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.

Navigating Hormonal Transitions and Low Testosterone

As men get older, their bodies naturally change, and hormones are part of that story. Just like women experience menopause, some men go through “andropause,” a gradual shift in testosterone that can affect energy, mood, and overall well-being.

Testosterone, the primary sex hormone in males, is known for causing physical changes during puberty. Many are not aware that it can also affect sex drive, mood, muscle mass, and bone density.

Testosterone levels tend to drop in all men as they age. In fact, according to research, about four out of 10 men over age 45 have low testosterone, or “low T.”*

Here’s what you, and the people who love you, should know about this common condition:

What causes low T?

Many things can contribute to low testosterone, such as:

Certain medicines
Aging. It’s normal for testosterone to decrease as you age
Injury to the testicles, or surgery or radiation treatment in the groin area
Long-term medical conditions, such as high blood pressure, diabetes, kidney or liver disease, coronary artery disease, or obesity
Problems related to the pituitary gland or hypothalamus
Low testosterone can also be present at birth

A blood test is usually done to find out if you have low testosterone. If your doctor thinks low testosterone could be related to another medical problem, other tests may be done.

Because testosterone naturally decreases with age, your doctor can help determine whether low testosterone may be contributing to the changes you’re feeling.

What are the symptoms of low T?

Symptoms may include decreased libido, erectile dysfunction, and low energy. Other symptoms may include depressed mood, loss of muscle mass and body hair, increased body fat, weakened bones, breast discomfort, and hot flashes.

Everyone experiences these changes differently, so if something feels “off,” it’s always worth having a conversation with your doctor.

Is low T preventable?

While you can’t fully prevent age-related hormonal shifts, healthy daily habits can support more stable testosterone levels. This includes things like a heart-healthy diet, exercise, not smoking, and blood pressure monitoring.

How is low T treated?

There are many available options for testosterone replacement, including topical gels and patches, injections, and long-acting testosterone supplements. Testosterone supplements may increase PSA (prostate-specific antigen) levels, which may cause additional prostate-related symptoms in men with an enlarged prostate. Testosterone replacement can also lower sperm count, so it should not be used when trying to conceive.

By talking openly with your doctor, you can work together to create a personalized treatment plan that supports hormonal balance and improves your quality of life.

*Rehagen, T. (2024, May 21). Keep Testosterone in Balance. WebMD. When and how to balance low T.

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

How to Prevent Burnout When Caring for a Loved One

From Sharp Health News, a publication of Sharp HealthCare

Caring for a loved one can be challenging. It takes courage, patience, and persistence. But most of all, it takes the unwavering support of family, friends, and the community.

While it’s common to experience burnout when caregiving, it’s important to remember you’re not alone. Many resources available to help maintain a balanced, healthy life while taking care of others.

Identify your support system

When caring for a loved one, be mindful of your own health and well-being first. Lean on your support system. If that support system is limited, get connected in whatever way you can.

Look for area caregiver support groups for connection with other caregivers in the community. Participants benefit from shared tips and resources, as well as from support and validation of their experiences.

Make time for self-care

It’s also key to practice self-compassion. Give yourself some grace and remember that rest and personal time result in a more effective caregiver.

To prioritize your own well-being while caring for others, consider the following tips:

Make sleep a priority. Getting enough sleep is fundamental for your health and well-being.
Stay active and eat healthy. Exercising for at least 30 minutes a day and fueling your body with nutritional foods can have a significant impact on mood and help reduce stress and anxiety.
Maintain your hobbies. Continue engaging in activities you enjoy to support a sense of identity and purpose beyond being a caregiver.
Celebrate small achievements. Acknowledge and celebrate your accomplishments, no matter how small they may seem.

Download the VRC’s FREE Self-Care toolkit here.

Find local resources

Free time is cherished and rare, especially when caring for yourself and a loved one. Consider using adult day care centers, hiring home care providers, and getting help with meals to alleviate the burden of caring for someone around the clock.

Several local organizations provide resources for caregivers, including:

Know that it’s common to feel overwhelmed, but finding the right balance between caring for your loved one and yourself can make all the difference.

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.

Derribando los mitos del envejecimiento

Por Sharp Health News, una publicación de Sharp HealthCare

Según la Oficina del Censo de los Estados Unidos, se espera que para el 2034 los adultos mayores de 65 años superen en número a los niños en los Estados Unidos, por primera vez en la historia de nuestro país. Aquí, disipamos algunos mitos comunes sobre el proceso de envejecimiento y cómo afecta nuestra salud.

Mito No. 1: Sentirse aislado y solo es normal a medida que envejezco.

Muchas personas mayores se sienten aisladas y solas, lo que puede provocar depresión, ansiedad y tristeza. Pero sentirse aislado y solo no es una parte normal del envejecimiento.

