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If you have decided a Fertility awareness method may be for you or still wondering about your options, this post is for you. We’ll dive into each method so you can determine which one might work best for you.
Fertility Awareness Methods (FAMs) are a set of natural family planning methods that use various signs and symptoms of a woman’s menstrual cycle to determine the fertile (likely to conceive) and infertile (unlikely to conceive) periods of each cycle. They can be up to 99.6% effective depending on the method used.
Fertility Awareness Methods have been around for ages but seem to be more of a forgotten art at this point. I see all over social media women complaining of symptoms from the pill or their IUDs – and rightfully so – but feel like they have nowhere else to turn, and unfortunately settle with their symptoms.
Fertility awareness methods can be used as a means of natural and hormone-free birth control, and family planning, and can even help you identify cycle irregularities and give you insights into your current and future health when charting. Plus you’ll learn so much about how your body works, it’s empowering.
All methods naturally come with a learning curve, but I believe everyone can gain the skills and knowledge to use these methods effectively. I recommend taking a course or reaching out to a fertility awareness coach who can help teach you your desired method.
Fertility awareness methods are for those not currently on hormonal birth control, as they use biomarkers from your natural flow of hormones. If you have recently got off hormonal birth control and are looking to use these methods, remember that your cycle may need some time to kick in after hormonal birth control and may take some extra time to become regular again. Please use barrier methods or alternative birth control methods in the meantime if you are not trying to conceive.
I also recommend charting 3 full cycles with your FAM method before solely relying on it as your chosen form of birth control.
*FAM like other hormonal birth control options doesn’t protect you against STIs.
In this post, you will learn all about the different fertility awareness methods to help you choose what is best for you
Your Guide to Fertility Awareness-Based Methods
1. Cervical Mucus Method / Billings Ovulation Method
The Cervical Mucus Method or the Billings Method uses cervical mucus as its primary biomarker. You know that wet stuff you see in your underwear, or that “wet” feeling you get at certain times of the month? It all means something and is a clue into your current fertility status – who knew?!
This method involves observing and charting changes in cervical mucus and its sensation throughout the menstrual cycle. This mucus changes in consistency and amount during the menstrual cycle, and it can be used to determine the fertile days and when ovulation is likely to occur.
To use the Billings Method/ cervical mucus method, individuals need to be aware of changes in the quantity and quality of cervical mucus and how it feels. As estrogen levels increase in the days leading up to ovulation, cervical mucus becomes more abundant, watery, thinner, stretchier, and/or clearer – sort of like egg whites.
By tracking these changes, individuals can identify the most fertile days of their menstrual cycle and either abstain from sex or use a barrier method of birth control. Once ovulation has taken place, progesterone takes over leading to “dry” (infertile days) days until the next cycle.
2. Symptothermal Method
This method combines the use of basal body temperature (BBT) and cervical mucus observation (like the above), and other optional fertility signs such as changes in the cervix position, to identify the fertile and infertile periods.
The most common is cervical mucus plus BBT monitoring – this is the method I have been personally using!
To start, individuals will track their cervical mucus changes and note the appearance and texture throughout the day then chart it using an app or paper charts that evening. This can help determine fertile vs infertile days. By charting BBT the individual would be able to confirm ovulation has taken place.
To chart BBT, you must have an ovulation thermometer – which you can find at most drugstores or on amazon. They are different from regular thermometers as they are to 2 decimal points. Once you ovulate your temperature increases slightly around one-degree Fahrenheit. This is due to an increase in progesterone, so other thermometers won’t pick It up this slight temperature change.
Personally, I use an OURA Ring to track my temperature as I find it easier. But many women love using the thermometer and find it creates a nice morning routine. Also once you become a “pro” at this you won’t have to do it every day.
3. Rhythm Methods
Standard Days / Cycle Beads:
This is a method that involves tracking the menstrual cycle and avoiding sexual intercourse on certain days of the menstrual cycle when a woman is most likely to become pregnant. This method is based on the fact that the average menstrual cycle is 28 days long and that ovulation occurs on day 14 of the cycle.
The Standard Days Method is only effective for women who have regular menstrual cycles that are between 26 and 32 days long. Women who have irregular cycles or cycles that are shorter or longer than this range are not good candidates for this method.
CycleBeads:
cycleBeads is a tool that can be used to help women track their menstrual cycles and identify their fertile and non-fertile days through the idea that ovulation occurs in the middle of each cycle. CycleBeads consists of a string of colored beads that represent each day of the menstrual cycle. By moving a rubber ring along the string of beads, a woman can track what day she is on and determine her fertile days.
The Calendar Method:
The calendar method, also known as the rhythm method involves tracking the menstrual cycle and identifying the fertile and infertile periods based on past menstrual cycle lengths. It is very similar to the Standard Days Method. This method is based on the assumption that a woman’s menstrual cycle is regular, with ovulation occurring on a set day each month.
To use the calendar method, a woman tracks the length of her menstrual cycles for several months to determine the length of her cycle and the days when she is most likely to be fertile. The fertile window is typically calculated as days 8-19 of a 28-day cycle, with day 1 being the first day of menstruation. However, this can vary depending on the length of a woman’s cycle and may not accurately predict ovulation.
These Methods can be a great start to help better understand your cycle and its length, but may not be the best option if you are looking to avoid pregnancy.
