Cycle Tracking 101

I've said it before, and I'll say it again...tracking your menstrual cycle is one of the BEST things you can do for your menstrual health. Gathering visible data on your cycle allows you to gain deeper insight into your body and whatever symptoms you may be experiencing. You cannot heal your body without understanding why your symptoms are occuring. In this way, consistently tracking your cycle is the first step towards healing.

Tracking my menstrual cycle has allowed me to grow more in tune with my body, and it really has changed my life for the better. When you understand your cycle, you understand your body, and you are better able to understand the messages your body is trying to communicate to you. Symptoms are signals that the body needs support, learning to identify and interpret them is a wonderful byproduct of cycle tracking. It really is an invaluable practice that every woman has the right to know and understand.

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Let's Get Into It

When I talk about cycle tracking/charting, I'm not referring to the use of cycle prediction apps. These apps use something called the rhythm method to try and predict when you'll ovulate and when your period will occur. This is not accurate, and oftentimes, these apps leave out vital information that is necessary for true charting. The tracking method that I will explain is called the fertility awareness method (FAM), specifically the symptothermal method.

To be clear, I am not a certified FAM educator at this time, so I'm not claiming to know everything about cycle tracking. I am simply sharing from my own experience and creating resources that I wish I had when I first started tracking.

Now, there is a LOT that goes into properly tracking your cycle, and it can easily get overwhelming and confusing. I don't want this to scare you away, because tracking your cycle is so so SO valuable! So, I'm going to give two breakdowns: basic cycle tracking and advanced cycle tracking. I'll guide you towards which method is right for you later on, but for now, let's learn what the fertility awareness method is.

What is the Fertility Awareness Method?

The fertility awareness method (FAM) is a method of cycle tracking that can be used both for birth control AND pregnancy achievement. It can also be used to simply gain insight into your menstrual and reproductive health. There are several variations of FAM, each with their own guidelines and teachings. The method that I practice is known as the symptothermal method.

The symptothermal method tracks your basal body temperature (BBT), cervical fluid, vaginal sensation, and cervical position (optional) to determine when you ovulate and what phase of the cycle you are in. From this information, you can learn a great deal about not only you menstrual cycle, but your health overall.

Below are some helpful definitions to help you understand FAM better:

• Basal Body Temperature (BBT) - the lowest body temperature obtained after a period of rest

  • Usually measured first thing after waking up in the morning

• Cervical Fluid - also known as "cervical mucus" or "discharge"

  • Texture ranges from sticky/pasty to stretchy/"egg white"

  • Normally visible on underwear or when wiping

• Vaginal Sensation - felt when wiping dry toilet paper from front to back over the vaginal opening

  • Ranges from feeling dry/scratchy, moist/smooth, and wet/lubricative

• Cervical Position - the location, opening, texture, and angle of the cervix in relation to the vagina

  • May be low/medium/high, firm/medium/soft, closed/medium/open, and anterior/straight/posterior

  • Considered an "optional" fertility sign, but I recommend it if you are comfortable

Now that we've established what FAM is, let's get into what tracking method is right for you at this time.

Which Tracking Method is Right for Me?

If you've never heard of cycle tracking or are new to the world of menstrual health and fertility awareness, then I'd suggest starting with the basic version for a few months. Once you get into the habit of tracking and feel more confident interpreting your cycle, you can move on to advanced tracking. If you're consistent, this will help make the transition to advanced tracking much smoother.

If you have experience tracking your cycle and feel comfortable with the concepts of the cycle phases, then you can begin with the advanced method. If it feels too overwhelming, you can always go to the basic version and transition to the advanced at a later time.

If you currently track your cycle using an app, you can modify the transition to advanced tracking a bit. Continue tracking your cycle with the app, and gradually add in more advanced elements of tracking.

Use the basic cycle tracking version if you...

• Have never tracked or do not currently track your menstrual cycle

• Have never heard of the fertility awareness method (FAM)

• Are unfamiliar/new to learning the phases of the menstrual cycle

• Feel you could improve your body awareness

Click HERE for my post on "Basic Cycle Tracking"

Use the advanced cycle tracking version if you...

• Currently track your menstrual cycle using an app or a FAM variation

• Are familiar with the fertility awareness method (FAM) and it's requirements

• Have a thorough understanding of the phases of the menstrual cycle

• Feel intune with your body and it's signals

Click HERE for my post on "Advanced Cycle Tracking"

Can Anyone NOT Track Their Cycle?

Unfortunately, there are a few cases in which you will be unable to track your menstrual cycle. The most common reason that someone would be unable to track is due to taking any form of hormonal birth control.

Why is this?

Well, hormonal birth control functions by interrupting the hormonal communication between your brain and your ovaries, shutting down your natural menstrual cycle completely. In doing this, it prevents your body from ovulating, and therefore effectively prevents you from being able to get pregnant. It goes without saying, you can't track something that doesn't exist.

Now, some may be thinking "I have a period on birth control, so can't I track that?". Yes and no. The "period" you experience while on hormonal birth control is not a true period, it is a withdrawal bleed. A true period only occurs when it is preceded by ovulation. So, if you're not ovulating (like when you are on the pill) you're not getting a real period. That being said, you are more than welcome to keep track of when your pill bleeds occur, so long as you understand that they are not occuring in relation to a menstrual cycle. Additionally, you may wish to keep track of any negative side effects you experience while on birth control, as that information is important.

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What's Next?

Click the link above for the cycle tracking method you feel is right for you at this time. Keep a close eye on my instagram, as I'll be sharing more information and tips on how to chart. Good luck!