Whether maternity matches your dreams and goals, you may be wondering, is it too late to boost my fertility? Good news! It probably isn’t, and the research proves it. The women are give birth later. These statistics are just the tip of the iceberg: between 1990 and 2019, the median age of first births rose from 27 to 30 years old. This is the highest age ever recorded. Women gradually choose to conceive in their 30s and 40s. This for a myriad of reasons – personal, professional, financial, etc.
Today we dive into a topic that near and dear to my heart: natural ways to boost your fertility in your thirties. Getting pregnant in your thirties isn’t as bad as you think (far from it, in fact). Knowledge is power. With these tips, you can learn how to improve your fertility and increase your chances of conceiving.
Fertility and Age: What the Research Says
Yes, fertility begins to decline as we age. It’s inevitable. However, it’s not as dramatic as most think. When I first learned that fertility drops in my late twenties (and declines most rapidly at age 35), I was basically imagining a slim chance of conceiving after age 38. This is not the case. Realistically, it’s more of a dip – not a dive – at 35.
A reassuring study found that women between the ages of 30 and 34 have a 86% chance of getting pregnant less than a year after trying, and 94% chance of conceiving after two years. For women aged 35 to 39, there is an 82% chance of conceiving after one year and a 90% chance of conceiving after two years. Although these percentages are slightly lower than those of women aged 19 to 26, they are still very optimistic.
How Lifestyle Affects Fertility
No surprise here: lifestyle has an impact on just about every aspect of health and wellbeing—including fertility. Fortunately, there are a variety of lifestyle habits you can implement to protect the quality of your eggs, reproductive organs, and hormonal health. In turn, all of these things promote optimal fertility!
To prioritize quality sleep, balance blood sugarand incorporating Moderate exercise have all been shown to increase fertility. Through the power of a balance, well fed lifestyle, you can slow down your internal clock. In fact, reproductive health may have less to do with chronological age and After do with biological age. Either way, now is the time to incorporate natural ways to boost your fertility in your thirties.
8 Ways to Boost Your Fertility in Your 30s
Below are eight natural ways to improve your chances of getting pregnant in your 30s. I hope these tools will give you direction, guidance and hope. Whether you’re in your early, mid or late thirties, it’s not too late to improve your chances of conceiving.
Be sure to consult your GP or health care provider before making any changes to your diet and lifestyle.
Stop stressing about your timeline
Your life, your timeline. Trust the process. Stressing out about your age, wallowing in must-haves, and berating yourself for not trying to get pregnant earlier will only hinder – not help – your chances of conceiving. This negative attitude will only make you feel guilty, frustrated, and emotionally drained.
There’s no shame in living a life filled with memories, experiences, and learning opportunities. Looking at things from a different angle is a fruitful life.
Fertility is more than conception and reproduction. Fertility is about being full, creative, productive and vibrant.
Work with your doctor
Before trying to conceive, talk to your provider. Let them know that you plan to start a family. Together, revise your menstrual cycle. Ask for lab tests to rule out conditions such as hypothyroidism, amenorrhea, and polycystic ovary syndrome. Blood tests can also rule out nutrient deficiencies (which can affect fertility). Essentially, your doctor can help you take a proactive approach to preparing your body. Get ready for success!
Replenish nutrients lost due to birth control
Speaking of nutritional deficiencies, let’s talk about birth control. Unfortunately, it is undeniable that birth control pills depleting the body of certain vitamins and minerals. Eat a variety of foods, as well as take a multivitamin and or prenatal— can help replace valuable nutrients. However, we want to remember that supplements are there to extra charge, do not replace a nutrient-poor diet. This is another reason you want your nutrient levels checked before trying to conceive. You may need a higher dose of certain vitamins and minerals, such as B vitamins. Again, a blood panel will help with this.
Focus on anti-inflammatory foods
When it comes to a nutrient-dense diet to boost your fertility in your 30s, think anti-inflammatory. Include lots of antioxidant-rich and anti-inflammatory foodsdrinks, herbs and spices. This will help guard against one of the suspected declines in fertility: oxidative stress. This stress can have a negative effect on egg quality. Ultimately, we want to consume a Variety of foods it’s as close to land (or sea) as possible. Minimally processed whole foods promote female and male fertility.
Make sure you eat enough
Three of the most important elements of nutrition for fertility are eat enoughby consuming a variety of high quality ingredients and keeping balanced blood sugar. Eating enough (which most women don’t!) ensures your body has enough energy to fuel the energy-intensive process of developing a mature egg, ovulating, conceiving, and carrying a baby to term. Secondly, variety ensures that your body receives the vitamins and minerals it needs for optimal reproductive well-being.
Balance your blood sugar
Just as eating enough is essential, so is keeping your blood sugar levels in check. blood sugar stability decreases inflammation in the body, promotes optimal sleep and improves fertility. In reality, studies show that in women, high blood sugar and insulin resistance can complicate ovulation, making menstrual cycles less predictable. In turn, this can lead to fertility issues. Don’t know where to start? Discover our 7 Day Glycemic Meal Plan!
More sleep, less stress
We are often so focused on food and fitness that we totally ignore two incredibly important roles in our fertility journeys: sleep and stress. Not only do these two impact reproductive and overall well-being, but they also support nutrition and exercise. After all, it’s hard to eat well and be active when you’re tired and stressed. In addition, stress and sleep quickly disrupt blood sugar. Here are some quick tips to promote restful rest and stress relief:
- Do more of what makes you happy. Cliché, I know. But the joy and pleasure are essential. Watch your favorite movie, buy yourself flowers, take a bath, have fun with your partner, etc.
- Get out and disconnect from your digital life. Time spent in nature is rejuvenating and healing on so many levels.
- Limit your screen time before bed. Easier said than done, but This article has useful hacks. Journal or read a book instead. Do what works best for you!
- Find an acupuncturist near you. Most health insurance plans cover acupuncture!
Slow down your internal clock with meditation
Research shows that meditation has the potential to reverse – or at the very least, avoid – age-related changes that can negatively affect fertility. Try to practice yoga and/or meditate 2-3 times a week (or more, if time permits). And it doesn’t have to be an hour-long practice! Start with the time you have – even five minutes a day can do wonders.