If there is one thing I would recommend for women to improve health, it is to start tracking your cycle. It sounds so simple but actually it will give you insights that allow you to start being your own health coach!
There are different levels to cycle tracking, depending on your goals:
Newbie tracker – if you just want to get a basic awareness of your hormonal pattern, track your cycle length each month by recording the first day of bleeding (excluding any spotting) as Day 1. Also record any noticeable symptoms or moods each day of the cycle. Becoming aware of these monthly fluctuations will mean you are less likely taken by surprise and have a better understanding of what is going on in your body.
Cycle syncer – if you want to start exploring cycle syncing, you can also start to identify which of the 4 phases you are in each day (see my post here for more information on this). Record your energy levels, sex drive, sleep quality and hunger levels and see if you spot any patterns after tracking for a few cycles. Once you have an idea of your pattern you can start to think about making lifestyle changes which will help you flow through each phase without feeling like you’re swimming upstream and fighting against your natural rhythms.
Menstrual guru – if you are trying to get pregnant or want to be more accurate with identifying which cycle phase you are in (specifically finding out when/if you ovulate), you can also record your Basal Body Temperature (BBT) each morning (see here for how to do this). You can also record any cervical discharge you notice as the amount and consistency will change depending on the level of hormones as shown on the chart below. If you have some period problems you want to troubleshoot, checking your flow during your period is also a good idea as the amount, colour and consistency can tell you a lot about your hormonal health!
This is just one “typical” example, there are variations which can be part of a normal cycle for you. It can be confusing at first but once you get used to it, this can be a really useful tool for troubleshooting your cycle and finding out if your lifestyle is helping you to achieve healthy. balanced hormones.
My favourite way to track my cycle is using the Maya app. But for those who prefer a paper version I have created a spreadsheet with templates for the 3 options above – feel free to use them online or print them out and edit to what suits you. Enjoy!