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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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Anti-Inflammatory Diet - Foods to Eat and Avoid
Chronic inflammation is often caused when the immune system releases chemicals meant for fighting viral and bacterial infections but when none of these is present. Another cause of chronic inflammation is a sedentary lifestyle. To prevent the development of this troublesome issue, it is important to follow an anti-inflammatory diet.
An anti-inflammatory diet is an eating plan to reduce or prevent low-grade chronic inflammation. This diet consists of vegetables, fruits, seeds, nuts, lean meats and healthy fats. It is important to keep low-grade chronic inflammation in check as it is a major risk factor for developing serious health problems.
How Is an Anti-Inflammatory Diet Beneficial to Health?
An anti-inflammatory diet tends to limit foods that cause inflammation such as food rich in refined carbs, trans fats, corn-fructose syrup and sugar. This helps to reduce the risk of developing insulin resistance and heart problems. An anti-inflammatory diet also helps in weight loss and prevents any chronic illnesses from developing due to inflammation.
Anti-Inflammatory Foods You Must Eat
Here is an anti-inflammatory foods list:
1. Cherries
Cherries are rich in antioxidants like catechins and anthocyanins which are great for fighting inflammation. Tart cherries are especially good for helping to reduce the risk of disease.
2. Berries
Also rich in antioxidants such as anthocyanins, these are amazing for fighting inflammation and eventually lead to a reduction in the risk of developing various diseases. Blackberries, blueberries, strawberries and raspberries are often consumed by people on an anti-inflammatory diet.
3. Broccoli
Well known for being nutritious, broccoli is rich in an antioxidant called sulforaphane, which helps to fight inflammation. This is what makes it one of the most effective anti-inflammatory foods for the stomach.
4. Fatty Fish
Fatty fish is an amazing source of proteins as well as omega-3 fatty acids. The omega-3 fatty acids EPA and DHA are able to control inflammation that can eventually lead to diseases such as diabetes, metabolic syndrome and heart disease. Some types of fish to add to your diet are sardines, salmon, mackerel, herring and anchovies.
5. Green Tea
Green tea is an extremely healthy drink and provides many health benefits such as anti-inflammatory properties. EGCG is what makes green tea so healthy and helps in reducing any damage caused by fatty acids to the cells.
6. Avocados
The benefits that this superfood provides are reduced risk of cancer, and heart disease to name a few. As avocados are rich in magnesium, potassium, monosaturated fats and fibres, they protect the body from inflammation.
7. Mushrooms
Though there are different types of mushrooms, most are poisonous and only a few such as shiitake mushrooms, and truffle are edible and rich in antioxidants. A type of mushroom called 'Lion's Mane' is said to reduce inflammation in people with obesity.
8. Capsicum
Bell and chilli peppers are rich in antioxidants and Vitamin C that provide anti-inflammatory properties. These are one of the best foods you should include in your anti-inflammatory diet.
9. Grapes
As they contain anthocyanins, grapes are known to have anti-inflammatory properties. They are also good sources of resveratrol, another component that adds to its anti-inflammatory properties.
10. Tomatoes
Rich in potassium, Vitamin C and lycopene, tomatoes have amazing anti-inflammatory properties. They are also known to help reduce the risk of cancer.
Foods You Must Avoid
Here is a list of foods that you should avoid if you are on an anti-inflammatory diet:
1. Sugars
When sugar is consumed, it leads to the release of cytokines, which can increase inflammation. Cakes, cookies and other types of sweets are high in these. If consumed in excess quantity, they can lead to a host of problems related to inflammation like high blood pressure, weight gain and high cholesterol.
2. Soda
Carbonated drinks often have a lot of sugars added to them, making them bad for your health and likely to cause problems like inflammation.
3. Processed Meats
Meats that are processed like hot dogs and frozen burgers are full of saturated fats, which is known to cause problems related to inflammation.
4. Dairy Products
Saturated fats are present in full-fat dairy products like butter, cheese and whole milk. This can enhance inflammation. Switch to low-fat dairy products if you don't want to stop consuming these.
