The menstrual cycle basics
- A typical cycle is 21–35 days, with periods lasting 2–7 days.
- Four phases: menstrual, follicular, ovulatory and luteal.
- Normal period flow is 25–80 ml, but “normal” varies per person.
Ovulation 101
- Ovulation is the release of a mature egg from the ovary.
- It typically occurs around day 14 in a 28-day cycle.
- Hormones involved: FSH (follicle stimulating hormone), LH (luteinising hormone), oestrogen and progesterone.
Signs of ovulation
- Cervical mucus becomes clear, stretchy and slippery, like egg white.
- A slight increase in basal body temperature (BBT).
- Ovulation pain (mittelschmerz).
- Increased sex drive.
- Sensitive or sore breasts.
Factors that can affect ovulation
| Factor | Impact | What you can do |
|---|---|---|
| Body weight | Low or high weight can disrupt hormones | Maintain a healthy BMI |
| Stress | Disrupts brain-hormone signals | Try meditation, yoga or journaling |
| Nutrition | Poor diet affects egg quality and hormones | Eat balanced meals, avoid processed food |
| Exercise | Excessive is unhelpful; moderate is good | Aim for 30 minutes of gentle activity |
| Smoking, alcohol, drugs | Affect egg reserve and ovulation | Seek support to quit or reduce |
The phases, and what you may notice
| Phase | What happens | Discharge and other signs |
|---|---|---|
| Menstrual (days 1–5) | The uterine lining sheds, resulting in menstrual bleeding. | Menstrual blood; cramps, bloating and fatigue are common. |
| Follicular (days 6–13) | Follicles in the ovary mature under the influence of FSH. | Dry or sticky, becoming creamy as oestrogen rises; more energy and better mood. |
| Ovulation (around day 14) | The mature egg is released. This is the most fertile time. | Egg-white mucus; mild ovulation pain, higher BBT, heightened libido. |
| Luteal (days 15–28) | The corpus luteum releases progesterone to prepare the lining. | Watery, then sticky or dry; PMS signs like bloating, breast tenderness and mood swings. |
Tracking your cervical mucus
| Code | Meaning |
|---|---|
| D | Dry or no mucus present |
| S | Sticky or tacky (infertile) |
| C | Creamy or lotion-like (infertile but transitioning) |
| E | Egg-white, stretchy and slippery (fertile) |
| W | Watery (fertile) |
Each day, note your cycle day, phase, mucus type, sensations, basal temperature and any ovulation test result. Over a few months a pattern appears that helps you predict your fertile window.
Helpful tools
- Ovulation predictor kits: start testing around day 10 for a 28-day cycle.
- Ovulation apps: record symptoms daily to predict your fertile window.
- BBT thermometer: take your temperature daily before getting out of bed.
Doing this together
- Mark ovulation days together on your calendar.
- Share emotional check-ins weekly.
- Attend appointments when possible.
- Make intimacy fun, not pressured.
- Encourage each other’s wellbeing goals.
For you, this month
Even though you are facing fertility challenges, it is important that you realise your worth and live life intentionally.
Questions to ask or reflect on
- How am I going to be kind to myself this month?
- To help me cope this month, I am going to…
- My positive intention for this month is…
This guide is for education and support. It does not replace advice from your own doctor or fertility clinic.