Having had my first baby three months ago, I’m finally feeling as if the fog is lifting and the gears are turning again. Something I heard a lot before giving birth was that “mom brain”, which is often characterized as forgetfulness, difficulty concentrating, and brain fog, never goes away. Well, I’m happy to say it does, but it does require diligence, patience, and the adoption of healthy habits. In this article, I want to explore ways to overcome mom brain holistically and reclaim your energy and joy. While it may seem overwhelming, there are holistic approaches supported by scientific research that can help you overcome mom brain and regain mental clarity. In this article, we will explore five evidence-based and natural ways to combat mom brain and enhance your cognitive abilities.

  1. Prioritize Rest and Sleep Quality:

Getting sufficient rest and quality sleep is crucial for cognitive function and overall well-being. Sleep deprivation can negatively affect memory, attention, and executive function. Prioritize sleep hygiene by creating a calm and comfortable sleep environment, establishing a consistent bedtime routine, and ensuring you have support from your partner or loved ones to assist with nighttime feedings. Aim for seven to nine hours of uninterrupted sleep per night whenever possible.

According to a study published in the journal Sleep, adequate sleep quality and duration are essential for cognitive performance and memory consolidation (Diekelmann & Born, 2010).

Credit: Pexels

  1. Nourish Your Body with a Nutrient-Dense Diet:

Proper nutrition plays a significant role in brain health and combating mom brain. Include a variety of nutrient-dense foods in your diet to support cognitive function. Consume plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, have been associated with improved cognitive function and reduced cognitive decline.

A systematic review published in Nutrients found that omega-3 supplementation positively influenced cognitive function, attention, and processing speed (Cooper et al., 2015). Additionally, a study in the Journal of Nutrition, Health, and Aging found that a Mediterranean-style diet rich in fruits, vegetables, whole grains, and healthy fats was associated with better cognitive function (Valls-Pedret et al., 2015).

  1. Engage in Regular Physical Exercise:

Regular exercise not only benefits your physical health but also improves cognitive function and mental clarity. Engaging in aerobic exercises, such as walking, swimming, or cycling, promotes the release of endorphins and increases blood flow to the brain, supporting cognitive abilities.

A meta-analysis published in the Journal of Aging and Physical Activity concluded that regular physical exercise has a positive effect on cognitive function, including attention, processing speed, and memory (Angevaren et al., 2008). Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, as recommended by the American College of Obstetricians and Gynecologists.

Credit: Pexels

  1. Stimulate Your Brain with Mental Activities:

Keeping your mind active and engaged through mental stimulation can help combat mom brain and enhance cognitive function. Engage in activities that challenge your brain, such as reading, puzzles, board games, or learning a new skill. These activities promote neuroplasticity, the brain’s ability to reorganize and form new neural connections.

A study published in the Journal of Aging and Health found that mentally stimulating activities, such as reading books or engaging in artistic activities, were associated with better cognitive function in older adults (Wilson et al., 2002). Incorporate brain exercises into your daily routine to keep your mind sharp and counteract mom brain.

  1. Seek Emotional Support and Connect with Others:

Navigating motherhood can be emotionally demanding, and seeking support from loved ones or joining support groups can alleviate stress and help combat mom brain. Connecting with other mothers facing similar challenges provides a sense of community and understanding, reducing feelings of isolation and enhancing mental well-being.

A study published in the Journal of Obstetric, Gynecologic & Neonatal Nursing found that participating in social support groups reduced maternal stress levels and improved overall well-being (Munch & Yee, 2016). Seek out local support groups or online communities where you can share experiences, seek advice, and find solace in the company of others.


Mom brain, or brain fog, is a common experience following childbirth, but it doesn’t have to be a permanent state. By adopting these evidence-based holistic approaches, you can overcome mom brain and regain mental clarity. Prioritize rest and sleep quality, nourish your body with a nutrient-dense diet, engage in regular physical exercise, stimulate your brain with mental activities, and seek emotional support. These strategies, supported by scientific research, can help you navigate the challenges of motherhood while enhancing your cognitive abilities. Embrace these holistic approaches and celebrate each step towards regaining mental clarity and thriving as a mother.


  • Angevaren, M., Aufdemkampe, G., Verhaar, H. J., Aleman, A., & Vanhees, L. (2008). Physical activity and enhanced fitness to improve cognitive function in older people without known cognitive impairment. Cochrane Database of Systematic Reviews, 2, CD005381.
  • Cooper, R. E., Tye, C., Kuntsi, J., Vassos, E., & Asherson, P. (2015). Omega-3 polyunsaturated fatty acid supplementation and cognition: A systematic review and meta-analysis. Journal of Psychopharmacology, 29(7), 753-763.
  • Diekelmann, S., & Born, J. (2010). The memory function of sleep. Nature Reviews Neuroscience, 11(2), 114-126.
  • Munch, K., & Yee, L. M. (2016). Mothering the mother: How social support groups affect postpartum maternal mental health outcomes. Journal of Obstetric, Gynecologic & Neonatal Nursing, 45(3), 388-399.
  • Valls-Pedret, C., Sala-Vila, A., Serra-Mir, M., Corella, D., de la Torre, R., Martínez-González, M. Á., … & Ros, E. (2015). Mediterranean diet and age-related cognitive decline: A randomized clinical trial. JAMA Internal Medicine, 175(7), 1094-1103.
  • Wilson, R. S., Mendes de Leon, C. F., Barnes, L. L., Schneider, J. A., Bienias, J. L., Evans, D. A., & Bennett, D. A. (2002). Participation in cognitively stimulating activities and risk of incident Alzheimer disease. JAMA, 287(6), 742-748.