A Beginners Guide to Natural Fertility
Getting to know your cycle is key to understanding your fertility. You
need to appreciate what is happening to your body at each stage of the
month so that you can interpret signs and work with your natural rhythms
to enhance your fertility.
Every aspect of your cycle is equally
important. Your menstrual flow is a good indicator of general overall
health and fertility. Women today do not talk as much as they used to
about their cycle, so more and more women don't know what is considered a
"normal" cycle. Now that you want to conceive, it is time to get
involved, talk about it, learn about it, feel it like never before.
Always remember what is normal for some is not for others. Volume,
colour, length etc all vary from woman to woman. If you decide to visit a
Traditional Chinese Medicine Practitioner to increase your fertility,
you will be asked questions about every little sign and symptom that is
involved in your cycle.
The Ovarian-Hypothalamus-Pituitary
female sexual hormonal axis. If this regulatory system is balanced the
woman will feel very little changes throughout her cycle. Most women
have some kind of imbalance, therefore they do feel the changes in their
cycle, although, these are good ways to get to know what is going on,
and aids in the process of rebalancing. 10-15% of miscarriages happen
due to hormonal imbalances. Many infertility problems are due to
hormonal ovulatory disorder. It makes good sense to get to know this
part of you and start balancing it today.
Start making a daily
diary of how you feel throughout your cycle. This is a good way to get
in tune with your hormonal fluctuations. Recording your BBT (Base Basal
Temperature) temperature each morning is another great contraceptive
tool. Basically, all charts record the basal body temperature and
compare the values over the the entire menstrual cycle. They also have
spaces to note down many other signs and symptoms such as cervical
secretions, intercourse etc.
The cycle begins with the start of
your period (the first day when normal flow begins). There is about 14
days until ovulation (follicular phase), estrogen levels constantly
increase, toward ovulation your sex drive may rise, cervical mucus
appears, and you become fertile. The second half, the luteal phase, is
from ovulation to your period. This is when fertilization occurs, if
not, the egg is absorbed and the uterus prepares to shed its lining.
Progesterone rises in the luteal phase and estrogen levels fall in the
last 7 days. This is the Pre-menstrual phase.
Fertile signsCervical mucus: this is a reliable way to know when you are fertile. The secretions become slippery, elastic, and egg white in character.
Cervix:
By feeling the cervix at the same time each day you can tell when you
are fertile. When it is high, soft, and open, this is your fertile time.
Basal Body Temperature:
Don't become obsessive about this. Pregesterone causes a rise in
temperature of about 0.2 degrees celcius immediately after ovulation.
This should remain high until menses begin. Other conditions cause
raises in temperature; infections, stress, medication, drinking alcohol,
of lack of sleep. A temperature that is consistantly below 36 degrees
celcius during the follicular phase may indicate an underactive thyroid
(lethargy, weight gain, sensitivity to cold). A high temperature before
ovulation may indicate an overactive thyroid. If your temperature does
not change throughout, it may point to a luteal phase defect, or that
you may not be ovulating.
LH surge: This takes place just before the
egg is released. Some women ovulate immediately after the surge. Do not
wait to have intercourse. These are kits that come with sticks you
urinate on daily.
Sex Drive: This is a simple and wonderful indicator of your fertile time. When you want it, go get it!
Week OneFalling
estrogen and progesterone levels signal the hypothalamus to release
GnRH (gonadotrophin releasing hormone) which triggers bleeding and the
start of the cycle. This makes the pituitary release FSH (follicle
stimulating hormone) which starts the growth of the follicles with an
egg inside each of them.
Bleeding generally lasts from 4-7 days
with the heaviest bleeding on day 1. The amount bled is usually about
50-80ml. The endometrium starts to regenerate and by day 5 it will be
about 2mm thick.
Most women in the swest believe that menstrual
pain is normal, they take painkillers to manage. The painkilling
medication can also effect your fertility. Pain is a sign that the flow
of energy and blood is impeded. The blood should be red, not dark-brown
and thick, or pinkish and watery. Clots also are a sign of imbalance.