5. Fried Foods
All fried foods contain omega-6 fatty acids which reduce the good omega-3 fatty acids. This leads to inflammation.
6. Coffee Creamers
When trans fats are consumed, they increase the levels of LDL cholesterol in the body, leading to inflammation. Trans fats are found in coffee creamers and margarine. If you see 'partially hydrogenated oils' on the product label, you shouldn't buy it.
7. Barley, Rye and Wheat
People who suffer from celiac disease and are intolerant to gluten need to avoid whole grains like barley, wheat and rye.
Anti-Inflammatory Diet Chart
Here is a sample non-inflammatory foods diet chart for how your meals should look like in a day:
Meal
What To Eat
Breakfast
Fruits and oats
Morning Snack
Baby carrots and cucumbers
Lunch
Dal with brown rice and vegetables
Snack
Nuts or seeds with green tea
Dinner
Grilled chicken or fish with sautéed spinach with garlic and green beans
How To Follow an Anti-Inflammatory Diet?
Here are a few tips that can help you to follow and stick to an anti-inflammatory diet:
Make sure to eat a variety of fruits and vegetables every day. The vegetables should preferably be organic.
Cut down on the amount of fast food you consume.
Start cutting out sodas and sweet beverages.
Find an anti-inflammatory meal plan that you can stick to. This will help you avoid picking up inflammatory foods.
Drink a lot of water every day.
When you are on-the-go, carry some snacks such as nuts and seeds so that you do not end up snacking on unhealthy food.
FAQs
Here are some frequently asked questions about the anti-inflammatory diet:
1. What Conditions Can an Anti-Inflammatory Diet Treat?
Some of the conditions that can be treated best by an anti-inflammatory diet are psoriasis, rheumatoid arthritis, asthma, Crohn’s disease, colitis, diabetes, eosinophilic esophagitis, obesity, heart disease, Hashimoto’s disease, inflammatory bowel disease, and lupus.
2. Can an Anti-Inflammatory Diet Reduce My Weight?
An anti-inflammatory diet is mostly comprised of natural and organic foods like fresh fruits and vegetables. Natural foods push the metabolism to work faster, making you lose more calories. This makes an anti-inflammatory diet perfect for weight loss.
3. Can a Vegetarian Diet Help With Inflammation?
Vegetarians have been seen to have higher levels of plasma AA, which is related to low risk of heart diseases and inflammation. It is best to substitute vegetables and fish with meat as consuming animal products has been seen to increase the risk of developing systemic inflammation.
4. Is Apple Cider Vinegar a Natural Anti-Inflammatory?
Apple cider vinegar comes with many benefits and being anti-inflammatory is one of them. As it contains Vitamin C, it's capable of fighting free radicals responsible for inflammation and balancing the level of acidity in the stomach.
Everybody wants to live their lives to the fullest, but when health starts becoming an issue, things don't always go smoothly. Instead of waiting for something to go wrong, it's better to go with the old saying, “Prevention is better than cure”, and try to incorporate an anti-inflammatory diet into your life While fast food and other unhealthy foods taste great, they cause a lot of damage to the body in the long run. Anti-inflammatory herbs and spices are a good way to add anti-inflammatory properties into your diet. This will not only make your meals more delicious but also keep inflammation at bay.
Also Read:
Importance of a Well-Balanced Diet
Negative Calorie Foods
Mediterranean Diet: Why It Works and Meal Plan Read more
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4 'Women' Things Men Just Never Get!
From intense labour pains to menstrual cycles, women have to deal with so much! Whatever men say or do, there are things about women that men will never understand. Gear up to see what men fail to decipher about women, no matter how much they truly try!
While you may share an amazing understanding with your man, he is still in the dark about a lot of girlie things. He may know about menstrual cycles and your shoe obsession, but could be clueless about the woes of chipped nails or your belt not matching your bag. Don't twitch your nose, just yet! To be clear, here is a list of things men don't really get about women.
