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Basal Body Temperature (BBT): Tracking, Charting & More
Tracking and interpreting basal body temperature is one of the methods employed by women who want to use natural contraception methods. It is also an indicator of the most fertile period for women who are aiming to conceive. This article helps you understand the ‘why’ and ‘how’ of the process, and guide you in creating a basal body temperature chart for yourself.
What Is Basal Body Temperature (BBT)?
Basal body temperature (BBT) is the lowest body temperature that is attained in a 24-hour period. This would obviously be when you are at rest. A thorough pattern obtained by a few months reading of your BBT will give you a better picture of your ovulation period and timings.
You should measure your BBT before you do any physical activity that might alleviate your body temperature. Ovulation may slightly raise your BBT levels,so noting down your BBT over time may reveal the corresponding variations. That is what makes the BBT a natural method to keep track of your menstrual cycle, especially if you are trying to get pregnant. If you measure your temperature after performing some physical activity, the false and somewhat higher value of BBT can result in wrongly identifying the phase of the menstrual cycle.
BBT levels are known to hike slightly during ovulation. Therefore, recording your temperature over a period of time will show you a pattern and variations whenever they occur. This way, you will be able to keep track of your menstruation cycle which is very helpful if you are trying to get pregnant.
How to Track BBT?
So, how do you measure basal body temperature? Let’s start with the basics first, by learning about the device used to measure it, which is a BBT thermometer.
Basal thermometers or BBT thermometers are recommended over digital thermometers to measure BBT as they are sensitive enough to record the most minute changes that occur in your body as compared to a regular thermometer. Use it to take your temperature the moment you wake up, even before placing your foot on the floor. Since BBT is usually recorded for a 24 hour period, try to wake up at approximately the same time every day for an accurate recording. This could also help regularise your sleep as an added advantage!
The usual value of BBT ranges from 97.2 to 97.7 degrees Fahrenheit,and ovulation could cause an increment in your normal recording by 0.5 to 1 degree. This would last until your period starts and is what will really help you confirm your ovulation. Your BBT could show some spiking on other days apart from your days of ovulation. However, this would only be for a day or two. Once you ovulate, your BBT tends to be at a higher observed value for all readings from that day until you menstruate.
In case you get pregnant after ovulation, BBT would remain high throughout your pregnancy, thus satisfying the condition that it would remain high until your uterus sheds again.
How Does a BBT Chart Help?
Maintaining a chart can make an otherwise seemingly tedious task interesting. It gives you a graph on joining the dots to see the spikes clearly. This kind of a chart can even help your obstetrician diagnose any fertility or other issues related to your menstrual cycle. Moreover, you can boost your chances of conceiving if you keep a track of certain factors related to your cycle on a daily basis.
What Is Cervical Mucus (CM)?
Cervical mucus is the vaginal discharge which is secreted by the cervix and its production is stimulated by the hormone oestrogen. The appearance and quantity of cervical mucus keeps changing depending on your menstrual cycle and on your moods or sexual activity. Most importantly, it protects against infection and irritation.
The consistency, colour and odour of vaginal discharge vary from person to person. However, generally, the colour varies from clear to white to slightly off-white, and the odour from mild to non-existent. There are also patterns observed based on the stage of the menstrual cycle:
Soon after your period, there is very little to no vaginal discharge (known as the ‘dry days’) because of severely reduced oestrogen activity
After this, you may have a thick discharge (also described as cloudy)
As you progress towards ovulation, the discharge becomes softer and more liquid in form, allowing for optimum sperm travel (also called the ‘egg white’ stage)
After ovulation, the discharge becomes thicker but lesser under the influence of progesterone
This will be followed by your period, and the cycle continues
Predicting Ovulation Using BBT and CM
BBT combined with CM can be an effective and natural way for you to track ovulation and plan sexual activity accordingly. It could help know the right time to try insemination or avoid it if you are looking at natural methods to prevent pregnancy.
The signal for knowing when you are at your peak (fertility wise) is a soft, liquid egg-white discharge suggesting optimum conditions for sperm travel right before your ovulation, followed by an increase in your BBT, indicating ovulation.
Noting your CM with your BBT would be a good idea to take charge of things. Note that it will take time for you to develop the habit and notice the patterns.
How to Chart BBT and Cervical Mucus?
If you have a relatively regular cycle, you should be able to plan sexual activity from when you notice the CM becoming egg white and stretchy. You must start trying before the increase in BBT if you want to conceive.
It is better to note the quality of your discharge in the morning. Sometimes you might have to insert a finger up your vagina to clearly examine the nature of your discharge.
