As women age, their fertility naturally starts to decline, with a significant decrease typically occurring after the age of 35. However, there are various steps you can take to boost your chances of conceiving and improve your fertility after 35.

In this article, we will explore expert tips and lifestyle changes that can enhance your fertility journey.

1. Consult with a Fertility Specialist

If you are planning to conceive after the age of 35, it is advisable to consult with a fertility specialist. They can assess your reproductive health, conduct necessary tests, and provide personalized advice based on your unique situation.

A fertility specialist can guide you throughout the process and help identify any potential concerns that may affect fertility.

2. Maintain a Healthy Weight

Being either underweight or overweight can have a negative impact on fertility. Women with a body mass index (BMI) that is too high or too low may experience irregular menstrual cycles and hormonal imbalances, making it harder to conceive.

Maintaining a healthy weight through a balanced diet and regular exercise can help optimize your fertility chances.

3. Focus on a Nutrient-Rich Diet

A well-balanced diet plays a crucial role in improving fertility. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals.

Additionally, incorporate fertility-boosting foods such as spinach, berries, avocado, nuts, and seeds into your diet. These foods are rich in antioxidants, vitamins, and minerals that can support reproductive health.

4. Limit Caffeine and Alcohol Consumption

High caffeine intake and excessive alcohol consumption can decrease fertility. It is recommended to limit your caffeine consumption to 200 milligrams per day, which is equivalent to one cup of coffee.

Similarly, reducing or eliminating alcohol intake can positively impact your fertility.

5. Quit Smoking

Smoking is not only harmful to overall health but also negatively affects fertility. Smoking has been linked to decreased ovarian reserves, irregular menstrual cycles, and increased risk of miscarriage.

Quitting smoking before attempting to conceive can greatly improve your chances of getting pregnant.

6. Manage Stress Levels

High levels of stress can interfere with hormone production and disrupt the ovulation cycle, making it more challenging to conceive.

Find stress management techniques that work for you, such as yoga, meditation, regular exercise, or engaging in hobbies you enjoy. Prioritizing self-care and relaxation can positively impact your fertility journey.

7. Understand Your Menstrual Cycle

Having knowledge about your menstrual cycle can significantly enhance your chances of conceiving. It is essential to understand the timing of ovulation and fertile days in order to optimize intercourse for pregnancy.

Tracking your menstrual cycle, either through charting basal body temperature or using ovulation prediction kits, can help identify the most fertile time for conception.

8. Consider Supplements

Certain supplements have been found to support fertility. Consult with your doctor or fertility specialist to determine if you could benefit from supplements such as folic acid, vitamin D, omega-3 fatty acids, and CoQ10.

These supplements can help improve egg quality and overall reproductive health.

9. Exercise Moderately

Regular exercise is beneficial for overall health and can help regulate hormones. Engaging in moderate exercise, such as brisk walking, swimming, or cycling, can contribute to improved fertility.

However, excessive exercise or intense workouts may have a negative impact on fertility, so it’s important to strike a balance.

10. Seek Emotional Support

Trying to conceive can be emotionally challenging, especially as time goes on. It is essential to seek emotional support and surround yourself with a strong support system.

Joining support groups or seeking therapy can help you navigate the ups and downs of the fertility journey.