Let's chat about fertility after 35, shall we? It's like suddenly everyone has an opinion about your biological clock, right? But here's the thing - your fertility journey is as unique as your fingerprint. So, let's ditch the fear-mongering and dive into what science really says about boosting your fertility naturally.
The Age and Fertility Tango
Yes, it's true that fertility naturally declines as we get older. A study in Human Reproduction found that fertility starts to dip in our early 30s, with a steeper decline after 35[1]. But don't let that make you panic! The same study showed that many women in their late 30s still conceive naturally within a year of trying. It's not about your age; it's about how you nurture your fertility. So fear not because there’s a lot you can do to enhance and increase your chances!
Yoga: Your Fertility's Secret Weapon
Now, let's talk about yoga - not just as a way to nail that Instagram-worthy pose, but as a powerful fertility booster. A 2018 study found that yoga can significantly reduce stress and improve fertility outcomes[2]. It's like a fertility spa for your body! . And it gives you a way to stay connected to your body at a time when it can feel like you’re not on the same page…But the most important thing yoga can do for you when you’re trying to have a baby is help you calm the stress response
Try these poses:
1. Malasana (Garland Pose): Opens your hips and improves blood flow to your reproductive organs.
2. Supta Baddha Konasana (Reclining Bound Angle Pose): Relaxes your pelvic muscles.
3. Ardha Chandrasana (Half Moon Pose): Increases (moon) female energy in the body
4. Utkata Konasana (Goddess Pose): Strengthens your pelvic floor. Great for boosting blood flow to the reproductive organs and opening up the pelvis and hips
Nourishing Your Fertility from the Inside Out
Your body is like a garden, and what you feed it matters. A 2019 review in the journal Nutrients highlighted the importance of a balanced diet for fertility[3]. Here's your fertility-friendly shopping list:
- Leafy greens: Packed with folate
- Fatty fish: Rich in omega-3s
- Berries: Antioxidant powerhouses
- Nuts and seeds: Full of fertility-boosting minerals
If you're really keen to dive deep into fertility nutrition, let me introduce you to two game-changing books:
1. "Real Food for Fertility" by Lily Nichols and Lisa Hendrickson-Jack: This gem is a comprehensive guide to preconception nutrition. Lily and Lisa break down the science of how food impacts fertility and offer practical meal plans that make fertility-friendly eating feel doable, not daunting.
2. "It Starts with the Egg" by Rebecca Fett: If you're curious about the science behind egg quality, this book is for you. Rebecca offers evidence-based strategies for improving fertility through diet, supplements, and lifestyle changes. It's like a roadmap for giving your eggs the VIP treatment they deserve.
Now, here's a plot twist these books might mention - organ meats! I know, not exactly what you were expecting, right? But hear me out. A 2019 study published in the journal Nutrients showed that organ meats, especially liver, are packed with fertility-boosting nutrients like vitamin A, B12, folate, and iron[4]. If liver isn't your thing, no worries - you can supplement your way out of cooking organ meats. I was surprised but not so surprised as I knew I used to eat liver and chicken hearts (yeap, that's a thing in Brazil's churrascarias!) as a child and knowing my mother, she was on to something!
Talking about supplements.... CoQ10 has been getting a lot of attention lately. A 2018 study in Fertility and Sterility found that CoQ10 supplementation could improve egg quality in women over 35[5]. It's like a little energy boost for your eggs!
If you've ever drank coffee to get a boost of energy in your life then you know the power of food can have over your body! Every bite is an opportunity to nourish your fertility. The most important thing is listening to your body and choosing foods that make you feel vibrant and healthy.
Stress: The Uninvited Guest at the Fertility Party
We all know stress is no fun, but did you know it can crash your fertility party too? A 2018 study found that chronic stress can disrupt your menstrual cycle and decrease your chances of conception[6].
Try these stress-busters:
1. Breathwork: Simple deep breathing exercises can lower cortisol levels.
2. Visualization: Imagine a successful pregnancy. See, hear, smell, taste what it would be like to have your baby in your arms. Your mind is more powerful than you think!
3. Meditation: A 2019 study found that mindfulness meditation can significantly reduce stress and even improve pregnancy rates[7].
Connecting with others on similar journeys isn't just nice - it's beneficial. A 2016 study found that women with strong social support had better fertility outcomes[8]. So don't be shy about joining that fertility yoga class or online support group!
While I'm all about the science here, there's something to be said for nurturing your spiritual side too. Many women find practices like journaling, visualization, or even fertility-focused acupuncture helpful. It's about connecting with your body and honoring your unique journey.
Womb Healing practices
1. Womb Healing
Womb healing practices can help release emotional and physical blockages. Techniques such as womb massage, Reiki, and specific yoga poses can support this healing process.
2. Spiritual Reasons for fertility struggles
Exploring the spiritual aspects of fertility can offer profound insights. Practices like journaling, prayer, or spiritual counseling can help address underlying emotional and spiritual issues.
3. Overcoming Key Fears
Women over 35 often face specific fears related to fertility, such as the fear of never conceiving or the fear of miscarriage. Addressing these fears through therapy, support groups, and mindfulness practices can help reduce anxiety and foster a positive mindset.
Remember, your path to motherhood is your own. You're not a statistic - you're a wonderfully complex, capable woman with a story all your own. Whether you're just starting to think about pregnancy or you've been on this journey for a while, know that there are so many ways to support your fertility naturally.
It's about finding what works for you, whether that's a daily yoga practice, adding some liver to your diet (or not!), or curling up with a good fertility book. Your body has an incredible capacity to heal and thrive, especially when you give it the support it needs.
So, what part of your fertility journey are you most curious about? What techniques have you tried? Drop your thoughts in the comments - let's keep this conversation going and support each other along the way!
Big hugs,
Giselle
References:
[1] Dunson, D. B., Colombo, B., & Baird, D. D. (2002). Changes with age in the level and duration of fertility in the menstrual cycle. Human Reproduction, 17(5), 1399-1403.
[2] Darbandi, S., et al. (2018). Yoga can improve assisted reproduction technology outcomes in couples with infertility. Alternative Therapies in Health and Medicine, 24(4), 50-55.
[3] Silvestris, E., Lovero, D., & Palmirotta, R. (2019). Nutrition and Female Fertility: An Interdependent Correlation. Frontiers in Endocrinology, 10, 346.
[4] Biesalski, H. K., & Tinz, J. (2018). Multivitamin/mineral supplements: Rationale and safety. Nutrition, 46, 118-126.
[5] Xu, Y., et al. (2018). Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial. Reproductive Biology and Endocrinology, 16(1), 29.
[6] Rooney, K. L., & Domar, A. D. (2018). The relationship between stress and infertility. Dialogues in Clinical Neuroscience, 20(1), 41-47.
[7] Nery, S. F., et al. (2019). Mindfulness-based interventions for women with infertility: A systematic review of the literature. Journal of Psychosomatic Obstetrics & Gynecology, 40(2), 152-164.
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