Natural Health: We're in our 30s and trying to conceive

Some couples can find themselves with a surprise pregnancy once they have stopped actively focusing on the process — though for many, stepping back is far from easy. Picture: iStock

My husband and have been trying for a baby for the past 10 months and are getting worried. We’re both in our early 30s and healthy, so I hope time is on our side. What would you suggest?

You certainly still have time on your side. One of the most common issues around trying for a baby is that it can often bring up a lot of worry and stress, which can make conceiving even more difficult.

Some couples can find themselves with a surprise pregnancy once they have stopped actively focusing on the process — though for many, stepping back is far from easy. Relaxation can take many forms, such as regular breath work, yoga, meditation, tai chi, massage, gardening, journalling, walking, or simply reading a good book. The important thing is not to stress about the right way to relax.

Since it takes around three months for egg maturation and sperm production and maturation, it makes sense for you both to begin optimising your health profiles for at least three to four months before you even start trying to conceive.

You should both avoid green tea. Most people know that low levels of folic acid increase the likelihood of neural tube defects, but it is not widely known that green tea reduces the amount of folic acid in your system.

No doubt you will already be consuming plenty of whole foods, keeping well hydrated, and getting quality sleep.

Maca root is traditionally used in the Andes to enhance fertility. It is a complete protein and high in many vitamins and minerals, including calcium and zinc.

Organic maca root powder in wooden bowl - Lepidium meyenii

Wheatgerm oil is rich in vitamin E, considered vital for fertility, and nourishes the reproductive organs. The typical dosage of wheatgerm oil is a tablespoon (15ml), three times daily. It has quite a strong flavour, so you might like to chase it with some freshly pressed juice or source wheatgerm oil capsules (these should be purchased refrigerated, not left sitting on a shelf at room temperature).

Some herbs are specifically beneficial for women preparing to conceive. Dong quai, or Chinese Angelica, is one of my favourite herbs for regulating female hormones. Used together with Agnus castus (vitex), this combination will help by targeting progesterone and oestrogen production.

My stomach gets very swollen around my periods — I have to wear loose clothes and find it difficult to exercise. Is there a remedy I could take?

Pre-menstrual bloating is due to fluid and gas accumulation, leading to the feelings you describe, including a heavy, swollen and uncomfortable abdomen. In part, this is due to the gut microbiome responding to hormonal changes in your body, but it can be somewhat managed through dietary changes and supplementation. Unfortunately, menstruation is often when we get cravings for sugary and processed foods, though the best foods for a healthy gut bacteria are fruits and vegetables, particularly those high in fibre.

Raspberry leaf, (Rubus idaeus), has long been used during the final six weeks of pregnancy to prepare the uterus for birth, but it is also an excellent tonic herb for cramping and bloating as a result of hormonal fluctuations around menstruation.

One of the most important things you can do is stay well hydrated. This helps to flush out excess fluids from the body and reduce bloating. You can supercharge your hydration by drinking raspberry leaf tea, and switch it up with other botanicals, such as peppermint, ginger, lemon balm, and fennel, to support digestive function and alleviate bloating.

Other herbs and supplements which have been found to be beneficial in reducing pre-menstrual bloating include dandelion root and evening primrose oil (EPO). Dandelion root acts as a diuretic, helping eliminate excess fluid and alleviate bloating, while EPO helps regulate hormonal fluctuations and reduce gastric discomfort and bloating.