Healthy Lifestyle Choices to Make if You Want to Conceive After 30

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Motherhood is bliss! It’s a journey of love, pure joy, and sacrifice. Some embrace motherhood as early as their teenage years, while others delay it until later in life. Either way, deciding to start a family is a significant as well as an exciting step.  Getting pregnant before you hit 30, however, is smooth sailing. That is because women are most fertile in their mid-20s.  But it’s a whole new ballgame when you try to conceive after 30.

A woman’s potential to produce offspring begins to decrease at the age of 32, and the process speeds up at 37 years. Research shows that women aged between 30 and 34 have a 63% chance of getting pregnant within a year of trying. 

Trying to conceive in your third decade might seem challenging, but it isn’t impossible. Making certain lifestyle changes can help boost your fertility. Here are some key lifestyle choices that can help you conceive as well as have a healthy pregnancy after 30. 

Dealing with Fertility-Related Mental Health Woes

Navigating the emotional rollercoaster of fertility challenges can be overwhelming. Whether you’re facing difficulties conceiving, undergoing treatments, or grappling with the complexities of family planning, the impact on your mental health is profound and deeply personal. Here’s how you can support yourself through this journey:

Acknowledge Your Feelings

First and foremost, give yourself permission to feel whatever comes up. Sadness, frustration, anger, jealousy—these emotions are all valid. Bottling them up can intensify the stress, so find healthy ways to express your feelings, whether it’s through journaling, talking to a trusted friend, or seeking professional counseling.

Lean on Your Support Network

You don’t have to go through this alone. Reach out to friends, family, or support groups who understand what you’re going through. Online communities can also be a great resource for finding others who share similar experiences and can offer empathy and advice.

Practice Self-Compassion

Be kind to yourself. Fertility issues are not your fault, and treating yourself with compassion is crucial. Engage in self care activities that bring you joy and relaxation, such as reading, hobbies, or spending time in nature. Remember, it’s okay to take a break and prioritize your mental well-being.

Mindfulness and Meditation

Incorporating mindfulness and meditation into your daily routine can help manage stress and anxiety. These practices can center your thoughts and provide a sense of calm amidst the uncertainty. Consider guided meditations specifically designed for fertility and emotional balance.

Seek Professional Help

Sometimes, the emotional burden can feel too heavy to bear alone. Speaking with a mental health professional who specializes in fertility issues can provide valuable coping strategies and emotional support. They can help you navigate the complex emotions and offer tools to manage stress and anxiety effectively.

Educate Yourself

Understanding your options and the medical aspects of fertility can alleviate some of the anxiety stemming from the unknown. Consult with your healthcare provider to get clear information and ask questions about your situation and potential treatments.

Focus on What You Can Control

Fertility issues can make you feel powerless, but focusing on aspects of your life that you can control can restore a sense of empowerment. Whether it’s maintaining a healthy lifestyle, setting boundaries with well-meaning but intrusive questions, or finding new hobbies, small steps can make a big difference.

Take One Day at a Time

The journey to building a family can be long and unpredictable. Breaking it down into manageable steps and taking things one day at a time can help prevent feeling overwhelmed. Celebrate small victories and progress, no matter how minor they may seem.

Remember, your mental health is just as important as your physical health. Prioritize self-care and don’t hesitate to seek the support you need. Your emotional well-being is a crucial part of your overall health, and taking care of yourself is the best thing you can do during this challenging time.

Tips To Help You Conceive After 30

Trying to conceive after 30 comes with its own set of unique challenges, but it’s also an exciting and hopeful journey. Whether you’re just starting out or have been trying for a while, understanding your body and optimizing your health can make a significant difference. Here are some practical tips to boost your chances of conceiving and ensure you’re giving yourself the best possible start on this path to parenthood.

#1 Try Achieving a Healthy Weight

Weighing too little or too much can affect your fertility. Both can lower your chances of conceiving. Women who are underweight or overweight can have irregular menstrual cycles. 

Not having periods every month means you didn’t ovulate, or your ovaries didn’t release an egg. If there is no egg to fertilize, how will you conceive? Obesity in females is also linked with PCOS or polycystic ovary syndrome. That is a widespread cause of infertility or low fertility. 

You must try to reach a healthy weight if you plan to conceive after 30. A body mass index, or BMI, of 18.5 to 24.9 is considered ideal for conception. That’s what Better Health Channel says. A BMI between 25 and 29 indicates you’re overweight and obese if it exceeds 30. 

Eat a balanced diet rich in lean proteins, healthy fats, and whole foods. That will help you reach a healthy weight. Prolonged periods of inactivity contribute to obesity. Keep yourself active. Regular physical activity, such as swimming or aerobic exercises, will help you reach a healthy weight and maintain it. 

Avoid fad diets, however. They can disrupt hormonal balance, which can make it difficult for you to conceive. 