For this reason, I personally don’t recommend solely using this particular method to prevent pregnancy, as your menstrual cycle length and ovulation day can change due to illness, stress, travel, change in diet etc.
4. Two-Day Method
This method is based on tracking cervical mucus changes to determine fertile and non-fertile days in the menstrual cycle.
To use this method you would check for cervical mucus a couple of times each day. If you notice any cervical mucus on a given day, that day is considered fertile. If you do not notice any cervical mucus for two consecutive days, then those two days are considered non-fertile. – hence the “two-day method”.
For example, If you notice watery, stretchy, clear, lubricative, or abundant mucus today, this indicates fertility. If you are dry today but experienced this fertile mucus yesterday, you would still be considered fertile. Thus you would abstain from intercourse or use a barrier method to avoid pregnancy. If you were dry today and dry the day before, you would be considered infertile for that specific day.
Be sure to chart your mucus patterns so you don’t forget. This method may not be suitable for women who have irregular mucus patterns around ovulation or experience changes in cervical mucus due to medical conditions or medications.
5. FEMM
FEMM stands for Fertility Education and Medical Management. It is a fertility awareness education program that uses cervical mucus and optional LH testing to determine fertile and non-fertile days.
This method uses cervical mucus biomarkers and secondary biomarkers like LH testing to chart your cycle on their app or paper charts. The rapid changes in hormonal activity (with daily changes up to 30-50%) just before & after ovulation, result in rapidly changing biomarkers. You would chart these biomarkers using paper charts or the FEMM app, along with their set of easy-to-follow rules, to determine fertility for any given day.
You can find a certified coach to help you learn the FEMM fertility awareness method and how to chart on their website. If you are interested in becoming a coach they offer programs to become certified to teach others the FEMM fertility awareness method as well!
6. Creighton Method
The Creighton Method uses cervical mucus as well and uses its own standardized system to classify mucus as fertile or infertile on any given day.
It is similar to Billings and FEMM method, as you would chart dry days and cervical mucus and note the differences in texture, clarity, and stretchiness. As increasing estrogen leading up to ovulation would produce a more stretchy, clear, watery, or abundant fertile-looking mucus. You would use these qualities to determine your fertile window, during which you would abstain from sex or use a barrier method during that time.
7. Marquette Method
The main biomarker used in the Marquette Method is a little different than the others – it’s urine! This is collected by an at-home urine testing tool – like the Clear Blue fertility monitor – that measures hormone levels like estrogen and LH. You would urinate on the Clear Blue sticks and insert them into the handheld monitor which will give you your results as “low”, “high”, or “peak”, reflecting your hormone values.
You could then use your hormone reading along with optional cervical mucus and/or BBT tracking and their algorithm to help determine your fertile window.
They offer classes and teacher education on their website to help you learn the ins and outs of this method. Keep in mind this particular method can be a little more pricy as you have to purchase the testing monitor and the urine strips.
Bonus: Lactational Amenorhhea
Lactational Amenorrhea is a natural contraceptive method that relies on breastfeeding to prevent pregnancy.
During lactation, the hormone prolactin, which is responsible for milk production, also suppresses ovulation, making it difficult for a woman to conceive. Lactational Amenorrhea can be a highly effective method of contraception if the woman exclusively breastfeeds her baby, with no supplements or formula, for at least six months.
This method requires that the baby feeds frequently, including during the night, to maintain high levels of prolactin in the mother’s body. It is important to note that this method is not foolproof and that ovulation can occur before a woman’s menstrual cycle returns, so additional contraceptive methods may be necessary after six months or even before, although some women have used this method for much longer. (1)
Conclusion
It’s important to note that FAMs requires commitment, consistency, and attention to detail to be effective.
All methods naturally come with a learning curve, but I believe everyone can gain the skills and knowledge to use these methods effectively. I recommend taking a course or reaching out to a fertility awareness coach who can help teach you your desired method.
This post was all about Your Simple Guide to Fertility Awareness Methods to help you choose the best method for you.
Recommended: Best 7 Hormone-Free Birth Control Options of 2023
References
- Kennedy, K. I., & Visness, C. M. (1992). Contraceptive efficacy of lactational amenorrhoea. The Lancet, 339(8787), 227-230.
- Mayo Clinic. Fertility Awareness: A Guide to Natural Family Planning. https://www.mayoclinic.org/tests-procedures/fertility-awareness/about/pac-20384580
- American College of Obstetricians and Gynecologists. Fertility Awareness-Based Methods of Family Planning. https://www.acog.org/womens-health/faqs/fertility-awareness-based-methods-of-family-planning
- Planned Parenthood. Fertility Awareness. https://www.plannedparenthood.org/learn/birth-control/fertility-awareness
- World Health Organization. Family Planning: A Global Handbook for Providers. https://www.who.int/publications/i/item/family-planning-a-global-handbook-for-providers
- Institute for Reproductive Health, Georgetown University. Standard Days Method. https://irh.org/projects/standard-days-method/
- Institute for Natural Family Planning. Institute for Natural Family Planning // College of Nursing // Marquette University. (n.d.). Retrieved March 4, 2023, from https://www.marquette.edu/nursing/natural-family-planning.php
- Mjohnson. Creighton Model. (2020, December 30). Retrieved March 4, 2023, from https://creightonmodel.com/background/
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