Fertility After 35: Your Questions, Answered

It’s natural to wonder how age affects fertility. If you’re in your mid-30s or older and thinking about pregnancy, you may have questions about your chances of conceiving. While fertility does change over time, many people can still become pregnant after 35. Understanding how fertility shifts with age can help you feel more informed, prepared, and supported as you plan your next steps.

How does age affect fertility?

Age affects fertility differently in men and women. Fertility varies from person to person, and your genetics, health history, and lifestyle also play an important role. Here’s what typically happens.

Fertility in men

Changes tend to be gradual. Sperm quality and quantity begin to decrease around age 40. However, many men are still able to contribute to pregnancy later in life.

Fertility in women

Fertility usually peaks in the 20s and begins to decline in the early 30s. After 35, the decline becomes more noticeable. Typical monthly chances of conception are:

At age 30: about a 20% chance each month
At age 35: about a 15% chance each month
At age 40: about a 5% chance each month

These numbers can be helpful for context, but everyone’s fertility journey is unique.

What healthy habits support fertility after 35?

There are several steps you can take to support your reproductive health and prepare your body for pregnancy. These habits are beneficial whether you’re just beginning to plan or actively trying to conceive.

Visit your primary care provider to ensure you are healthy enough to conceive and carry a pregnancy.
Stay current with routine screenings, preconception labs, and vaccinations.
Maintain a weight range that supports your overall health.
Take a prenatal vitamin with folic acid.
Avoid nicotine and cannabis.
Limit caffeine to under 200 milligrams per day.
Limit alcohol if you are trying to conceive.

These habits support your overall health and may improve your chances of becoming pregnant.

Can you increase your chances of getting pregnant after 35?

Tracking your menstrual cycle and timing intercourse during your fertile window can help. The fertile window includes the days leading up to ovulation and the day of ovulation itself.

If you’re trying to conceive through intercourse:

Aim to have intercourse one to two days before ovulation and on the day of ovulation.
Many couples choose to have intercourse two to three times per week after a period ends to stay within the fertile window without added stress.

If you are not using intercourse to conceive, options include:

At-home insemination
Intrauterine insemination (IUI)
In vitro fertilization (IVF)
Using donor sperm
Egg or embryo donation

Your doctor can help you understand which options might be right for you based on your personal goals and medical history.

When should you seek support if you’re having difficult conceiving?

If you’re over 35 and have been trying to conceive for at least six months, schedule an appointment with your doctor for an evaluation.

Here are recommended timelines:

Ages 35 to 39: seek evaluation after six months of trying
Ages 40 to 42: seek evaluation after three months
Ages 42 to 45 or older: talk with a doctor before trying to conceive to discuss your goals and understand your options

Early evaluation can help identify potential challenges and give you clearer next steps on your path to pregnancy.

Thank you to our partners at Sharp HealthCare and Kindbody.

Nutrition Tips for Healthy Aging

Good nutrition is important at any age, but it becomes especially important as you get older. Eating a balanced, nourishing diet helps keep your body strong, supports healthy aging, and can reduce the risk of chronic conditions. With a few simple adjustments, you can stay energized and feel your best.

As you age, your nutrition needs naturally shift. Your body may require higher amounts of certain nutrients (like vitamin B12, calcium, and vitamin D), but it may be harder to get them. This could be for many reasons. You might feel less hungry, have problems chewing, or find meal planning less enjoyable, especially if you live alone.

The good news: with a little planning, you can get the most nutrition from the foods you eat. The suggestions below can help. If you need more support, talk to your doctor. They may recommend meeting with a dietitian who can help you create a plan that works for you.

How can older adults use good nutrition to stay healthy?

Build a balanced foundation:

Eat a variety of foods to get a wide range of nutrients.
Take a daily multivitamin with about 100% of the daily value (DV) for key vitamins and minerals (unless your doctor advises otherwise).
Eat plenty of fruit and a variety of vegetables. Pick fresh, frozen, or no-salt canned options.
Choose foods high in vitamin B12, such as fortified cereal, dairy, meat, poultry, fish, and eggs.
Get enough calcium and vitamin D from foods like dairy, tofu, fortified orange juice, and leafy greens.
Include protein every day from lean meats, fish, poultry, eggs, cheese, beans, nuts, and seeds.
Aim to make at least half of your grain intake whole grains, including 100% whole wheat bread, whole grain cereals, and brown rice.

