Your 30s feel like it is the right time to have a baby. You may be well-settled in your career and relationship, and you must think that it is the right time to embrace this beautiful phase of life. But it is not all good, in your 30s. As you grow old, your fertility goes on decreasing and your chances of conceiving naturally, become less. Here are some tips that you should follow, to boost your fertility in your 30s.
1. Maintaining a healthy, well-balanced diet
In your 30s, it is important that you follow a diet that is rich in protein and low on carbohydrates. Maintaining your body weight is essential, as it can cause problems in conceiving. Include in your diet foods such as tofu, fish, beans and lots of green vegetables and fruits. You should also avoid consuming processed foods and unhealthy food items.
2. Increase your intake of omega-3 acids
Omega-3 acids help improve fertility, thus add it to your diet. Good sources of omega-3 acids are salmon, walnuts, flaxseeds and chia seeds.
3. Abstain from alcohol and smoking
To ensure that your fertility levels stay high, you should abstain from alcohol. The male partner should also do so, in order to prevent the quality of his sperm being affected. Similarly, smoking can affect your fertility as well as your health in a negative way. Thus, quit it and also try to avoid being around people who smoke. It can also make the sperm less potent.
4. Exercising regularly
Exercise can help boost your fertility, so try to hit the gym or go for a run regularly. Pick whichever form of exercise works for you and stick to it. You can also do yoga and breathing exercises. This can help reduce stress and increase your fertility levels.
Supplements such as folic acid, magnesium supplements and fish oil are great for improving your fertility. Consult your doctor and take these supplements for a better chance of conceiving. You should also ask your doctor about prenatal vitamins that can boost fertility.
6. Having sexual intercourse regularly
When you are in your late 30s, it is important that you keep having sex every alternate day. This will improve your chances of conceiving, as you need to time it with the female partner’s ovulation period. Also, having sex regularly leads to more production of estrogen and hence, your fertility gets a boost. You can also use lubricants while having intercourse, so that sperm can fertilise the egg easily.
7. Consult your doctor regularly
If you think that you may have infertility, you should consult your doctor and talk to them about what shall be done further. They may recommend some tests that need to be done and suggest you some treatment options as well. You could also consider freezing your eggs for using later on, along with assisted reproduction technologies.
Conceiving naturally may seem difficult during your 30s, but if you follow the above-mentioned tips, you can boost your fertility and improve your chances of conceiving.