When your sleep is limited and your stress levels are through the roof, forgetfulness and brain fog — characteristics of a condition often referred to as mom brain — are par for the course. You don’t have to accept these traits as a permanent part of your life, though.
There are lots of things you can do to keep mom brain at bay, whether you’re on your first kid or your fifth. Start by adding a few of the following tips to your daily routine, and you’ll soon start to feel more alert and think more clearly.
1. Maintain Connections
When you’re a parent, it’s easy to feel isolated or feel like you’re only spending time with people who are half your size. That doesn’t have to be the case, though.
Make an effort to connect with friends or family on a regular basis. Get a cup of coffee, go to the park with your kids, or even just have a nice chat on the phone.
Try to reach out to people you don’t know, too — chat with the clerk at the grocery store, or say hello to someone you pass on the street. These little connections add up and can a big difference.
2. Exercise Regularly
Regular exercise is also essential for oxygenating the brain and keeping brain connections strong.
Forms of exercise like yoga and swimming that challenge your balance and require you to cross over the centerline of the body are especially beneficial. Workouts that require you to learn choreography (kickboxing, dancing, step aerobics, etc.) are also great for keeping your mind sharp.
You don’t have to do these types of workouts if you don’t enjoy them, though. You can fight mom brain with any type of consistent exercise — go for walks with your kids or do bodyweight exercises in your living room. The point is just to get moving.
3. Take a Daily Multivitamin
If you’re deficient in essential vitamins and minerals, your brain isn’t going to function as well as it could. One of the easiest ways to make sure you’re getting all the nutrients you need is to take a daily multivitamin.
Research also shows that daily multivitamin consumption has been linked to increased alertness, improved memory, and an increase in overall well-being.
4. Establish Routines and Structure
Establishing routines and structure is also very helpful for moms who are always on the go with a million things on their to-do lists. Create designated spaces for commonly used items (keep your cell phone charger in the living, your diaper bag by the front door, etc.).
It’s also helpful to stick to roughly the same schedule each day — wake up and got to bed around the same time, eat meals at the same time, etc. This will help you establish stronger brain connections and keep your mind clear to focus on other things.
5. Challenge Your Mind
Whenever you have a free minute, it’s tempting to want to collapse on the couch and catch up on your favorite shows or scroll mindlessly through social media. There’s nothing inherently wrong with these activities, and sometimes you do just need to chill.
However, it’s also important to find ways to challenge your mind if you want to avoid mom brain. Try crossword puzzles, logic problems, or something crafty like knitting.
6. Rest When You Can
This is a hard one for moms, but it’s also an important one. The more sleep you get, the better your mental health and cognition will be. Of course, this is easier said than done, especially when you have a newborn.
Some ways to get some extra sleep while caring for your child or children include:
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Establish a bedtime routine
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Keep your bedroom dark, quiet, and cool
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Try to nap when your baby naps or at least lie down and rest, even if you can’t fall asleep
7. Eat Plenty of Brain Food
Finally, make sure your diet supports a healthy brain. Processed, sugary foods aren’t doing your brain or your body any favors. Try swapping out your favorite packaged snacks for these foods that have been proven to boost memory and cognition:
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Blueberries
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Healthy fat sources (extra-virgin olive oil, wild-caught salmon, nuts, eggs, etc.)
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Turmeric
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Dark chocolate (look for bars that are at least 75 percent cacao)
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Cruciferous vegetables (broccoli, cauliflower, etc.)
Adding these foods to your diet on a regular basis will improve your memory, clear brain fog, and just generally help you feel better.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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