While the odds of conception of a healthy baby decrease as women get older, there are many things you can do to help yourself be as healthy as possible as you go through the process of conceiving over age 35. It is amazing how many women don't follow this basic advice:
1. Take Prenatal Vitamins. Check with your doctor to see what they recommend; however, generally, a good prenatal vitamin with sufficient folic acid is recommended for all women trying to conceive.
2. Exercise. Get out and get moving. Participating in a moderate walking program for as little as 30 minutes each day has been proven to provide multiple physical, mental and emotional benefits. Always check with your doctor before beginning an exercise program.
3. Manage your Stress. Stress is a factor that women often don't consider in their quest for having a baby. We don't know the total impact of stress on the body (and mind), but there are many studies which document the negative impacts of excessive stress. Remember that everyone needs some stress in their lives -both good and bad; however, EXCESSIVE stress can have negative impacts.
4. Be at a Healthy Weight - Not Too Heavy, Not Too Thin. Women more often face being overweight; however, being underweight can potentially impact a woman's ability to conceive and/or carry a baby. Research has shown that women with low body fat may experience amenorrea (loss of period). Think about some of the celebrities over the age of 35 who are having trouble conceiving a baby. Many are extremely thin. At least one has admitted that her doctor told her that she needed to gain at least 5 pounds. Ask your doctor if she thinks you should gain or lose weight to optimize your conception odds.
5. Eat Healthfully. This is good advice in general, but becomes critical during conception, pregnancy and breastfeeding. Check with your doctor about what you should be eating; however, the following are good general rules:
*Get lots of fresh fruits and vegetables. The less processed a food is, the better.
*Drink plenty of milk or eat foods high in calcium. (Be careful because high calcium foods can also be high fat foods)
*Eat plenty of whole grains and nuts.
Be sure to focus on lean sources of protein such as lean chicken and beef. Check with your doctor about fish consumption as there may be a mercury concern with some types of fish or shellfish.
6. Drink Plenty of Water. Fluids are not the same as water. Coffee, and caffeinated beverages can have a diuretic effect. Fruit juices are fine, but also carry lots of sugar. Drink at least 8-10 glasses of water a day.
7. Don't Smoke. Studies show that smoking can result in a myriad of health issues for both mother and baby, including low birth weight.
8. Get Enough Sleep. This may be the most overlooked thing that a woman can do to improve her chances of conception. While there is no medical evidence that I am aware of to support the link between conception and sufficient sleep; it is documented that Americans are notorious for sleep deprivation. It seems that everything takes a priority over getting 7-8 hours of sleep. Sleep gives your body and mind a chance to relax and recharge. Make it a priority for one month to get 7-9 hours of sleep each night. See for yourself how much better you feel. The better condition your body is in; the better fit it is for conceiving and carrying a baby.
Take time to make your body and lifestyle as healthy as possible before you begin trying to conceive a child after the age of 35. There are many factors which contribute to a successful pregnancy as women age; and there are lots of things you can do to improve your odds of getting pregnant.
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