If you have been following my blog posts, you will know there are four hormonal phases or ‘seasons’ in the menstrual cycle. I’ve been guiding you through the benefits, challenges and feelings each phase may bring but how you experience your seasons may be different. That’s why it is important to get to know your own flow and track your cycle.
When should you start?
You can start tracking your cycle at any time but the easiest time is when you are on your period. Note what day the bleeding started. (Not spotting but actual blood). This is day 1.
If you aren’t currently bleeding and would like to know where you are in your cycle, check your diary and find the first day of your last period. Count forward from there to work out your current cycle day.
How to track your cycle
There is no right or wrong way to track your cycle. Pick whichever method works best for you.
Use an app
There are so many free period tracker apps available now! Just be sure to read their privacy policy. Some apps like to collect personal information to share with third parties. Personally, I use Clue.
If you experience period pain and have (or suspect you have) endometriosis, adenomyosis or PCOS, I would recommend the QENDO app.
There is also a new app on the market called CHARLI. Developed in Australia, CHARLI Health uses AI technology to track your cycle and alert you to potential problems like PCOS, endometriosis and infertility. An early version of CHARLI was released to align with Endometriosis Awareness Month and they are looking for feedback so give it a try!
Journal
If you already have a daily journalling practice, simply note your cycle day along with the date and write down your thoughts and feelings as normal. If not, it is a great excuse for a new journal! I have my eye on this one…
Notes
To keep it simple, cycle coach Claire Baker suggests using the notes app on your phone. Create a new note every day and jot down a few observations. Next cycle, use the same note for each day so you can easily pick up on patterns over time.
Use a cycle chart
If you are more of a visual learner, download Claire or Lucy Peach’s cycle tracking charts and maps.
What to track
Our menstrual cycle affects us physically, mentally and emotionally so it is important to track all three.
Physical
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- How many days you bleed for and the volume of blood
- PMS symptoms such as appetite, food cravings, bloating, skin outbreaks, headaches and breast tenderness
- Pain and cramping
- Sleep quantity and quality
- Energy levels
- Libido
MENTAL
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- How is your mental state?
- Do you feel motivated or unmotivated?
- Focused or easily distracted?
- Productive or unproductive?
- How are your stress levels?
emotional
Record your feelings:
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- Are you happy or sad?
- Frustrated and impatient?
- Positive and grateful?
- Angry and irritable?
- Overwhelmed and anxious?
- Calm and confident?
- Sensitive and insecure?
Superpowers and challenges
What are your strengths in each phase? Was there anything that came easily? What did you find hard in each phase? Was there anything that helped or made it worse?
How do I know which season I am in?
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- When you are on your period you are in your winter phase.
- You are in your spring phase when your period has finished but you haven’t yet ovulated. This phase has the most variability. If your cycle is shorter, you will ovulate sooner. If your cycle is longer, you will ovulate later.
- Your summer phase is around ovulation.
- After you have ovulated but before you get your period, you are in your autumn phase. This phase is more predictable. You can expect your period to arrive around 2 weeks after ovulation.
HOW DO YOU KNOW when YOU HAVE OVULATED?
BASAL BODY TEMPERATURE (BBT)
BBT is the body’s temperature at rest. Your BBT is lower in the first half of your cycle. After ovulation, rising progesterone increases your BBT slightly by approximately 0.2-0.6 degrees Celsius. To track your BBT, use a digital basal thermometer under your tongue. Measure at the same time every morning as soon as you wake up, before you get out of bed. If you chart an increase in BBT, it is likely you have ovulated. Just bear in mind that your temperature is influenced by a range of factors such as sleep, illness, stress and alcohol so it is not always 100% accurate.
CERVICAL FLUID
The cervix also produces fluid which can appear on your undies as vaginal discharge. After your period, you probably won’t notice much discharge. Around ovulation, it tends to look clear, slippery and stretchy like raw egg white. This is designed to help sperm pass through the cervix. After ovulation, your discharge typically reduces and is more dry and sticky.
HOW LONG SHOULD I TRACK FOR?
Aim to track your cycle daily for at least 3 months. It should only take about 30 seconds. Don’t worry if you miss a few days here and there. Just start again when you remember. The whole experience should be fun and enjoyable!
then what?
After 3 months, you may notice some patterns emerge. There may be times of the month where you have different strengths or ‘superpowers’ you can use to your advantage. You may also find there are some days that are more challenging than others.
Lucy recommends putting your findings into a ‘cheat sheet’ with self-care tips for each phase. See an example here. She also recommends predicting where you will be in your cycle and colour coding your diary to reflect the different phases so you can plan accordingly.
As a general guide, keep the days around your period mostly free. Don’t be afraid to cram more into your spring phase. Schedule time with friends and family in your summer phase and remind yourself it’s ok to say no in your autumn!
Work
Play to your strengths at work. Do any research and prep work in your winter phase. Get as much done as you can in your spring. Schedule any public speaking events or collaborations for your summer and leave editing to your autumn.
Open up the conversation about menstrual cycles with your female colleagues. It is not uncommon for us at All Women’s Health to announce what day we are! Checking in with where everyone is at means you know how best to delegate tasks and support each other.
Relationships
If you have a partner, talk to them about your cycle. In her book, ‘50 Things You Need to Know About Periods,’ Claire Baker recommends using the seasons again to explain the hormonal ebbs and flows you experience each month – how we feel like spending more time indoors, cuddled up in winter and outdoors seeing friends in summer. When your partner understands this, it will make it easier for you to ask for what you need. It also benefits your partner by keeping them out of the firing line. My husband Bobby knows my phases better than me now!
Period Queen
While we would all love to live in perfect harmony with our cycle, it’s not always possible in today’s modern world. Simply being aware of your cycle, accepting that you will feel different from week to week and learning to be kind to yourself all month long is powerful in itself.
Lucy Peach recommends asking yourself 3 questions every day:
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- What day am I?
- What do I need?
- How can I use my power today?
Do this and you will well and truly become a ‘Period Queen.’
Courtney x
P.S. Do you already track your cycle? Comment below any apps or methods that you use.
