10 Ways to Boost Fertility
If you’re over 35 and thinking about starting a family, you might have questions. Is it really harder to get pregnant after 35? How successful is pregnancy at this age? And most importantly, how can you boost fertility naturally in your 30s?
The good news is that most women in their mid to late thirties can get pregnant, especially when they make pregnancy-friendly lifestyle choices. But it’s important to have a realistic picture. Fertility declines gradually after 30 and becomes more noticeable after 35, with a sharper decline in your forties.
Dr Amin Gorgy, Fertility Consultant, says: “There are things you can do to help your chances of getting pregnant after 35 naturally, and many women succeed in their late 30s. But it is important to be honest. While some women do get pregnant in their forties naturally, the majority will face challenges. Knowing this helps women make informed choices about their fertility and timing.”
Many women over 35 have healthy, happy pregnancies. That said, certain risks increase with age, including miscarriage, chromosomal abnormalities, high blood pressure, and gestational diabetes. For example, a large study found that miscarriage risk almost doubles between women aged 35-39 and those 40-44. Even so, two out of three pregnancies in women aged 40-44 are still successful.
Because age can increase pregnancy risks, it’s essential to prioritise your health, attend all prenatal appointments, and focus on self-care.
To make the most of your fertile window, invest in ovulation predictor kits instead of relying on calendars. These kits detect the luteinising hormone (LH) surge that happens 24-36 hours before ovulation. Some kits also track the estrogen spike in the days before LH surges, giving you an even better idea of your fertile window.
Women with PCOS or low ovarian reserve may need to combine methods like tracking basal body temperature and observing cervical mucus, which becomes more slippery, watery, and stretchy before ovulation.
Eating a balanced diet can support fertility. Studies show that diets rich in seafood, poultry, whole grains, fruits, and vegetables are linked to better fertility in women and improved sperm quality in men.
Folic acid isn’t just for early pregnancy. Research shows higher doses than the standard prenatal requirement can reduce infertility risk, lower miscarriage risk, and improve fertility treatment outcomes.
Minimise exposure to chemicals found in plastics, microwaved meals, and heavily fragranced products. While total avoidance isn’t possible, you can make small changes: choose plant-based cleaning products and fresh foods over processed options.
Both smoking and heavy alcohol use reduce fertility. Vaping also introduces toxins that may affect fertility. If you’re trying to conceive, it’s strongly advised to quit smoking or vaping and limit alcohol consumption.
Stress can impact your fertility. While the science is still evolving, relaxing your mind and body is always beneficial.
Find ways to unwind that work for you: yoga, meditation, reading, or even a light-hearted TV show. Avoid activities that create extra stress or rely on alcohol to relax.
Being underweight or overweight can disrupt the hormones that regulate fertility.
Aim for a healthy BMI between 18.5 and 24.9 to optimise your chances of conceiving.
Exercise supports fertility by improving hormone balance, reducing stress, and boosting overall health. Activities like yoga, walking, or light cardio are excellent for women in their 30s.
Fertility is not just about women. Men experience age-related declines in sperm quality, testicular function, and an increased risk of genetic issues.
If you’re over 35, time matters when it comes to fertility.
Getting pregnant after 35 is absolutely possible, but understanding your body, optimising lifestyle choices, and seeking medical guidance early can significantly improve your chances. By tracking ovulation, following a fertility-friendly diet, managing stress, and prioritising health, you can give yourself the best chance of conceiving naturally.
