How can I increase my fertility after 30-32?

More and more couples in India and abroad are opting to start a family after they are professionally, financially and personally settled in life. Many couples want to travel and enjoy life before embarking on parenthood. The modern way of living has brought tremendous lifestyle changes, including our dietary habits and exercise routines. Combining these factors requires men and women to know how to increase their fertility after their 30s. This blog lets us know How to increase fertility after 30-32.

How can I increase my fertility after 30-32?

Limit alcohol consumption: In men, it has been found that long-standing use of alcohol will affect sperm motility. For women, also, if they are actively trying to conceive, this is good in those early weeks of pregnancy when you may not know you’re pregnant yet, but the embryo is beginning to develop.

Maintaining a healthy weight: Being overweight and underweight is counterproductive for fertility. Being overweight also results in PCOS. So, take steps to keep your body weight at normal BMI. If necessary, take help from a professional and keep the weight in check. One can achieve weight loss goals with regular exercise and balanced nutritious meals.

Time to switch to boxers: Wearing tight boxers has also been shown to affect sperm production and quality. So, if you and your partner are trying to conceive and your female partner is over the age of 30, it is a good idea to switch to boxers. Men should also avoid placing the laptop on their lap since it increases the scrotum temperature. Too much usage of hot tubs and saunas is not suitable for healthy sperm production.

Have a fertility-friendly diet: Eating an unhealthy diet may not directly impact fertility, but it will bring other health complications that will affect fertility. Consumption of too many saturated foods, carbonated drinks, and so-called junk food increases the risk of obesity, diabetes, and heart problems. All these affect fertility in both men and women. Focus on Diets rich in unsaturated fats, whole grains, veggies and fish. Such Men And women have shown better fertility outcomes. 

Find a Way to De-Stress: Stress is very anti-fertility. Even during intercourse, the couple should be relaxed and stress-free for best results. Stress also causes hormonal disturbances, which could lower the fertility of both Men and women. Unmanaged stress leads to depression, anxiety and sleeplessness. So, if you are feeling stressed, it’s best to find a professional who can help you come out of it. One can try yoga, meditation, and relaxation exercises to get rid of daily stress. But if none of these are working for you, then it’s time to consult a specialist.

Rethink Your Exercise Routine: Too much exercise for anyone trying to get pregnant after 30 may not be effective. An intense regular workout makes it harder to get pregnant. In women, it may cause missing ovulation cycles, or the implantation may fail. But being a couch potato is also helpful, so maintain a balanced workout routine. Your workout routine should be according to your fitness goals, daily calorie consumption, and medical history.

Reduce your daily dose of caffeine: You may not necessarily have to give up caffeine totally. But if you are addicted to it, then it’s a good idea to take measures to control the habit. Consuming more than 300 mg a day may impair fertility.

Incorporate folic acid into your diet: Folate is an essential mineral during pregnancy, and it plays an integral part in preconception as well. During the 9 months of pregnancy, adequate folate will help in the healthy growth of the fetus. When trying for pregnancy, it is better to take folate. If the couple tries an assisted reproductive technology (ART), then supplemental folate is associated with higher live birth rates. Natural folate is present in foods like eggs, leafy greens, beans, legumes and berries to your diet.

Track Your Cycles: Keep track of your menstrual and ovulation cycles after crossing the age of 30. Cycles tend to shift after the age of thirty. The day one starts on the day your period starts, and the last day is one day before your next period begins. Ovulation starts 12 to 14 days before your next period begins. So, one has to try to conceive two to three days before ovulation begins and the day of ovulation itself. Charting your cycle can be an adequate tool, and you can also monitor your basal body temperature, which dips and then sharply rises when ovulation occurs.

Have regular sex: For women trying to conceive in their thirties, aim to have sex at least once every couple of days. Do not go by the misconception that you must have sex the day you ovulate. Some people are also concerned that if they have sex every day, the sperm quality is reduced, but there’s not a lot of research on whether or not that’s the case. Once every alternate day is good if you are trying to conceive.

Get yourself checked up: Crossing the age of 30 brings in changes in regard to fertility, and there will be other factors beyond your control. Women might have scarring on the uterus or fallopian tubes, or the male partner could have a blockage or abnormal sperm function. So get in touch with the experts at ZIVA fertility clinics if you’re having trouble conceiving in your thirties since your doctor can help you understand potential causes, treatments and strategies. Do not think that every visit to a ZIVA fertility clinic will land you in an ART, such as an IVF or an IUI. Our experts will take into consideration all aspects, such as your cycles, your sexual practices, and the physical examination of both partners. 

Though in the current age, people prefer to have children post-30s, it is good to have first-hand knowledge on how to safeguard your fertility. For more information, please visit our website Fertility Hospital Hyderabad | Fertility Clinic Near me | ZIVA IVF Center (, or contact us at +91-9100002737, +91-9392834024