So, you’re in your 30s, and thinking about starting or expanding your family? While it’s true that fertility does begin to decline as you age, with the right lifestyle choices and planning, falling pregnant at this stage of your life can be achievable and is one of the most exciting milestones! 

Here are 4 ways you can nourish and support your body, to boost your chance of falling pregnant. 

Diet and nutrition can have an impact on your fertility, and by nourishing your body with the right foods you are encouraging a happy hormone balance. 

Fruits, vegetables, and whole foods that are rich in protein and healthy fats such as nuts or seeds can be great additions for creating a strong foundation for fertility health. However, before and during your pregnancy your dietary requirements can change or increase, so it’s important to consult a professional about what your body needs.

Another way to nourish your body is with pregnancy supplements such as that contain a range of fertility-friendly nutrients including iron, iodine, and folic acid. The * contains 19 of these essential micronutrients, making it easier to meet your daily dietary requirement while also helping to support your overall reproductive health. 

By incorporating a range of healthy foods, and pregnancy supplements into your diet you can help to protect your little one before they come into the world. 

*Always read the label and follow the directions for use. Dietary supplements are not a replacement for a balanced diet.

When trying for a baby in your 30s, becoming more aware of your fertility window can be a game-changer. By incorporating menstrual cycle tracking into your routine, you can figure out when you’re at your most fertile, and when the best time is to try for a baby. 

While everyone is different, it is most common for ovulation to occur around the midway point of a cycle, with a 12-24 hour window where you are at your most fertile. You can also monitor your basal body temperature each morning before you get out of bed to build an understanding of when your temperature drops, as this is often an indicator that you are about to begin ovulation. By knowing how your body works, you will be able to better understand your reproductive health.  

Trying for a baby can be incredibly exciting, but it can also be stressful! It is common to feel a range of external pressures during this time, but too much stress can mess with your hormones and make it harder for you to conceive. Stress management will look completely different for each person, whether it be offloading some household chores, or making time for relaxation techniques such as meditation. Whatever it is, it is important you are feeling as relaxed as possible, so you give your body the best chance at falling pregnant. 

If you are experiencing high levels of stress, be sure to chat with your healthcare professional about ways to manage this.

Incorporating regular physical activity into your day when trying for a baby has a range of health benefits for both you and your future bub, and can help to regulate hormones and boost circulation. Exercise can also assist with joint pain, back pain, and improve cardiovascular health. 

Finding a balance is key with exercise as you don’t want to over do it, so activities such as walking, yoga, light stretching or swimming can be incredibly beneficial.