Understanding baby brain: Symptoms, causes, and how to overcome it

Pregnancy and the postpartum period bring significant changes, not just physically but mentally too. 

Many women report experiencing 'baby brain'—a term used to describe forgetfulness, poor concentration, and mental fog during and after pregnancy. But is it real, and if so, what causes it?

The science behind baby brain

Dr Susanna Unsworth, a gynaecology expert, explains that baby brain refers to cognitive changes such as memory lapses and reduced problem-solving skills. 

Studies, including one from the University of California published in “Nature Neuroscience”, have shown reductions in grey matter volume in the brain from pregnancy up to two years postpartum. This suggests that the brain is adapting to the demands of parenthood.

Nutritional therapist Laura Southern told Cosmopolitan magazine that while baby brain isn’t a medical diagnosis, it’s a genuine experience for many women. “In my experience, both as a mother of three and as a nutritionist, the phenomenon is real,” she says.

What causes baby brain?

There is no single cause, but experts suggest that hormonal changes, mental overload, and sleep deprivation all contribute. Dr Unsworth notes that pregnancy hormones cross into the brain, likely playing a significant role in cognitive changes. Additionally, the stress of preparing for a baby can impact mental clarity.

Sleep deprivation post-birth can prolong symptoms, says Southern. “Many women will notice improvement within the first six months, but it can last longer, especially if sleep deprivation continues.”

Managing baby brain

While baby brain can be frustrating, there are ways to mitigate its effects:

• Prioritise sleep: Rest is crucial, though challenging with a newborn. Accept help from family or friends where possible.
• Optimise Nutrition: Ensure adequate DHA intake from omega-3-rich foods like oily fish, seeds, and nuts. Low B12 and iron levels can also affect cognition, so testing and supplementation may help.
• Stay hydrated: Even mild dehydration can impair cognitive function. Drinking water, herbal teas, and broths is especially important for breastfeeding mothers.
• Seek support: If memory lapses persist or cause concern, consult a GP or midwife to rule out underlying issues such as postnatal depression.

Above all, Dr Unsworth urges women to be kind to themselves. “Having a baby is a huge change, and it’s normal for your body and mind to need time to adjust.”

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