If motherhood is in line with your dreams and goals, you may be wondering, is it too late to boost my fertility? Good news! It probably isn’t – and research proves it. Women give birth later. These statistics are the tip of the iceberg: Between 1990 and 2019, the median age for first-time births rose from age 27 to 30. This is the highest age on record. Women are gradually choosing to get pregnant in their 30s and 40s. This is for a myriad of reasons – personal, professional, financial and more.
Today we dive into a topic that is close to my heart: natural ways to boost your fertility in your 30s. Getting pregnant in your 30s is not as bad as we believe (far from it, actually). Knowledge is power. With these tips, you can learn to improve your fertility and increase your chances of pregnancy.
Fertility and age: what the research says
Yes, fertility begins to decline as we age. This is inevitable. However, it is not nearly as dramatic as most people think. When I first learned that fertility declines in our late 20s (and declines faster at age 35), I essentially suggested a slim-to-no chance of getting pregnant after 38. This is not the case. Realistically speaking, it’s more of a dive – not a nose dive – at 35.
A reassuring study found that women between the ages of 30-34 have an 86% chance of getting pregnant within one year of trying, and a 94% chance of getting pregnant after two years. For women between the ages of 35-39, there is an 82% chance of getting pregnant after one year, and a 90% chance of getting pregnant after two years. Although these percentages are slightly lower than women between the ages of 19-26, they are still very hopeful.
How Lifestyle Affects Fertility
No surprise here: Lifestyle has an impact on just about every aspect of health and wellness — including fertility. Fortunately, there are a variety of lifestyle habits you can implement to protect your egg quality, reproductive organs and hormone health. In turn, all of these things support optimal fertility!
Prioritizing quality sleep, balancing blood sugar, and incorporating moderate exercise have all been shown to increase fertility. Thanks to the power of a balanced, well-fed lifestyle, you can slow down your internal clock. In fact, it is possible that reproductive health has less to do with chronological age and more to do with biological age. Anyway, now is the time to include natural ways to boost your fertility in your 30s.
8 Ways to Increase Your Fertility in Your 30s
Below are eight natural ways to improve your chances of getting pregnant in your 30s. I hope these tools give you direction, guidance and hope. Whether you are in your early, mid or late 30s, it is not too late to improve your chances of getting pregnant.
Be sure to consult with your primary care physician or health care provider before making any changes to your diet and lifestyle.
Stop stressing about your timeline
Your life, your timeline. Trust the unfolding. Stressing about your age, poking around in must-haves, and insulting yourself for not trying to get pregnant sooner will only hinder your chances of getting pregnant — not help. This negative attitude will only make you feel guilty, frustrated and emotional.
There is no shame in leading a life full of memories, experiences and learning opportunities. If you look at things from a different lens, it’s 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 you are planning to have a family. Review your menstrual cycle together. Ask to have labs done to rule out conditions such as hypothyroidism, amenorrhea and polycystic ovary syndrome. Blood tests can also rule out nutritional deficiencies (which can impair fertility). In essence, your doctor can help you take a proactive approach to getting your body ready. Set yourself up for success!
Supplement nutrients lost through birth control
Speaking of nutrient deficiencies, let’s talk about birth control. Unfortunately, there is no denying that birth control pills deplete the body of certain vitamins and minerals. Eating a variety of foods – as well as taking a multivitamin and / or prenatal – can help replace valuable nutrients. However, we want to remember that supplements are here to supplement, does not replace a nutrient-free diet. This is another reason why you want your nutrient levels checked before trying to conceive. You may need a higher dose of some 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 nutritious diet to boost your fertility in your 30s, think anti-inflammatory. Includes lots of antioxidant and anti-inflammatory foods, drinks, herbs and spices. This will help protect against one of the likely declines in fertility: oxidative stress. This stress can have a negative effect on egg quality. Finally, we want to eat a variety of foods that are as close as possible to land (or sea). Whole, minimally processed foods support female and male fertility.
Make sure you eat enough
Three of the most important things in nutrition for fertility are to eat enough, use a variety of high quality ingredients and to keep blood sugar balanced. Eating enough (which most women do not do!) Ensures that your body has enough energy to terminate the very energy-intensive process of developing an adult egg, ovulation, pregnancy and carrying a baby nourish. Second, variety ensures that your body gets the vitamins and minerals it needs for optimal reproductive well-being.
Balance your blood sugar
While it is important to eat enough, it is also important to keep your blood sugar balanced. Blood sugar stability reduces inflammation in the body, supports optimal sleep and improves fertility. In fact, studies show that elevated blood sugar levels and insulin resistance can complicate ovulation in women, making menstrual cycles less predictable. In turn, this can lead to fertility issues. Not sure where to start? Check out our 7-Day Blood Sugar Meal Plan!
More sleep, less stress
We are often so focused on food and fitness that we completely skip two incredibly important roles in our fertility journeys: sleep and stress. Not only do both of these have an impact on reproductive and overall well-being, but they also support nutrition and exercise. After all, it is difficult to eat well and be active when you are tired and stressed. On top of that, it throws off stress and lowers blood sugar quickly. Here are some quick tips to support restorative rest and stress relief:
- Do more things that make you happy. Cliché, I know. But joy and pleasure are essential. Watch your favorite movie, buy yourself flowers, take a bath, have fun with your partner, etc.
- Get outside and disconnect from your digital life. Time in nature is rejuvenating and healing on so many levels.
- Limit your screen time before going to bed. Easier said than done, but this article has useful hacks. Journal or rather read a book. Do what works 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 least prevent – age-related changes that can negatively affect fertility. Aim to practice yoga and / or meditate 2-3 times a week (or more, if time allows). And it does not have to be an hour-long exercise! Start with whatever time you have — even five minutes a day can work wonders.