5 Ways to Improve Fertility After 40
April 1, 2023
Deciding to have a baby can be exciting and scary at the same time. Women, especially those who are over 40 years of age, often wonder where to begin and how to prepare their body for pregnancy. Some women have not had experience charting their menstrual cycles since high school and may find it difficult to get back in to the habit of monitoring their cycles.
Trying to conceive (TTC) can seem daunting and even frustrating when trying to learn the lingo, figure out the expanse of pregnancy related acronyms, and so on. Many women nearing or over the age of 40 often wonder about the length of time that it will take to achieve pregnancy. There is no guaranteed way to determine how long it will take for a woman to achieve pregnancy after intentionally trying, but there are ways that a woman can increase her fertility to give herself the best chance at conception. Read on to learn 5 ways to improve your fertility after the age of 40.
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Exercise
No matter your age, frequent exercise is a key aspect in staying healthy and strong. Pregnancy is physically and emotionally taxing on a woman’s body and being in shape can ease some of the harsh pregnancy symptoms. Exercise is also a good way to increase fertility and improve overall health. Women over 40 should engage in 20-30 minutes of moderate exercise per day or at least 2 hours of exercise per week. If you are out of practice with exercise or do not currently have a gym membership, walking is one of the best exercises you can do. Consult with your primary care physician for recommendations on low impact exercises that reduce the risk of injury and that build stamina and endurance before starting any exercise program.
Healthy Eating
One of the best things that women of all ages can do to improve upon their chances of conception is to engage in healthy eating. Not only is healthy food essential to sustaining life, but eating quality foods are essential in the creation of life. Eating a variety of fruits, vegetables, lean meats, nuts and seeds, and whole grains can do wonders to improve general health, improve egg quality, regulate menstrual cycles, and combat excessive weight. Many plant-based, whole, and natural foods can ease comorbidities while at the same time improve upon the functioning of reproductive organs. It is important for women to keep a food journal handy to keep a watch on the various foods eaten and make the necessary changes. A diet rich in simple sugars, preservatives, and saturated fats such as fast food, processed foods, sweets, and baked goods could hinder your chances of pregnancy by causing high blood pressure, insulin resistance, hypertension, and other health issues.
Weight Management
Women should be cognizant of any extra weight that they have. Being overweight or obese could cause irregular menstrual cycles, thyroid problems, hormonal issues, and etc. It is best to eat healthy and exercise to get to an ideal weight in a safe manner. Being overweight can complicate and even delay ovulation and conception, so it is best to manage your weight as soon as possible. Conversely, being severely underweight can hinder a woman’s ability to achieve pregnancy as well. Women who are underweight can have some of the same reproductive issues that women who are severely overweight can have. Women who are on both extremes of the weight spectrum should seek help from their health care provider to get referred to a dietitian/nutritionist and fitness coach to make the necessary changes that will foster a healthy weight.
Stop Substances Usage
Recreational drug use can cause detrimental health results to include organ failure and death. Substances such as alcohol, marijuana, tobacco, nonprescription medications, fentanyl, MDMA, heroin, bath salts, cocaine, LSD, and etc can have long term detrimental health effects. Substance usage can cause breathing issues, heart problems, liver failure, depression, infectious diseases, and reproductive issues. It is ill advised to seek pregnancy until all substance usage issues are addressed. Please seek help from licensed health care professionals and call 1-800-662-HELP (4357) to receive help for substance usage.
Water Intake
Water is essential to maintaining life and health. It is not a coincidence that water is the essential ingredient in a variety of the plant based foods that we eat. Whether you add a splash of lemon or lime in your water or add pieces of fruit to enhance flavor, be sure to get in at least 64 ounces of water each day. There are even zero calorie, zero sugar drink mixes to add into your water if you struggle with the non taste of regular water. There are apps that you can download to remind you drink water and will also keep track of your water intake. Drinking water is the best way to stay hydrated so be sure to get those ounces in.
As you seek to expand your family and dream of your new bundle of joy, follow the aforementioned tips to improve your fertility. Being healthy helps you and your fertility and your future baby to be. So go forth and be fertile as you pursue a healthy lifestyle.
