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Ah, your 30s. A wondrous time to, as Carrie Bradshaw once put it, “learn the lessons.”
There sure are a lot of those life lessons to learn – and they’re not just for millennials anymore. Believe it or not, Gen Zers are fast approaching their 30s. Whether you’re closing in on this auspicious age milestone or already a card-carrying member of the 30-something club, getting pregnant may be something on your mind right now.
And if that’s the case, you probably need to start thinking about your fertility too.
No, it’s not because you’ve suddenly gotten “old” overnight, but there are some hard truths about female fertility once we reach our early 30s. “Fertility declines gradually in women over 32 and then more rapidly over 37,” explains Jessica Ryniec, M.D., a reproductive endocrinologist and infertility specialist at CCRM Boston. Another basic fact? “Women are born with all of the eggs they will have, and that number goes down over time,” says Dr. Ryniec. Women are also under additional pressure to improve their fertility starting at a younger age because while men can experience a similar decline, this “tends to happen more rapidly in their 40s.”
So what exactly can women (and men!) do to help boost their fertility during their 30s? Dr. Ryniec offers her top tips below:
Boosting fertility in your 30s: What to do
“The best tips for boosting fertility in your 30s mostly involve maintaining an overall healthy lifestyle,” says Dr. Ryniec.
Since this advice is for men and women, these lifestyle changes can be a great way to bring you and your partner closer together!
Dr. Ryniec recommends adopting a healthy diet rich in fruits and veggies, whole grains, and healthy fats, while avoiding overly processed foods, added sugars, and high-pesticide foods without proper prep (translation: wash your produce!). Don’t forget to drink plenty of water, and consider a daily multivitamin or a prenatal vitamin and vitamin D. (Since most prenatal vitamins are designed for women, male partners should speak to their doctor first for the best options.)
Adding consistent exercise to your routine can also benefit your fertility, even if it’s only 150 minutes a week. Also, make sure to get a decent amount of sleep every night. Sticking to a steady bedtime and reducing screen use before going to sleep can help you get those much-needed eight hours.
A healthy lifestyle while trying to conceive also includes maintaining all regular health screenings and seeing your provider to address any medical concerns.
Finally, for those who know they want children someday, even if now isn’t the right time, Dr. Ryniec suggests looking into fertility preservation “if it is accessible to you.” Whether it’s egg freezing, embryo freezing, sperm freezing, or reproductive tissue freezing, fertility preservation offers yet another choice for people who may not want to get pregnant immediately. Make sure to speak to your doctor about which options are right for you.
Boosting fertility in your 30s: What NOT to do
If you’re looking to boost your fertility, and you’re an avid smoker and/or drinker, then you’ll want to reconsider those habits. Dr. Ryniec advises quitting smoking and curbing any form of substance abuse. She also recommends not ingesting more than four to six alcoholic beverages a week, and if possible, “avoid known endocrine disruptors like BPA and phthalates.”
Endocrine disruptors are any common chemicals made outside the body that can potentially harm us. They can be pesticides, plastics, cosmetics, household cleaners, etc. BPA is short for bisphenol A, an industrial chemical that can be found in certain plastics, while phthalates are chemical compounds used to make plastics more durable. A few simple ways to prevent interaction with endocrine disruptors are by lessening your dependence on plastic water bottles and/or plastic food containers – and by researching the products you use on an everyday basis. Check to see if any of them contain BPA or phthalates.
When is it time to visit a fertility specialist?
The most important advice when it comes to your fertility in your 30s is knowing when to see a fertility specialist, says Dr. Ryniec. This is because her tips for maintaining an overall healthy lifestyle are for anyone at any age.
The right time to visit a fertility doctor does indeed depend on your age and medical history. According to Dr. Ryniec, the general guidelines are for anyone under the age of 35 to see a fertility specialist “after 12 months of regular, unprotected intercourse that could lead to pregnancy.” If you’re between the ages of 35 and 40, you’re advised to make an appointment with a fertility doctor after six months of TTC. Once you hit 40, “the recommendation is right away,” says Dr. Ryniec. For patients with irregular periods, PCOS, endometriosis, genetic or other infertility risk factors, it’s recommended you see a specialist sooner, regardless of your age.
While it’s never a bad idea to switch to healthier eating and exercise habits, the key to understanding your fertility is through open communication with your medical team. The sooner you voice any concerns about your ability to conceive, the sooner your doctor will be able to advise you about your options.
Sarene Leeds holds an M.S. in Professional Writing from NYU, and is a seasoned journalist, having written and reported on subjects ranging from TV and pop culture to health, wellness, and parenting over the course of her career. Her work has appeared in Rolling Stone, The Wall Street Journal, Vulture, SheKnows, and numerous other outlets. A staunch mental health advocate, Sarene also hosts the podcast “Emotional Abuse Is Real.” Visit her website here, or follow her on Instagram or Twitter.