Are you in your 30s and trying to conceive? Many women of advanced maternal age — as it's called by medical professionals — struggle with getting pregnant after 35. But did you know there are some things you can do to increase the chance of getting pregnant? Here are some tips and resources to help ensure you have the best chance of getting pregnant after 35.
How hard is it to get pregnant at 35 and beyond?
How to get pregnant: Tips for a better diet
Giving your reproductive system a little extra support can be accomplished by choosing foods rich in fertility-friendly nutrients including zinc, magnesium, folate, vitamin B6, and vitamins C, E, and beta carotene.
Load up on foods high in Omega-3's, like salmon, chia seeds, flax seeds, walnuts, and soybeans. Leafy greens, broccoli, and Brussels sprouts are high in folates, which assist in the cell division necessary for getting pregnant. Figs and berries are high in antioxidants, while citrus fruits can promote healthy eggs and sperm. Full-fat foods like yogurt, almonds, and avocados will keep your blood healthy.
Almonds are also a rich source of vitamin E, an antioxidant vitamin sometimes called the "fertility vitamin" because vitamin E helps the body absorb other fat-soluble vitamins needed for reproductive hormone production. For the same reasons, vitamin E is also beneficial for his fertility. So go nuts!
Adjust your TTC mindset
So how to increase the chance of getting pregnant after 35? If you're trying to conceive it's key to tune into your cyle and ensure you're having intercourse at the optimal time within your cycle.
“You should expect to have ovulation about 14 days prior to when you expect your next period," Dr. Ann Kathiresan explained in a YouTube video. “The fertile window is the six-day period that precedes ovulation; this is the window of time where we’re aiming to have intercourse.”
But does this mean you should have sex constantly when you're ovulating? New mom Susan Lim — who became pregnant at age 34 — says no.
“You don't want your partner to be ejaculating lots and lots and lots, because when this happens that's kind of going to reduce the quality and quantity of that fertile semen," Susan Lim advised on her YouTube channel.
Make peace with the scale
Being overweight can affect fertility because excess weight can interfere with hormone function and ovulation. Should you take the time to lose weight before trying to get pregnant? This is something to talk over with your healthcare provider. If you are only 15 or 20 pounds overweight and in your middle to late 30s or in your 40s, your doctor may recommend paying closer attention to what you eat, but otherwise not delaying conception plans.
If weight loss is recommended, studies show that losing only 5 percent to 10 percent of your overall weight may be enough to give your fertility a jump start.
Track your ovulation
As women grow older, ovulation-related problems, including irregular ovulation, become more common. Have you checked in on the state of your ovulation lately? Tracking changes in your cervical mucus (thin and slippery mucus indicates impending ovulation), taking your basal body temperature (body temperature tends to spike right after ovulation) and using an over-the-counter ovulation prediction kit are all ways to gain more insight into your cycle.
Know when extra help is needed
Because time can be of the essence, women over 35 are generally advised to check in with their healthcare providers about the possibility of fertility testing if they still have not conceived after six months of actively trying (younger women are usually told to keep trying for one year before seeking fertility assistance.) Your doctor may order hormone tests to shed more light on your ovulation cycles, or refer you to a fertility specialist for further care.
Don't forget to exercise
Moderate physical activity — from taking a brisk 30-minute walk around the neighborhood to yoga and sports like swimming and biking — oxygenates and increases blood flow to all parts of the body, including reproductive organs.
If it’s been a few years since you’ve worked out, start off with a 10-minute walk and gradually build up to a daily 30-minute brisk walk. If you have problems with arthritis or knee injuries, try opting for swimming or water aerobics to ease pressure on your joints.
