Discovering the Fertility Awareness Method: A Natural Approach to Understanding Your Body

The Fertility Awareness Method (FAM) offers a comprehensive and natural way to understand the hormonal changes and physical signs that occur throughout your menstrual cycle. This method not only helps in managing fertility but also provides valuable insights into your overall health. So let’s go into the details, how it works and getting you started.

Hormonal Changes Throughout the Menstrual Cycle

The menstrual cycle is divided into two main phases, each dominated by different hormones: estrogen in the first half and progesterone in the second half.

Estrogen: The Dominant Hormone in the Follicular Phase
The menstrual cycle begins with the first day of menstruation, which marks the start of the follicular phase. During this phase, estrogen levels start low but gradually increase. Estrogen is a stimulating hormone, promoting the growth and thickening of the uterine lining. As estrogen levels rise, they prepare the body for ovulation and a potential pregnancy. This hormone also enhances mood, energy levels, and overall vitality. The peak of estrogen, along with a surge in luteinizing hormone (LH), triggers ovulation—the release of an egg from the ovary.

Ovulation: The Peak of Fertility
Ovulation is the most fertile time in the menstrual cycle and usually occurs around the mid-point. This phase is marked by the release of an egg, spurred by the LH surge triggered by high estrogen levels. Ovulation is the period when you are most likely to conceive, characterized by increased libido, energy, and changes in cervical fluid and basal body temperature (BBT).

Progesterone: The Dominant Hormone in the Luteal Phase
After ovulation, the luteal phase begins, and progesterone becomes the dominant hormone. Progesterone is responsible for maintaining the uterine lining and preparing the body for potential pregnancy. It has a calming effect (if balanced), balancing the stimulating effects of estrogen. If fertilization does not occur, progesterone levels decline, leading to the shedding of the uterine lining and the start of menstruation.

Understanding and Practicing FAM: Key Components

Cervical Fluid: The Most Crucial Aspect of FAM
Cervical fluid is one of the most reliable indicators of fertility. Its consistency and texture change throughout the cycle, reflecting the body's readiness for conception. During the fertile window, cervical fluid becomes clear, stretchy, and slippery, similar to raw egg whites. This type of fluid helps sperm survive and travel through the cervix. To check your cervical fluid, simply wipe before using the toilet and observe the fluid on the tissue. Make it a habit to do this every time you go to the bathroom. As you get into the practice, you will notice the changes and be able to tell when you are approaching your fertile window. Post-ovulation, the cervical fluid becomes thicker and less conducive to sperm movement, indicating a less fertile phase.

Basal Body Temperature (BBT): Confirming Ovulation
Tracking your BBT is essential for confirming ovulation, as it cannot be predicted solely based on past cycles. Factors such as stress, travel, sickness, and overall health can influence ovulation timing. BBT should be measured each morning, ideally as soon as you wake and do anything else, this is because the temperature is your resting body temperature. Typically, BBT is lower during the follicular phase and rises slightly after ovulation due to the increase in progesterone. The only way to confirm ovulation is by observing a sustained rise in BBT for three consecutive days, which should be higher than the temperatures of the previous six days. This temperature shift indicates that ovulation has occurred and can be particularly helpful for women with irregular cycles to determine whether they ovulated. Once confirmed, you can expect your period to arrive in the next 12-16 days, making it easier to predict menstruation or detect early signs of pregnancy. A shorter luteal phase (less than 12 days) could indicate hormonal imbalances. Your temperature can alter if you don’t get much sleep, if you drink alcohol or are sick, take your temperature anyways and mark it as a possibly unpredictable temperature. Getting into the habit of taking your temp as soon as you wake, around the same time each day will help you get the most accurate and balanced results. It is essential you have a Basel body thermometer as this has 2 decimal places after, your change in temperature is so slight that a regular thermometer won’t work.

Cervix Position and Texture
Another sign of fertility is the position and texture of the cervix, which changes throughout the cycle. During ovulation, the cervix feels like a soft donut, similar in texture to your lips. It is higher, softer, and more open, facilitating sperm entry. Outside the fertile window, the cervix feels firmer, like the tip of your nose, and is lower and closed, which helps to prevent sperm from entering the uterus.

Charting for Fertility Awareness

To effectively practice FAM, it is essential to chart your observations daily. This includes recording cervical fluid characteristics, BBT readings, and cervix position. At the end of each cycle, review the chart to assess patterns and understand what is happening in your body. Charting not only helps in predicting fertile windows but also provides valuable insights into overall reproductive health. It's important to note that variations in cycle length, cervical fluid patterns, and temperature shifts can occur among different women, and even in the same woman from cycle to cycle. Factors such as stress, diet, and lifestyle can impact these variations. Working with someone with your chart can help determine hormonal imbalances that may be present. Below is an example of how a chart can look, remembering that this is only one woman’s cycle and everyone is different, your chart doesn’t have to match this. You can use different apps to note these changes like Kindara or you can print off your own chart and add in your details manually. You will find a chart I have created in Moon School that you can print for free.

Embracing the Journey

FAM is a journey that requires patience and practice. It may take several months to become familiar with your body's signs and patterns, and that's perfectly okay. Confidence in your observations will grow over time, leading to a deeper understanding of your body's physical changes and rhythms. This practice fosters a profound connection with your body and enhances your relationship with your reproductive health.

By integrating FAM into your life, you gain a natural and holistic approach to fertility management and overall well-being. Whether you're seeking to conceive, avoid pregnancy, or simply understand your body better, FAM offers valuable insights and empowers you to make informed decisions.

For those interested in exploring FAM further, consider working with a FAM specialist. Julia Turner, a yoga teacher specialising in women’s health, postpartum care, and chinese medicine and fertility awareness method, offers workshops and personal guidance through Moon School and personal One on One consolations.

For more information and support, visit Moon Yoga. Embark on this beautiful journey of self-awareness and embrace the natural wisdom of your body.