Cycle Tracking

Quick and easy details to start your cycle tracking journey!

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Reason's to pay attention to your menstrual cycle,

• fertility awareness method of birth control
• notice mood and wellness patterns 
• easily identify hormone changes and disruptions
• EMPOWERMENT 

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Menstrual Cycle Four Parts

Part 1: Mensuration

• Days 0 to 3 - 5 = shedding of uterine lining 
• Low Progesterone 
• Low Estrogen
• Low (97s) Basal Body Temperature
• Bleeding
• Low, soft, open cervix
  

Part 2: Follicular Phase

• Days 5 to ~14 = preparing the body to release an egg 
• Low Progesterone 
• Rising to high Estrogen/ Estradiol
• Low (97s) Basal Body Temperature  
• Increase in fertile cervical fluid = creamy (low fertility) to egg white (most fertile)
  • ​*Any cervical fluid is considered fertile. Cervical fluid is different than vaginal discharge and will remain on fingers/toilet paper whereas vaginal discharge will disappear. *
• ​Medium height, firm to medium softness, closed to slightly open cervix
  

Part 3: Ovulation

• ~ Day 14, 24 hours long = release of the egg from the follicle in the fallopian tube 
• Initiation of rise in Progesterone
• Steep drop in Estrogen
• Slight Basal Body Temperature Drop followed by rise to high (98s) basal body temperature the day or two after ovulation 
• Egg white to watery cervical fluid 
• High, soft, open cervix 
  

Part 4: Luteal Phase 

• Days 15 - 28 = migration of egg into the uterus, body setting up for pregnancy (or lack thereof)
• High Progesterone 
• Low Estrogen
• High (98s) Basal Body Temperature 
• No cervical fluid
• Medium height, firm, closed cervix 
  

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Charting

neeping track of cycle metrics will help you more easily see and understand the unique patterns of your cycle. There are many apps available through app stores, online, and even paper charts to print. 
Things to look for in a charting app

• ability to create own metrics (acne, mood, alcohol, etc.)
• cervical fluid quality and quantity observations
• basal body temperature record
• NO interpretative predictions = you'll notice some apps will offer pregnancy risk windows these are more often based off of the rhythm method and are not useful when you're learning to chart. 
• security = almost all tracking apps are required by law to share your personal information and potentially share your charting data in any legal process. Given the ongoing abortion legislation in many states, you may not want to use an app if you are in a restrictive state and would seek abortive care in the event of pregnancy.  

Personally, I have used the app Kindara for close to a decade. I appreciate the simplicity, paper like charting features, and mood phase mode! This app also has a statistics page where you can see the patterns that emerge over multiple cycles in an easy to read display. ​

Kindara Chart Example = you can see temperature pattern from low, dip, to high. Fluid observations, and hearts to represent sexual activity.

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Tools and Resources

Cycle tracking is an empowering tool to add to your health. It is most useful when you are off any hormonal birth control - but can still be utilized and practiced whilst on hormonal birth control. 

The more you observe, chart, and notice, the easier and more habitual it gets! You'll start to make connections between quality of life and parts of your cycle. For example, my partner knows I NEED the house cleaner whilst I'm on my luteal phase because the luteal phase hormone cocktail allows for one to focus more on the details. It has helped us to move past our monthly argument and find balance in our lives. 

There's a lot to learn and this is just the basics! For further information, especially if planning to use this symptothermal birth control method the following resources and tools will be useful to explore.  
​Clickable Amazon Links 

• Take Charge Of Your Fertility by Toni Weschler : the fertility awareness bible! everything you need to know and everything you never knew you didn't know!
• In The Flo by Alisa Vitti : cycle syncing nutrition 
• Basal Body Thermometer : must be asleep at least 4 hours before taking temperature 
• Tempdrop Basal Body Thermometer (10% off coupon CHARMCITY applied when you follow the link)  : especially helpful for people who find it difficult to take consistent temperatures with thermometer. I have used this for about 6 years and it is well worth the investment, especially whilst nursing or night shifts. 

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