4 Girly Things Your Man is Clueless About
1. Cramp Confusion
Your menstrual cycle or months of pregnancy can make you wince. Sometimes, the pain can make you cry and shriek too. While men understand the bookish knowledge that leads to your cramps, they may not understand the intensity of the pain you've to deal with. Cramps can leave men in a daze and how!
2. Discriminatory Actions by Superiors
Your man may see nothing sexist in the way your management feels you're taking too many leaves because of your baby. Or what’s wrong in your not becoming the boss even after years in the same company. You may be mad about the discriminatory behaviour coming your way, but only a handful of men appreciate gender parity and the fuss we've to fight at work.
3. Make Up Your Mind, Please
You need to look good. Period. But he will forever gripe about "never-ending" makeup application before leaving for that "has-to-be-boring" party! Men are totally confused when you want to wear a lipstick that matches the shade of your top and when you're aiming for that perfectly winged eyeliner in the mirror. Relax. It's just the long wait while you get ready in front of the mirror that tires him out.
4. What's That Word?
How can your school time girlfriend rate as a "creep"? Is this word not meant solely for those spineless, measly looking creatures on walls and floors? They frown when you utter “creep” after a nasty parent comments on the way your baby’s teething. Men can also fail to understand how women use words such as "cute" or even "cheesy". It's biological; give your man a break.
From shopping in 6-inches of heels to wearing a backless dress without the bra straps showing, men can be left quite confused and shocked with the way women function. While the things about women men don't understand are funny, you know you can't do without hubby dear. He loves you to the moon and back - yes, even after being clueless about a ton of girlie things! Read more
Sai Prasanthi R L has added a new answer
Guardian of 0 children
14 hours ago
Q. Hlw dr its my 6th month pregnency can i intimate with my partner
Sai Prasanthi R L
Mom of a 10 yr 2 m old boy
13 hours ago
A. Hello dear! If your pregnancy is going on fine without any high risk factors then it’s okay. Still, would advise you to check with your doctor once before going further. Maintain a good personal hygiene routine and a healthy lifestyle
Abhaya Rajput has added a new answer
Expecting Mom due this month
11 hours ago
Q. My breasts feel full and heavy, but there’s no milk when pumping and during feeding baby —what do I do?
Abhaya Rajput
Mom of a 14 yr 4 m old boy
4 hours ago
A. Hello there ma’am please do not worry about it too much. But it is really very difficult to say anything without proper examination. It is advisable to get yourself evaluated by a doctor and follow doctors advise properly. You can also book online doctor’s appointment on FirstCry where the doctor can help you and guide you properly.
Thanks and take care
Dr Disha Patel has added a new answer
Expecting Mom due in 6 months
11 hours ago
Q. can I take medicine pcm n citrazene in pregnancy fir sore throats n fever
Dr Disha Patel
Ayurvedic Physician
5 hours ago
A. dear mom.
better to take tab pcm for time being n do take steam inhakation couple of tines a day, follpw good home renedies for cold, taje more rest .
Swati Kar Samanta has added a new answer
Mom of a 9 m old child
4 hours ago
Q. hi everyone good morning,
sorghum can I give to my 10 month baby is it safe or not please revert I waiting for your reply
Swati Kar Samanta
Mom of a 2 m old girl
2 hours ago
A. Yes but first give in very small quantity to judge the reaction of your baby.
Rashmi has added a new answer
Expecting Mom due this month
2 hours ago
Q. #asktheexperts is it okay that the baby is kicking less than usual?
Rashmi
Mom of a 9 yr 7 m old girl
2 hours ago
A. Yes it is the what part is that your child is kicking if you feel that there is a movement of your child whether it is a cake or slight movement also you know that your child is doing fine so there is no problem in that if the movement is less it’s completely alright
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
1 hour ago
Q. #asktheexperts what to do if the baby’s nose is blovked
Dr Sameer awadhiya
Paediatrician
1 hour ago
A. Nasal blockage is very common, specially in small children because of the narrow nasal cavity. Any kind of saline drops like nasal clear will be helpful in dissolving the stuffy secretions, which can be taken out by vnasal aspirator gently also steam inhalation will be helpful also, try to avoid keeping the child directly under the fan.
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