Written by Revital Health Functional Naturopath, Pania Edwards
Whether you’re wanting to know more about falling pregnant, or needing contraceptive advice, this is the blog for you!
I have literally spent the last five years being a human clinical trial to find the best and easiest method of accurately tracking my cycle. This has included myriad apps, paper methods, thermometers and ovulation devices. With all of these trials – alongside evidence-based research – my intention for this blog is to pass on to you the knowledge I’ve acquired about temperature tracking, the easiest way to track, as well as the salient and subtle markers to look out for so that you can start tracking yourself.
What Is Temperature Tracking?
Temperature tracking is a natural method of tracking your cycle that involves recording your basal body temperature (BBT) daily. For even greater accuracy you also track additional symptoms, but that is for another post…
Becoming aware of and noticing these subtle temperature patterns over the course of your menstrual cycle enables you to predict when you are ovulating, as well as when you might be due for your next period. This in turn can inform you as to the likelihood of conception, which will allow you to adjust contraceptive methods as necessary. From a naturopathic perspective, temperature tracking also gives great insight into hormonal levels, preconception planning and overall general health, as your menstrual cycle is increasingly being considered as a fifth vital sign in women.
How Do Hormones Influence Temperature Changes?
The fluctuation in BBT over the course of a woman’s menstrual cycle is directly related to changes in hormone levels, particularly progesterone. Here’s an explanation of how hormones drive the temperature changes:
- In the follicular phase (first half of the cycle), oestrogen levels begin to rise while progesterone is low. During this time your BBT will sit on the lower end of your baseline core temperature.
- Around ovulation, oestrogen reaches its peak and then declines. At the same time, progesterone levels start to dramatically increase. It’s around this time in a woman’s cycle that she can get pregnant, so if this is something you are looking to avoid, additional methods of contraception should be used. However, if you are aiming to get pregnant, you should be timing sexual intercourse to occur from a few days before this spike, to the day of.
- Progesterone is the main hormone responsible for raising BBT. When progesterone surges it elevates body temperature by roughly 0.3-0.5°C by influencing the hypothalamus, which regulates temperature homeostasis.
- In the luteal phase (second half of the cycle), progesterone remains elevated for about 12-14 days until menstruation begins. This sustained progesterone is what keeps BBT high in the luteal phase.
- When oestrogen and progesterone drop at the start of menstruation, this withdrawal of progesterone allows BBT to drop back down again. If you have become pregnant, this heightened temperature will help to sustain the new pregnancy.
In summary, the heat-inducing effect of progesterone is key in causing the thermal shift seen on BBT charts after ovulation. Tracking individual temperature patterns provides insight into when these hormone fluctuations are occurring each cycle.
So now we know what is happening in our bodies, how do we start tracking it?
The quickest and easiest method is to purchase an ovulation thermometer at the pharmacy. And yes, an ovulation thermometer, not a standard one. Every morning before getting out of bed, place the thermometer under your tongue and record this temperature. For this measurement to be accurate, you will require four hours of undisturbed sleep. I suggest setting an alarm for the same time during the weekdays so times are consistent.
To track these temperatures, you could print a paper chart; however, there are great apps now that can log this information for you. Kindara is my favorite – it is easy to use, interprets the data well, and is the only free one left! Fertility Friend, Clue, and Flo are also other good apps!
If this sounds a bit too difficult and you know you won’t be consistent with this, there are now great wearables that you put on before you go to bed which will take your average temperature over the night – these will also safeguard against any possible disruptions. I have tried them all as well. TempDrop and iFertracker I think are the best devices that are easy to use and not too expensive. However, Oura ring also has a temperature tracker that links to Natural Cycles which takes ease to another level. I now have an Oura ring, and it is great! I love it; however, it is quite an expensive item, so if you were just wanting it for ovulation tracking, there are other options that are cheaper if you would prefer.
As a naturopath with an interest in women’s health and preconception, I support clients all the time with understanding their cycle, as well as helping them to develop a greater sense of attunement with their body. If you want to explore what further assistance may look like for you, or if you have any questions, please feel free to book a discovery call with me here. I would love to support you and go along with you on your health journey!
