3 Simple Ways To Support Fertility In Your 20s, From An OB/GYN

1.

Track your menstrual cycle

First, people in thier 20s who eventually want to become pregnant may consider tracking their menstrual cycle if they aren't already.

This way, you’ll be able to see when something is off (think: a period longer than seven days, spotting, unusual discomfort, etc.) and address it sooner rather than later.

“If a woman has irregular menstrual cycles, they should also seek consultation for a work-up because this could affect their future fertility,” says reproductive endocrinologist Banafsheh Kashani, M.D., OB-GYN.

The tech-savvy may consider downloading a menstrual-tracking app or utilizing the Cycle Tracking on Apple’s iOS 17 update if you have an iPhone. This may make it easier to see patterns over time. However, you can do this via pen and paper or simply mark your calendar when you reach your menstrual phase as well. No matter how you like to track, the most important step is to ask for help when you notice something awry. 

Even if you never plan on having children, tracking your menstrual cycle is a great way to get to know your body and notice how your hormones impact your physical and emotional well-being.

2.

Be mindful of alcohol & caffeine intake

When you are trying to get pregnant, many fertility experts recommend abstaining from alcohol as it can decrease your chances of getting pregnant and limiting caffeine as it can impact estrogen levels. 

For the same reason, Kashani recommends being mindful of your intake even before you plan on getting pregnant. 

She notes that binge drinking and excessive caffeine consumption should also be avoided (especially for those with anxiety or trouble sleeping), but a full stop isn’t necessary for most people. 

3.

Find your favorite way to exercise & stick with it

Exercise benefits both long-term health and fertility, Kashani says, so it’s a worthy endeavor regardless of your age. 

Movement is something you’ll want to keep a habit throughout your life, so try spending some time experimenting with exercise to find what you love—this will make you more likely to stick with it and enjoy this healthy habit, not dread it. 

That being said, how often you exercise and what you choose when trying to conceive may change, Research suggests excessive vigorous exercise may hinder fertility in some cases, deeming moderate-intensity exercise a better option for many women during this time.

And no matter what phase of life you're in, you'll want to be mindful of overdoing it at the gym. Intense physical training can cause complications or even the full absence of a menstrual cycle, so be sure to speak with your doctor to make sure your regimen is conducive to optimal hormonal health.