How to track your menstrual cycle (for fertility and contraception)

First, it's important to know some key points when it comes to your menstrual cycle.

Day 1: First day of menstrual bleeding

Cycle length: The number of days in your cycle. From day 1 of one cycle to the day before your next bleed.

Follicular phase: Day 1 until ovulation. During this time a follicle (a sac containing an egg) in your ovary will mature

Ovulation: The release of a mature egg by one of the ovaries into the fallopian tube

Fertile window: The time that you are most fertile

Luteal phase: Ovulation until the last day of your cycle. The lining of the uterus becomes thicker in preparation for a fertilised egg. If unfertilised, the egg and lining break down and leave the body, resulting in menstruation.

Now that you know the basics, let's expand further:

Knowing when you're ovulating

Ovulation usually takes place 14 days prior to your next cycle. So, if you have a 28 day cycle, you might ovulate on day 14, but if your cycle is 34 days you might ovulate on day 20. It's important to know that this is just a guide and 14 days is an estimate, which may vary from woman to woman. Ovulation can also be affected by internal or external factors such as irregular cycles, sickness, travel or stressful events. This is why I recommend using other tracking methods as well.

Knowing your fertile window

Your fertile window is approximately 5 days prior to ovulation, the day of and the day after. During this time, the sperm are on the move and can live in the female reproductive tract up to 5 days. After ovulation the egg can live for 12 to 24 hours whilst it move down the fallopian tube, waiting to be fertilised. If you are wanting to conceive, aim for intercourse every day or every other day during your fertile window. If you are avoiding pregnancy, use protection or avoid sexual intercourse during your fertile window.

Tracking basal body temperature (BBT)

BBT is your temperature when you're fully at rest. It’s relatively low during the follicular phase and rises around ovulation time due to a surge in LH. You’re most fertile 2 days leading up to the rise in BBT. For the most accurate results, your temperature needs to be recorded at the same time every day, immediately upon waking. (insert recommendations)

Tracking cervical mucus

A change in cervical mucous is usually seen at the start of your fertile window. This should look and feel like thick, slippery mucus similar to an egg white.

Taking ovulation tests

Digital ovulation tests identify your 2 most fertile days by detecting your LH surge. These tests aren’t always necessary, but can be helpful if you’re unsure about the other methods, have irregular cycles and unnoticeable symptoms.

Checking for signs and symptoms

• Breast tenderness

• Cramping

• Rise in basal body temperature (the peak in temperature rises just after you ovulate)

• Changes to cervical mucus (you should see cervical mucous at the beginning of your fertile window)

• Increased sex drive

• Spotting

• Change in cervix position (as you approach ovulation, the cervix rises up to the top of the vagina and becomes softer and moister).

Things to remember when tracking your cycle

It’s still possible to get pregnant if you have sex prior and post ovulation as the sperm can survive up to 5 days. After ovulation the egg can live for 12 to 24 hours and must be fertilised in that time if you are wanting to become pregnant. If you are avoiding pregnancy, ensure you refrain from sex (or use protection) 5 days prior to ovulation and at least 24 hours after ovulation.

If you’re new to tracking, unsure of your cycle signs, have irregular cycles, coming off contraception and wanting to avoid pregnancy, I’d recommend using protection whilst you learn about your own unique cycle. If you're on your preconception journey, it's important to know your ovulation signs and fertile window. Using ovulation sticks can help pinpoint when this happens.

Whether you're looking to conceive or wanting to avoid pregnancy, I always recommend women to keep a journal and/or track their cycle and BBT, as it's such an empowering thing to do. My fave go-to's are Natural Cycles, Flo, Stardust (link these). Not only does it help you with knowing when you're ovulating, it also gives you a great insight into your whole cycle including signs and symptoms leading up to your period and during your period. Learn more about what your menstrual cycle, link here: What is your period trying to tell you?