If constipation is a concern:

Eat high-fiber foods such as fruit, vegetables, whole grains, and cooked dried beans.
Drink plenty of fluids (If you have kidney, heart, or liver disease and have to limit fluids, consult with your doctor before increasing the amount of fluids you drink).
Ask your doctor if a stool softener may help.

If chewing is uncomfortable:

Choose canned or cooked fruits and vegetables.
Chop meat, use shredded meat, or add sauces and gravy to soften texture.
Try soft protein foods like cottage cheese, eggs, peanut butter, or cooked beans.

If grocery shopping feels challenging:

Consider grocery delivery services.
Contact volunteer organizations for assistance.
Ask family or neighbors for help.

If cooking has become more difficult:

Consider taking a cooking class, if you’re able
Use a microwave for simple meals like frozen entrees or prepared foods.
Join group meal programs through senior centers.
Try meal delivery services such as Meals on Wheels.

If your appetite has decreased:

Eat smaller meals more often. Try 4- 5 small meals a day instead of 1-2 large ones.
Eat with friends, family, or in group meal programs to make mealtime more enjoyable.
Ask your doctor if medications could affect your appetite or taste.
Use herbs and spices to add flavor.
Seek support if you think you may be depressed, as this can affect appetite and daily activities.

With a few simple strategies, you can nourish your body, support your well-being, and enjoy a vibrant, healthy life at any age.

Looking for simple, healthy meal ideas? Visit our Cooking & Nutrition Hub for recipes, guides, and more.

What’s In and What’s Out When It Comes to Your Health

Your small, daily habits add up to larger lifestyle choices that influence your health. It’s important to take stock of your daily habits and evaluate where you have room to grow. We’ve compiled a “what’s in and out” list to help you think through areas where it’s common to struggle with unhealthy behaviors. Check out these simple yet effective ways to replace these habits with healthier alternatives.

In: Good sleep
Out: Stress and sleep deprivation

Sleep plays a pivotal role in so many aspects of our health, from keeping our minds strong to warding off illness and disease. Unfortunately, many people fail to get the sleep they need, and an estimated 50 to 70 million people in the U.S. have a sleep disorder. Adults should get between seven and nine hours of sleep each night — and the quality of that sleep is crucial. Here are three relaxation techniques to help you fall asleep!

In: Pleasure Reading
Out: Binge-watching and doom-scrolling

In a sea of streaming video and ever-present screens, doom-scrolling and binge-watching are often the entertainment of choice above the more old-school option of reading a book. But research says reading can provide a healthy distraction from life’s day-to-day worries and pressures while also making us smarter, happier, and even more empathetic toward others. Audiobooks are an excellent way to read while engaging in physical activities like walking or exercising. There are free audiobook resources available, such as Librivox, OverDrive, and Audible‘s free trial, which offer a wide range of titles to choose from without any cost.

In: Homemade meals
Out: Eating out and ordering in

People are looking for fast and tasty foods to fit busy lifestyles. But whether you’re eating carryout or sit-down restaurant cuisine, researchers say you’ll consume about 200 more calories a day and more saturated fat, cholesterol, and sodium than if you made your meals. Cooking at home, however, helps you avoid these pitfalls and is an opportunity for creativity, togetherness, and cost-cutting.

Looking to improve your cooking skills? Need recipe ideas that are not only healthy but also affordable and simple to make? The VEBA Resource Center offers free in-person and virtual cooking classes to learn how to cook meals from our extensive recipe library.

In: Saying no
Out: Always hustling

Sometimes, your body, mind, or heart sends a message that it needs time off. It’s important to heed that call, especially if it’s coming from all three at once. Occasionally saying no to an invite, request or assignment is a true form of self-care, which can lead to reduced stress; improved mood, immunity, and self-esteem; and a variety of other physical, mental, and emotional health benefits.

