Cycle tracking is the practice of observing and recording the physical and mental changes one’s body experiences at various stages of the menstrual cycle. It is often used by people looking to conceive, and by others to monitor their overall hormonal health.
Menstrual Cycle Overview
The menstrual cycle begins on the day you get your period, when you shed the lining of your uterus. A typical cycle lasts around twenty-eight days, but this can vary widely depending on one’s age and hormonal health. A “normal” period lasts between three and seven days.
There are four phases of the menstrual cycle, and each one is influenced by the rise and fall of different hormones.
The menstrual phase (the day you get your period), is overlapped by the follicular phase, which ends when you ovulate. Ovulation is followed by the luteal phase.
In the menstrual phase, you may experience symptoms including cramps, tender breasts, bloating, mood swings, irritability, headaches, tiredness, and lower back pain.
Ovulation can bring about a slight rise in basal body temperature and a thicker vaginal discharge, while the luteal phase is when some experience premenstrual syndrome (PMS) i.e. bloating, breast swelling or tenderness, mood shifts, headache, weight gain, food cravings, and sleep changes.
Why Track Your Cycle?
While cycle tracking can help people on their journey to conceive, many others benefit from the practice. This is especially true of those who are more impacted by their menstrual cycles than the average person, like people with PMOS (Polyendocrine Metabolic Ovarian Syndrome, formerly known as PCOS), endometriosis, or premenstrual dysphoric disorder.
Even if your period is typical and your symptoms are mild, monitoring the changes in your body throughout your cycle is a good way of keeping a frame of reference if things do start to shift as you age, and if/when you try to conceive.
Getting Started
To begin cycle tracking, all you need is an app (there are many!) or a pen and a dedicated notebook. Using a calendar, you can log the first day of your period, and record any symptoms you have along the way, including your general mood, energy levels, focus, sleep quality, bathroom habits, and skin changes.
Digital apps have some additional benefits, such as automatically predicting your next period and tracking your cycle length, but there are limitations (especially if your cycle varies), along with some privacy concerns with certain apps.
To complement calendar tracking, and to help detect your two most fertile days, you can use Ovry’s Ovulation Test Strips. The Ovry ovulation calculator will help you determine what day to start using the test strips.
Self-Care at Each Stage of Your Cycle
One benefit of cycle tracking is it helps you plan ahead and practice good self-care.
During the menstrual phase, estrogen and progesterone are at their lowest, and your body is working extra hard to shed the lining of your uterus, so feeling tired is quite common. Low impact movement, like yoga or walking, may help during this time. Try to prioritize iron-rich foods, Vitamin C, Vitamin K, and Omega-3 fatty acids.
The follicular phase sees these hormones increase, so you may start to feel more energetic. Hiking and weight training, if possible, are good exercise practices to engage in during this time. Try to choose foods that support your increased energy levels, like lean proteins and complex carbs.
During the ovulation phase, you ‘ll get that luteinizing hormone surge and may be able to handle more high intensity workouts. But always listen to your body (and your doctor’s advice), when it comes to rigorous exercise.
During the luteal phase, PMS symptoms and tiredness start to return. You may find yourself hungrier during this time. You can honor that hunger with vegetables, leafy greens, sweet potatoes, dark chocolate, fruit, nuts, seeds, and other nutrient-dense foods.
One caveat when it comes to diet: the simplest and most effective approach throughout your cycle will be to prioritize whole foods, stay hydrated, and take a balanced approach when it comes to sugar, caffeine and alcohol. A registered dietitian (if accessible to you) can help if you are struggling with nutrition.
Cycle tracking is a great tool, but not an exact science. Every body is unique, and what is normal for one person may not be normal for another. But by keeping an eye on these phases, patterns may emerge that give you a clearer understanding of your body and what it needs at different times of the month, which can do wonders for your overall health and wellbeing.