What is the Fertile Window?
Fertilization occurs when the sperm meets with the egg in the fallopian to result in pregnancy. This means that you are the most fertile during ovulation, the time when your egg spends in the fallopian tube. Because ovulation only lasts for 12-24 hours, it is hard to truly know the exact time it happens, and thus a fertile window was created to give a more broad time frame where ovulation can happen. The fertile window is usually a 6 day period, and the first 5 days are the days that lead up to ovulation and the sixth day is when ovulation occurs. It is possible to get pregnant at any point in the fertile window because, after intercourse, sperm can remain in the uterus for up to 6 days while it waits for the egg to enter the fallopian to then be fertilized. Here we will discuss how to identify the fertile window and ovulation.
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Here are 4 ways to track your fertile window and ovulation:
1. BASAL BODY TEMPERATURE
Basal body temperature or BBT is one of the easiest ways to confirm ovulation and learn about your fertile window. As you move through your cycle, your basal body temperature will hover around the same number, but when you are in the fertile window and ovulating, your temperature will increase. To test this out, every morning before getting out of bed take your temperature and write it down for a whole month. Of course, take into consideration if you have the flu or another illness that caused a fever, but if you didn’t have any illness you will notice a trend throughout the month. The temperature will stay plateaued, but on the day you ovulate, that temperature will rise a degree at most and will stay at the heightened value for several days, this is the fertile period. Using this method is a great way to learn how to track ovulation, but remember that your fertile window can change month to month.
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2. OVULATION PREDICTOR STRIPS
Ovulation predictor strips are another way to track your fertile window and ovulation. Though, this is a predicting method and not a confirming method like checking BBT is. These strips work similarly to a pregnancy test, you pee on the stick and watch to see if a dark line appears. If it does, then this predicts you will ovulate within the next 12-36 hours and you are in the fertile window. The reason these strips help you learn how to track ovulation is by measuring the Luteinizing Hormone (LH) levels. Typically these levels rise right before ovulation. If you have PCOS you may have chronically elevated LH levels, in which case ovulation predictor kits may not be helpful for predicting ovulation (you will consistently get a positive result). You can determine your LH level with a blood test on day 3 of your cycle.
3. CERVICAL FLUID
Cervical fluid (also called cervical mucus, or vaginal discharge) is a completely normal part of your menstrual cycle and typically follows a pattern throughout the month. It is influenced by estrogen levels in the body. It’s an important sign to learn about your body because it can help you to learn how to track ovulation as a predictive marker. Cervical fluid’s role is to either prevent or promote sperm from entering the uterus depending on the time of the month. During your menstrual phase (on your period) and the days directly following after, your cervical fluid is usually dry. While we wouldn’t typically think that being on our period would be dry, we’re referring to cervical fluid here not period blood. As estrogen levels start to rise in the follicular phase, your cervical fluid changes to a sticky or glue-like consistency than to more of a creamy/lotion consistency. As you approach the fertile window and ovulation your estrogen levels are climbing to their peak. Your cervical fluid during the fertile window can be the creamy/lotion-like consistency but the egg white consistency that would stretch between your fingers is what we’re typically looking for. Things that can affect cervical fluid: birth control pills: reduce amount, antibiotics and certain meds: can change the quality, PCOS or irregular cycles, missing period, hydration: more hydrated, the better quality, and stress.
4. CERVICAL POSITION
Checking your cervical position can be a great tool to use when learning how to track ovulation and your fertile window. The cervix is the connector between the vaginal canal and the uterus. Its position and consistency changes throughout you recycle and when after intercourse. A rule of thumb for knowing when you are ovulating is the acronym SHOW (soft, high, open, and wet). This is because these conditions make it easier for the sperm to enter the uterus. When you are not ovulating the cervix is usually low, dry, and closed. These conditions occur when you are not ovulating to prevent sperm from entering the uterus. To start implementing this way of how to track ovulation start by washing your hands and getting into a position that feels comfortable for you, then insert your middle or index finger into your vagina and feel around for the cervix and take note of where it is and how it feels. Continue to do this throughout the month and take note of any patterns to get a better idea of when you are ovulating and in the fertile window.
