How to Enhance Your Ability to Get Pregnant in Your 30s

Just thinking about planning a pregnancy can be daunting. It can sometimes feel overwhelming to consider all the factors that need to line up to successfully conceive during any given cycle, and even more so when you think about how many opportunities you may have in a given year. However, many women who have entered their 30th decade have another preoccupation to add to the list: changing fertility.

At Hudson Medical + Wellness, we understand the factors that go into pre-pregnancy planning, and we are also familiar with the type of stress that can blanket this unique period of life. We can help women seeking to become pregnant in two major ways. First, we can help optimize a women’s ability to get pregnant in her 30s. Second, we can help manage the inherent stress of the preconception journey itself and empower women to dive headfirst into this new phase of life.?

The Lowdown on Getting Pregnant in Your 30s

Women are most fertile when they may be least likely to desire a pregnancy—that is, in their teens and early 20s. As a woman rounds the corner into her 30s, her fertility starts to decline slightly. The American College of Obstetricians and Gynecologists (ACOG) describes the next fertility transition succinctly: “The [fertility] decline becomes more rapid once you reach your mid-30s.” However, many women age 35 and older are still highly capable of getting pregnant—there is a 20% chance of conceiving every month when you’re in your 30s.

Because of the high possibility of conception, and because the 30s typically represent a decade in which women are also more established professionally and financially, for many, the 30s are the most ideal decade in which to get pregnant. In light of this, it’s helpful to know some ways to enhance your ability to get pregnant in your 30s.

Get Savvy About Your Cycle

One of the most important things you can do to enhance your ability to get pregnant in your 30s is to become a student of your menstrual cycle. During each menstrual cycle, you will have a fertile window—a period around ovulation during which you can conceive. By tracking your menstrual periods and your ovulation times, you can get a grasp of when your fertile window is each month and then increase your chances of getting pregnant by having unprotected intercourse slightly before ovulation, or on the day of ovulation. You can learn more about ovulation signs and tracking your fertile window by downloading an ovulation tracker app or visiting an online reference.

Get a Check-Up

When you are looking to prepare your body for pregnancy, it’s best to get a thorough physical exam so that you can address any problems that may pose a challenge. Many women may be harboring an asymptomatic condition, such as a sexually transmitted infection, which can interfere with pregnancy planning. Other conditions, such as prediabetes, can also impact a pregnancy. For this reason, it’s a good idea to head to an OBGYN for a general inspection and tune-up before trying to get pregnant.

Eat Nutritious Foods

A pregnant woman’s metabolism kicks into high gear to support the rapid development of the fetus she is hosting. However, before a fetus takes up residence, a woman’s body is also hard at work, supporting the cells that make the fertility journey possible.

To have the best shot at achieving pregnancy in your 30s, it’s important to fuel your reproductive system (and other body systems) as efficiently and nutritiously as possible. This means swapping the late-night bag of potato chips with a bag of carrots and hummus, even when your hormones may be raging. Experts suggest that foods that are pro-fertility tend to be higher in fiber and vegetable protein, lower in trans fat, and higher in dairy fat (whole milk yogurt) and monounsaturated fat (avocados and olive oil).

It’s also important to note that, while emphasizing nutritious foods can help support your desire to get pregnant, the period of preconception is not the right time to try out an overly ambitious eating plan (i.e., going “raw vegan” once and for all), nor is it the time to try to lose weight through dieting or calorie restriction.

Exercise in Moderation

Exercise and regular physical activity can keep your body firing at all cylinders and can improve your ability to get pregnant in your 30s. Being within the normal body mass index (BMI) range can go a long way in enhancing your conception potential. However, when it comes to fertility, it’s equally important to make sure that you aren’t over-exercising. Some research has shown that women who are heavy exercisers (classified as vigorous exercise for 30 to 60 minutes daily) are more prone to anovulation, which is a condition in which they stop ovulating regularly.

Find Healthy Outlets for Stress

If you are prone to having a glass of red wine or two to take the edge off at night or lighting up a cigarette during a stressful day, these habits can negatively impact your ability to get pregnant. Many women rely on some level of stress management with drugs or alcohol. However, managing stress in this way can have negative effects. Instead, try to find a better way to channel your stress—whether through meditation, journaling, acupuncture, massage, or phoning a friend. Research has shown that the mere state of being stressed during your fertility window can reduce the likelihood of your conception, but reducing your stress can increase your success.

Upgrade Your Sleep

Sleep and your ability to get pregnant are correlated, as many of the hormones that are involved in the fertility process are released following your circadian rhythm or sleep cycle. Circadian disruption—from irregular hours, insomnia, shift work, air travel, or simply inconsistent bedtimes—can interfere with your body’s ovulatory patterns and make it more difficult to get pregnant. Getting serious about your sleep hygiene by setting a set bedtime and wake time, and maximizing your sleep quality, can help enhance your ability to get pregnant in your 30s.

How Hudson Medical + Wellness Empowers Pregnancy

At Hudson Medical + Wellness, we can help support you in your pregnancy journey by making sure you have the strongest and most healthy foundation.

If you’re interested in discussing your pregnancy goals and creating a preconception plan for healthy living and stress management, we are here to help. Contact us to schedule a consultation today.

References:

https://www.acog.org/womens-health/faqs/having-a-baby-after-age-35-how-aging-affects-fertility-and-pregnancy

https://www.eatright.org/health/pregnancy/fertility-and-reproduction/fertility-foods

https://pubmed.ncbi.nlm.nih.gov/20688324/

https://www.yourfertility.org.au/everyone/timing#:~:text=Ovulation%20happens%20about%2014%20days,days%2019%2C20%20and%2021