5 Natural Ways to Promote Fertility Health

Simple Lifestyle Changes That May Help with Fertility Health

More and more women in their 40s are trying to conceive naturally or with the help of fertility treatments. According to data released in 2023 by the Centers for Disease Control and Prevention (CDC), among women 40 to 44, the birth rate has risen by 4 percent and the number of births by 6 percent since 2021. There are a multitude of reasons including finding love later in life, dedicating time to their career, choosing to have a baby on their own and greater access to fertility treatments. It’s even shifted what is considered a late pregnancy.

According to research published in 2020  in Frontiers in Medicine Journal, decades ago a pregnancy was considered late if it was obtained after the age of 35 years whereas today, the threshold has shifted to 40 years or even 43 or 45 years.

Amid this new norm, there remains a prevailing cloud of negativity around women’s fertility. The media, healthcare professionals, and even friends and family can cast shadows of doubt and remind a woman of her biological clock. Yet, as the research shows a growing number of women in their 40s are beating the odds and bringing healthy babies into this world.

Let’s take a closer look at natural ways to support fertility and healthier hormones.

Embracing a Positive Mindset

With so much negativity floating around about a woman’s biological clock, the first step is mindset work and believing that you have the ability to conceive. This is the driving force that is often behind success stories of women conceiving later in life. Are your days spent visualizing life with your baby or are you focused on the negative stats that may be working against you? Your first step should revolve around cultivating a positive mindset and releasing negative thoughts, doubts and fears about your fertility.

Nourish Your Body to Support Healthy Egg Quality

There is no doubt that nutrition counts when it comes to fertility health. For women over 40, egg quality is a top priority. Although egg quality declines with age, the right nutrition and high-quality supplements may help improve egg quality.

Choose natural whole foods that are especially high in antioxidants and vitamins. Fueling healthy eggs requires lots of energy so opt for foods that are high in protein and healthy fats such as nuts, seeds, avocados, olive oil and grass-fed butter. The goal is to balance blood sugars. Depending on your fitness goals and state of health, these recommendations will vary so be sure to check with your healthcare team before making any changes to your diet.

Audit Your Environment

Parabens and BPA (Bisphenol A) are chemicals found in many of our everyday household items. There is increasing concern about their possible impact on fertility health. Parabens, mostly found in cosmetics and personal care products, have been linked to hormonal disruption. BPA, which is found in certain plastic containers, canned foods and receipt paper, has been shown to mimic estrogen in the body, so you may want to avoid contact when you’re looking for hormonal balance.

Do an audit of your environment and replace plastic containers with glass or stainless steel. Avoid drinking water from plastic water bottles and if you handle receipt paper often, be sure to wear gloves. When shopping for personal care items, check the ingredients and look for ones without parabens and BPA.

Prioritize Restful Sleep

When trying to conceive, rest is vital. Many women exercise in the late evenings after work, but this can interrupt the circadian rhythm and affect hormonal balance. Physical activity is undoubtedly a pillar of good health, but the timing of exercise can significantly impact our body’s natural rhythms. Intense late-night workouts can stimulate the release of cortisol, the body’s stress hormone, which can disrupt the delicate hormonal equilibrium necessary for fertility.

Aim to workout in the morning or earlier in the day. Prioritize quality sleep by winding down before bed, disconnecting from screens and creating a serene sleep environment. Given that melatonin plays an important role in egg maturation, fertilization and embryonic development, dim the lights two hours before bed, avoid blue light from devices in the evening and sleep in a dark room – these are all simple lifestyle habits that can help boost melatonin. You can also try adding melatonin supplements to your routine; 3mg before bedtime may improve pregnancy outcomes.

Empower Your Body with a Mind/Body Detox

A healthy liver is a cornerstone of fertility. The liver acts as a metabolic powerhouse, responsible for processing toxins and metabolizing hormones. Our modern-day lifestyle is taxing to this vital organ so daily liver support can make all the difference when it comes to optimal fertility health.

Include a variety of dark leafy greens, lemons, onions, garlic, and beets in your diet to aid in detoxification. Castor oil packs are an ancient detox practice that supports liver detoxification and they can be done while listening to relaxing fertility meditations. However, avoid castor oil packs during menstruation and after ovulation.

While the fertility journey for women over 40 can be complex, working with a solid healthcare team that is dedicated to your success can help you along your journey.