Chart your CM and BBT recordings from the first day of your period as soon as you wake up.
Recording Your BBT Chart
There are several templates available on the internet to chart your BBT and CM. We have included a few towards the end of this article. Use the following steps to record your BBT and CM:
Begin recording from the first day of your period
Plan to wake up at the same time every day
As soon as you wake up, even before sitting up, take your BBT reading and mark a point against the day’s temperature reading. (Place your thermometer at an arm’s distance.)
Make a note of the date and time
Move to the washroom to examine your mucus quality. You could do this before you use the washroom in the morning. If you are checking after, be sure not to wash it all off. You could even observe the CM on the toilet paper after you wipe
Make a note of the CM based on the key provided in your chart. For example, the chart from White Lotus Clinic (see below) has CM types as P= period; D= dry; S= sticky rice; E= egg whites
As you make recordings, notice that the rise in BBT is usually preceded by the CM turning egg white. The CM turning egg white is when you are most fertile, and a higher BBT will help confirm ovulation.
Phases in BBT Chart
In case you were wondering how to measure basal body temperature, the whole process is explained in a clear manner below. Read through the different phases and know how to mark the chart accordingly.
Women with fairly regular menstrual cycles have two distinct phases in their BBT charts:
Follicular Phase – You are in this phase from the first day of your period until ovulation. Higher oestrogen activity leads to low temperatures in the range of 97.2 to 97.7 degrees Fahrenheit. As you approach mid-cycle, there might be a sudden noticeable drop which signifies ovulation.
Luteal Phase – After the sudden drop in temperature, BBT shows a sudden spike and remains high for the rest of the cycle due to progesterone activity. This is why the spike in BBT confirms ovulation. BBT ranges from 97.7 to 98.3 degrees Fahrenheit during the luteal phase.
For a lot of women, on impregnation, the graph would show a third phase, a second rise in body temperature of about 0.7 degrees Fahrenheit more than in the luteal phase; 7-10 days after ovulation. Check this completed BBT pregnancy chart to see the third phase.
Sample BBT Chart for Reference
Here are a few ovulation chart examples of completed BBT-CM, so you get an idea of what they look like after filling:
Source: White Lotus Clinic
Source: Fertilityfriend.com
How to Read a Basal Body Temperature (BBT) Chart
The answer to the question of how to read a BBT chart is fairly simple and can be explained in a few simple steps. This chart is also called BMT chart (This is for a regular 28 days menstrual cycle).
The temperature remains at low values from day 1 to day 13
On day 14, when ovulation occurs for most women there is a sudden dip (marking the end of the follicular phase)
There is a marked spike on day 15 (beginning of luteal phase)
The days from 16 to the next day 1 show fairly higher temperatures than usual. So, you get a BBT graph at the end of each cycle.
The sample BBT chart showing pregnancy shows a second rise in temperature from Day 25:
Source: Verywell.com
Blank BBT Chart for Printing
Here is a sample template that you can take print out of to make your own BBT-CM chart:
Source: Freeprintablemedicalforms
There are fixed spaces to note every little detail, from the dates covered to the cycle number and specifics for each day of the period. You can note the date, day of the week and the time at which you note the BBT. Mark a dot against the temperature observed. Examine CM type according to the key provided and enter the corresponding letter. Tick or cross the days that you had sex on.
Women tend to lose track of their period and often fumble even when asked about the typical lengths of their periods by the gynaecologist.
A lot of symptoms including susceptibility to cold and digestive sensitivities can often be explained based on your menstrual cycle. Also, natural methods are better than any external intervention to plan your pregnancy.
Understanding your BBT chart will help you take things into your own hands and understand the signals your reproductive system gives you. Tracking your BBT and CM helps you plan better at your own end. Whether or not you are planning to start a family, these indicators will surely be of huge importance to make that call. Read more
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How breastfeeding is beneficial for both mother and the baby
Breastfeeding let you skin to skin contact with your baby. It has all the nutrients which a new born baby needs for proper growth and development. Giving your breast milk to your baby is god gifted. A best thing a mother can give to her child after giving birth to the baby. Some mother prefer to give their breast milk to baby where as some mother has breast milk but they opt for formula milk or some are unable to breastfeed. Breastfeeding and formula milk both has pros and cons but there are many Benefits of Breastfeeding for mother and the baby.
