Five Simple Ways to Balance Hormones for Fertility After 35

If you are over thirty-five and trying to conceive, taking intentional steps to balance hormones for fertility can positively impact your reproductive health. Hormonal imbalances that can be worsened by stress, poor nutrition, or lack of sleep, can interfere with ovulation, egg quality, and irregular menstrual cycles. That said, small lifestyle changes can support your body’s natural hormonal rhythm.

Nourish Your Body with Purpose

A diet that supports fertility should include foods that are nutrient-dense that stabilize insulin levels, reduce inflammation, and promote ovulatory health. Foods like Leafy greens, fatty fish like salmon, nuts, seeds, and whole grains contain folate, iron, magnesium, and omega-3s that support hormone production and egg maturation.¹

Restore Balance Through Stress Management

Cortisol is increased when there is chronic stress, which in turn suppresses gonadotropin-releasing hormone (GnRH) that can interfere with ovulation.² Gonadotropin-releasing hormone (GnRH) is a key hormone in the reproductive system. It’s produced by the hypothalamus in the brain and acts as a signal to the pituitary gland.

Practices such as controlled breathing, journaling, or thoughtful routines can serve to recalibrate and balance the nervous system, creating a more sustained hormonal environment. For natural techniques to ease stress while trying to conceive, read: “An Effective Way to Start Your Reproductive Wellness Journey.”

Move with Intention and Consistency

Moderate, consistent exercise like brisk walking or swimming improves circulation, reduces inflammation, and enhances insulin sensitivity. These effects directly support reproductive hormone balance and can even help regulate cycles in women with PCOS, which is a hormonal disorder that affects how the ovaries function, or perimenopausal fluctuations.³

Let Sleep Be Your Secret Ally

Poor sleep is linked to disrupted melatonin and cortisol cycles, both of which can affect reproductive hormone secretion.⁴ Prioritizing 7–9 hours of restful sleep supports follicular development and helps regulate the timing of ovulation. So, aim for a consistent bedtime and shutdown device use to reduce blue light exposure an hour or two before bed.

Support with Evidence-Based Supplements

Supplements that have demonstrated fertility-enhancing benefits:

• Coenzyme Q10 (CoQ10) has been shown to improve mitochondrial function in oocytes, enhancing egg quality.⁵
• Vitamin D plays a key role in ovarian follicle development and implantation.⁶
• Omega-3 fatty acids support anti-inflammatory pathways and may help regulate prostaglandins linked to menstrual pain and irregular cycles.⁷

*As always, consult your provider before beginning new supplements, especially when trying to conceive.

Conclusion: Hormonal Health is Within Reach

By focusing on deep nourishment, restorative rest, gentle movement, and thoughtful routines, you can establish sustainable practices that balance hormones for fertility both naturally and effectively. These foundational steps can restore harmony in your cycle and increase your chances of conception, even after 35.

Explore more evidence-based articles to support your fertility journey at: fertileoptimism.com/blog or secure greater support through your journey by signing up for the Refresh, Nourish and Strengthen program.

References:

1. Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol. 2007;110(5):1050-1058. doi:10.1097/01.AOG.0000287293.25465.e1
2. Kalantaridou SN, Makrigiannakis A, Zoumakis E, Chrousos GP. Stress and the female reproductive system. J Reprod Immunol. 2004;62(1-2):61–68.
3. Palomba S, Falbo A, Valli B, et al. Physical activity and reproductive function in women. Gynecol Endocrinol. 2008;24(8):438–444.
4. Lateef OM, Akintubosun MO. Sleep and reproductive health. J Circadian Rhythms. 2020;18(1):1. doi:10.5334/jcr.193
5. Bentov Y, Casper RF. Coenzyme Q10 supplementation and oocyte quality. Clin Obstet Gynecol. 2011;54(4):845-850.
6. Lerchbaum E, Obermayer-Pietsch B. Vitamin D and fertility: a systematic review. Eur J Endocrinol. 2012;166(5):765–778.
7. Gaskins AJ, Chavarro JE. Diet and fertility: a review. Am J Obstet Gynecol. 2018;218(4):379–389.