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The 1-minute morning routine you can do to take control of your fertility

What you will learn:

  • Fertility awareness methods (FAMs) help predict your “fertile days” and “non-fertile days”.
  • FAMs rely on fertility signs, which are physical symptoms that are manifestations of normal hormonal changes such as your cervical fluid and your basal body temperature (BBT).
  • Your BBT is your temperature at rest.
  • Tracking your BBT can provide insights on how to navigate your [reproductive] health goals: avoiding or achieving pregnancy, exploring birth control options, monitoring fertility treatments, gaining a better sense of body awareness, etc.
  • There are some disadvantages to using fertility awareness methods in general especially when used alone: it may be difficult to accurately predict ovulation; they do not protect against sexually transmitted illnesses; and it requires commitment from both partners.
  • Tracking your BBT is quick, simple, and easy. All you need is an oral thermometer (basal thermometer preferred) and a means of note-taking or charting (writing it down or using a period tracker app).
  • Your BBT is best taken in the morning upon waking up and before doing anything else. Simply take your temperature before getting out of bed, and log your temperature reading in preferred charting system. Repeat the next day. That’s it!
  • In order to make the most out of your diligent charting, it is important to consult fertility specialists (naturopathic doctors, endocrinologists, FAM instructors, etc.) with regards to interpreting your BBT charts within the context of your health concerns.

 


 

This article is especially dedicated to people who menstruate.

Let’s face it. The world of fertility can be intimidating to navigate. If you are looking to get pregnant or are just generally more self-aware and curious about fertility, then you may have come across the concept of the Fertility Awareness Method or FAM.

The FAM is one of many options for keeping track of your fertility and taking charge of your sexual health. FAMs are useful in helping predict the times in your cycle when you are fertile and infertile. FAMs are based on normal physiological processes, i.e. hormonal changes that influence physical symptoms. These physical symptoms that are influenced by your [sex] hormones are referred to as your fertility signs. Hence, there are different FAMs that involve looking at one or more fertility signs such as your cervical mucus/fluid and your basal body temperature.

What is my Basal Body Temperature?

Basal what now?

Your body maintains a relatively stable temperature throughout the day. Your basal body temperature (BBT) is the lowest and coolest temperature that you will have during the day. It is basically your temperature at rest. Your BBT is best measured right
after waking up
in the morning before you eat, drink, have sex, sit up, pee, or do any other activity.

Your hormones, particularly estrogen and progesterone, are dynamic throughout your menstrual cycle and will have an influence in your body temperature. Around the time of ovulation or just before, your temperature is expected to spike slightly
(around 0.2ºC or 0.4ºF). This is attributed to the increase of progesterone during this time. That subtle spike is when we assume ovulation occurs (when your fertility is at its peak).

Why is BBT tracking important?

Measuring your BBT is a simple, non-invasive, and relatively reliable way of monitoring your ovulation and menstrual cycle patterns. This method is one that engages users to be more aware of their fertility. BBT tracking involves you in your own care.

Tracking your BBT is an inexpensive and informative method, although not definitive. It is important to keep in mind that the usefulness of this method lies in looking at the “big picture” and not so much in just looking at the daily temperatures. Be patient – you’ll get the hang of it! 🙂

In most cases, tracking your BBT can be advantageous. FAMs in general are useful in

  • Monitoring progress in fertility treatments
  • Tracking menstrual symptoms e.g. PMS, dysmenorrhea/period pains, breast tenderness, irritability
  • Identifying early miscarriage
  • Determining whether or not you are ovulating
  • Determining if healthy progesterone levels are present
  • Family planning
  • Avoiding pregnancy without the use of hormones and with concurrent use of condoms and/or other barrier STI-preventive contraceptive measures
  • Improving communication and cooperation between intimate partners

Are there downsides to measuring my BBT?

Admittedly, FAMs are not for everyone. It takes time to become comfortable and familiar with your fertility. This is why they are deemed as awareness methods.

FAMs in general have their own share of disadvantages especially if not done or applied correctly. Below are some disadvantages in using FAMs (i.e. relying solely on fertility signs):

  • It is relatively difficult to predict ovulation (fertile time) accurately especially when trying out FAMs for the first time.
  • FAM on its own does NOT provide protection against sexually transmitted illnesses (STIs). You and your partner will need a secondary form of contraception to prevent STIs.
  • FAMs require commitment from both partners especially for couples who are avoiding pregnancy. If you and your partner are avoiding pregnancy and using FAMs alone, then consider adding another means of contraception especially on fertile days. It may be harder to be spontaneous with intercourse.