Get
to bed early during bleeding. Eat nourishing easily digestable foods.
Do not expose yourself to climactic extremes. Try not to swim in cold
water, and avoid sex if possible.
It is also highly recommended
that women stay away from tampons. The use of reuseable pads and cups
such as 'the keeper' are the safe way to go, they just take a little
getting used to. If you must use tampons, educate yourself in the
dangers associated with them, and only use organic cotton unbleached.
Vitamins
A, E, and selenium are all important to build up the endometrium. Foods
rich in iron and vitamin C help compensate for the blood loss. CoQ10
helps oxygenate and move the blood, and vitamin B1 also helps build
blood.
Do light exercises during your period such as yoga, qigong, or meditation.
Acupuncture
and Chinese medicine can help regulate all aspects of your menses. From
pain to clots, and irregular cycles to bleeding between periods.
In
ancient cultures of all types, menstruation was a time for women to
rest and not have to deal with society. It was a cleansing time,
cherished and honoured. Take back some of your red tent ritual!
Week TwoBetween
10-20 follicles have been developing, but this week, the ONE will be
chosen for ovulation. FSH levels continue to rise to stimulate follicle
growth. The dominant follicle may grow to become 20 mm in diameter. The
ovaries tell the endometrium to thicken to foster the possible coming
implantation. When estrogen rises, FSH declines so that no more
follicles mature. Estrogen peaks at around day 12, this tells the
hypothalamus to release LH. LH levels surge around day 14, 24-36 hours
later the wall of the follicle ruptures and releases the egg which then
begins its journey into the fallopian tubes.
B vitamins are
needed for proper release of the egg and synthesis of RNA and DNA. Zinc,
magnesium, selenium, and vitamin A aid egg production and cell
division. Vitamin C, E, selenium and zinc are all thought to be
important elements in the follicular fluid that surround the egg to aid
in its suvival.
During this week you will have more energy, feel
more alive. Do regular aerobic activity (brisk walks, aerobics, martial
arts, running, swimming, cycling, weights). You cannot have sex too
much! This does not weaken the sperm, actually, chances of conception
are increased with more frequent sex. Some say that sperm can last up to
seven days if their seminal and protate emisions are healthy. An egg is
fertilizable for 12-24 hours after release. So when fertile signs are
at their optimum, intercourse is important. Day 10-15 are the days on a
28 day cycle where a woman is most fertile. 5 days before ovulation and 2
days after equals 1 week of conception intercourse every cycle. Enjoy!
DO NOT LET SEX BECOME A TIMED SYSTEMATIC EVENT!!!
CARESSING AND FOREPLAY INCREASE FERTILITY!!!
DO NOT USE ARTIFICIAL LUBRICANTS.
TRY TO OBTAIN ORGASM TOGETHER!!!
STAY IN BED FOR 30 MINUTES AFTER SEX!!!
DO NOT GO TO THE TOILET FOR 30 MINUTES AFTER SEX!!!
TRY TO STAY AWAY FROM THE USE OF ALCOHOL AND DRUGS TO SET THE MOOD!!!
Week ThreeNow
that FSH has dropped, and LH is slowly declining, it is the time of
progesterone. This phase is called the luteal phase. This is from
ovulation until bleeding. This should last at least 10 days for their to
be time for fertilization and implantation. The site where the follicle
ruptured on the ovary turns into the corpus lutem which secretes
progesterone.
Progesterone; 1. builds and thickens the uterus
endometrium to support the embryo which will burrow into its layers, 2.
turns off LH and FSH so no more eggs are produced, 3. raises the bady
temperature ever so slightly, and 4. closes the cervix and forms a plug
to stop things from entering the uterus.
Zinc and vitamin A are
important for the production of progesterone. Vitamin C is important for
the corpus luteum and its release of progesterone.
Do moderate exercise at this time (walking, cycling, taiji, yoga), and avoid excessive weights and aerobic activity.
Acupuncture at this time can help you relax and aid in the process of implantation.
