About Us Medical Scholars Program Curriculum Magazine Enrollment Login

Decoding Fertility

written by iana malasevskaia md Aug 27, 2024

In today's world, the question of "when" weighs heavily on many women. With careers, education, and personal aspirations taking the spotlight, the timeline for starting a family often gets pushed back. But what about fertility? Does the biological clock truly tick as loudly as society portrays? 

This article aims to provide a contemporary update on women's fertility, addressing common concerns and empowering you to make informed decisions about your reproductive health journey.

Fertility and Age

Age undeniably plays a significant role in fertility. A woman is born with a finite number of eggs, and their quality diminishes over time. Ovarian reserve, a measure of the remaining eggs, naturally declines with age. Some reports suggest that the decline in the oocyte (the female cell involved in reproduction) pool accelerates after the age of 37.

Optimizing Fertility

While age is a factor, there are proactive steps you can take to enhance your reproductive health. Here are some key strategies:

Nutrition

  • Folic acid: A vital nutrient for fetal development, which can be found in leafy greens and fortified grains. 
  • Walnuts: Boost ovulation and sperm health with omega-3 fatty acids and vitamin E.
  • Tomatoes: Improve sperm count and movement with lycopene, best absorbed when cooked.
  • Citrus fruits: Packed with vitamin C and polyamines crucial for reproduction.
  • Full-fat dairy: Linked to lower risk of ovulatory infertility and rich in vitamins A, E, and D.
  • Beans and lentils: Enhance fertility with spermidine, folate, and plant-based protein.
  • Sardines and salmon: Provide omega-3 fatty acids for fertility, while avoiding high mercury levels. 

Try to avoid added sugar, heavy alcohol consumption, excessive caffeine intake, and red/processed meats when trying to conceive. 

Activity

Regular physical activity can positively influence hormonal balance, weight management, blood circulation, and stress reduction, all of which play essential roles in reproductive health. Exercise can help regulate sex hormones, improve ovulation and sperm production, and enhance overall fertility in both men and women.

Lifestyle Choices

To enhance your likelihood of getting pregnant and safeguard your child from congenital heart defects, it is important to regulate stress levels, attempt to sustain a healthy weight (BMI 18.5-24.9), and refrain from smoking and excessive alcohol intake. Research from the European Society of Cardiology suggests that both aspiring parents should refrain from drinking alcohol at least six months before conception. Drinking alcohol three months before pregnancy or during the first trimester was linked to a 44% higher risk of congenital heart disease for fathers and a 16% higher risk for mothers compared to not drinking. Making these lifestyle changes can positively impact your overall health and fertility potential.

Fertility Preservation

If you are planning to delay pregnancy, egg freezing offers a way to preserve your fertility potential. This is most effective in your 20s and 30s when egg quality is highest. Talk to your doctor about the best time for you.

The Takeaway

Understanding your fertility is power. With knowledge and proactive steps, you can navigate your reproductive health journey with confidence. Consider utilizing fertility apps or ovulation trackers (consult your doctor for recommendations) to gain further insights. Remember, open communication with your doctor is important for maximizing your fertility and achieving your family planning goals.

 

 Written by Iana Malasevskaia, MD

Edited by: Mayasah Al-Nema, PhD

References:

  1. European Society of Cardiology. (2019, October 3). Fathers-to-be should avoid alcohol six months before conception. ScienceDaily. Retrieved March 24, 2024, from www.sciencedaily.com/releases/2019/10/191003074846.htm 
  2. Centers for Disease Control and Prevention. (2022, December 20). Folic Acid. Centers for Disease Control and Prevention. Retrieved March 24, 2024, from https://www.cdc.gov/ncbddd/folicacid/index.html  
  3. UCLA Health. (2023, October 30). 6 foods that boost fertility [UCLA Health website]. Retrieved March 24, 2024, from https://www.uclahealth.org/news/6-foods-boost-fertility 
  4. Prasanth Fertility Clinic. (2023, August 01). The role of exercise in improving fertility [Blog post]. Retrieved March 24, 2024, from https://prashanthfertility.com/blog/the-role-of-exercise-in-improving-fertility
  5. Centers for Disease Control and Prevention (CDC). (2022, June 13). Weight Gain During Pregnancy. Centers for Disease Control and Prevention. Retrieved March 24, 2024, from https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-weight-gain.htm  
  6. University Reproductive Associates (URA). (n.d.). What's the ideal age to freeze your eggs? [Blog post]. Retrieved from https://www.uranj.com/blog/whats-the-ideal-age-to-freeze-your-eggs