

2. Prioritize Rest

Make sleep a priority by establishing a bedtime routine that promotes relaxation. Even short naps during the day can help reduce fatigue and improve your mental clarity.

3. Practice Mindfulness

Mindfulness exercises, such as deep breathing or meditation, can help reduce stress and improve your focus. Taking a few minutes each day to center yourself can make a big difference.

4. Exercise Regularly

Physical activity is not only good for your body but also for your brain! Exercise increases blood flow to the brain, helping to keep your mind sharp and focused.

5. Give Yourself Grace

It’s important to be kind to yourself during this time. Pregnancy is a period of enormous change, and it’s okay if you’re not operating at your usual level of mental sharpness. Allow yourself to take things one step at a time and seek support when needed.

When to Seek Help

While pregnancy brain is common, it’s important to differentiate it from more serious conditions like prenatal depression or anxiety. If you’re experiencing significant distress, persistent sadness, or severe memory problems, it’s important to speak with your healthcare provider.

Breathe. PTW Supports Women Through Their Entire Pregnancy & Postpartum

In summary, your brain changes significantly during the pre- and postnatal period, but for a good reason! It improves your attachment and bond with your baby, and it continues as they grow. So, maybe you lose your phone more often or you aren’t always exactly sure what day of the week it is, BUT the most important thing is the strength of your bond with your little one…and isn’t this a little more important than knowing if it’s Monday or Tuesday?

Click here — or call 515-882-0800 / email contactus@breatheptw.com to schedule a consultation. Virtual appointments available throughout Iowa.

Breathe. is a two-clinic holistic physical therapy practice in West Des Moines and North Liberty specializing in dry needling, Diastasis Recti Abdominus, Incontinence, women’s health, pregnancy/postpartum pain/recovery and pelvic floor dysfunction. Learn more at www.breatheptw.com.

*Disclaimer: This post is educational and not medical advice. Please consult your medical provider for information specific to your needs*

References

Erika Barba-Müller, Sinéad Craddock, Susanna Carmona, Elseline Hoekzema.Brain plasticity in pregnancy and the postpartum period: links to maternal caregiving and mental health. Arch Womens Ment Health. 2019; 22(2): 289–299

Sasha J Davies 1, Jarrad Ag Lum 2, Helen Skouteris 2, Linda K Byrne 2, Melissa J Hayden.  Cognitive impairment during pregnancy.  Med J Aust. 2018 Jan 15;208(1):35-40

Magdalena et al. Do Pregnancy – Induced Brain Changes Reverse? The Brain of a Mother Six Years after Partruition. Brain Sci.2021 Jan 28;11(2):168