Postpartum Brain Fog: 5 Herbs to Help You Feel Focused Again

Do you feel like you can’t focus, can’t get anything done… like you’re spiraling circles in your own mind?

You may be in the valley of postpartum brain fog — what people sometimes call “mom brain.”

In this post, we will walk through why the fog may descend, and tender ways to coax your mind back into clarity.

But first… the holy question:

How long does mommy brain last?

The spiritual truth is: it doesn’t always lift on its own. If left without care, shifting hormones, nutrient gaps, and stress can prolong it for months or years.

But — it is a story that can be rewritten.

What is postpartum brain fog?

Postpartum brain fog is a name we give to cloudy thinking, fuzzy memory, and fractured attention.

You know the ache, that hollow between your expectations and the real you.

It’s not just “forgetting where you left the keys.” It’s like the lens through which you see your own mind has been misted.

You can’t cut through to that sharp, incisive you that once felt so real.

Why does postpartum brain fog happen?

• Hormonal shifts (especially if you’re nursing) - i.e., low estrogen

• Grief of identity, interrupted sleep

• Stress, low blood sugar

• Thyroid imbalance

• Fatigue deep in the bones

• Medications

• Gut imbalance

• Yeast overgrowth

• Living in mold

• Heavy metal release (which sometimes unshackles after birth and again during perimenopause)

• Food allergies

• Inflammation in the body

What does brain fog feel like?

It feels like you can’t focus; everything is cloudy, maybe your body hurts as well.

• The result is slower thinking, fatigue, and trouble focusing.

• You turn in circles, maybe you forget what you’re doing, or scroll endlessly for hours, unaware of your day and actions. You have no energy.

• You crave sugar and coffee to keep you going. You may also be constipated.

How to help postpartum brain fog?

Dr. Aviva Romm says:

“Disruptions in the gut microbiome … can cause fatigue, anxiety, and depression … which can affect focus, memory, and concentration.”
Restoring microbiome health is an essential step.

So how do we walk into that healing together?

5 Steps to Heal Postpartum Brain Fog

(These are offerings, not promises. Always consult with your practitioner.)

#1 Diet is always first

• Waking up with a pounding heart could cause a glucose spike and can also cause hair loss, eczema, and constant hunger 

• Eating a healthy source of protein 2-3 times a day is the best thing you can do to help reduce glucose spikes.

• Consuming caffeine before noon or eliminating it will also help heal your gut, reduce cravings, and balance your blood sugar

• If you’re struggling with candida, eliminating alcohol is a must, and consider a parasite cleanse when you’re done breastfeeding.

#2 Reduce Candida

• Candida, more commonly known as a yeast infection, can cause brain fog.

• To learn how to heal yeast infections, read this post: https://www.taragregorio.com/blog/yeast-infections

#3 Heal your Gut

• If your gut health is contributing to this brain fog, you want to learn to heal your gut

• Read this post on the 5R approach to gut healing:https://www.taragregorio.com/blog/how-i-healed-postpartum-anxiety-by-addressing-my-gut-health

#4 Add in Adaptogens

• Adaptogens help us reduce stress and burnout.

• Discover which botanicals you can take to reduce the overwhelm, even if you’re breastfeeding. Read this post: https://www.taragregorio.com/blog/8-must-have-adaptogens-for-breastfeeding-moms

#5 Take nootropics

Nootropic Meaning

• The word itself comes from the Greek words nous for "mind" and trepien for "to bend.

• Known Nootropics are substances that claim to boost cognitive function and brain performance.

• They are sometimes referred to as "smart drugs," memory-enhancing substances, or cognitive enhancers. 

5 Nootropics for Postpartum Brain Fog

#1 Bacopa monnieri

• Also known as Brahmi, in Ayurvedic medicine.

• Benefits:

  • Has been used for centuries to improve memory, reduce anxiety, and even treat epilepsy.

  • Nervines, anticonvulsive, antispasmodic, and antioxidant, as well as nootropic.

  • Known to reduce inflammation in the brain [source]

  • Known to nourish, rather than deplete neurons [source]

• Breastfeeding Safety:

  • Considered a Safety Class 1 and Interaction Class A by the Botanical Safety Handbook

  • Additionally, they state: No information on the safety of bacopa during pregnancy or lactation was identified- so proceed with caution if you choose to try Bacopa during breastfeeding years.

  • Dose: Purchase as a tincture and start slow. 5 single drops 2x day to start.

