You’re in your early 30s, you’ve decided you’re ready to start a family, and now you’re waiting for that life-changing double line to appear. But it hasn’t happened yet. First of all—take a deep breath. You’re not alone, and more importantly, you’re not doing anything wrong.

Trying to conceive in your 30s can be an exciting time, but when things don’t happen straight away, it’s easy to feel frustrated or anxious. The good news? There are lots of natural, gentle ways to support your fertility and give your body the best chance of conceiving.

 

8 Ways to Naturally Support Your Fertility

1. Understand Your Cycle

Let’s start with the basics: ovulation. Knowing when you’re most fertile can make a huge difference. Typically, ovulation happens about 14 days before your next period, but every woman’s cycle is unique. Tracking your cycle using an app, a calendar, or ovulation predictor kits can help you identify your fertile window.

Once you know your timing, aim to have regular intercourse in the days leading up to and around ovulation—every 1 to 2 days. But remember, intimacy should still feel like connection, not a calendar appointment. Try to keep the spark alive and the pressure low.

2. Nourish Your Body with Fertility-Friendly Foods

What you eat plays a role in hormone balance and reproductive health. A balanced, whole-foods diet can help support your fertility and general wellbeing.

Here are a few foods to consider adding to your plate:

• Leafy greens (like spinach and kale) are packed with folate, which supports early pregnancy.
• Whole grains help regulate blood sugar and keep your energy steady.
• Healthy fats from avocado, olive oil, and nuts support hormone production.
• Berries and colourful veggies are rich in antioxidants to protect your cells (including eggs!).
• Lean protein from eggs, legumes, and fish (especially those high in omega-3s).

Staying well-hydrated and limiting processed foods, sugar, and trans fats can also make a difference.

3. Move Your Body Gently

Moderate exercise is great for both your physical and mental health. It helps with blood flow, hormone regulation, stress management, and maintaining a healthy weight.

This doesn’t mean you have to become a marathon runner—choose something that you actually enjoy. Whether it’s brisk walking, yoga, Pilates, or dancing around the kitchen, consistent movement helps support your fertility.

A quick note: too much intense exercise can have the opposite effect, especially if your body fat percentage is too low. Balance is key.

4. Stress Less (We Know, Easier Said Than Done)

We’re not going to say “just relax” because we know how unhelpful that sounds when you’re trying to conceive. But stress does affect your hormones, including those that regulate ovulation.

Find ways to unwind that suit your lifestyle. That could mean:

• Yoga or meditation
• Journalling
• Walking in nature
• Reading a book in the bath
• Spending time with supportive friends and family

Whatever makes you feel more grounded, do more of that. Your mental health matters just as much as your physical health in this journey.

5. Limit Caffeine and Alcohol

A little indulgence is okay—life is about balance, after all. But if you’re trying to boost fertility, it’s worth keeping your caffeine and alcohol intake in check.

• Caffeine: Aim to stay under 200mg per day (about one regular cup of coffee).
• Alcohol: Moderate drinking (1-2 drinks a week) is unlikely to cause harm while trying to conceive, but cutting back can give your body a cleaner slate for pregnancy.

6. Support for Your Partner Counts, Too

Fertility is a team effort! Sperm health is just as important as egg health, and many of the same principles apply to both partners. Encourage your other half to eat a balanced diet, get regular exercise, avoid hot tubs, saunas, and tight underwear, limit alcohol, and manage stress. Even small changes in your partner’s health can improve sperm quality over time.

7. Consider Supplements

A good-quality prenatal vitamin is recommended for all women trying to conceive. Look for one that includes folic acid (or folate), iodine, iron, and vitamin D. Some women may also benefit from additional supplements like CoQ10, omega-3s, or inositol—especially if you have known hormone imbalances. Always check with your GP or fertility specialist before starting anything new.

8. Be Kind to Yourself

One of the most important things to remember on this journey is that everyone’s timeline is different. It’s easy to compare yourself to others, but your story is your own.

You’re not behind. You’re not doing it wrong. And you don’t need to have it all figured out.

When to Consider Professional Help

While it’s true that many women in their early 30s conceive naturally, it’s also true that fertility gradually declines with age. Sadly, the chances of getting pregnant each month start to dip slightly after age 30 and more noticeably after 35.

If you’ve been trying for six months or more without success, it might be time to check in with a specialist—not because something is “wrong,” but because it’s helpful to get a full picture of your reproductive health.

At Toowoomba Obstetrics and Gynaecology, Dr Lanziz Homar provides warm, personalised care for women looking to start or grow their families. Whether you’re looking for fertility testing, tailored advice, or simply reassurance that everything is on track, Dr Homar is here to support you.

Trying to conceive can feel like a rollercoaster, but you’re not riding it alone. There are things you can do today to support your fertility and boost your chances of success.

And if you’ve been trying for a while and aren’t sure what to do next, we’re here for you.

Book a consultation with Dr Lanziz Homar at TOAG and let’s explore your options together. You deserve compassionate care, good information, and a path forward that feels right for you.