In: Sober curiosity
Out: Regularly drinking

According to the U.S. Department of Health and Human Services, drinking can take a serious toll on your body. Limiting how much you drink or taking a complete break from drinking, what some refer to as being “sober curious,” can help boost your immunity, limit your risk of disease, lead to weight loss, and improve your sleep, concentration, energy, performance, skin health, and even your relationships.

In: Hygge
Out: FOMO

Everyone occasionally experiences FOMO, or the fear of missing out, but going to every social event can be exhausting and expensive and can lead to overindulgence in food and alcohol. Instead, consider enjoying more “hygge,” a concept originating in Denmark and Norway, which means to take time away from the daily rush to be together with people you care about — or even by yourself — to relax and enjoy life’s quieter pleasures.”

California Schools VEBA’s Self-Regulation Toolkit is a great starting point with daily 5-minute activities that will help you use your time more mindfully!

In: Digital detox
Out: Endless screen time

On average, Americans spend more than seven hours looking at a screen. And most use their smartphones for over three and a half hours every day — not counting when they’re talking to someone. All this screen time can have negative effects on your health, both physical and mental, which is why experts recommend no more than two hours of screen time per day. Here are some tips to regulate phone use more healthily.

Friendship is good for your health. When you’re with friends, your body releases the hormone oxytocin, which combats stress and creates calm. And the more time spent with friends, the less likely you are to develop health issues and dementia. But creating and sustaining friendships takes commitment far beyond “liking” the occasional post. One study found it takes hundreds of hours — all worth it — to become true friends.

In: Movement every day
Out: Overexercising

The CDC recommends adults get at least two and a half hours of moderate-intensity activity each week. However, you don’t need to spend hours in the gym to meet this goal. Thirty minutes a day, just five days a week will do the trick. Pushing your limits can lead to poor performance and health problems, including overuse and stress injuries, too much weight loss, and decreased immune performance.

VEBA members can sign up for live classes, in-person and virtually, available seven days a week! There’s also a video library of on-demand classes you can access anytime, anywhere.

In: Water
Out: Caffeine-laden energy drinks

Water is an ideal choice for hydration. While some people prefer sports drinks over water because of the taste and added electrolytes, the standard sports drink contains 140 calories, 34 grams of added sugar, and 270 milligrams of sodium. Additionally, excess caffeine can be harmful, causing changes in heart rate, increased blood pressure, anxiety, sleep and digestive issues, headaches, and dehydration.

Embracing changes like these will have a profound and positive impact on your overall well-being in the long term. Now, what’s on your list? If you’re unsure where to start, California Schools VEBA has developed a library of downloadable resources to equip you with the support you need to navigate your health and well-being journey. As they say, out with the old, in with the new!

Thank you to our content partners at Sharp HealthCare.

8 Ways to Strengthen Your Pelvic Floor

You don’t think twice about working out to keep your arms, legs, abs, or glutes in good shape, but what about your pelvic floor? Although you can’t see your pelvic floor muscles like the muscles in other parts of your body, keeping them strong and healthy is important.

The pelvic floor is a bowl-shaped structure containing a group of muscles that support the bladder and bowel. The pelvic floor also plays a role in sexual function.

Sometimes, pelvic floor muscles become weakened because of pregnancy, obesity, or previous surgeries. This can cause a range of conditions, from loss of bladder or bowel control to organ prolapse — when one or more of the pelvic organs drop or press into or out of the vagina. And although issues occur more often with women as they age, it’s not necessarily a normal part of aging.

Luckily, simple lifestyle tips help keep your pelvic floor strong and healthy.

1. Practice Pilates or yoga.

These activities, along with other core-strengthening exercises, strengthen your pelvic floor muscles and have been shown to help some women with urinary incontinence.

Incorporate Pilates or yoga into your weekly routine with free classes through the VEBA Resource Center (VRC). Join virtually from the comfort of your home or alongside fellow members at a VRC location for motivation and fun.

