Thriving at 35+: How to Optimize Fertility Naturally

fitmama
Jan 28
3 min read

Updated: Jan 29

As a holistic fertility doula with clients over the age of 35 I can say that deciding to expand your family after 35 can feel exciting and you can also eliminate the daunting feeling. While societal narratives often paint a picture of doom and gloom, the reality is that many women conceive naturally in their late 30s and beyond. With the right strategies, you can boost your fertility and balance your hormones—all without reaching for a pill bottle.

Here’s how to take control of your fertility journey naturally.

Prioritize Hormonal Balance

Your hormones play a pivotal role in ovulation and conception. Supporting your endocrine system naturally is key.

Nourish with food: Incorporate healthy fats like avocados, nuts, and seeds to support hormone production.
Manage stress: Cortisol, your stress hormone, can disrupt ovulation. Practices like yoga, meditation, and journaling can help keep stress in check.
Sleep smart: Aim for 7-9 hours of quality sleep to allow your body to regenerate and regulate hormones effectively.

Embrace Fertility-Boosting Nutrition

What you eat directly impacts your reproductive health. Focus on foods rich in vitamins and minerals that support fertility.

Add antioxidants: Berries, leafy greens, and colorful veggies help fight oxidative stress, which can impact egg quality.
Prioritize protein: Lean proteins, legumes, and fish like salmon can improve egg health.
Stay hydrated: Proper hydration supports cervical mucus production, a critical factor in conception.

Move Your Body—but Gently

Exercise is essential for overall health, but overdoing it can harm your fertility.

Choose low-impact activities: Opt for walking, swimming, or yoga to support circulation without overtaxing your system.
Focus on strength: Building lean muscle can improve insulin sensitivity, which plays a role in hormone regulation.

Explore Natural Supplements

Certain supplements can support fertility and hormone health without synthetic medications. Consult your healthcare provider before starting any new regimen.

Recommendations:

CoQ10: May improve egg quality, especially for women over 35.
Myo-inositol: Supports ovarian function and may regulate menstrual cycles.
Vitamin D: Essential for overall reproductive health.
Omega-3 Fatty Acids:Found in fish oil, it improves egg health and reduces inflammation -Aim for 1,000–2,000 mg of DHA and EPA daily.
Iron: Prevents anemia and supports overall fertility.
Calcium and Magnesium: May support reproductive health.

Track Your Fertility

Understanding your cycle is crucial for timing conception.

Use basal body temperature (BBT) tracking to identify ovulation patterns.
Monitor cervical mucus changes to detect fertile windows.
Consider apps or ovulation kits for added precision.
Ovulation tracker to better tell when you reach your most fertile days in your cycle.

Optimize Emotional Well-being

Fertility challenges can be stressful, but maintaining emotional health is critical.

Seek support through therapy or support groups.
Practice gratitude to stay focused on positive aspects of your journey.
Celebrate small wins to maintain motivation.

Reduce Environmental Toxins

Exposure to toxins can interfere with hormone production and fertility.

Choose organic produce to minimize pesticide intake.
Use natural cleaning products and skincare to limit chemical exposure.
Avoid plastics containing BPA and opt for glass or stainless steel instead.

You’ve Got This!

Getting pregnant after 35 is entirely possible with the right tools and mindset. By embracing a holistic approach to your health, you can create an environment that supports conception and a healthy pregnancy.

References:

Chavarro, J. E., et al. (2007). The Fertility Diet: Groundbreaking Research Reveals Natural Ways to Boost Ovulation and Improve Your Chances of Getting Pregnant.
American Society for Reproductive Medicine. (2020). Age and Fertility: A Guide for Patients. ASRM
Willett, W., & Mason, J. (2018). Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating.