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.

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.