Preparing for pregnancy is meant to be a positive step toward welcoming new life. However, if you're not careful, the stress of trying to conceive and unhealthy lifestyle choices can actually accelerate fertility decline—and in some cases, even trigger premature ovarian failure. One 29-year-old woman experienced a shocking drop in fertility during her preparation to conceive: her AMH (Anti-Müllerian Hormone) level plummeted to 0.27 ng/ml, leading to a diagnosis of premature ovarian insufficiency—comparable to the ovarian function of a 45-year-old woman.

What Is AMH, and Why Does It Matter?

AMH is a key biomarker that reflects a woman’s ovarian reserve.A higher AMH level means your ovaries have more eggs, increasing your chances of getting pregnant. In women of childbearing age, normal AMH levels typically range from 2 to 6.5 ng/ml. Levels below 1 ng/ml indicate a diminished ovarian reserve and declining fertility. Critically low levels can signal impaired ovarian function and potential infertility.

Main Causes of Premature Ovarian Failure：

1. Chronic Stress

Prolonged emotional stress and anxiety can disrupt adrenal hormone balance and suppress estrogen production, accelerating ovarian aging. For instance, one woman experienced hormonal imbalance and impaired ovarian function due to the intense psychological pressure she faced while trying to conceive.

2. Irregular Sleep and Late Nights

Modern lifestyles often involve staying up late, which disrupts melatonin production and interferes with hormonal balance—both of which are vital for healthy ovarian function. Chronic sleep deprivation significantly raises the risk of early ovarian decline.

3. Extreme Dieting or Sudden Weight Loss

In the pursuit of quick weight loss, some women adopt drastic diets, leading to rapid and excessive weight reduction. Losing more than 15% of body weight can disrupt menstrual cycles or cause amenorrhea (absence of menstruation), seriously affecting ovarian function. One woman in Shenzhen lost her period after crash dieting to fit into her wedding dress and ultimately had to rely on IVF, yielding only one viable egg.

Warning Signs of Premature Ovarian Failure：

1. Irregular Menstrual Cycles

Cycles shorter than 21 days or longer than 35 days may signal declining ovarian function.

2. Reduced Menstrual Flow

A sharp drop in period volume (less than 20 ml per cycle—about three soaked pads) could point to low ovarian reserve.

3. Hot Flashes and Night Sweats

Experiencing hot flashes, night sweats, and vaginal dryness often can be signs that the ovaries are aging too quickly.

How to Protect Your Ovaries and Slow AMH Decline？

1. Establish a Healthy Sleep Routine

Avoid staying up late and maintain regular sleep habits. Going to bed by 11 p.m. each night helps keep your hormones in check and supports ovarian function.

2. Eat a Balanced, Nutrient-Rich Diet

Extreme dieting is harmful. Prioritize a well-balanced diet rich in lean proteins (such as fish and legumes), dark leafy greens, and foods high in folate and plant estrogens like soy products.

3. Exercise Regularly

Moderate physical activity helps balance hormone levels and improve overall health. Aim for 40 minutes of moderate-intensity exercise (e.g., yoga, jogging) at least four times a week.

4. Manage Stress and Maintain a Positive Mindset

High stress levels disrupt hormone production and impact reproductive health. Practice stress-reduction techniques like meditation or yoga to stay mentally and physically balanced.

What If Your AMH Is Too Low?

1. Egg Freezing

For women not planning to conceive in the near future, freezing eggs is a proactive way to preserve fertility. Women under 30 with low AMH levels should especially consider this option to avoid missing their fertility window.

2. In Vitro Fertilization (IVF)

Couples actively trying to conceive may benefit from IVF and other assisted reproductive technologies to increase the chance of a successful pregnancy.

Conclusion

Premature ovarian failure is becoming more common among young women—especially those dealing with chronic stress and unhealthy habits. By maintaining a consistent sleep schedule, eating a nutritious diet, exercising regularly, and managing stress, women can protect their ovarian health and slow the decline of AMH levels. If you notice menstrual irregularities, drastic weight loss, or other warning signs, it's important to get your AMH tested and take timely action to safeguard your fertility.