How to boost fertility in your 30s?

Trying to conceive in your 30s isn’t as easy as it sounds. As women age, their fertility declines, making it more difficult to become pregnant and have a healthy pregnancy.

But with the right knowledge and preparation, you can boost your chances of achieving a successful conception journey.

Let’s take a look at how you can increase your fertility in your 30s.

Why It's Harder to Get Pregnant In Your 30s?

The likelihood of conceiving decreases significantly when a woman reaches her mid-30s. In short, ageing affects fertility.

This is due to several biological factors, including reduced egg quality and quantity, lower hormone levels, and changes in the uterine lining.

One of the most significant factors behind decreased fertility at this age is diminished ovarian reserve, which refers to the number of eggs a woman has remaining in her ovaries. As a woman ages, her body produces fewer eggs each month until, eventually, she will not produce any due to menopause. Because of this decrease in egg production, it can be more difficult for women in their 30s to conceive than those younger than them.

Another factor that contributes to decreased fertility is hormonal imbalances. As a woman ages, her body produces less oestrogen and progesterone—two hormones responsible for regulating ovulation and other reproductive processes—which can lead to irregular periods and difficulty conceiving.

Additionally, changes in the uterine lining due to ageing may make it more difficult for an embryo to implant itself successfully into the uterus.

How to boost fertility in your 30s?

Women are born with a limited number of eggs; their fertility also decreases as they age. However, there are some things you can do to help boost fertility and maximize your chances of conception.

Diet and Nutrition

Eating a balanced diet is an important part of maintaining your overall health and can also help you prepare for conception. Eating plenty of fruits and vegetables is key, as they are packed with essential vitamins and minerals that can aid in conception.

It is also important to get enough protein from sources such as lean meats, eggs, legumes, nuts, and seeds. Additionally, avoiding processed foods can help keep your body healthy during the process of trying to conceive.

Exercise

Getting regular exercise is another way to keep your body healthy while trying to conceive.

Exercising for at least 30 minutes daily will help improve blood circulation throughout the body, increasing fertility levels by delivering more oxygen-rich blood to reproductive organs like the ovaries and uterus.

Exercise also helps release endorphins which elevate mood levels which in turn helps reduce stress during the conception journey.

Stress Management

Stress has been linked to infertility; some studies suggest that high levels of stress hormones like cortisol can lead to lower fertility hormones like progesterone.

Managing stress through yoga, mindful meditation or other relaxation techniques can help reduce tension levels, which could boost fertility by helping regulate hormone balance within the body.

Additionally, taking time off from work if possible, could also be beneficial for reducing stress levels when preparing for a healthy pregnancy journey.

Track Your Ovulation Cycle

Tracking your ovulation cycle is important in optimizing your chances of conceiving successfully.

Knowing when you ovulate helps you know when the optimal time period is for intercourse so that conception is more likely to occur during that time frame.

There are several ways to track your cycle, including tracking temperature changes throughout the month or using an ovulation predictor kit (OPK).

Both methods give you insight into what days will most likely be the most fertile days each month so that you know when it’s time to make a baby!

Have Sex Frequently

Believe it or not, having sex frequently is one of the best ways to increase your fertility. Having sex at least every other day during ovulation increases the chance that sperm will fertilize an egg—so make sure you keep track of your ovulation cycle if possible.

It’s also important to note that having sex too often (more than every other day) isn’t always beneficial; doing so can actually reduce the amount of healthy sperm available when it matters most.

Talk To A Fertility Specialist

Many women struggle with infertility issues, and seeking assistance from a medical professional may be essential for some couples trying for a baby.

A doctor or specialist can advise on medications and treatments that can improve fertility and give guidance on lifestyle changes that might benefit both partners when trying for conception.

Avoid Drinking Alcohol

While drinking alcohol may not seem like a major issue when it comes to increasing fertility, studies have shown that when you drink alcohol while trying to conceive can reduce the chances of successfully getting pregnant by up to 50%.

Moreover, if you become pregnant while drinking alcohol during the early stages of gestation, it increases the risk of miscarriage significantly.

For those reasons alone, abstaining from alcohol is advised when trying for a baby and throughout pregnancy.

Consider Supplements

Several supplements are available on the market specifically designed to boost fertility in women over thirty years old or having trouble conceiving due to age-related factors such as low ovarian reserve or diminished ovarian function (DOR).

These supplements typically contain ingredients like Coenzyme Q10 (CoQ10), Vitamin D3, Folate (Vitamin B9), Vitamin E, Selenium, Soy Isoflavones, Luteinizing Hormone Releasing Hormone (LHRH), Ginkgo biloba extract (GBE), Myo-inositol/D-chiro-inositol blend, Resveratrol, Alpha Lipoic Acid (ALA), Astragalus root extract, Omega 3 fatty acids, NAC, Acetyl L Carnitine (ALC), etc.

Taking one or more of these supplements daily has been clinically proven to increase fertility rates in women aged 30+.

Summary

When it comes to female fertility, understanding how the body works and how certain lifestyle choices may affect fertility is key.

Females typically experience a natural decline in fertility as they age, yet there are treatments that may help address infertility issues.

It's crucial for women to know important factors about their menstrual cycle, taking a fertility test, as well as other seemingly small or insignificant things such as taking folic acid, having a healthy diet, and maintaining a healthy weight.

Likewise, polycystic ovary syndrome and mental health can also play a role in fertility.

Fertility specialists have access to treatments such as follicle-stimulating hormone injections that can help, but women should also know the effects of drinking alcohol.

Too much alcohol can lead to decreased egg quality, making it more difficult for effective treatment.

Women’s health should be taken seriously when it comes to the effect on fertility; all of the above-mentioned factors can play an important role in successful treatment.

Here at Welzo, we have informative articles. 

Learn about the things not to do when trying to get pregnant or find out when you may be the least fertile.