For Mom
1. Reduce Risk of Ovarian and Breast cancer
Studies shows that, Woman who gives birth after the age of 25 are in risk of ovarian and breast cancer but those woman who do exclusive Breastfeeding for 6 months may reduce the rate of risk of ovarian and breast cancer and other health diseases later in life.
2. Help In Weight Loss
During pregnancy woman gains weight and their big worry is how to burn this and the best simple way is breastfeeding. It reduce the risk of obesity and hypertension. First three month of breastfeeding you may or may not see the result but if you are breastfeeding for at least 6 months after delivery chances are that you may return to your prepregnency weight.
3. Fight Depression
Research shows that some woman after delivery feel depressed, PPD (Postpartum Depression) hit 10 to 15 % of new mothers. Tiredness, sadness, difficulty in sleeping are signs of PPD. But breastfeeding release some harmones such as oxytocin also called as mothering harmone and cholecystokinin in mothers which help fighting postpartum depression(PPD) and helps relieve stress and make you feel satisfied and create emotional bond with your baby.
4. Help Uterus to Shrink Faster
Studies shows that woman who breastfed it takes 6 weeks for uterus to return to its original size or prepregnency size. But woman who choose not to give their milk it takes almost 10 weeks to shrink the uterus.
5. Great Bonding With The Baby
Formula milk fed babies also make bond with their parents, obviously. But Skin to skin contact and while breastfeeding talking with your little one, cuddling will make your and baby's bond more stronger. Mother milk has Oxytocin also called as love harmon which help in bonding.
For Baby
1. Promote Good Health
Mother's milk has lots of nutrients than formula milk which is easily digested by infants. Mother's milk produce antibodies which makes baby away from viruses, bacteria and other infection. It has colostrum and more protein then formula milk. Giving human milk to baby cause less stomach upset, it protects against respiratory illness and should not worry about constipation as easy to digest.
2. Brainy Baby
Studies says that babies who did exclusive breastfed for three months and babies who continued breastfed for six months has more developed brain than babies who fed by formula milk. Mother's milk contains fatty acid such as DHA which boost for sharper mind and high IQ level in babies.
3. Less Risk of Obesity
Mother's milk has beneficial gut bacteria which help in reduce the risk of obesity by 20 to 30% compared to formula fed babies in childhood and reduce the risk of obesity by 6% in future for babies if breastfed for 6 months of duration. More likely to gain right amount of weight as they grow.
4. SIDS (Sudden Infant Death Syndrome)
As of now it is not confirmed but breastfed babies are half the cases registered than formula fed babies. Exclusive breastfeeding for 1st one month reduce sudden infant death risk by 50%. 35% reduced risk in the first year.
5. Benefit In Sleeping
It is said that formula fed babies sleep longer but some studies shows that breast fed babies get back to sleep sooner. The oxytocin produce in mothers milk make babies get sound sleep.
Other Benefits
Mother's milk saves your money and time
Mother's milk is free of cost. You no need to spends your money on buying formula milk powder. Babies wake up at night also as they feel hungry, in such cases it takes time to warm the bottle and mix exact amount of formula and water in the middle of the night, hence breastfeeding is the excellent way to calm the hunger. In formula feeding it takes time for sterilisation and cleaning bottle to feed baby during night. Read more
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Q. I am having pcod problem.
At which day should I take pregnancy test
Dr Priyanka Kalra
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A. after 2 weeks. do ultrasound n necessary tests after consulting a specialist. without proper check up we can't advise or help you.. Avoid shirt cuts when it comes to health if mother n baby. ok.
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Q. I am having pcod problem.
when should I take pregnancy test?
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A. after missed your periods you can wait for one week more ,then you can do a urine pregnancy test to know about the pregnancy result and consult with your doctor according to the result for medication
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Q. I am having pcod problem.
but having regular cycles below 35 days. some time it will extended upto 40 days.
so when should I take pregnancy test at home?
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A. If you have missed your periods you can wait for one week more or else you can do a urine pregnancy test to know about the pregnancy result and consult with your doctor according to the result for medication.
The best treatment to have Regular periods is by having a healthy lifestyle with regular daily walking or jogging along with mild exercise and meditation whenever possible. as medications will only act till you are taking them
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but prior to that my thyroid level was always normal I did check up every year and got it normal .this time it shows borderline high in 6 week pregnancy.
is it something to worry.plz guide
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A. it is better to follow your doctors advice for treating the thyroid deficiency. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
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A. Toys which have light and also sounds so that is going to be a good option for you to use apart from the different kids have different interest some kids like to play with cars some like to play with something else so just have to try to figure out what your child likes to eat just check what your child is more inclined towards
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