Why should I care about my BBTs?

Truth be told, not everyone is going to be on board with the fertility and pregnancy train (at least not at the same time). However, if you find yourself in any of the situations below, then you may find tracking your BBTs worth your while.

  • You are thinking of having a baby now or eventually.
  • You are thinking of conceiving without the use of birth control (hormonal, barrier, invasive, permanent, etc.)
  • You are religious and you are looking for a natural family planning method that suits your beliefs.
  • You have period issues – unpredictable and irregular cycles, long cycles, experiencing lots of period pains, horrible PMS – and you want to get to the bottom of it.
  • You want to become more aware of what your body does.

What do I need to start measuring my BBTs?

You will need:

A thermometer

  • A basal thermometer is preferred as this can detect discrete changes in your body temperature because this will give you an accurate reading up to 1/100th degree precision. If you have a regular thermometer, that is fine to use.
    • I purchased my basal thermometer on Amazon (not sponsored). If you don’t mind the beeping in the morning and waiting 60-90 seconds for the temperature reading, then this is a good affordable option.
    • Wink is a digital thermometer that syncs to your smartphone via Kindara, its parent period tracker app (not sponsored, FYI they may not be able to ship to Canada at the moment).

A tracker or a means of charting

You need a way to log your daily BBT readings. Below are some options I suggest:

  • A temperature chart to track your BBTs. Print one by clicking here.
  • On a spreadsheet, you can create a line graph taking note of the temperature (y-axis) and day of your cycle (x-axis).
  • If you have a smartphone, then you can use a period tracker app to log in your daily BBTs. I recommend using apps that do not enforce nor assume a 28-day cycle. Kindara, Clue, and Daysy are great options. (not sponsored)

How do I measure my BBTs?

Step 1: Take your temperature

When you wake up, before getting out of bed and doing anything else, take your BBT using an oral thermometer. Ensure that you get at least 3-4 hours of uninterrupted sleep to get an accurate daily reading.

Tip #1: Keep your thermometer on your bedside table for easy access and convenience.

Tip #2: Try to take your temperature at the same time every day.

Tip #3: If using a digital thermometer, take advantage of its memory feature. This is especially handy if you fall asleep while waiting for the temperature to be measured (hey, it happens!).

Step 2: Chart!

Using your preferred method of tracking your BBTs, log in your temperature reading for the day either by writing it down/plotting your chart or logging in via your period tracking app.

You will start to see a pattern in your BBT readings as your chart evolves. Your pattern will be different from other people. Your patterns may also vary from cycle to cycle.

What should a BBT chart look like?

There is no one specific “ideal” BBT chart.

Normal cycle/BBT patterns can look different from each other. What is more important to take note of is the change in your fertility signs especially as you approach ovulation. (Keep in mind that some people may or may not ovulate depending on their health history – always consult with your fertility specialist/naturopathic doctor!)

BBT: A normal pattern will show a relatively obvious and clear thermal shift the day after you ovulate. A normal pattern would also exhibit a sustained increase in temperature after that shift during ovulation.

Cervical mucus/fluid: Just before ovulation, your cervical mucus/fluid should be notably egg white or watery in consistency. Your cervical fluid becomes increasingly wet as you approach ovulation – this indicates fertility or your “fertile days”.

An “ideal” or normal pattern would therefore have consistent correlated signs.

What’s next for me?

Your fertility is a reflection of your health. Keep in mind that there are many factors such as stress and illness that can influence your fertility, i.e. your fertility signs including BBT readings.

Don’t let your hard work go to waste – Diligent charting takes consistency and willpower!! It is important to consult with fertility specialists (naturopathic doctors, endocrinologists, FAM instructors, etc.) with regards to interpreting your BBT charts within the context of your health concerns.

Not sure what to do next?

Have you tried charting your BBTs before? How do you feel about FAM as a means of birth control or family planning? Are you interested in taking charge of your fertility but are not sure where to start?

Book a Discovery Call with Dr. Kim today to find out how naturopathic medicine can help you!

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    Are you overwhelmed with trying to make sense of reproductive health information?

    Book a Discovery Call with Dr. Kim today to find out how her expertise in integrative medicine can help you make you more confident with your reproductive health and achieve your goals!

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