- What is FAMs?
Fertility Awareness Methods (FAMs) involve tracking your menstrual cycle. There are four methods: temperature method, cervical mucus method, calendar method, and standard days method. You can use the temperature method, cervical mucus method, and calendar method together to ensure effectiveness. Using these three methods together is called the symptothermal method.
- How does it work?
By tracking your menstrual cycle, you are aware of when your ovaries are ready to release an egg.
The Temperature Method: this method helps you figure out when ovulation is going to occur by tracking your body temperature every day. The body temperature changes throughout the menstrual cycle. Normally, your body temperature is lower during the first cycle (96-98 Fahrenheit) than during ovulation (97-99 Fahrenheit). You have to take your temperature every single day and track it throughout your menstrual cycle. When you do this enough times, your safe days will be when your temperature has increased for a minimum of three days until your temperature drops again (before menstruation).
The Calendar Method: in order to use the calendar method, you’ll have to track at least six of your menstrual cycles. To track your menstrual cycle, you’ll have to start with Day 1 as the first day of your period and then mark the first day of your next period. The number of days between those two tells you the length of your menstrual cycle. For example: If my period started on May 7th and my next one started on June 5th, then the length of my menstrual cycle is 29 days. The length of your menstrual cycle can be different every month, which is why you need to track at least six cycles before using this method.
Once you have tracked at least six cycles, you can predict which days are unsafe for sexual intercourse. If the length of ALL of your menstrual cycles is less than 27 days, then you cannot use this method. If that’s not the case, then find your shortest cycle and subtract 18 from it. Take whatever number you get and count it starting from the first day of your period (of your current cycle). Then mark whatever day you land on with an “X”. For example: if my shortest cycle was 25 days and I subtract 18 from it, I get 7. And if my current day 1 (first day of period) was on the 5th of June, then I land on the 11th of June. The 11th of June will be my first fertile day, meaning I should not have unprotected sexual intercourse starting on the 11th of June.
Once you have your first fertile day, find your longest menstrual cycle. Then subtract 11 from it and take whatever number you get and count it starting from the first day of your period (of your current cycle). And mark whatever day you land on with an “X”. The day marked with the second “X” is your last fertile day. For example: if my longest cycle was 29 days and I subtract 11 from it, I get 18. And if my current day 1 (first day of period) was on the 5th of June, then I land on the 22nd of June. The 22nd of June would be my last fertile day (the last day I cannot have unprotected sexual intercourse) and I can resume sexual intercourse on the 23rd of June until my next unsafe days.
Cervical Mucus Method: this method helps you predict when you’ll be ovulating by tracking changes in your cervical mucus aka. vaginal discharge. You should track at least one cycle before actually using this method to figure out which days are your safe days and which ones are your unsafe days.
In order to track changes in your cervical mucus, you can choose one of three ways: 1) Looking at the mucus color and texture on your underwear. 2) Before peeing, wipe the opening of your vagina with white toilet paper and then check the color and texture of the mucus. 3) After cleaning your hands, insert your finger or fingers into your vaginal canal, and then check the color and texture of the mucus on your fingers. To check the texture of the cervical mucus, rub it between your thumb and index finger.
Once you’re comfortable with this, start a monthly chart that tracks the actual calendar day, cycle day, and mucus color/texture. Be descriptive in your daily notes: period day, wet day, dry day, sticky day etc… You should expect to not see any mucus during your period days since the blood covers it (remember your period is considered unsafe days). Once your period is over, you’ll have your dry days; these might be safe days if your cycle is long. When you start to notice more mucus that’s white/yellow/cloudy and sticky, you should know that ovulation is about to take place soon. Your discharge will continue to increase as ovulation nears. Once your discharge can be described as slippery and clear, note that these are your unsafe days. The increase in mucus should last about four days before you start seeing less discharge. When your discharge is cloudy and sticky once again, these are you safe days until your period starts again.
Notes: dry days after your period can be safe if your cycle is long; clear and slippery discharge means that you’re in your unsafe days; once your discharge is cloudy and sticky again you’re safe to engage in sexual intercourse; your period days are in the unsafe category.
The Standard Days Method:this is the simplest method of FAMs. There are only four requirements to it: you must have a regular menstrual cycle (meaning your periods are always on time), your cycle cannot be longer than 32 days, it also cannot be shorter than 26 days, and you have to be okay with not having vaginal sexual intercourse starting on day 8 to day 19 of your menstrual cycle. Remember that your menstrual cycle starts on the first day of your period.
- Does it prevent STDs?
No, FAMs does not prevent STDs or STIs is condoms are not used.
- Effectiveness
These methods are 76-88% effective when accurately performed.
- Cost
The cost will depend on supplies.
- Maintenance
You have to be consistent with tracking and performing all necessary steps daily.
- Advantages
Affordable
Hormone-free
You’ll start to better understand your body
- Disadvantages/Side Effects
May not work if your menstrual cycle is usually irregular
If not performed accurately, it can result in unplanned pregnancy
- Prescription/Doctor Requirement
It’s a good idea to discuss these methods with your doctor to help ensure that you’re accurately following them.
Images by Leighann Blackwood, Alex Jones, and Clarissa Watson from Unsplash.