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FREE 5-DAY HAPPY HORMONE MEAL PLAN:
Once you know when you’re in the fertile window, now you can add in these foods to benefit fertility.
1. ANTIOXIDANT FOODS
Antioxidants are part of another group of foods to eat during the fertile window. Antioxidants support liver detoxification and they reduce inflammation by combatting free radicals that can accumulate from stress, poor food quality, and alcohol. Liver detoxification is important because this is another mechanism for eliminating estrogen to prevent estrogen dominance. These antioxidants are not found in animal products, only in plants. An easy way to know if a food is high in antioxidants is by looking at its color, if it is bright and colorful then it has antioxidants. Here are some examples: mango, watermelon, carrots, red pepper, berries, broccoli, citrus, peaches, kiwi, sweet potato, cabbage, red beans, and avocado.
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2. FIBER FOODS
Fiber foods help build up fecal bulk and they make the excretion process go much smoother. Fiber is one of the foods to eat during your fertile window. It is important to eat fiber-rich foods because this is one of the mechanisms our body does to eliminate hormones. If we don’t eliminate the excess hormones, they can build up and recirculate in the body to cause hormone imbalances, a common imbalance is estrogen dominance. There is no fiber in animal products so incorporate plant foods like fruit, vegetables, whole grains, legumes, nuts, and seeds.
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3. ZINC FOODS
Another one of the foods to eat during your fertile window is zinc foods. Zinc is a mineral and it helps to preserve egg quality and promote ovulation. Researchers have found that when an egg is released, zinc discharge follows the egg into fertilization and promotes cell growth. Examples include: sunflower and sesame seeds, shellfish, meat, beans, eggs, and whole grains.
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4. LEAN PROTEIN FOODS
Lean proteins are great foods to eat during your fertile window. This is because they have a good effect on balancing blood sugar. In an unbalanced blood sugar state, our insulin, the hormone carrier of sugar to our cells, will be released in high amounts when we eat carbohydrates and then will be super low after it brings all the sugar to the cells. This causes large peaks and lows in our blood sugar.
Insulin is a hormone and needs to be produced in a balance just like every other hormone. When insulin is left in the bloodstream it can accumulate and lead to other hormone imbalances like estrogen and testosterone. During ovulation is not preferred considering our hormones should peak at this time.
Lean proteins can mend the situation by slowing down the blood sugar spike. Avoid eating naked carbohydrate snacks or meals, this means avoid just eating a bowl of plain oatmeal or just a piece of fruit. Instead, add a lean protein source with your carbohydrate to stabilize your blood sugar levels. Examples include greek yogurt, fish, lean poultry, nuts, and soy products.
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5. SLOW CARBOHYDRATE FOODS
In addition to lean proteins, slow carbohydrate foods help with not only blood sugar, but they are great foods to eat during ovulation. Energy levels are typically highest during this point of the cycle so it's beneficial to be fueled with carbohydrates because these foods are our preferred fuel source. Slow carbohydrates are indicative of their absorption in the body. Take oatmeal and sugar as an example, oatmeal has much more bulk to it, it has fiber, more mass, and many vitamins and minerals in it. The oatmeal is going to be slower to digest and absorb in order to feel the energy effects. Now look at table sugar, if you eat the same amount of carbs in sugar as you did in the oatmeal, this sugar will absorb and digest so much faster. Your blood sugar will increase a lot higher, but in about 20 minutes it will decline again. The energy you get from the sugar is quick but short-lived. Examples of slow carbohydrates are oatmeal, lentils, beans, berries, rice, quinoa, and multigrain breads.
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6. HORMONE DETOX FOODS
Another one of the foods to eat during ovulation is cruciferous vegetables. Increasing cruciferous vegetable intake is a great way to increase your health status and lower estrogen naturally after a high peak after ovulation. Indole-3-Carbinol (I3C) is the main compound in many cruciferous vegetables. A study found that participants who were given the I3C, had decreased concentrations of metabolites that would activate the estrogen receptor, which shows that it can lower estrogen naturally.
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