Women are born with finite numbers of eggs. As they age, the quality and quantity of eggs start declining. This means that their menstrual cycles start becoming less regular and sometimes with no menstrual flow at all. There can be chances that they produce no eggs in some months. This can create difficulty for them to conceive naturally. There are many ways to boost fertility in your 30s, but the best part is that it must suit your body. If you are above your 30s and it has been creating difficulty for you to conceive, try to talk to your doctor. Also, you should look for your doctor if you are trying to conceive for more than 6 months and it is not working for you. Herein, we have provided you few points that you can consider while having the planning for conceiving naturally:
Eat foods rich in antioxidants
Antioxidants like zinc and folate help increase fertility for both men and women. They help to deactivate the free radicals present in the body. The radicals can damage both the sperm and egg cells. You can find antioxidant-rich food like walnuts, which can help you increase your fertility each day. Foods such as fruits, vegetables, nuts, and grains are full of antioxidants like vitamin C, E, Folate, Lutein, etc. Eating more of these healthy foods helps to fight the factors which break your fertility.
Try to eat bigger breakfasts. This will help you improve your fertility and will have an effective hormonal change in your body system. A major factor of infertility is PCOS. If you intake the majority of calories through your breakfast, you can improve the level of hormones and can reduce the level of insulin by 8%. High levels of both testosterone and insulin are harmful to fertility. It is important to note the size of breakfast. You can reduce your evening meal and can work on your weight management.
Try to eat healthy fats that may help you boost your fertility and overall health. Trans fats are unhealthy options that increase the risk of ovulatory infertility and create a negative effect on insulin sensitivity. Trans fats are found in hydrogenated vegetable oils, baked goods, processed foods, and fried foods. You can manage your diet by lowering the use of trans fats, which affect fertility in both men and women.
Cut down your carbs diet if you have PCOS
Carbs mean that you are increasing the intake of your calories. If you cut down the carbs with at least 45% of calories less to your food, you can increase your fertility. Managing carbs can help you manage your diet and ultimate management of your disorder like PCOS. A lower carbs diet means you are having a healthy weight. This can also help you manage your insulin level and encourage fat loss while helping with your menstrual regularity.
Even if you are not pregnant, it would be a good idea to cut down your intake of excessive alcohol. Alcohol can effectively produce harmful side effects on your fertility and pregnancy both. Heavy use of alcohol affects the mortality of sperms in men. Plus, if you are living in the early weeks of your pregnancy, you should start working on your alcohol consumption. Alcohol not only affects your embryo development but also affects the organs of the developing child.
Focus on having healthy weight gain
Women with low BMI can have a harder time conceiving than women with a healthy range of BMI. If you think you are overweight, try to discuss the same with your doctor. Make a list of food that affects your health and that can help you lose weight. Talk to your doctor about your fertility and the risk factors to control your body weight.
Pregnancy, conceiving, and opting for fertility treatments can be troublesome for your body. Veen yoga and related exercises cannot help you increase your fertility alone. You must manage your stress if you want to focus on your fertility. Whether it is exercise, yoga, meditation, or self-care, find a way to relax and de-stress your body.
Cut down your daily dose of caffeine
Try to have at least one healthy cup of tea or coffee in the morning and nothing more. If you are overdoing it with your cup of coffee, you can have an intake of at least 300mg of caffeine per day. This can impact your fertility. So, it is better to cut down the consumption of your caffeine in the form of coffee and tea, and other beverages.
It is a good time to start with some calculations. If you are ready to conceive, make a list of your menstrual cycle. It is important especially when you are over the age of your 30s and want to boost fertility in your 30s.
- If you wonder how you can track your periodic cycle, you can simply mark the first day of your periods.
- The last day of your period is the day of your next menstrual cycle. The cycle of menstrual flow can shift when you reach your late 20 or after your 30s.
- For most women, ovulation begins 12 to 14 days before your next period. This makes the optimal time to conceive.
- You can also choose to use an online application to track your menstrual cycle.
- You can also look to monitor your basal body temperature. When there is a dip in basal body temperature, there is a sharp increase in ovulation.
Having good nutritive food is the key to healthy living. This way you can increase your reproductive life and fertility, which is important for conceiving. You can still boost fertility in your 30s. Eating a healthy diet can healthily affect your lifestyle. It can help your body prepare for pregnancy. Plus, it can increase the joy of happy feeling from inside and outside. If you are trying to get pregnant, you must try to have healthy choices in your life. Do not worry if you are unable to perform any task that is important for you to conceive. You can discuss things with your doctor and can make healthy choices for yourself.