Yahoo Lifestyle So, is baby brain a legit thing – and if so, how do you overcome it?
When it comes to pregnancy and the postpartum period, there are so many things that happen in your body – and mind, too. One of which has been dubbed 'baby brain', which is basically shorthand for pregnant women who struggle to remember things while they're expecting or find it tough to concentrate.
But is baby brain actually a legitimately recognised thing, and if so why? And, crucially, if you're pregnant and frustrated by lapses in your memory or concentration, what can you do to treat baby brain? Two experts, one a female health specialist doctor and another a nutritionist in a gynaecology clinic, weigh in.
What is baby brain – is it real?
First thing's first, let's lock in a definition for this one shall we? Dr Susanna Unsworth, gynaecology expert and INTIMINA's medical expert, describes baby brain as a phrase used to "describe symptoms such as forgetfulness, poor concentration and feeling unable to think clearly, that is experienced by some women when they are pregnant, and also following the birth of their baby".
She adds that there have even been studies into the way a woman's brain and cognitive function changes throughout pregnancy and after welcoming baby and they "have shown reductions in skills such as memory and problem-solving, with symptoms most notable in the final stages of pregnancy (the third trimester)".
One study from the University of California, published in Nature Neuroscience, observed that physical changes to the brain's grey matter can even be seen via scans. The research said scans picked up on "pronounced decreases in [grey] matter volume and cortical thickness were evident across the brain" from preconception and right up to two years postpartum.
As for why, Dr Unsworth says some think it is due to the "brain adapting, to help with responding to the responsibilities of parenthood".
Laura Southern, Nutritional Therapist at London Gynaecology, agrees that while baby brain may not be a strict medical term for changed and symptoms, it's common and the impact of it can be significant. "In my experience, both as a mother of three and as a nutritionist who has been supporting pregnant women and new mothers for over a decade, the phenomenon is real."
The causes of baby brain
While there's no single clear reason why baby brain happens, we all know that pregnancy sees an influx of hormones to the body which could play a role. "There are huge physiological changes happening during pregnancy, [and] we know these hormones cross into the brain and there are many receptors for them within the brain itself, so it is likely they have a significant role," explains Dr Unsworth.
She points out that "the stresses involved in planning for a baby can influence cognitive ability" too. Makes sense! From packing a hospital bag, reading up and trying to sort a nursery, and that's on top of working out your parenting style and finding a name for your wee'un, that's a whole lot of mental overload to be shifting through.
Elsewhere, fatigue – whether you're pregnant or not – is known to have an impact on memory and how sharp you're feeling, and pregnancy and the postpartum period can be an especially tiring business. "You're never so sleep deprived as when you're a parent to a newborn," agrees Southern. "Then there is also the huge change in cognitive load, especially for first-time mothers. Suddenly your responsibilities change and you're responsible for another human. This can affect memory and focus." Southern adds that while the body is adapting to the demands of pregnancy and impending motherhood it "reorganises itself".
"Hormones impact – changes in oestrogen, progesterone and oxytocin occur in pregnancy and postpartum. These can influence brain function, memory and emotional regulation," the nutritionist explains. "It's thought that bonding is the most important thing for at least the first six months postpartum, and this can be at the expense of short-term memory."
Likely, baby brain symptoms come down to a combination of all of these factors.
Symptoms of baby brain
Dr Unsworth says, "Interestingly, the symptoms are often very minor, small changes and are only often noticeable by the pregnant woman herself, or close family." Meaning, if you're being hard on yourself or stressing about your performance dropping at work due to baby brain, chances are nobody else beside you and your immediate circle of loved ones will have noticed.
Common symptoms, as outlined by Dr Unsworth, include:
Forgetfulness; women will often talk about forgetting where they put something, forgetting about appointments
Having difficulty remembering words and names
Difficulty concentrating and mental fogginess
When does baby brain start and end?
There's no hard and fast time at which baby brain symptoms may start – or end – during pregnancy or the postpartum period, but "physical changes have been noted to start occurring in the brain in the first trimester of pregnancy" says Dr Unsworth. "However, symptoms are often more commonly reported in the third trimester."
The medical pro adds that evidence suggests changes in brain matter linked to pregnancy can hang around for up to two years post-brith. "However, it is likely that most women find their symptoms will improve much quicker than that, as it is not just about the physical structural changes that occur in the brain that influence these symptoms," Dr Unsworth says, seeking to reassure. "It is also important to remember that even though women do experience these symptoms, there is no evidence that they are developing a disorder of memory, with no evidence of deterioration in memory symptoms as time progresses."
Also on the timeline of baby brain front, sleep deprivation can also keep it lingering, adds Southern. "Many women will notice improvement within the first six months after birth, it can continue much longer, especially if there is long term sleep deprivation."
How can baby brain be treated?
Well, firstly getting some rest and sleep will help – sorry, easier said than done we know – and it's important to remember there's no shame in asking for help if you need it, be it from your partner, family, friends or your GP and midwife.
Diet tweaks can go a long way too, says Southern, as does keeping on top of your water intake. "Nutrition wise it's important to ensure you're getting enough DHA in your diet or through a supplement," the nutritionist shares. "DHA (from omega 3) is the nutrient needed for our brains. During pregnancy our bodies will prioritise giving omega 3 to the developing baby which can leave mum deplete." She recommends eating small oily fish two to three times a week, along with prioritising a daily source of 'essential fats' from seeds, nuts, olive oil and avocado.
"I also recommend the fish oil from Bare Biology Mums and Bumps," she says.
Shop the expert's recommendation:
Omega 3 Pregnancy Supplement
Elsewhere, it's worth getting nutrients tested via a blood test at the GP, Southern advises. "Low levels of B12 and/or iron, both of which are common postpartum, will affect cognition and are easily corrected via supplements."
And make sure your Stanley cup is doing the most as hydration is key too; "Studies show that just 2% dehydration can affect cognition and processing skills; hydration is even more key if you're breastfeeding. Water, herbal teas, broths all count," the nutritionist reminds.
Crucially, it's important if you're worried (or if those around you are worried) to speak to your GP or midwife. "It is important to make sure women understand that they are not developing an actual disorder of memory, as many often worry that they are developing dementia [when they have baby brain]," says Dr Unsworth. "And to rule out postnatal depression."
Lastly, the women's health specialists both remindto be kind to yourself. "As with lots of issues related to pregnancy and postnatally, I would encourage women not to put too much pressure on themselves," Dr Unsworth soothes. "Having a baby is a huge change to your body and your life, and it is normal that things need to adjust, and sometimes we just have to allow our bodies to make these adjustments without it contributing to unnecessary additional stress."
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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