El envejecimiento viene con muchos beneficios para la salud emocional y mental. Por ejemplo, las personas mayores pueden experimentar una sensación de libertad en la forma en que pasan su tiempo, con más tiempo para pasar con la familia y los amigos.

Mito No. 2: Dejar de fumar no hará diferencia a mi edad.

Dejar de fumar a cualquier edad ofrece muchos beneficios para la salud. A las pocas horas de dejar de fumar, el nivel de monóxido de carbono en la sangre comienza a disminuir. En unas pocas semanas, su circulación mejora y su función pulmonar aumenta.

Los beneficios adicionales a largo plazo incluyen mejores niveles de presión arterial y menor riesgo de:

Problemas y enfermedades respiratorias
Cáncer
Infarto al miocardio
Enfermedad vascular cerebral
Enfermedad pulmonar

Mito No. 3: No puedo participar en las actividades físicas que disfrutaba cuando era más joven.

La actividad física continúa siendo muy importante a medida que envejece. La pérdida de movilidad es el resultado de la pérdida de la salud física y mental, no del envejecimiento en sí. Su salud y longevidad están en riesgo cuando tiene un estilo de vida sedentario. Dar prioridad a la salud física y mental, junto con el control de las enfermedades crónicas, ayuda a mantener a los adultos mayores independientes por más tiempo.

Mito No. 4: Cuanto mayor me hago, menos necesito dormir.

Una idea errónea común es que las necesidades de sueño de una persona disminuyen con la edad. Los adultos mayores necesitan la misma cantidad de sueño que todos los adultos: de 7 a 9 horas cada noche. Aunque sus patrones de sueño pueden cambiar a medida que envejecen, es muy importante hablar con su médico antes de tomar somníferos.

Mito No. 5: La pérdida de memoria es inevitable.

El cerebro puede producir conexiones a cualquier edad. El olvido simple, por ejemplo, perder las llaves, y el retraso o la lentitud para recordar nombres, fechas y eventos se considera parte del proceso normal de envejecimiento. Sin embargo, cuando los problemas de memoria comienzan a interferir con su vida y actividades diarias, eso no se considera normal. Hable con su médico si tiene inquietudes.

Mito No. 6: Los adultos mayores no pueden aprender cosas nuevas.

Los adultos mayores aún pueden aprender cosas nuevas, crear nuevos recuerdos y mejorar las habilidades existentes. De hecho, hay muchos beneficios para la mente que envejece, incluida una base de conocimiento y perspicacia de experiencias previas. Y el acto de aprender nuevas habilidades puede ayudar a retener la memoria y la función cognitiva en los adultos.

VEBA ofrece clases de Estiramiento de Cuerpo Completo. Con tanto exceso de estar sentado y estrés en estos días, tomarse un descanso para una sesión de estiramiento de cuerpo completo es más importante que nunca. ¡Únase al equipo de VRC para una clase que lo dejará relajado, restaurado y tal vez incluso de pie un poco más derecho! Consulte nuestro calendario para inscribirse en una clase.

Fitness Tips for Older Adults

As you get older, maintaining regular physical activity is important for your heart, muscles, bones, joints and overall health. Physical activity keeps your body strong, and it helps with how you feel. Being active gives you more energy, improves your mood, and helps keep your mind sharp. It can also help reduce your risk of getting certain diseases, such as coronary artery disease, osteoporosis, and type 2 diabetes.

Below are three videos to help you create a fitness routine, overcome barriers, and advice for getting active after a health scare.

Aptitudes y actividades físicas para adultos mayores

A medida que cumplimos más años, mantener una actividad física regular es importante para el corazón, los músculos, los huesos, las articulaciones y la salud en general. La actividad física mantiene su cuerpo fuerte y ayuda a sentirse mejor. Estar activo le da más energía, mejora su estado de ánimo y ayuda a mantener su mente alerta. También puede ayudar a reducir el riesgo de contraer ciertas enfermedades, como la enfermedad de las arterias coronarias, la osteoporosis y la diabetes tipo 2.

A continuación hay tres videos para ayudarlo a crear una rutina de ejercicios, superar barreras y consejos para mantenerse activo después de un susto de salud.

Consejos de nutrición saludables para personas mayores

Una buena nutrición es importante a cualquier edad. Pero es especialmente importante para las personas mayores. Alimentarse en forma saludable ayuda a su cuerpo a mantenerse fuerte. Y puede ayudar a reducir su riesgo de enfermedades.

Con el paso de los años, sus necesidades de nutrición cambian. Su organismo necesita más de ciertos nutrientes. Estos incluyen vitamina B12, calcio y vitamina D. Pero puede ser más difícil para usted obtener estos y otros nutrientes importantes. Esto podría ser por muchos motivos. Es posible que no tenga tanta hambre como solía tener. O podría tener problemas con los dientes o la boca que pueden darle dificultades para masticar. O tal vez no disfrute planear y preparar comidas, especialmente si vive solo.

