Last Updated on January 13, 2023 by Avi Steen
As a woman, your 30s are often considered the prime of your life. You’re usually in your career groove, you may have bought a house, and you might be thinking about starting a family. But if you’re struggling with fertility, this decade can feel like anything but the best years of your life. If you’re trying to learn how to boost fertility in your 30s, know that you’re not alone.
Many women face fertility challenges during this decade, whether it’s due to PCOS or endometriosis, or any other number of conditions. The good news is that there are steps you can take to improve your chances of getting pregnant.
Age and Fertility
One of the most important things to understand when it comes to fertility in your 30s is that age plays a role. As you get older, your chances of conceiving naturally decrease. But don’t let that scare you just yet.
Just because egg supply and quality diminish with age, doesn’t mean you can’t get pregnant. With simple lifestyle changes, we’ve helped many women conceive naturally and go on to have successful pregnancies.
It started with my own journey, I was almost ready to go see a specialist before I got my first positive pregnancy test. It was after much prayer and time with God but then I miscarried twice, back to back, with one of the losses lasting 45 days. It was my wilderness season.
But in the wilderness, God revealed himself to me and his plan for my womb. I started making simple lifestyle changes, charting my cycle, and was able to conceive my rainbow baby a month after my miscarriage ended.
I’ll be 34 this year and now have 3 babies under 4 years old.
How Lifestyle Impacts Fertility
So, how can you improve your fertility in your 30s? The answer is simple: start with a few lifestyle changes. These are all easy to implement and can make a huge difference when it comes to conceiving naturally. Lifestyle changes include :
- Eating a balanced, nutrient-rich diet. Focusing on whole grains, fruits, and vegetables, as well as lean proteins can help you get your body into the optimal state for fertility.
- Exercising regularly. Exercise helps keep your hormones in balance and can help reduce stress, both of which are important to your overall health.
- Reducing stress. Stress can have a negative impact on hormones and fertility, so it’s important to take time for self-care and relaxation.
- Taking supplements. Certain nutrients like Vitamin D, omega-3 fatty acids, and CoQ10 can help improve fertility and increase your chances of conceiving naturally.
- Charting your cycle. By tracking your ovulation and knowing when you’re most likely to conceive, you can better plan your attempts at getting pregnant.
The bottom line is that fertility in your 30s doesn’t have to be a lost cause. With the right lifestyle changes, you can increase your chances of conceiving naturally.
- How to Boost Fertility in your 30s (and beyond!)
- 11 Healthy Habits To Increase Fertility in Women for 2023
- When Do You Ovulate? Most Ovulation Calculators Get It Wrong
- When You Have Regular Periods but Not Getting Pregnant | What’s Next?
- Yoni Steams for Fertility (A Christian Perspective)
How to Boost Fertility in your 30s
Combat Stressors With Prayer
Many Christians want to be able to conceive children and feel a strong connection to this desire, which is why feelings of disappointment can be extremely difficult to deal with. It’s important to remember that God did not give us the spirit of fear; we need to trust that He has great plans for our lives and trust His timing.
Combatting the stressors we may experience when trying to conceive with prayer is a wonderful way to focus on the positive aspects of our journey. Prayer can bring us peace in knowing that God has us in His hands and will use this experience for our growth.
Rather than worrying about outcomes, it’s important that we take each day as it comes and live life in faith rather than fear.
Grab my fertility prayer checklist at https://mothermindset.com/prayer
Preventative Fertility Workup
As we age, it becomes increasingly important to take steps to maintain our overall long-term health and reproductive well-being. One of the best ways to conserve our fertility potential is to undergo preventative fertility workup.
This important diagnostic evaluation should check for all sorts of deficiencies and conditions that could potentially affect your ability to conceive, including issues like hypothyroidism, Polycystic Ovarian Syndrome (PCOS), and endometriosis. Doing so not only gives you peace of mind but also possesses the potential for early identification and treatment of any underlying reproductive issues.
Ultimately, this can help improve your chances when it comes time to start trying for a family.
Eat Anti-inflammatory foods
Eating an anti-inflammatory diet can seem like a daunting task, but the long-term health benefits are immeasurable. Research shows that reducing inflammation with the right foods and supplements can significantly improve general well-being, from reducing stiffness and joint pain to boosting energy levels.
Inflammation in the body can harm fertility by upsetting the delicate balance of hormones and how your body reacts to them. Many foods that reduce inflammation are simply whole foods that we already eat such as kale, chia seeds, and avocados, or spices such as turmeric and ginger.
By choosing recipes that highlight these ingredients, you can easily transform your diet into one that is both healthy for your fertility and delicious. It is important to remember that change does not happen overnight; small sustainable changes can lead to big results over time.
Fertility journeys can be incredibly stressful and difficult. Understanding that you are not alone in this experience is paramount to sustaining your own mental well-being, but it can also be important to supplement appropriately to make sure your body is in the optimal state for conception.
Consider talking with your healthcare provider about diet, lifestyle changes, and potential supplements that might help to maximize fertility potential. There is no one-size-fits-all solution; understanding what works best for your body can go a long way toward helping you get pregnant. With patience and thoughtful supplementation, you can take control of this journey and find success on the other side!
Fuel Your Body by Eating Enough Food
Eating nutritious meals and snacks is vital to any fertility journey. Fueling your body with the right foods helps regulate hormones and increases energy levels, both of which are important components of achieving a successful pregnancy.
On the other hand, inadequate nutrition can destabilize hormones and potentially impair ovulation, resulting in fertility problems. Remember, the food you eat matters, and how much you eat is important too!
Focus on consuming plenty of healthy whole foods. Our bodies need essential nutrients to optimize our fertility health and fuel our bodies for a healthy pregnancy.
Consider Your Fitness Routine
Incorporating an appropriate fitness routine into your daily life can help improve your chances of becoming pregnant. Exercise can stimulate the production of hormones that regulate ovulation and estrogen.
When you have too much body fat, your estrogen levels can become unbalanced, which in turn can lead to fertility issues like irregular menstrual cycles. Alternatively, not enough lean muscle and fat can cause an imbalance in your hormones as well as a lack of ovulation and menstrual periods.
Aim to include a combination of strength training and cardio activities such as dancing, HIIT workouts, or even barre into your fitness routine to create a more balanced program overall.
You can take charge of your fertility health by making sure you’re combatting stressors with prayer, eating anti-inflammatory foods, supplementing appropriately, and fueling your body. Your fitness routine is also an important factor to consider when it comes to optimizing your fertility health. If you need help creating healthy habits around fertility or just want more support on your journey, join the Fertility Mindset Mentorship program today.
Octavia Steen is an NBDA certified fertility doula, health coach, certified fitness nutrition specialist, aspiring missionary with the COGIC, and owner of Mother Mindset. She helps future and current mamas become more consistent in faith + fitness and grow closer to God so they can create a healthier lifestyle from the inside out!