View the Class Calendar

2. Maintain a healthy body weight.

A healthy body weight reduces excess pressure on your pelvic floor muscles and organs. It can also reduce the risk of chronic diseases, such as diabetes and high blood pressure, which may also play a role in pelvic floor disorders, such as urinary incontinence.

3. Do Kegel exercises.

Kegels are a simple exercise that can help strengthen your pelvic floor muscles. To start:

Make sure your bladder is empty.
Using the muscles you’d use to stop urine midstream, tighten and hold the muscles for 10 seconds.
Release and relax for the same amount of time.
Repeat tightening, holding, and releasing for up to 10 repetitions.

4. Don’t hold your urine.

It’s normal to be able to hold your urine for two to three hours. However, holding it for longer periods could lead to urinary issues later in life and increase your risk of urinary tract infections.

5. Don’t sit for long periods on the toilet straining or pushing.

This can lead to unhealthy bowel movements and urination behaviors. It also increases your risk of organ prolapse because of the pressure it places on the pelvic floor organs and muscles. If you’re experiencing constipation, increase fiber in your diet or take a fiber supplement to soften the stool.

6. Learn proper lifting techniques and avoid repetitive or heavy lifting.

Lifting heavy objects can be a risk factor for pelvic floor disorders because it puts pressure on the pelvic muscles. If you must lift something heavy, maintain a good lifting posture and ask for help when needed.

7. Cut back on caffeine, chocolate, citrus, alcohol, and carbonated drinks.

These beverages can irritate the bladder and cause urinary frequency, urgency, and incontinence. Caffeine and alcohol are also both diuretics, which cause the body to create more urine and irritate the bladder.

8. Don’t drink too much water.

This may seem counterintuitive, but some people believe excessive water drinking is healthy. While staying hydrated is important, drinking too much water can lead to urinary issues, such as frequent urination, urinary urgency, and urinary incontinence.

When to see a doctor.

Reach out to your primary care physician if you are experiencing symptoms such as:

Chronic pelvic pain
Pain during intercourse or when urinating or having a bowel movement
Inability to hold in urine or bowel movements (also known as incontinence)
Feeling pressure or fullness in your lower belly
Chronic constipation

Learn more ways to improve your pelvic floor health from Andrew Martinez, Owner of Built Well for Birth.

Thank you to our content partners at Sharp HealthCare and Healthwise.

Importance of Strength Training as We Age

From Sharp Health News, a publication of Sharp HealthCare

Staying physically active is critical to slowing the aging process and staying healthy. However, while cardio training offers incredible benefits, it is not the only form of exercise you need to engage in as you get older. The loss of muscle tissue due to aging can affect older adults’ ability to perform many routine activities and lead an independent lifestyle.

Fortunately, regular strength training — also called resistance training and weightlifting — can help prevent or reverse muscle loss. When strength training, you use your own body weight or various tools, such as dumbbells, barbells, or resistance bands, for resistance to build muscle, strength, and endurance.

Strength training can help:

Maintain muscle tissue and strength
Contribute to better balance and coordination, and reduce the risk of falls
Preserve bone density and reduce the risk of osteoporosis
Improve sleep and reduce depression
Help with fat loss

Sharp suggests the following 5 tips to begin a strength training routine:

Train the upper body on the first day and the lower body on the second day. Upper body training may include working the chest, back, shoulders, biceps, and triceps. Lower body training may include working the legs, glutes, and abs.
When picking a weight level, choose a weight that can be lifted at least 10 to 15 times in 1 set. Begin with 1 or 2 sets of 10 to 15 reps.
Rest for 45 to 60 seconds between sets.
Progress gradually by adding more sets and more reps, or increasing the weights every few weeks.
To improve flexibility, make sure to stretch after weight-lifting sessions.

If you are a beginner, consider working with a personal trainer to learn how to lift weights properly. If this is not an option, there are many dependable online fitness channels to help you on your strength training journey.

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

Debunking Aging Myths

From Sharp Health News, a publication of Sharp HealthCare

According to the U.S. Census Bureau, adults age 65 and older are expected to outnumber children in the U.S. by 2034 — the first time in our country’s history. Here, we dispel some common myths about the aging process and how it impacts our health.

