How to Track Your Cycle + Intro Into The Fertility Awareness Method (FAM)
I started tracking my cycle about two years ago and, though intimidating at first, it was surprisingly empowering! I talk a lot about body awareness here on the blog and in the work I do with clients, and something I discovered personally was the importance of knowing how my body works as a woman to better tap into what's going on within me. Keeping track of your cycle (which we'll get into what that means fully in a bit) is such an asset to better body awareness and appreciation, in my personal opinion and experience. So let's dive into what that means and how you can, without fear, learn to track your own cycles!
BASIC PHYSIOLOGY OF A HEALTHY CYCLE
A normal cycle is on average 28 days, but anything from 21 days to 40 days is still in the realm of normal. This is the time from day one of your period until the last day before another period starts. Shorter or longer than this could signal that something is going on that may need some attention. Within this time, there are two phases that occur with ovulation being in between: the follicular phase and luteal phase. Let's dive into each specific phase and see how they work together to make up your cycle.1. Follicular Phase: This is the time of your cycle where your body prepares to release an egg. It's time frame is from the first day of your period up until when you ovulate. This phase is typically around 16 days (more realistically 11-27 days...everything has ranges). The hormone FSH begins to rise at the end of your period which signals to follicles in your ovaries to release estrogen and prepare for the release of an egg (ovulation).2. Ovulation: Ovulation is where the mature follicle releases one egg. Ovulation happens within minutes, but the time now for the egg to be fertilized or to move on and it be determined that you'll get a period this month lasts approximately 24 hours.3. Luteal Phase: In the luteal phase of your cycle, the old follicle begins to restructure into what is called the corpus luteum. This new-formed structure is what begins to secrete progesterone. Progesterone is the hormone that keeps a pregnancy healthy, if in this cycle you get pregnant. But it's also what works to counter-balance estrogen. We need a healthy balance of both estrogen & progesterone to have a healthy cycle. The luteal phase lasts approximately 10-16 days, or the remaining life-span of the corpus luteum. At the end of this phase, menstruation occurs as the corpus luteum dies and progesterone has a drastic drop. This leads to the shedding of your uterine lining and...your PERIOD :) It's important to have a basic understanding of what goes on within a healthy cycle as you learn how to track your cycle. That way, you can know a little more about what's going on in your body as you pay attention to signs of the different phases. It really is so empowering to know what's going on in our bodies, right!? The more I learn about our female bodies, the more I am amazed at the intricacy and intelligent design that went into how our bodies work.
HOW TO TRACK YOUR CYCLE
Ok, let's talk about the ins and outs of tracking your cycle.Period apps are super popular right now. I feel like everyone I talk to has one downloaded on their phone that they use to document at the very least the date of their last period. It's pretty awesome that we have technology that can make tracking our periods and our cycles so much easier. But here's a quick warning... a misconception that some people have about these period apps is that they are accurate forms of birth control. Let me be quite frank here...a period app can not be the only thing you use for birth control. You can most definitely use it together with other signs that we'll talk about in a minute. But it just can't be the only thing you use.While we're on the conversation of birth control, you CAN use the information your body gives you as you track your cycle as a form of natural birth control...this is known as Fertility Awareness Method.Tracking your cycle begins with paying attention to the signs of ovulation. Ovulation is like reaching the top of a mountain on an awesome hike! It's the main event of your cycle! Knowing when you ovulate can help to determine the other two phases of your cycle.
3 SIGNS OF OVULATION
Temperature Rise: With ovulation, your body naturally has a rise in temperature of about 0.5 degrees Fahrenheit. Progesterone, which we talked about as being the key hormone that is released after ovulation, is what accounts for this rise in temperature. So a temperature increase means that you just ovulated! To use your temperature as part of tracking your cycle, you need to make sure that you take your temperature every morning before you get out of bed at around the same time. This temperature is called your Basal Body Temperature and is your body's resting temperature. Different things like movement and even simply being awake can increase your temperature. That's why for the most accurate documentation you really want to take your temperature right when you wake up. If you're wanting to use fertility awareness to prevent pregnancy, temperature is a great sign to know when you're safe to not get pregnant AFTER ovulation, but not great for before because it really only lets you know after-the-fact that you've already ovulated.Cervical Fluid: Your cervix makes fluid throughout your cycle and at different parts of your cycle this fluid looks different. At the beginning of your cycle your cervical fluid is typically thicker and stickier. As you move towards ovulation, this fluid turns more clear and slippery, and is often referred to as looking like egg whites. I know, we don't talk about cervical fluid much. You may have even had a period in your life where you thought something was wrong with you for having vaginal discharge. But let me assure you, it is normal to have vaginal discharge that appears like this. Vaginal discharge to talk to your doctor or practitioner about include if you find it to be an abnormal coloring (not white or yellowish), with a fowl odor, or feeling discomfort from it. But white, clear, or slightly yellow discharge without an odor is a totally normal and GOOD sign of a healthy cycle!So as I was mentioning, upon ovulation your cervical fluid becomes clear and slippery in appearance and feel. And then after ovulation it gets more dry and sticky feeling and returns to more of a whiteish color. Tracking the consistency and appearance of cervical fluid can help you know when you're about to ovulate or even when you are ovulating.Cervical Position: The last indication used when tracking ovulation is cervical position. Normally your cervix, the base of your uterus, is low, firm, and closed. With ovulation, your cervix is high, soft, and has a slight opening.
PUTTING IT ALL TOGETHER!
Ok, so now you have a good understanding of a healthy cycle as a whole as well as signs your body gives you around ovulation. Now let's talk logistics. If you're wanting to start tracking your cycle, I recommend first getting a good basal body temperature thermometer. Basically, a thermometer that goes to at least the tenth of a degree (for example 97.6...remember, you want to be able to see that 0.5 degree change). Then, it's time to figure out how you're going to record the information you collect. I use a period app called "Flo" but most period apps have the ability for you to record temperature and other signs in them.Now, set your thermometer by your bed and either your phone or a pen and paper to record. You're ready for this, girl! With the first day of your next cycle, wake up and take your temperature, sublingually--under your tongue-- first thing. Then, head to the bathroom and check for cervical fluid. Record what you see. And lastly, check cervical position.This is a lot, I know...so let me be real with you. I started tracking my cycle and practicing FAM first by just using just temperature and cervical fluid. These two signs are pretty accurate together. But of course all 3 is going to be your best bet for most accuracy.If you're wanting to use FAM for birth control, I recommend having backup birth control for at least 3 months until you start to get the hang of what you're seeing and feel more comfortable with knowing your body. But know that, when done right...aka when women are educated about their bodies...FAM is over 95% accurate.So whatever your goal is here for learning about tracking your cycle, whether it's for natural birth control purposes or to just be more empowered through knowledge about your body, I hope you are encouraged!So let's chat! What questions do you have about tracking your cycle and/or FAM?