Understanding Menstruation

Before we dive into tracking methods, it’s important to understand the menstrual cycle itself. The menstrual cycle is the monthly process that your body goes through to prepare for pregnancy. It typically lasts 28 days, although it can range from 21 to 35 days. The cycle is divided into four phases:

• Menstrual Phase: This is when you have your period, and it typically lasts 3-7 days.
• Follicular Phase: This is when your body prepares for ovulation by developing follicles in the ovaries. This phase typically lasts approximately 14 days.  It also starts the first day of menstruation.
• Ovulatory Phase: This is when one of the follicles releases an egg, which can be fertilized by sperm. This phase typically lasts 12-24 hours.
• Luteal Phase: This is when the follicle that released the egg turns into the corpus luteum, which produces progesterone to prepare the uterus for pregnancy. This phase typically lasts 12-14 days. It begins day 15 of a 28 day cycle and ends once you start your period.

Identifying key markers in these phases can help you track your menstrual cycle accurately. For example, ovulation is a crucial marker for predicting your period and identifying potential fertility issues. You can identify ovulation by tracking your basal body temperature, cervical mucus, or using ovulation predictor kits. Additionally, tracking symptoms such as bloating, cramps, and mood changes can help you identify when you’re experiencing premenstrual syndrome (PMS).

Options for Tracking

There are various methods available for tracking your menstrual cycle, from traditional paper calendars to digital apps and wearable devices. Here are some of the most popular options:

• Paper Calendar: This is the most basic method for tracking your menstrual cycle. Simply mark the first day of your period on a calendar and count the days until your next period. You can also note any symptoms you experience during your cycle.
• Period Tracker Apps: There are numerous period tracker apps available for smartphones, which can help you track your menstrual cycle and symptoms. These apps typically allow you to log the start and end dates of your period, track symptoms, and predict your next period.
• Wearable Devices: Some wearable devices, such as Fitbit and Apple Watch, have menstrual tracking features that allow you to log your period and symptoms. These devices can also track your sleep, exercise, and stress levels, which can all impact your menstrual cycle.
• Menstrual Cups: Menstrual cups, such as the Diva Cup, can also be used to track your menstrual cycle. These cups collect menstrual blood and can be emptied and cleaned regularly. By tracking the amount of blood collected, you can estimate the length of your period and identify any irregularities.
• Fertility Tracking Devices: There are also fertility tracking devices, such as Ava and Tempdrop, that can help you track your menstrual cycle and predict ovulation. These devices use sensors to track your basal body temperature, heart rate, and other physiological markers to predict your fertile window.

Tips for Accurate Tracking

Accurate tracking is crucial for predicting your period and identifying potential health issues. Here are some tips to ensure accurate tracking:

• Be consistent: Whatever tracking method you choose, be consistent with logging your period and symptoms. This will help you identify patterns and irregularities over time.
• Adjust for irregular cycles: If you have irregular cycles, it can be challenging to predict your period accurately. In this case, it’s important to track other symptoms, such as cervical mucus and basal body temperature, to identify ovulation and predict your period.
• Use multiple methods: Using multiple tracking methods can help you cross-check your data and ensure accuracy. For example, tracking your period on a paper calendar and using a period tracker app can help you identify any discrepancies.
• Update your tracking method: As your menstrual cycle changes over time, you may need to adjust your tracking method. For example, if you have irregular cycles, you may need to switch from a period tracker app to a fertility tracking device.

Benefits of Tracking

Tracking your menstrual cycle has numerous benefits, including:

• Predicting your period: By tracking your menstrual cycle, you can predict when your period will arrive and plan accordingly.
• Managing my symptoms: Tracking symptoms such as bloating, cramps, and mood changes can help you manage PMS and other menstrual-related symptoms.
• Identifying potential health issues: Irregularities in your menstrual cycle can be a sign of potential health issues, such as polycystic ovary syndrome (PCOS) or thyroid problems. By tracking your cycle, you can identify these issues early and seek treatment.
• Predicting fertility: Tracking your menstrual cycle can also help you predict your fertile window, which is crucial for those trying to conceive.

Dr. Danielle Lewis, NMD