How to Track Your Cycle Like a Pro
In the previous articles of this series on menstrual cycle tracking, I covered the basics of the menstrual cycle and all of the amazing information you can learn from tracking your cycle that allows you to plan your life around your cycle. You’re going to want to check that one out if you missed it, trust me.
To close off this series, I’ve put together the ultimate guide on tracking your cycle so that you can truly set yourself up for your best possible life that is in harmony with your hormones.
There are 5 main things you are going to want to track:
1. YOUR PERIOD- A great place to start when tracking your cycle is to start with your period. Keep track of when it starts, ends, how much you are bleeding, as well as the consistency.
As you begin to track your periods, you will get a sense of how long your entire cycle is on average, as well as how long you typically bleed for. Day 1 of your period is the first day of your cycle, and your cycle ends when you start your next period.
2. BASAL BODY TEMPERATURE- Your basal body temperature (BBT) is your lowest body temperature, attained during rest. Tracking this temperature throughout your cycle is important, as your BBT spikes after you ovulate. (Most women experience a temperature increase of 0.2 °C after ovulation)
You will need a basal body thermometer, which can be purchased at most drug stores for around $10. Take your temperature first thing in the morning, immediately on waking as any activity can lead to a temperature increase. To confirm ovulation, you will need to record a temperature spike for at least 3 days to confirm ovulation has occurred.
As you track your cycle you will begin to get an idea of the typical range in which you ovulate.
3. CERVICAL FLUID- Cervical Fluid, otherwise called vaginal discharge or cervical mucus, is produced by the cervix in preparation for ovulation and the potential fertilization of the egg. The presence of fluid suggests that you’ve entered the fertile window (Follicular Phase) and can be used to track when ovulation is approaching. Pay attention to consistency, volume, and color.
At the beginning of your follicular phase, fluid is typically sticky and cloudy white or yellowish in appearance. As you approach ovulation, it gets more and more watery and clear, with the peak around ovulation day usually being clear and a stretchy egg white consistency. After you ovulate, the fluid will start to dry up and become more sticky and cloudy again.
The easiest way to examine your cervical fluid is to use a clean finger to swipe the vaginal opening and then feeling it between your finger and thumb for consistency, but you can also just check your underwear.
4. OTHER PHYSICAL SYMPTOMS- Throughout your entire cycle, observe how you’re feeling physically and make note. Do you have any cramps or discomfort in your pelvic region? How are your energy levels? Have you had any headaches or food cravings? You’ll begin to notice a pattern as you track a few cycles.
5. HOW YOU FEEL- Keep a log of your moods. Are you feeling moody, irritable, bubbly, productive, happy, glum? You will begin to build yourself a calendar of your typical mood cycle which can help you navigate your life with greater ease.
But Dr. Marita, how can I keep track of all of this?!
It can seem overwhelming to keep track of all of this information at first, but there are a few ways to keep things easy.
First, there are some great apps that make tracking your cycle super simple and convenient. Some of these apps also collect and analyze the data you enter so you don’t have to and have cute little reminders to buy chocolate at certain times of the month.
You can also use a simple calendar, or journal and make it a part of your daily routine to check in on how you’re feeling.
I will say that the temperature and cervical tracking aren’t totally necessary unless you want to deep dive into your body’s inner workings, or are trying to plan or avoid a pregnancy. It’s enough to track your period, cycle length and mood to be able to uplevel your life around your cycle.
However, becoming deeply in tune is a powerful way to connect with your body and your feminine cyclical nature, and being open to its inner workings can be extremely empowering.
Good luck with your charting, and don’t forget who runs the world. (Girls. girls)