What causes pregnancy brain fog?

Brain fog isn’t unique to pregnancy; you’ve likely had “off” days when you can’t remember where you hid your partner’s birthday present, or when your neighbor’s first name is on the tip of your tongue but you just can’t shake it loose.

For most people, foggy days are typically one-offs—products of a bad night of sleep or a looming work deadline. But when you’re pregnant, brain fog seems to follow you around with no signs of clearing up.

Pregnancy brain fog is potentially caused by a few different factors:

• Hormone fluctuations – Hormones like estrogen and progesterone play important roles during pregnancy and baby development, protecting and nurturing your fetus. But pregnancy hormone spikes can also produce undesirable cognitive changes—a.k.a., brain fog. Cortisol, a stress hormone that fluxes during pregnancy, may also impair certain brain functions like verbal memory.
• Sleep deprivation – Restless nights make most people feel foggy the next day, pregnant or not. However, pregnant people are more prone to sleep deprivation for a variety of reasons, including hormonal changes, body aches and fetal movements, increased trips to the bathroom, and nausea.
• Stress and anxiety – In addition to your usual daily stressors, pregnancy opens a door to new worries and anxieties. You may fret about your and your baby’s health, or feel overwhelmed by all the preparation you still need to do before your baby arrives. The increased burden of stress and anxiety can form a cloud of stormy thoughts in your mind.
• Brain changes – During pregnancy, your brain’s gray matter, as well as your hippocampus, which controls memory and spatial learning, will shrink slightly. This is less of a cognitive decline than a “cognitive reorganization.” Researchers believe these changes reroute brain energy toward strengthening the parent-baby bond. The unfortunate side effect, however, is that pesky mom brain fog.

Researchers are still trying to understand the exact connections between these factors and pregnancy brain fog. Even though it’s still being studied, your brain fog experiences—and potential struggles like pregnancy mood swings—are real and valid.

You’re not alone, either: brain fog affects between 50% and 80% of pregnant women.Understanding the Cognitive Changes

So, what does pregnancy brain fog feel like?

Pregnancy brain fog affects multiple areas of cognitive function, including attention, working memory, learning, spatial awareness, and executive function, or your task-completing skill set. 

When these areas are impaired, you may experience frustrating symptoms such as:

• Forgetting names and significant dates, like birthdays and anniversaries
• Trouble recalling verbal information or directions
• Issues communicating, both orally and by writing
• Tiredness, concentration issues, and increased daydreaming
• Forgetting to perform prospective tasks, like taking medications or scheduling appointments

You can experience brain fog during any part of your pregnancy, as well as during the weeks after you give birth, but most people report the strongest pregnancy brain symptoms during their second and third trimesters.

Remember: pregnancy brain fog isn’t permanent. There’s actually some evidence that suggests your brain function may improve and surpass pre-pregnancy levels after you give birth, so you can take better care of your baby—a real super-parent!

Tips for Enhancing Mental Clarity

Fortunately, brain fog doesn’t have to cloud the excitement of your pregnancy and the arrival of your little one.

There are practical ways to clear up pregnancy brain fog that don’t involve imaginary industrial fans or wind turbines. The combination of a healthy diet, proper hydration, and simple memory aids like calendars and photos may be your keys to mental clarity.

Diet and Nutrition

It’s natural to indulge sometimes when you’re pregnant. Whether you’re longing for pickles dipped in peanut butter or white Russian ice cream, it’s perfectly O.K. to satisfy your cravings.

That said, proper nutrition is essential to a healthy pregnancy—and a clearer mind.

Researchers have spent lots of time discovering what to eat while pregnant and the best brain-boosting superfoods that improve memory and focus. Here are a few to consider incorporating into your diet:

• Eggs – Eggs are a great source of protein, as well as the compound choline, an essential nutrient your body needs to regulate memory, mood, and several other internal processes. Just make sure your eggs are fully cooked!
• Whole grains – In order to work their hardest, brain cells need lots of energy; the carbohydrates in whole grains provide energy in full. Consider swapping your usual carbs for whole wheat breads and pastas, as well as brown rice and oats.
• Fruits and veggies – These foods, especially bright-colored berries and dark, leafy greens, are packed with antioxidants and other nutrients that regulate inflammation and blood pressure, which can improve your physical and cognitive function.
• Chocolate (yes, really) – In addition to being absolutely delicious, chocolate contains flavonols, anti-inflammatory compounds that protect cells and possibly improve brain function and reduce stress. For the best effects, opt for dark chocolate with at least 70% cacao content—it contains higher concentrations of flavonols.

Lastly, don’t forget about hydration! Water improves blood and nutrient flow to your brain, which can help clear brain fog. It’s recommended that pregnant people drink 8 to 12 cups a day.

Memory Aids and Organizational Tools

You can’t cure brain fog with one miracle treatment; though some might say otherwise, there’s no single food or supplement that will magically clear your mind. Instead of focusing on finding a cure, redirect your efforts toward finding ways to cope.

Here are some simple actions you can take to prevent memory loss and organize your mind:

• Take pictures – Pre-pregnancy, you might take a mental picture to remember where you left your keys or parked your car. But with pregnancy brain fog, this picture might grow cloudy. Instead, let your phone do the remembering for you. Consider taking real pictures that won’t drift away into the mental ether.
• Keep a calendar – You might already do this, but when you’re pregnant, it’s more important than ever to keep your calendar up-to-date. Make it a habit to consult your calendar each night, or before you start your day. That way, you can feel more confident that you won’t a memory lapse for any important appointments or tasks.
• Try meditation – Sometimes, all it takes to think more clearly is a few minutes of quiet concentration. Your meditation practice can be as simple as sitting still and breathing deeply. You might also try a mental body scan, which will improve your physical and mental self-awareness.

Try out different strategies and see which ones stick. If calendars aren’t your thing, use sticky notes, or set phone alarms and reminders. And if sitting still makes your skin itch, try a more active approach to meditation, like outdoor walks or yoga.

When to Seek Help for Cognitive Changes

Pregnancy is all about change: your belly grows, new cravings develop, your daily routines now revolve around preparing for your baby’s arrival—and, of course, your brain changes, too.

All of these developments are natural and expected. But there are some pregnancy changes that require special attention from a medical professional. And sometimes, it’s hard to tell the difference between the two.

Differentiating Normal Fog from Serious Concerns

While pregnancy brain fog is bothersome, you can usually manage it on your own.

However, when brain fog is accompanied by other mental health issues, it can point toward more concerning conditions, like perinatal anxiety or depression, which can develop during or after pregnancy.

Common symptoms of these conditions include:

• Persistent nervousness or worry
• Poor sleep and tiredness
• Loss of interest in the things that usually bring you happiness
• Mood swings
• Unexplainable periods of sadness or crying
• Paranoia
• Panic attacks

If you experience brain fog in addition to any of these other symptoms for two weeks or more, consider reaching out to a medical professional for brain health help.

Mental health during pregnancy can be isolating, especially when you’re supposed to be excited to welcome a new baby into your life. So, if you’re struggling, the best thing you can do—for yourself and your baby—is to ask for help.

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