#2 Ginkgo- Ginkgo biloba

• Improves blood circulation by opening up blood vessels and making blood less sticky

  Known to delay dementia and has mild pain-relieving activity

• Several studies suggest it may help reduce forgetting, support memory, and act as a neuroprotective herb [source]

• Also helpful to treat anorgasmia (inability to achieve orgasms), a side effect of antidepressants ²

  • Breastfeeding Safety:

    Safety Class 1 and Interaction Class B - Safe

  • Dosing

    • 20-30 drops; 2-3x day as a tincture

    • or follow the directions on the package for supplements

#3 Gotu Kola- Centella asiatica

Also known as kula kud in India and as the “student herb” in Bali, because it sharpens the mind.

• Benefits:

  • Pain reliever and nervine.

  • Use for poor memory, head trauma, anxiety, mental fatigue, and irritability.

  • Shown to enhance learning and memory in postnatal mice [source]

• Breastfeeding safety:

  • Safety Class 1, Interaction Class A -Safe

  • Dosing: Look for a tincture, tea, or supplement

#4 Green Tea-Camellia sinensis

• Benefits:

  • Less caffeine than coffee and a great antioxidant, green tea can help you stay focused and reduce bloating.

  • Green tea influences psychopathological symptoms (e.g., reduction of anxiety), cognition (e.g., benefits in memory and attention), and brain function (e.g., activation of working memory seen in functional MRI).[source]

• Breastfeeding safety:

  • Safety Class 1, Interaction Class C - interactions known to occur

#5 Ashwagandha

Read more about Ashwagandha here: https://www.taragregorio.com/blog/ashwagandha-while-breastfeeding

• You’ll notice, after having children, that your time is limited. But you also have this amazing opportunity to become a time genius.

• You’re forced into time blocking, or you get nothing done.

Here are 5 tips to help you stay focused.

#1: Write a list of just 3 things

• Take note of just 3 things you need to do today

• Nothing more, nothing less

• Additionally, write down what went well and what didn’t go well today.

#2 Listen to Repetitive Music

• When I can’t focus, I listen to this soundtrack on replay

#3 Shake It out

• Move your body. When you can’t focus, try exercising first!

#4 Become a master of Google Calendar

• Look into creating a Google calendar of the kids’ sports events and add grandparents to the list.

• Add detailed instructions to your Google calendar for what needs to be done.

• On Sunday night, write down what you need to do all week long and ask for help from others.

#5 Skip the coffee

• Coffee may be creating a sick cycle of running around. Try green tea when you need to concentrate.

Conclusion

What if “mom brain” was due to your gut health?

There tends to be an increase in leaky gut syndrome after birth, and this could create an abundance of yeast in the body. When yeast takes over, brain fog sets in.

Additionally, living in mold can cause an enormous amount of brain fog, anxiety, and fear - due to uncomfortable sensations in the body. Read more about my mold experience below.

xo

Tara

P.S. Have questions? I’m happy to help. Note them in the comment area below.

More Reading

• https://www.taragregorio.com/blog/how-to-detect-mold-toxicity-in-your-body-and-home

• https://www.taragregorio.com/blog/yeast-infections

Resources

1. American Herbal Products Association’s Botanical Safety Handbook ↩

2. ² Winston & Maimes: Adaptogens; Herbs for strength, stamina, and stress relief ↩

3. Rao S.B., Chetana M., Uma Devi P. “Centella asiatica treatment during postnatal period enhances learning and memory in mice.”Physiology and Behavior. 2005 Nov 15;86(4):449-57. (source) ↩

4. Nemetchek MD, Stierle AA, Stierle DB, Lurie DI. The Ayurvedic plant Bacopa monnieri inhibits inflammatory pathways in the brain. J Ethnopharmacol. 2017 Feb 2;197:92-100. doi: 10.1016/j.jep.2016.07.073. Epub 2016 Jul 26. PMID: 27473605; PMCID: PMC5269610. [source]↩

5. Aguiar S, Borowski T. Neuropharmacological review of the nootropic herb Bacopa monnieri. Rejuvenation Res. 2013 Aug;16(4):313-26. doi: 10.1089/rej.2013.1431. PMID: 23772955; PMCID: PMC3746283. [source]↩

6. Mancini E, Beglinger C, Drewe J, Zanchi D, Lang UE, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine. 2017 Oct 15;34:26-37. doi: 10.1016/j.phymed.2017.07.008. Epub 2017 Jul 27. PMID: 28899506. [source]↩