Ahora que necesita obtener todos sus nutrientes de menos cantidad de comida, es importante que planifique lo que come. Las sugerencias a continuación pueden ayudarle a conseguir la nutrición que necesita. Si todavía necesita ayuda, hable con su médico. Tal vez le recomiende que colabore con un dietista.

¿Cómo puede usar una persona mayor una buena nutrición para mantenerse sana?

Para mantenerse saludable

Coma alimentos variados. Mientras mayor sea la variedad de alimentos que coma, más vitaminas, minerales y otros nutrientes obtiene.
Tome un multivitamínico todos los días. Elija uno con aproximadamente el 100% del valor diario (VD) de vitaminas y minerales. No tome más del 100% del valor diario de ninguna vitamina o mineral, a menos que su médico se lo indique. Hable con su médico si no está seguro de qué multivitamínico es el adecuado para usted.
Coma muchas frutas y verduras. Las verduras y las frutas frescas, congeladas o enlatadas, sin agregado de sal y con sus propios jugos o almíbar con poca azúcar, son buenas opciones.
Incluya en su dieta alimentos que sean ricos en vitamina B12. Un desayuno que incluya cereales enriquecidos, leche y otros productos lácteos sin grasa o bajos en grasa, carne, aves, pescado y huevos son buenas opciones.
Obtenga suficiente calcio y vitamina D. Las buenas opciones incluyen leche, queso y yogur descremados y semidescremados. Otras buenas opciones son tofu, jugo de naranja con calcio agregado, y algunas verduras de hoja, como la col berza y la col rizada. Si no consume productos lácteos, hable con su médico acerca de suplementos de calcio y de vitamina D.
Coma alimentos con proteínas todos los días. Las buenas opciones incluyen carnes magras, pescado, carne de ave, huevos y queso. Otras buenas opciones son frijoles (habichuelas) cocidos, mantequilla de cacahuate (maní) y frutos secos y semillas.
Asegúrese de que la mitad de los granos que consume sean granos integrales. Busque que el pan sea 100% trigo integral, y que los cereales, el arroz y los otros granos también sean integrales.

Si tiene estreñimiento

Coma alimentos ricos en fibra todos los días. Estos incluyen frutas, verduras, frijoles secos cocidos y granos integrales.
Beba mucho líquido. Si tiene una enfermedad renal, cardíaca o hepática y tiene que restringir los líquidos, hable con su médico antes de aumentar la cantidad de líquido que bebe.
Pregúntele a su médico si los ablandadores de heces pueden ayudarle a regularizar el intestino.

Si tiene problemas en la boca que le dificultan la masticación

Elija frutas y verduras enlatadas o cocidas. Estas suelen ser más blandas.
Corte la carne de res, de ave y el pescado en trozos o tiras. Agréguele a la carne salsa o jugo de la propia carne para que no se seque.
Escoja otros alimentos con proteínas que sean blandos. Estos incluyen el queso, la mantequilla de cacahuate, los frijoles cocidos, el queso requesón y los huevos.

Si tiene dificultades para hacer las compras

Pida en la tienda que le envíen a su casa los productos que compre.
Comuníquese con un centro de voluntarios y pida ayuda.
Pídale a un familiar o a un vecino que le ayude.

Si tiene dificultades para cocinar

Si puede, tome clases de cocina.
Use un horno de microondas para cocinar comidas preparadas en bandeja y otros alimentos congelados o preparados.
Participe en un programa grupal de comidas. Usted puede encontrar estos por medio de programas para la tercera edad.
Hágase enviar las comidas a su domicilio. Su comunidad puede ofrecer programas que entreguen comidas a domicilio, como “Meals on Wheels”.

Si no tiene mucho apetito

Trate de comer pequeñas cantidades de alimentos con más frecuencia. Por ejemplo, coma 4 o 5 comidas ligeras al día en lugar de 1 o 2 comidas grandes.
Coma con amigos y familiares. O participe de programas grupales de comidas ofrecidos por medio de programas voluntarios. Comer con otros puede ayudar con su apetito. Y le ayuda a tener más vida social.
Pregúntele a su médico si sus medicamentos podrían estar causándole problemas de apetito o con el sabor de los alimentos. Si es así, pregúntele si puede cambiar los medicamentos.
Agregue especias y hierbas para darles más sabor a las comidas.
Si piensa que está deprimido, pídale ayuda a su médico. La depresión puede afectarle el apetito. Y puede darle dificultades para hacer actividades diarias como hacer las compras y cocinar. El tratamiento puede ayudar.