For decades, women between the ages of 25 and 29 had the highest fertility(pregnancy) rates. But in a 2016 study, the Centers for Disease Control and Prevention (CDC) found that, for the first time, women in their 30s have more children than women in their 20s. This shift is becoming visible in India too due to socio-economic changes.

A woman’s peak fertility is between her late teens and early twenties. At the age of 30, fertility slowly begins to decline. Most women have no problems at the start of the decade. In fact, even if you’re over 30, the chance of getting pregnant within a year is about 65%. However, there are some risks to be aware of when getting pregnant in your 30s. But keep in mind that it is still very easy to get pregnant in your 30s. In this article, we will share some tips that will help you plan a healthy pregnancy in your thirties.

Relationship between age and pregnancy:

Fertility

With age, the quality of a woman’s ovaries (eggs) declines as their quantity also gradually decreases. Therefore, a woman of advanced age (i.e. over 35 years of age) is likely to have a harder time getting pregnant within a year if she tries regularly, or even maintains a successful pregnancy until delivery.

Risk to the foetus

After age 35, mothers are more likely to experience prenatal complications such as high blood pressure, which can lead to eclampsia. In addition, the risk of gestational diabetes is high for the older age group.

Chromosomal abnormalities are something that couples planning to conceive after age 30 should learn about. For example, there is always a slightly higher risk of conceiving a foetus with Down syndrome. The risk increases exponentially after maternal age 35.

However, nowadays science is equally advanced with many different diagnostic techniques to accurately detect chromosomal abnormalities after conception.

What does a successful pregnancy mean?

Read more: 7 Micro and Macro Nutrients that are Essential during Pregnancy

A fairly successful pregnancy will include:

• Stress-free pregnancy (without many medical complications)

• Healthy fetus

• His feelings are happy

• Successful delivery (regardless of delivery method)

• New-borns with a healthy weight

• Maternal health after delivery (including her mental health, healing and physical stamina)

Tips to increase your chances of conceiving in 30s:

Doctors emphasize the role of lifestyle in a woman’s fertility as it correlates with her genetics and biological age. A woman’s fertility after 30 largely corresponds to the lifestyle she’s led for a long time.

Although we age biologically, aspects like nutrition and exposure to a certain lifestyle can normalize or slow down a woman’s fertility even after the age of 30.

Sleep affects your hormonal health:

Many of our regular habits and their schedules directly affect our lifestyle. It can be something as basic as our sleeping habits. A bad sleep habit can affect your chances of conceiving after 30 minutes

According to studies, sleep deprivation or disrupted sleep can affect fertility, whether male or female. While there is enough research to prove the impact of sleep on men’s sperm count, there is still considerable research to establish the relationship between women’s sleep schedules and fertility.

 A woman’s sleep regimen largely affects her hormonal framework, which can alter her chances of conceiving naturally without any problems. With prolonged sleep mistakes, a woman’s ovulation can be disrupted or the release of hormones appropriate for the cycle can be disrupted. So you must harmonize your sleep cycle for better health.

Maintaining a good Gut health:

Read more: Say No To Stretch Marks: Keep These Points In Mind During And After Pregnancy To Avoid Stretch Marks

Your gut health is made up of your nutrition. Basically, you need to make sure that you maintain the right nutritional balance for your body, with whatever you do with your food source or your kitchen.

Gut health is also important for fertility after age 30. If you rely on a large portion of junk food in your diet, or lack a nutritional element such as iron, vitamins or protein, you may need to revaluate and take action if you are trying to get pregnant.

It’s best to include probiotic foods in your diet to promote gut health, prevent inflammation, and maintain high immunity. You need to reduce processed foods from your diet and regularly add more natural items such as local fruits and vegetables. Reduce your sugar intake. Persistently high blood sugar can interfere with conception and even your chances of a healthy pregnancy and baby. Too much sugar in the diet often contributes to lower belly fat, somehow hindering your fertility.

Monitor the following metrics:

Your gynecologist will be the best person to help you assess your hormonal and nutritional perspectives before you start trying to conceive. This may involve evaluating around: BMI, thyroid profile, blood test, pelvic scan.

As a result, your doctor may recommend adding a multivitamin, folic acid, or something else to your diet if you’re deficient. Or you may be asked to reduce or increase your body weight. A pelvic scan can tell you how likely it is that you and your partner can conceive normally.

Strive to increase physical activity:

Physical activity improves your chances of getting pregnant after 30. A sedentary lifestyle poses a certain threat to your body, which can severely affect your fertility. If you haven’t exercised yet, don’t worry. Prepare at least a few months before trying to get pregnant.

Basic breathing exercises:

Try learning some key breathing exercises, they will help you relax better during the last months of pregnancy and delivery.

Improving balance and posture:

This mainly involves correcting the wrong posture when sitting, standing, walking, sleeping and performing certain physical tasks, to correct the complications that may arise during pregnancy and lead to lifelong postural problems.

Building strength:

Strength training for women has benefits beyond childbearing age. In fact, it’s a must for all women to do bodyweight exercises and other forms of strength training to build bone strength and mass, and prevent muscle and bones degeneration as they age. It improves your fitness in ways you cannot imagine. Simply put, regular strength training can slow down your physical aging and keep your core in good shape.