Thinking about starting a family in the future?

Planning ahead can be a wise approach when it comes to conceiving later in life.

While there's no one-size-fits-all formula for ensuring fertility success, taking proactive steps now can help set the stage for a smoother journey when the time comes.

Fertility does naturally declines with age, but this proactive approach helps enhance your chances of a successful pregnancy, even if you're considering starting a family in your 30s, or 40s.

So, wherever you are in your journey of trying to conceive, here’s our breakdown on all things you need to know!

Read on!

Your to-do checklist for TTC 📝

When you’re gearing up for your journey to conception, there’s a lot of things to do and keep in mind. So we’ve broken it down for you with our to-do list that helps you take guesswork out of the way:

1. Prioritise your reproductive health

Regular check-ups with your healthcare provider is the first sign of a proactive approach.

It’s important to have annual check-ups or more frequent visits if you have any underlying health conditions. During these visits, discuss your family planning goals openly and honestly. Your doctor can perform a comprehensive evaluation of your reproductive health, including:

• Family History Review: Discussing your family history of fertility issues, pregnancy complications, or genetic conditions can provide valuable insights for your doctor.

• Pelvic exams and ultrasounds: A pelvic exam allows your doctor to assess the health of your reproductive organs, including the uterus, cervix, ovaries, and fallopian tubes. Regular ultrasounds can also help screen for issues such as PCOS etc.

• Sexually Transmitted Infection (STI) Testing: STIs can impact fertility in both men and women. Early detection and treatment of STIs can prevent complications and improve your chances of a healthy pregnancy.

  
  

2. Adopt a healthy lifestyle

What you eat and how you move your body significantly impact your overall health and fertility. Here's how to cultivate a healthy lifestyle that supports your fertility goals:

• Balanced diet: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients that contribute to hormonal balance, egg and sperm health, and overall well-being. Limit processed foods, sugary drinks, and unhealthy fats, as these can lead to inflammation and weight imbalances that can affect fertility.

• Maintain a healthy weight: Being overweight or underweight can disrupt ovulation and hormone regulation, impacting fertility in both men and women.

• Regular exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Exercise helps maintain a healthy weight, reduces stress, and improves overall circulation, which can benefit your reproductive health. Choose activities you enjoy, be it those walking workouts on Youtube, brisk walking, swimming, cycling, or even dancing your heart out 🕺

• Avoid smoking and excessive alcohol: Smoking and excessive alcohol consumption can significantly decrease fertility in both men and women. Smoking damages egg and sperm quality, while excessive alcohol disrupts hormone regulation and ovulation. If you're struggling to quit smoking or limit alcohol intake, talk to your doctor for support and resources.

• Limit caffeine intake: We get it, we’re having a good morning once that first sip of our morning coffee hits us too ☕️ While moderate caffeine intake (around 400mg per day) is generally considered safe, excessive caffeine consumption may impact fertility.

  
  

3. Educate yourself about fertility

Understanding the factors that influence fertility is essential for informed decision-making. Here are some key areas to explore:

• The menstrual cycle: Understanding the different phases of your menstrual cycle, including ovulation, can help you predict your fertile window and time intercourse accordingly. There are various resources and apps to help you track your cycle.

• Ovulation: Ovulation is the release of an egg from the ovary. This typically occurs around day 14 of a 28-day menstrual cycle, but it can vary from woman to woman. Tracking your basal body temperature or using ovulation predictor kits can help you identify your ovulation window.

• Common fertility challenges: Being aware of common fertility challenges, such as PCOS, endometriosis, and low sperm count can help you be proactive about your fertility . Early detection and treatment of these conditions can improve your chances of conception.

And pssst, our resource hub is a great place to get started 📚

4. Consider fertility preservation

If you're considering delaying pregnancy or have uncertainties about your future fertility, exploring options like egg freezing (women) or sperm banking (men) can be a valuable consideration. Here's a deeper dive into these options:

• Egg Freezing (Oocyte Cryopreservation): This procedure involves retrieving eggs from the ovaries, freezing them at a young age when their quality is optimal, and storing them for future use in fertility treatments like in vitro fertilization (IVF).

Consulting a fertility specialist can help you understand the benefits, limitations, and costs associated with these options. They can also guide you through the process and answer any questions you may have.

5. Address underlying health conditions

Addressing underlying health conditions now can improve your chances of conceiving later.

If you have a known medical condition that may impact fertility, such as PCOS or endometriosis, work with your healthcare provider to manage and optimize your condition. Take any prescribed medications as directed and attend regular follow-up appointments to monitor your health.

6. Manage stress and prioritize self-care

Stress can take a toll on reproductive health and overall well-being. Practice stress management techniques such as mindfulness, meditation, yoga, or deep breathing exercises. Prioritize self-care activities that bring you joy and relaxation, whether it's spending time with loved ones, pursuing hobbies, or enjoying nature. Remember that self-care is an essential part of preparing for conception and parenthood.

7. Build a strong support system

The journey to parenthood can be filled with emotions, both joyful and challenging. Building a strong support system can provide you with invaluable guidance and emotional support:

• Healthcare providers: Your doctor, OB-GYN, and any fertility specialists involved in your care can offer medical expertise and guidance.

• Therapist or counselor: A therapist or counselor can provide support for managing stress, anxiety, or emotional challenges related to fertility.

• Support groups: Connecting with online or in-person support groups for individuals or couples facing similar experiences can provide a sense of community and shared understanding.

Personalised support for your TTC journey, with Arva

Navigating the TTC journey can feel overwhelming, but you don't have to do it alone.

At Arva, we have designated health coaches who work collaboratively with you to develop and implement a personalised plan that helps you take control of your reproductive health and achieve your fertility goals.

You'll have the opportunity to discuss your goals, concerns, and any questions you may have about preparing for conception later in life, or now.

With Arva, it’s always a judgement free, supportive zone while we cheer you on, with every step!

You’ve got this❤️