As a woman in your mid-30s, you may be thinking about starting a family soon or trying to conceive.

While it’s true that fertility declines with age, there are still steps you can take to increase your chances of getting pregnant and having a healthy pregnancy. Here are some tips for maximizing fertility:.

1. Maintain a Healthy Weight

Being underweight or overweight can affect your fertility by disrupting your menstrual cycles. If you’re underweight, your body may stop ovulating altogether.

Conversely, being overweight can cause an imbalance of hormones that can interfere with ovulation and implantation. Aim for a BMI between 18.5 and 24.9.

2. Eat a Balanced Diet

Eating a healthy, balanced diet can help support your fertility. Make sure you’re getting enough nutrients like protein, iron, and folic acid, which are crucial for a healthy pregnancy.

Focus on whole foods like fruits, vegetables, whole grains, and lean protein sources.

3. Limit Your Intake of Alcohol and Caffeine

Excessive alcohol and caffeine consumption can have a negative impact on fertility. Alcohol can disrupt the hormonal balance in your body, while caffeine can affect ovulation.

Try to limit your intake of both, or avoid them altogether if you’re trying to conceive.

4. Quit Smoking

If you smoke, quitting can significantly improve your chances of getting pregnant. Smoking has been linked to decreased fertility, as well as an increased risk of miscarriage and other pregnancy complications.

5. Manage Stress

Chronic stress can disrupt your menstrual cycles and interfere with ovulation.

Make sure you’re taking steps to manage stress, whether that means practicing relaxation techniques like meditation or yoga, going for walks outside, or talking to a therapist.

6. Get Enough Sleep

Getting enough sleep is crucial for your overall health, but it can also impact your fertility. Aim for at least 7-8 hours of sleep per night, and try to establish a regular sleep routine.

7. Consider Freezing Your Eggs

If you’re not ready to have a baby yet but want to preserve your fertility, consider freezing your eggs. This can be a good option for women who know they want kids later in life but want to focus on other things right now.

8. See a Fertility Specialist

If you’ve been trying to conceive for six months to a year without success, it may be time to see a fertility specialist.

They can help diagnose any underlying issues and recommend treatments like fertility drugs, intrauterine insemination (IUI), or in vitro fertilization (IVF).

9. Monitor Your Fertility Signs

Track your menstrual cycle, basal body temperature, and cervical mucus to get a better understanding of when you’re ovulating. This can help you time intercourse for the most optimal time for conceiving.