Myth No. 1: Feeling isolated and lonely is normal as I get older.

Many aging people find themselves feeling isolated and lonely, which may lead to depression, anxiety and sadness. But feeling isolated and lonely is not a normal part of aging. Aging comes with many emotional and mental health benefits. For example, seniors can experience a sense of freedom in how they spend their time, with more time to spend with family and friends.

Myth No. 2: Quitting smoking won’t make a difference at my age.

Quitting smoking at any age offers many health benefits. Within a few hours of quitting smoking, the carbon monoxide level in your blood begins to decline. In a few weeks, your circulation improves and your lung function increases.

Additional long-term benefits include improved blood pressure levels and decreased risk of:

Respiratory issues and illness
Cancer
Heart attack
Stroke
Lung disease

Myth No. 3: I can’t participate in the physical activities I enjoyed when I was younger.

Physical activity continues to be very important as you age. Loss of mobility is the result of lost physical and mental health, not aging itself. Your health and longevity are at risk when you have a sedentary lifestyle. Prioritizing physical and mental health — along with managing chronic diseases — helps keep aging adults independent longer.

Myth No. 4: The older I get, the less sleep I need.

A common misconception is that a person’s sleeping needs decline with age. Older adults need the same amount of sleep as all adults — 7 to 9 hours each night. Although your sleeping patterns may change as you age, it’s very important to talk with your doctor before taking sleep aids.

Myth No. 5: Memory loss is inevitable.

The brain can produce connections at any age. Simple forgetfulness — for example, misplacing keys — and delay or slowing in recalling names, dates and events is considered part of the normal aging process. However, when memory problems begin to interfere with your daily life and activities, that is not considered normal. Talk with your doctor if you have concerns.

Myth No. 6: Older adults can’t learn new things.

Older adults can still learn new things, create new memories and improve existing skills. In fact, there are many benefits to the aging mind, including a foundation of knowledge and insight from previous experiences. And the act of learning new skills can help retain memory and cognitive function in adults.

The VEBA Resource Center offers Full Body Stretch classes. With so much extra sitting and stress these days, taking a timeout for a full-body stretch session is more important than ever. Join the VRC team for a class that will leave you feeling relaxed, restored and maybe even standing up a bit straighter! Check out our calendar to sign up for an upcoming class.

What Can You Do to Reduce the Risk of Breast Cancer?

Your risk for breast cancer increases as you get older. There is no known way to prevent breast cancer, but with some cancers, finding them early can increase your chances of successful treatment.

Here are some steps you can take to help reduce your risk:

Get familiar with the look and feel of your breasts. This will help you notice any changes. Call your doctor if you notice a change.
Have regular breast exams by your doctor or nurse. Ask your doctor how often you should get them.
Have regular mammograms. A mammogram is a picture of your breast tissue. It can find changes in your breast before you can feel them. Talk to your doctor about when to get this test.

You can also help take care of yourself and reduce your risk of cancer if you:

Stay at a healthy weight.
Eat a healthy, low-fat diet.
Get some exercise every day. If you don’t usually exercise, walking is a good way to start.
Don’t smoke. If you need help quitting, talk to your doctor about stop-smoking programs and medicines. These can increase your chances of quitting for good.
If you drink alcohol, limit how much you drink. Any amount of alcohol may increase your risk for some types of cancer.
Breastfeed. There is some evidence that breastfeeding may lower the risk of breast cancer. The benefit seems to be greatest in those who have breastfed for longer than 12 months or who breastfed several children.

BRCA gene changes

People who do a gene test and find out that they have a BRCA gene change have some options to manage their cancer risk.

For female breast cancer: If you haven’t yet had cancer, you may want to think about starting breast cancer screening at a younger age, taking medicine, and having preventive surgery.
For male breast cancer: You may want to think about doing breast self-exams and having clinical breast exams. (And it’s a good idea to have prostate cancer screenings too.)

If you have a BRCA gene change, talk with your doctor about how you can manage your cancer risk.

