By monitoring your body's reproductive cycle every month, you can familiarize yourself with the periods between menstruation and prevent unwanted pregnancy without using other methods of contraception. The so-called "natural family planning", based on various fertility control strategies including basal temperature measurement, vaginal mucus monitoring and menstrual cycle control, can be up to 99% effective if done correctly. However, see your doctor if you have irregular periods, early signs of pregnancy, or other problems.
Steps
Part 1 of 4: Monitor Basal Temperature
Step 1. Purchase a basal thermometer so you have an accurate measurement
Basal temperature is the lowest temperature recorded over a 24 hour period. After ovulation, the woman's body undergoes a slight increase in temperature, so by monitoring the basal temperature, in the long run you can have a more precise indication of the moment of maximum fertility. This meter is not very different from a regular thermometer, although it does provide a more accurate measurement. You can buy it at the pharmacy and it usually comes with a chart that allows you to check the temperature on a daily basis.
The normal thermometer, which is the one used to measure fever, is not so accurate for this purpose. The basal thermometer, on the other hand, detects thermal changes in small increments
Notes on ovulation and fertility:
during the period of ovulation one of the two ovaries releases an egg which moves into the fallopian tubes. If it encounters a sperm within 12 to 24 hours, it can be fertilized. Otherwise, it is expelled from the uterus along with the endometrium, giving rise to the menstrual cycle. Since sperm can survive in a woman's body for up to 5 days, she can get pregnant if she has unprotected sex from 5 days before ovulation to 24 hours after.
Step 2. Measure your basal temperature at the same time every morning
To accurately monitor your basal temperature, you need to measure it upon waking, before getting out of bed and starting any activity. Keep the thermometer on the bedside table and make it a habit to check it in the morning before anything else.
- It is possible to take the basal temperature in the vagina or in the mouth: in the former case, you will have a more accurate reading day by day. However, whether oral or vaginal, follow the same procedure each time to ensure consistency in the method of interpretation.
- Follow the instructions provided in the package. Turn on the thermometer and insert it into the vagina. When you hear a beep, after approximately 30-60 seconds, remove it and read the result.
- Disinfect it after each use. Wash it with soap and water or use a disinfectant.
Step 3. Record the temperature every day so you can see how much and when it tends to vary
Use the calendar supplied with the thermometer or enter the information in a special smartphone application. Make sure you report the exact date and temperature, so that the data you enter will help you figure out your fertile period correctly.
My Menstrual Calendar, Flo, My Fertility, iGyno and other apps allow you to track your period and write down other daily information, such as temperature, mood and other symptoms
Step 4. Pay attention if there is a small thermal spike lasting 3 days
After ovulation, the temperature rises slightly for about 3-4 days. This is a slight variation, but it is important for making more accurate calculations. So, pay attention if your body temperature rises by 0.7-1.8 ° C - your fertile window is likely to be in the terminal phase.
It will probably take some time to fully understand the mechanism of basal temperature, but keep detecting it! Especially when accompanied by other methods of monitoring the reproductive cycle, it can very accurately indicate a woman's fertile period allowing her to know the times in which sexual intercourse should be avoided
Step 5. Check your temperature every day for at least three months so that you know the tendency of your reproductive system
If you don't consistently measure your temperature over a minimum of three months, you can't rely on this method of birth control. If the cycle is regular, the data collected in three months should be enough to predict in which period fertility peaks in the following months.
- If your cycle tends to be irregular, you will likely need to take your temperature for 6 months or more before you can refer to a reliable pattern.
- Be aware that illness, stress, alcohol, sleep deprivation, and other factors can affect your body temperature. That is why it is important to use this method in conjunction with other monitoring systems to have feedback on the results in case the basal temperature pattern should get upset for some reason.
- Accuracy of the data is extremely important. Measure your temperature daily and track your results. If you skip a few days within each month, you risk not being fully aware of the progress of your reproductive cycle and you will have more difficulty in preventing an unwanted pregnancy.
Step 6. Avoid sexual intercourse during ovulation and during the fertile period if you want to prevent pregnancy
After at least 3 months of daily basal temperature measurement, you can use the information obtained to try to predict the next ovulation. For more effective results, combine basal temperature measurement with menstrual cycle monitoring and cervical mucus observation. Interpret the data like this:
- Examine the graph and find the day on which the temperature spikes each month.
- On the calendar, circle the 2 or 3 days before the peak, i.e. those in which the probability of ovulation is highest. Remember that the temperature rises only 2-3 days after ovulation.
- Avoid unprotected sex for at least 5 days before ovulation begins and until the day of ovulation.
Part 2 of 4: Check the Cervical Mucus
Step 1. Start checking cervical mucus towards the end of your menstrual cycle
Cervical mucus changes consistency, color, and smell during your period. By checking it every day, you can resort to elaborate patterns to predict when you are fertile.
Although the exact days may vary from woman to woman, ovulation generally occurs between the eleventh and twenty-first day of the menstrual cycle, considering that the first day of the cycle is the first day of menstruation
Combined methods:
to achieve more effective results in the prevention of pregnancy, use all available methods. Taken together, the data will give you a higher chance of predicting your fertile window, so you can use other forms of contraception or decide to avoid sexual intercourse during that time. The cervical mucus will tell you when you are most fertile, your basal temperature will let you know when you can resume unprotected sex, and your menstrual cycle will help you predict your natural fertility rhythms over the course of each month.
Step 2. Assess the consistency of the mucus every morning at the same time
Wash your hands first, then gently insert your middle finger into the vagina. To check for mucus, you should wipe it from front to back.
- After menstruation, you will most likely not notice any discharge, in fact it is possible that the vagina is drier than usual.
