If you had to name the first day of your last period, could you? Or, do you know how long your cycle is? It’s not uncommon for women to not know this information. But, menstrual cycle awareness can be very beneficial. Tracking your menstrual cycle can help you to understand common symptoms and how your cycle influences aspects of your daily life.
Menstrual cycle charting can be as simple as noting the first day of your period and how you are feeling. If you are doing this you are already on the path to fertility tracking and charting. Fertility tracking takes menstrual cycle charting to the next level. Fertility charting involves paying attention to different fertility markers to naturally plan for conception.
Bringing awareness to your own body can be very empowering. Paying attention to the small details of your cycle can connect you to the wisdom and energy that your cycle provides. Are you ready to begin your fertility charting practice but are not sure where to begin? Let’s start with some basics to get you started.
The Basics of Fertility Charting and Tracking
Why is menstrual and fertility cycle tracking important?
A regular fertility cycle charting process helps to provide you with a wealth of information about your body and its readiness for conception. Getting pregnant or preventing conception is all about timing. Tracking and charting your menstrual cycle provides you with clues about when your body is ready for conception. Tracking your cycle can help you to understand your estimated day of ovulation, identify your fertile window, calculate your average cycle length, and provide insights into your overall health.
How does menstrual cycle tracking help with my reproductive health?
One benefit of menstrual cycle tracking is helping you to identify the average length of your cycle. Knowing this information can be helpful for many reasons. You can use cycle length to determine when during your cycle you are most likely to conceive.
Every woman’s cycle is a bit different. But, generally, if your cycle is 28 days, you are ovulating around day 14. If your cycle is 33 days, then you are likely ovulating around day 19. Additionally, it’s important to note if your cycle length is regular or irregular. The regularity of your cycle length can provide your physician with additional insights into your reproductive hormones and fertility. For instance, women who suffer from Polycystic Ovarian Syndrome (PCOS) may have longer cycles. Having a shorter or longer cycle can also indicate whether ovulation occurred during that cycle. Additionally, shorter cycles can indicate that you have a hormonal imbalance such as low progesterone.
Knowing when you are ovulating and having intercourse around those days can improve your odds of getting pregnant. I recommend having sex starting 7 days before your typical ovulation day. Only plan to have sex every other day so that your partner’s sperm can naturally regenerate.
What am I tracking and charting?
After you are comfortable with the basics of menstrual cycle charting you can begin to add in more physical indicators for fertility. This includes charting your Basal Body Temperature (BBT), cervical mucus, the onset and duration of PMS symptoms, and the days and quality of menstrual cycle bleeding. These data points can help your provider understand if and when you are ovulating or if there are any hormone imbalances. Also if your body is producing enough progesterone to sustain a pregnancy.
Physical Indicators for Fertility Tracking and Charting
- Basal Body Temperature (BBT) – Your BBT is your temperature first thing in the morning. When taken daily, you’ll notice your body’s temperature will rise slightly just before ovulation and stay elevated until your period starts. You can expect to see a temperature increase of around 0.5 degrees Fahrenheit when you are ovulating. Seeing trends in your BBT shifts can take several months of tracking. But don’t get discouraged. Even small changes in your temperature can be important to monitor. BBT can be a good indicator for ovulation, but not everyone will notice an obvious shift in temperature. If you do not notice a change in your BBT after several months of tracking, it does not necessarily mean anything is wrong. Visit with your provider to discuss what you are seeing.
- Cervical Mucus – Cervical mucus is the normal vaginal discharge you may notice throughout the month. The hormones that help to control your menstrual cycle also control the consistency and quality of your cervical mucus. Cervical mucus is critical for conception as it helps to guide the sperm through the cervix. If not present, the sperm will stay in the vagina and die off. When the cervical fluid is thin, stretchy, slippery, and hopefully in copious amounts, it is a sign that ovulation is near.
- PMS Symptoms – Paying attention to your general wellbeing throughout your cycle will help you notice patterns. Tracking your symptoms can help you identify the days where you are likely to experience cramping, headaches, or mood changes. Some women may note changes in their physical symptoms prior to their period, known as PMS. Other women may see symptoms start at the onset of their period. This information can be helpful in identifying any other underlying health conditions that may impact your ability to conceive. This can include a hormone imbalance, vaginal infections, fibroids, gut dysbiosis, nutrition deficiencies, or other health concerns.
- Days and Quality of Bleeding – The number of days you bleed during your cycle is as important as the amount and quality of your bleeding. Consider noting the amount of flow and color you experience along with any clotting each day you are bleeding. Descriptions can include a flow of heavy, light, or spotting. And colors might be dark brown or bright red.
3 Steps to Track Your Fertility
Fertility tracking is like any other new habit. The more you do it the better you will become at it. Begin by tracking the basics. Then slowly add elements that will help you to understand your fertility cycle. Begin your fertility tracking and charting journey with these 3 steps:
Step 1: Start with the Basics
Start your fertility charting practice with a journal and a calendar. Note the first and last days of your cycle. Your cycle begins on the first day of your period and ends on the last day before your next period. Note which day of your cycle you are on and how that is impacting your mood, energy levels, libido, appetite, and more. Starting this practice on paper will get you in the habit of doing a daily check-in before adding more measurements.
Step 2: Basal Body Temperature and Cervical Mucus
Now that you are tracking the dates and symptoms of your cycle you can add in more detailed information. Using a Basal Body Temperature (BBT) thermometer begin taking your temperature first thing each morning. Also, add notes about your normal cervical mucus.
Step 3: Use an App
Now that you have your charting practice down pat, consider moving to an app. There are numerous apps available depending on your fertility tracking and charting goals. I recommend the Kindara app for period and fertility tracking. Additional information on other tracking apps can be found here.
If you are getting bogged down in all the paper tracking, jump right into using an app. Remember at the end of the day fertility tracking and charting is not an exact science. Each woman's body and menstrual cycle are different. For more detailed interpretations of your data, share your fertility tracking with your physician.
When trying to conceive naturally, getting to know your body can help to build your confidence and elevate your fertility knowledge. Are you ready to dig deeper into your fertility? I’m here to help! My goal is to guide you through the frustration, confusion, and beauty of natural conception. I want you to feel confident, empowered, and fulfilled.
Get started on your fertility tracking journey today.
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