Welcome to another video from the CNM Info Series. In this video, I will be taking you through my top tips for optimising fertility over the age of 40. You can click on the video below to watch, or read the transcript.
As always, if you struggling with fertility and would like some extra support, I’d love to chat with you! Why not click here to book a free discovery call and see how some bespoke diet and lifestyle changes can help your fertility flourish!
Transcript:
Are you a woman over 40 and looking to optimise your fertility naturally? Stay tuned, you’re in the right place!! My name is Linda Vezzoli, I’m a NT and HC specialising in women’s health, and today we’re going to be looking at how to improve fertility over 40.
When it comes to fertility, there are many factors at play which can influence our ability to get – and stay- pregnant. Our diets for example, as well as our lifestyle choices. The types of exercise we do, our stress levels and even sleep. Hormones play a big part in it too, so issues such as thyroid disorders and diabetes can impact fertility. Unfortunately, age is also a contributing factor. It is commonly accepted that fertility tends to naturally decline as we age, but the ability to conceive after 40 is often determined by a woman’s health history as well as her current state of health. I have clients in their 20’s and 30’s who are struggling with fertility, so it’s not necessarily an age related problem. Having said that, as we move through our 40’s we do tend to move closer towards our pre-menopausal years, where hormone production can start to decline and cycles can become erratic, making it harder to pinpoint ovulation. Other common concerns when it comes to conceiving at a later age also include a higher risk of miscarriage and birth defects, potential lowered ovarian reserve or egg health, a higher risk of pregnancy complications such as pre-eclampsia and even the higher risk of multiple pregnancies. However, as I said earlier, this is not necessarily always the case – if you have been in good health and looking after yourself in your 20’s and 30’s, it can be possible to have a baby at a later age. There is a lot to be said about good dietary and lifestyle habits and the positive impact on our hormonal health and ability to carry a baby to term.
So what can you do if we are a woman over 40 who is looking to conceive? Here are my recommendations:
- First of all, if you are looking to get pregnant, familiarise yourself with your menstrual cycle – do you know when you are ovulating or IF you are ovulating? Charting your cycle by taking your basal body temperature and observing changes in your cervical mucus can help you understand if this is an area that may need support. For example, if your cycles are too short, if your basal body temperature is chronically low or if you are not seeing a clear body temperature shift after ovulation.
- Ensure you are well nourished – especially fats for hormone building, because cholesterol is the backbone of all of our sex hormones. Include foods high in retinol such as organic egg yolks, organic liver or cod liver oil. Consume plenty of vitamin and mineral rich fruits and vegetables. Ensure your diet is a whole food diet which promotes blood sugar balance: eat regular meals throughout the day and ensure that you are consuming enough good quality proteins, carbohydrates and fats with each meal. Do not skip meals or eat erratically. Just as an FYI, Coffee is not breakfast!
- Optimise egg health. Unfortunately, our egg health can start to decline in our late 30’s, so ensuring that we optimise the health of our eggs can also increase our chances of having a healthy pregnancy over 40. I have actually seen client’s egg health improve from making dietary and lifestyle changes, despite being a few years older to when they first had them tested. A wholefoods diet will definitely have a positive impact on this, and including foods high in Coq10 (such as oily fish (such as salmon and tuna), organ meats (such as liver), and properly prepared whole grains) selenium such as seafood, organ meats and brazil nuts – and zinc such as oysters, bee pollen and seeds. Ensuring optimal blood flow with regular exercise and massage, as well as reducing stress – which we’ll talk about in a minute – will also have a positive impact on egg health.
- Optimise cervical mucus – as we age, we may notice a change in our cervical mucus production. This is important because without healthy mucus, it can be harder for the sperm to travel up the cervix and reach the egg for fertilisation. If you are noticing that your cervical mucus is scant, you can support optimal production by ensuring you are adequately hydrated, eating enough fats and consider some supplementation such as Vitamin E or EPO in the follicular phase of your cycle. You could also consider using a sperm friendly lubricant during intercourse.
- Reduce stress: Have you ever heard the saying ‘relax and you will get pregnant?’ As frustrating as that sounds for someone who has been on a fertility journey, there is some truth to it, and I have heard countless stories of couples falling pregnant whilst on holiday or when stress levels were low (e.g. when they stopped trying). The stress hormone cortisol will interfere with blood sugar regulation as well as hormonal production, and can impair ovulation and even sperm production. If we are constantly activating that stress response will make our bodies not feel safe enough to reproduce, and our body will downregulate reproduction to protect us and any potential offspring. There are some stressors we have no control over e.g. external life events, but others we do have control over, such as optimising sleep, eating regular, nourishing meals, avoiding too high intensity or chronic strenuous exercise, and getting enough sunlight. Actively work on reducing the stressors in your life you do have control over and watch your fertility flourish!
- Have your hormones and thyroid checked, especially if you are experiencing symptoms such as erratic periods, pms symptoms, cold hands and feet, fatigue, low mood and digestive issues. There are many fantastic functional tests available.
- Consider supplementation for hormonal balance, egg health and overall fertility. This would be in addition to eating a nutrient dense diet and reducing stress, of course, and not a replacement! Some of my favourite supplements for fertility are vitex, Coq10, vitamin E and royal jelly. You can work with a naturopathic practitioner to find out what is best suited to your needs.
- Ensure your male partner is also on board and looking after his health! Is he leading a healthy lifestyle too or is it all on you? It takes 2 to make a baby and whilst it’s true that as women, we not only need to get pregnant but also need to stay pregnant, the health of the male partner has an impact on the quality of the embryo and the overall health of the baby.
- Finally, do not lose hope! Many women are able to conceive and have a healthy baby after the age of 40,Some women even seem to be able to conceive during their peri-meopause years – these are called ‘menopause babies’. So do not lose hope – speak to a practitioner who specialises in fertility and put together a tailored reproductive plan.
So these are my top tips for optimising fertility over 40. Let us know if you have any questions or feedback in the comments below. We will be delving into the subject of hormones and fertility in more detail in other episodes, so don’t forget to subscribe to our channel to stay up to date with our future episodes. See you next time!
If you struggling with fertility and would like some extra support, I’d love to chat with you! Why not click here to book a free discovery call and see how some bespoke diet and lifestyle changes can help your fertility flourish!