Week FourTime
to hope, pray, stay calm, and think positive. The embryo gets to the
uterus 4-5 days after fertilization. The egg has 2 days to become
fertilized. 7 days maximum for the egg to get fertilized and into the
uterus. Another 2-3 days may be required to complete implantation.
Therefore, implantation occurs about 7-10 days after ovulation. An
embryo (or blastocyst) has about 30 cells by the time it reaches the
uterus and starts to break its cellular capsule (zona pellucida) to
begin implantation. As women age, the zona pellucida becomes tougher.
After implantation has taken place, the placenta begins to form and HCG
(human chorionic gonadotophin) is released signaling pregnancy. This
makes the endometrium not be shed (menses), and the corpus luteum to
produce more progesterone to sustain the pregnancy for the next 12 weeks
until the placenta can do it on its own. If no conception has taken
place, the corpus luteum will degenerate after 12-16 days post
ovulation, and the 8-10mm thick endometrium will stop developing and
begin to shed. Estrogen and progesterone levels fall, the hypothalamus
releases GnRH which releases FSH. Bleeding occurs, follicles begin to
develop, and the whole cycle starts again.
Try to eat warming
foods (cooked), but not too spicy. Stay away from too many raw and cold
food and drink. Ensure a healthy supply of essential fatty acids,
vitamin B6, E, zinc, and magnesium are in the diet.
Exercise at
will unless you think you may be pregnant, then stay away from high
impact, heavy weight, extreme aerobic activities. Deep breathing and
visualization of an implanting embryo is of utmost importance at this
time.
Improving Cervical SecretionsCervical
secretions are vital to fertility. They indicate fertility, and aid the
sperm in their journey. The cervix is filled with a mucus secreting
membrane. Estrogen changes the cervical fluid. the vagina gets moist wet
and slippery, secretions may show on your underwear and toilet paper,
and this fluid becomes stretchy like egg white if stretched between
finger and thumb. The mucus will stretch 2-4 cm when you are most
fertile. The fertile mucus creates ease of passage for the swimming
sperm through the cervix. Progesterone kicks in immediately after
ovulation which dries up this cervical mucus and gives it a lotion like
character.
When you are not detecting fertile cervical mucus, it
is possible that you are ovulating right after you are bleeding so that
the fertile mucus is blended with the blood.
Other causes for
inadequate cervical mucus; low estrogen levels (low body weight), rapid
weight changes, too much wheat bran in diet, vitamin A deficiency,
antihistamines, ulcer medication, clomid, some antidepressants, too much
exercise reduces circulating estrogens, smoking, high doses of vitamin C
dry up mucus, synthetic underwear, fabric softeners, scented toilet
paper, tampons, vaginal lubricants, pH out of balance, and poor sexual
techniques where the woman is not excited enough to produce sufficient
secretions.
Cervical secretions can be improved by; eating foods
rich in B vitamins, drinking plenty of water, and including wheat germ
in the diet all can help.
If you have determined that your pH balance is off the following is a quick dietary reference to help.
Alkaline foods (to correct acidity):
millet, almonds, seaweed, beets, artichokes, asparagus, green,
broccoli, brussels sprouts, celery, cabbage, carrots, cauliflower, kale,
cucumber, endive, escarole, leeks, kohlrabi, lettuce, onions, garlic,
ginger, parsley, potatoes, sweet potatoes, pumpkins, turnips,
watercress, brown rice, apples, apricots, fresh figs, bananas, berries,
melons, kiwi, grapes, lemons, limes, pears, plums, peaches, mangos,
papayas, bamboo shoots, bok choy, parsnips, eggplant, okra, peppers,
radishes, swiss chard, rhubarb, spinach.
Neutral foods: yogurt, butter.
Acid foods:
lamb, chicken, turkey, goose, duck, salmon, white fish, eggs, beans,
barley, buckwheat, oats, rye, white rice, mushrooms, raisins, beef,
veal, pork, ham, bacon, cheese, goat and cow milk, wheat, corn,
tomatoes, oranges, grapefruit.