- If you're using this method in conjunction with your basal temperature measurement, try doing it at the same time every morning so it's easier to track everything.
Step 3. Observe the appearance of the mucus until it begins to become thin and sticky
At the daily check, look at it and squeeze the sample taken on your thumb to check its consistency. Its characteristics change from day to day according to the fluctuation of hormone levels. In the days immediately following menstruation, no vaginal discharge may occur, after which the discharge begins to be slightly pasty or sticky. When they take on the consistency of egg white, you are in the most fertile phase, so the chances of getting pregnant are very high.
- When you are most fertile, mucus can even run through your fingers without breaking.
- Ovulation occurs on the last day of mucus production or the following day.
- Keep in mind that you can get pregnant roughly 5 days before ovulation, so even if the secretions still don't have the consistency of egg white, you are still in the fertile period.
Step 4. Accurately record the characteristics of the mucus to follow its evolution
Write down its color and texture every day. You should use the same graph that you used to monitor the temperature, so that you have all the data collected in the same place. Remember to record the date as well. Here are some examples of the items to be written in detail:
- 22/04 - the mucus is white and sticky.
- 26/04 - the mucus is whitish and more fluid, similar to egg white.
- 04/31 - menstruation started; abundant flow.
Step 5. Avoid unprotected intercourse when the mucus is no longer sticky but has a creamy texture
It is true that the likelihood of you being fertile is highest when the mucus has the consistency of egg whites, but be cautious and avoid having sex a few days before and after it takes on these characteristics. Once you have collected enough data within a few months, you can start making more accurate predictions about when your fertile period falls within the month.
If you also measure your basal temperature, compare the data. The mucus likely becomes elastic and moist several days before the temperature spikes. Ovulation typically occurs in the time interval between changes in mucus consistency and peak basal temperature
Part 3 of 4: Track the Cycle with the Help of the Calendar
Step 1. Circle the days of your period on the calendar each month
Although it varies in duration, most women who have regular periods last between 26 and 32 days. The first day of the menstrual cycle corresponds to the day on which menstruation begins.
The cycle may vary slightly from month to month. Stress, physical ailments, weight loss or weight gain and other factors can affect its evolution
Advise:
in order for the use of the calendar to be useful and accurate, you need to combine it with other methods of control. By itself, simply monitoring the menstrual cycle is not effective in preventing unwanted pregnancy. To get better results and predict your fertile window with a smaller margin of error, do all three methods at the same time.
Step 2. Follow your menstrual cycles for 8-12 months to improve your forecast
You can mark the first day of your period monthly on your calendar with a dot or circle, or use another way to recognize this date. At the end of each cycle (i.e. when your next period begins), count how many days it lasted.
- Since each cycle can vary slightly, it will take you some time to collect enough data to allow you to predict the fertile window.
- If your period is unpredictable or skips a few months, consider checking with your doctor to find out if there is any health problem.
Step 3. Use charts from months to predict when you will be fertile
First, find the shortest period you have ever had. Subtract 18 from the number of days and note the result. Then find the longest cycle, subtract 11 from the number of days and write the result. Your fertile window falls within each menstrual cycle between the two results. Eg:
If the shortest cycle was 26 days, 26-18 = 8. If the longest cycle was 30 days, 30-11 = 19. This means your fertile window is between the eighth and nineteenth. day of each cycle. The 5 days before ovulation and the 24 hours of ovulation are the times when you are most fertile
Step 4. Avoid unprotected intercourse during the fertile window of each month
You must abstain from sex or use another contraception system especially if you only use this method. It is certainly ideal for confirming the calculations obtained with other strategies.
- There are a number of factors that can affect cycle length for this method to be totally reliable when used alone.
- In case of irregular cycles, it risks giving wrong information.
Part 4 of 4: See Your Doctor
Step 1. Contact your gynecologist if you are unsure about contraceptive methods
To prevent pregnancy it is important to choose the right method, even though it can sometimes seem difficult. Fortunately, the doctor is able to help you and you can change your mind whenever you want. Ask them what the risks and benefits of each contraceptive method are.
Don't feel obligated to do what you don't want. It is about your body and you have every right to choose how you want to prevent pregnancy, be it by pill, injection, condom, natural family planning or any other method
Step 2. Consult your gynecologist in case of irregular menstruation
Natural family planning is based on the regularity of the woman's menstrual cycles. However, if they are variable, the day of ovulation may also change every month. Consult your gynecologist to rule out any disorders and pathologies. He will find a way to tailor natural family planning to your needs.
If your periods are very irregular, you may be advised of another method of contraception
Step 3. See your gynecologist if you have any signs of pregnancy
While natural family planning can help prevent pregnancy, it is sometimes ineffective. If you accidentally have sex during your fertile window, you could get pregnant. Watch out for early pregnancy symptoms and see your gynecologist immediately if you notice the following signs:
- Delay of the menstrual cycle;
- Nausea;
- He retched;
- Sensitivity or swelling of the breasts
- Increased urination;
- Exhaustion;
- Mood swings.
Advice
- During your time of maximum fertility, you may also notice changes affecting your skin, mood, breasts, or sexual desire. By themselves they are not sufficient to predict the fertile window, but must be taken into account as you monitor the course of the menstrual cycle.
- If you have had sex at a time when you think you were fertile, you can take the morning-after pill for up to 3-5 days after intercourse, depending on the type of medication you choose.
- If you are not constant, use another birth control method to prevent pregnancy.
Warnings
- Natural family planning does not protect against sexually transmitted diseases. To prevent them, use a condom.
- These methods are most effective when used together. Individually, however, they have a lower pregnancy prevention rate.
