“If you sleep more Pragya your AMH will come up on its own,” said the man who sat in front of me, a doctor in one of Bangalore’s most famous maternity hospital.
I looked at him unconvinced. None of the research I’d read connected sleep to AMH. And in any case, wasn’t it natural for AMH to decline with age? I had a sneaking suspicion that this man was misleading me, using his authority as the ‘expert’ to say whatever he wanted to a woman grasping for straws of hope.
I’ve spoken extensively about my journey to conception. It was circuitous, confusing and daunting. In retrospect, what helped was understanding and appreciating what I had control over. So I committed to practicing yoga more diligently, reminding myself of the miracles it had brought into my life. I made space for rest, journaling, and time with friends—and above all, I refused to let science and medicine intimidate me.
Here’s how I dealt with my low AMH, and you can too.
What Is AMH?
Usually only women over 40 (and sometimes over 35 depending on your doctor) have to reckon with the Anti-Müllerian Hormone, or AMH. It’s part of the routine tests they ask us to do when we’re trying to conceive.
But Anti-Müllerian Hormone (AMH) is an indication your ovarian reserve—not of your fertility. All the doctors I consulted looked at my AMH levels and my age and told me I needed IVF. But, low AMH does not mean no eggs. I figured that as long as I was ovulating, I could get pregnant naturally.
With the help of a doctor (who eventually ghosted me) I decided to do a follicular study.
What is a Follicular Study?
A follicular study is a series of ultrasounds that track the growth and release of your follicles (eggs) during your cycle. This was helpful (and hope-full) because I could literally see the follicles growing and the eggs being released. This made me feel confident about my body, and strengthened my resolve to continue supporting my body for conception.
Supporting Natural Conception: Nutrition
I’ve always been conscious about my food. But now I made a point of:
- Adding more organic food to my diet.
- Eating on time, particularly eating dinner early.
- Adding healthy fats to my diet, like coconut oil, avocados and ghee.
- Caught up with my friends over lunch and made it special.
I think all that serotonin from my lunch meetings and healthy fat from the exceptional coconut oil here in Karnataka helped a lot. People would often comment on my ‘glow’.
Supporting Natural Conception: Yoga
Yoga has never been only a great workout for me. I believe in its ability to help calm down my nervous system, regulate my emotions, improve my sleep, help me recognise ‘real’ hunger signals and even balance my hormones. I inherently believe this and like a friend in high school used to say, “You need to believe to make it happen.”
I followed the sequence given to me by my teachers, and tried not to worry too much about my time away from my ‘advanced’ asana practice. In due course I came to appreciate the stress-busting aspect of a gentle therapeutic yoga sequence. Today I teach it to my own students and hope they can find the grounding and connectedness that I did.
Supporting Natural Conception: Sleep
I’ve never slept well. Even as a child I spent many nights finishing book after book, waiting for sleep. Often sleep didn’t arrive. Chronic issues are hard to treat. They are imprinted into our psyche so deeply that it takes years of gentle excavation to release them.
Nonetheless, I started prioritising rest. I listened to podcasts about the importance of sleep. I bought new sheets and night clothes I hoped would make me look forward to turning in. I stopped having coffee after lunch, and read paper books rather than the Kindle. I even found a yoga teacher who favors word salads in a particularly boring baritone and listened to his podcasts to fall asleep.
I Never Considered Giving Up
This is very important. I considered all the options I had if I didn’t fall pregnant. I told myself we could adopt, although the procedure is often long and unpredictable. I could give in and go for IVF, although this has its own set of challenges. I went to therapy. I contemplated a life with only my husband and me – and decided it wasn’t so bad. I read extensively. My husband and I traveled more, telling ourselves to enjoy this time, before a potential baby changed it all. But I kept tracking my cycles, sleeping, eating and exercising well. I didn’t give up.
I reminded myself that nothing changes overnight. It takes at least three months for new follicles to mature. Real change needs time and consistency.
And Finally…
I became pregnant naturally at 42 with low AMH, no IVF, and no medication. It was a journey that was humbling, that taught me patience, resilience and trust in myself and my yoga. If you’re reading this and feeling hopeless, please know that there is still time and there is still hope.
The door is open.
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