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As you age, getting pregnant can eventually become challenging, especially after you have crossed the age of 30. While there is no way to increase the quantity of your eggs, you can at least take steps to increase your fertility.

How To Boost Fertility In Your 30s:

When you Eat

Focus on PLANT-BASED FOOD: Ovulatory disorders can be exacerbated by foods that raise insulin levels. Not all proteins get digested in the same way. Animal proteins necessitate more insulin secretion. The good news is that switching from 25 grams of animal protein to 25 grams of plant protein (beans, peas, nuts) reduces the risk of ovulatory infertility by 50%. So, if you are wondering how to boost fertility in your 30s through food, this dietary change is definitely going to help you. urdu funda inpage written

En-route ANTIOXIDANT FOODS: In a 2012 study of adult men, it was discovered that daily consumption of 75 gms of antioxidant-rich walnuts improved sperm quality.

Another study of 232 women showed that higher folate intake was linked to a higher rate of implantation, clinical pregnancy, and live birth. So, intake of fruits, vegetables, nuts, and grains can add to your efforts. These foods contain antioxidants like vitamins C and E, folate, beta carotene, and lutein which render high nutrition to the body.

Foray into FIBER FOODS: Fiber helps clean up excess hormones and the maintenance of a healthy blood sugar level. Fiber can help remove excess oestrogen from the body by binding to it in the intestines. The excess oestrogen is then excreted as a waste product from the body. Avocados, berries, whole grains, broccoli, and dried fruits are some examples of high-fiber foods. Fiber consumption is recommended at 25 gms per day for women trying to conceive and willing to boost fertility in your 30s. download corel draw x7 full crack

HIGH-FAT DAIRY FOOD for extra nutrition: You may be surprised how to boost fertility in your 30s with dairy products. Well, this point will make it clearer. Low-fat dairy foods may ascend the risk of infertility, whereas high-fat dairy foods may lower the risk. Replace one low-fat dairy serving per day with one high-fat dairy serving, such as a glass of whole milk or full-fat yoghurt, to reap the benefits.

Include MULTIVITAMINS: There are lesser chances of you experiencing ovulatory infertility if you take multivitamins. Have a discussion with your doctor about supplements, such as vitamin supplements, that can help you get closer to pregnancy.

boost fertility

When you Binge Eat

If you’re over 35, hoping to get pregnant, do give this a read for sure.

Avoid foods like:

As per studies, Caffeine reduces fertility, so try to keep your caffeine intake under 300 mg per day, and FYI, one large cup of coffee contains this amount. Caffeine is much lower in green or black tea, while herbal tea is caffeine-free. Both are excellent options.

Any amount of alcohol can be risky for your reproductive system or unborn child. Also, stay away from toxins like cigarettes, Marijuana, or any passive smoking for that matter.

It’s best to avoid toxic stuffs while you’re trying because many women don’t realize they’re pregnant until a few weeks after conception.

Other LIFESTYLE Changes

other lifestyle changes

De-stressing is the key: 

The exact relationship between stress and fertility issues is still being researched and hypothesized. Emotional stress may influence the maturation of your eggs. When women are less stressed, they find it easier to get pregnant with infertility treatments.

Make time for self-care if you’re feeling stressed. Every day, set aside some quiet time for yourself and get at least 8 hours of sleep. Also, to help you relax, try these mind-body therapies:

GET into some ACTION

Undoubtedly, physically active is a great way to boost fertility in your 30s.

Exercise and physical activities have numerous health benefits, especially for women with PCOS or obesity. Regular exercise but in moderate form can prove extremely beneficial for women aspiring to be mothers in their 30s. Exercising can improve blood circulation, and other activities like Yoga can decrease your stress hormones, helping you relax and unwind.

On the other hand, intense exercise can hinder conception by causing you to miss your monthly ovulation or experience implantation failure.

SLEEP Well:

Sleep can solve half of your problems. Adequate sleep helps the body heal from the daily stress or internal inflammation if any. Try going to bed on time and make sure you get enough sleep. Design a sleep routine and abide by it meticulously.

Target your Ideal BMI 

Being overweight or underweight can make conceiving difficult. This is because your body fat affects your sex hormones and ovulation.

Females with a BMI greater than 25 have a harder time getting pregnant. The ideal way to maintain a healthy weight is to eat a nutritious diet and exercise for half an hour 3 to 4 days a week.

INTERCOURSE on a regular basis

When trying to conceive in your 30s, you must make sure that you get intimate once every two days.  This is essential. Some may have a misconception that having sex only on the day of ovulation is fine, but this isn’t necessarily true every time. Indulging in intercourse every alternate day fairly increases the chances of getting pregnant.

Want to LEARN more about how to boost fertility in your 30s?

Consult our Fertility expert Dr Partha Das, a reputed Reproductive Endocrinologist and an IVF Physician. He provides a customized line of treatment for every infertility case which has by now led to several happy parenthood. Moreover, he possesses extensive know-how in this field, making him one of the most searched doctors for fertility treatment. Book an appointment to know more.

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