#2 Drink Filtered Water, Not Tap Water

Tap water contains toxic contaminants. Johnnye Lewis, a researcher at the University of New Mexico, warns that the water from many community water systems and wells contains unsafe levels of toxic contaminants.  

Some common contaminants found in drinking water are nitrates, lead, fracking fluids, arsenic, chlorinated disinfection byproducts, and uranium. Consuming these toxins can result in reduced fertility in women. 

A study shows that man-made chemicals known as PFAS, or per- and polyfluoroalkyl substances, also cause infertility in women. Women with higher levels of this toxic compound in their blood showed 40% less probability of getting pregnant within a year of trying. 

New testing has discovered that 70 million Americans are exposed to toxic PFAS, or forever chemicals, through drinking water. 

Forever chemicals get into the water through various sources, but AFFF is the primary source of pollution. AFFF, or aqueous film-forming foam, puts out fires caused by flammable liquids by forming an aqueous film to cut off the source of the fire’s oxygen. Their persistent use on military bases and training sites, TorHoerman Law comments, causes them to leak into local water supplies. 

Over a thousand people, including several states, have sued the manufacturers of AFFF. The Connecticut Attorney General, William Tong, has filed two lawsuits against 28 chemical manufacturers, including 3M and DuPont. 

In the AFFF lawsuits, Tong held the companies responsible for contaminating the state’s waters with PFAS. Alan Wilson, the Attorney General of South Carolina, has also filed the AFFF lawsuit against DuPont and several other companies. 

Avoid drinking tap water. The contaminants can interfere with hormonal balance and reproductive health. Drink filtered water instead. 

High-quality water filters can effectively reduce or eliminate contaminants, ensuring you consume fewer harmful substances that might affect fertility. Consider installing them. When shopping for a water filter, look for one that is certified to remove a wide range of contaminants. Replace filter cartridges regularly to maintain effectiveness.

#3 Destress Yourself 

A recent article published in Mayo Clinic Health System revealed that stress can interfere with a woman’s ability to conceive. Those with a history of depression are twice as likely to be infertile. 

High stress levels can disrupt hormonal balance and affect ovulation. Chronic stress elevates cortisol, a hormone that can interfere with reproductive hormones like progesterone and estrogen. 

Overcoming stress is important. For that, you must incorporate relaxation techniques into your daily routine. Practices such as yoga, meditation, and deep breathing exercises can effectively reduce stress. Mindfulness meditation, in particular, can help manage anxiety and improve mental well-being. 

Prioritize self-care by setting aside time for yourself each day, maintaining a balanced work-life schedule, and seeking professional help if needed.

4. Take Prenatal Vitamins

Add prenatal vitamins to your diet. Prenatal vitamins are specially formulated to provide essential nutrients that support reproductive health and fetal development. They will help boost your fertility and prepare you for a healthy pregnancy. 

Include a Vitamin D supplement when you’re trying to conceive. Low levels of Vitamin D have been linked with an elevated risk of infertility. A study published by NIH observed a significantly increased pregnancy rate among infertile women treated with Vitamin D than the control group. 

You must also take folic acid when you’re trying for a baby. The NHS advises women to take 400 micrograms of folic acid daily until they are pregnant. This will help reduce the risk of developmental issues in babies in the early weeks of pregnancy. 

5. Prioritize Your Health

Maintaining a healthy lifestyle is crucial. Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid processed foods and limit your intake of caffeine and alcohol. Staying active with regular exercise can also help keep your body in optimal shape for conception.

6. Understand Your Cycle

Get to know your menstrual cycle and identify your fertile window. Ovulation typically occurs about 14 days before your next period. Tracking your cycle with an app or using ovulation prediction kits can help you pinpoint the best time to try for a baby.

7. Get Regular Check-Ups

Regular visits to your healthcare provider can ensure that any potential issues are identified and addressed early. Discuss your plans to conceive and get a preconception check-up to make sure everything is in order.

8. Limit Exposure to Toxins

Reduce your exposure to environmental toxins that can affect fertility, such as chemicals in cleaning products, pesticides, and plastics. Opt for natural and organic products whenever possible.

9. Optimize Your Partner’s Health

Fertility isn’t just about the woman’s health. Encourage your partner to adopt healthy habits too. This includes maintaining a healthy diet, avoiding smoking and excessive alcohol, and managing stress.

10. Be Patient and Stay Positive

Conceiving can take time, especially as you get older. Try to stay positive and patient. If you’ve been trying for a year (or six months if you’re over 35) without success, consider consulting a fertility specialist for further guidance.

Final Thoughts on Conceiving After 30

To wind up, planning a pregnancy in the third decade of your life might scare you. But it’s manageable, and you can have a safe and healthy pregnancy. While conceiving after 30 may come with unique challenges, adopting a healthy lifestyle can significantly enhance your chances of success. Hence, embrace these lifestyle changes, and you will be able to increase your chances of conceiving and enjoying a healthy pregnancy.