With dedication to tracking each day, you can learn when you are fertile and when you are not — which, by the way, can change each month, even if you have regular cycles.
A change by one day, when it comes to ovulation, can make all the difference when it comes to getting pregnant.
“Fertility Awareness is simply a means of understanding human reproduction. It’s based on the observation and charting of scientifically proven fertility signs that determine whether or not a woman is fertile on any given day.”
Toni Weschler, MPH, author of Taking Charge of Your Fertility
All fertility awareness-based methods (FABMs) are based on the science of your menstrual cycle. To avoid or achieve pregnancy, FABMs aim to identify your fertile window: The 5 days before ovulation and the day of ovulation (1).
This incredible journey starts on the first day of your period in the follicular phase, progresses to ovulation, enters the luteal phase, and ends the day before your next period.
Each of these phases are associated with hormonal changes and observable signals from your body indicating which phase you're in. These phases can vary each month, even for women with regular cycles, which is why tracking is essential.
Your cycle is affected by environmental factors such as stress, diet, and sleep. These factors can cause variations in your cycle (2), but charting your signs every day gives you a deeper understanding of your body and helps you recognize your own individual patterns. This intimate knowledge of your body enables more informed discussions with your healthcare provider and empowers you to become your own advocate in the doctor's office.
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Kindara recommends using the Symptothermal Method (STM) to achieve pregnancy or avoid pregnancy. In fact, it is one of the most effective methods to avoid pregnancy naturally. The STM, with perfect use, has a 99.6% efficacy rate, according to the CDC (3).
What makes the STM so effective? The STM relies on 2 (or even 3 if you want) daily observations to determine your fertile window. That way, the observations check that the other is indeed indicating a fertile or non-fertile phase. Read on to learn more about which observations to track.
Temperature & Ovulation
Temperature is helpful to confirm that you are ovulating (4) and may confirm that your luteal phase is able to support a pregnancy (5).
The menstrual cycle usually has a biphasic temperature pattern, meaning lower temperatures before ovulation and higher temperatures afterwards (6). You can use basal body temperature (BBT), aka waking or resting temperature, to track this pattern and confirm ovulation when you see the shift from lower to higher temperatures the day after ovulation. When this shift is sustained for at least 3 days, it suggests that ovulation occurred (4). Continuous core body temperature monitoring can predict ovulation (7).
Cervical Mucus & the Fertile Window
The white substance you may see from time to time on your underwear is cervical mucus (CM), and it's nothing to be squeamish about — although if you are new to FABMs, it may take some getting used to.
CM is created by your cervix and plays many roles in your health and conception. Generally, drier CM means less fertile and wetter CM means more fertile (8); observing the type and quantity of CM is how CM can be used to predict the fertile window and confirm when it has closed. Track your CM each day, except during your period, to track your fertility (9).
Cervical Position & Your Cycle
The term cervical position is used to describe the cervix’s position in the vagina, firmness, and openness. Due to hormonal changes, all these cervical characteristics change throughout your menstrual cycle, from low, firm, and closed in the infertile phase to high, soft, and open around ovulation. Tracking cervical position is not required to follow STM but can be a useful confirmation if your other 2 signs are ambiguous (10).
Weschler, T. (2015). Taking Charge of Your Fertility: The definitive Guide to Natural Birth Control, Pregnancy Achievement, and Reproductive Health.