7 Important Health Tips for Women

The foundation of good health is the same no matter what your age is! For National Women’s Health Week, VEBA is emphasizing the importance of taking care of your health, especially to those with underlying health conditions. We encourage all women and girls to take the following steps to make their health a priority not only this week, but all year long!

Talk to Your Healthcare Provider

Take care of your body and mind by talking to your healthcare provider. Whether you have concerns about COVID-19, ongoing or sudden health issues, or if stress seems to be getting in the way of your daily activities, it is important to always stay connected with your healthcare provider for these concerns. If you are nervous about talking to your healthcare provider, the National Institutes of Health offers advice and tips.

Get Recommended Screenings and Preventive Care

Regular check-ups are important to prevent disease, disability, and injuries. During the pandemic, fewer people have been keeping up with their routine check-ups. VEBA’s Co-Medical Director, Dr. Lee Remington-Boone, explains why it’s critical and safe to see your doctor.

By getting preventive services and screenings, women can detect problems early so that any necessary treatment is more effective. Talk to your doctor to find out what screenings and exams you need and when.

Eat a Healthy and Balanced Diet

Nutrition is an essential part of living a healthy lifestyle. The basics of healthy eating and good nutrition starts by limiting your intake of unhealthy foods. This includes eating more fruits and vegetables, and cooking at home more each week. Join our weekly cooking classes or browse for healthy recipes to make at home.

Women have unique nutritional needs compared to men, such as needing more vitamins and minerals during pregnancy or after menopause. Fiber is also super important for women’s health. Fiber helps lower the risk for diseases that affect many women, such as heart disease, diabetes, and colon cancer. Learn more about these unique nutritional needs at WomensHealth.Gov.

Get Moving and Stay Active

Being physically active is one of the best and most important steps for staying healthy. By staying active, you lower your risk of heart disease, which is the leading cause of death for women. According to WomensHealth.Gov, everyone should be active for at least 30 minutes each day. These active 30 minutes should be in addition to normal activities of daily living.

To help you get moving, the VEBA Resource Center offers movement classes like HIIT Cardio, Strength Training, and Dance Fitness. All classes are great for all levels, so check out our class calendar and register for a class today!

Take Care of Your Mental Health

More than 1 in 5 women in the United States experienced a mental health condition, such as depression or anxiety, in the past year. As important as being active is for our health, we need to remember mental health is just as equally important. Prioritizing your mental health will help you improve your overall health and well-being.

With COVID-19, it is easy to get lost in the news and start to feel overwhelmed. If you are feeling overwhelmed and need a reset, we offer classes at the VEBA Resource Center to help, like Midday Mindfulness Refresh. These classes are designed to promote healing and restoration, and will help you improve your mindset in a calm, nurturing environment. View our class calendar for an upcoming class.

If you or someone you know is in need of mental health help, we have put together this list of local and national resources.

Find Healthy Ways to Manage Stress

Stress is a bodily reaction to either a change or a challenge. Long-term stress can lead to serious health conditions, so it is important to find healthy ways to manage stress. For women, stress can cause health problems such as migraines, depression, anxiety, problems getting pregnant, menstrual cycle problems, and heart problems.

Below are some videos to help with stress management:

If you find yourself feeling overwhelmed and stressed, join our Yoga Therapy for Stress Management Classes. This class will teach you how stress and anxiety presents itself in the body, mind, and emotions. Learn effective tools to help manage and reduce your stress and anxiety through yoga poses and techniques. Check out our calendar to sign up for an upcoming class.

Practice Healthy Behaviors

Small actions and daily decisions to practice healthy behaviors can keep you safe and healthy. These small actions can include getting enough sleep, avoiding distracted driving, being smoke free, and monitoring your alcohol intake. If you need help overcoming obstacles and living healthier, meet with one of our Care Navigators who can help create a tailored plan for you.

It is not always easy to take the first steps toward better health, and every woman will have her own approach. The key is finding what works for you. Take time to reflect on your health goals, figure out what motivates you, and determine what’s holding you back from being your healthiest you.