Benefits of period tracking and how to do it safely

Period tracking might sound tedious, but many people who do find that it helps them stay in tune with their body in more ways than one. By paying attention to your cycle, you can learn about your body’s natural rhythms, avoid an unintended pregnancy, and even increase your chances of getting pregnant depending on what you do with the information you gather. There are many ways to track your period—from pen and paper options to different apps on your phone. The key is finding a method that will be useful to you and protect your data. In this article, we’ll look at the benefits of tracking your menstrual cycle, how to do so, and safety precautions for using period-tracking apps. 

Looking for a birth control method in addition to cycle tracking? Hey Jane is here for your reproductive and sexual health care needs, including the pill, the patch, the ring, the shot, and non-hormonal methods. Just fill out our online birth control intake form, and connect with one of our licensed clinicians from the comfort and convenience of your phone. We can answer any questions you may have about birth control, cycle tracking, and how to achieve your reproductive health goals. To get started, complete our online intake form.

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What is period tracking?

Period tracking, also known as cycle tracking, natural family planning, or the rhythm method, involves recording different aspects of your menstrual cycle to understand your body and health better. The menstrual cycle is the monthly series of changes the body goes through in preparation for a possible pregnancy. It involves thickening of the uterine lining, the release of an egg from the ovaries (ovulation), and, if pregnancy doesn't occur, the shedding of the uterine lining through menstruation (aka period blood).

You might start tracking from the first day of your period, or just record symptoms experienced during your cycle. You can use digital tools to track your menstrual cycle or do it the old-fashioned way by using a pen and calendar.

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Why should I track my menstrual cycle?

People track their menstrual cycles for many reasons, including family planning (whether they’re trying to get pregnant or trying to avoid it), managing health conditions, or just to better understand how their bodies work. It’s important to note that while many people choose to track their cycles, it’s not something you have to do.

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Health and wellness benefits

Below are health benefits associated with menstrual cycle tracking include the following:

• Being in tune with your body: Menstrual tracking helps you understand your body’s natural rhythms—giving you a clearer picture of what’s normal for you. 
• Identifying patterns: You can spot patterns in your mood, energy levels, and physical symptoms, which can be incredibly helpful for managing your day-to-day life.
• Increased awareness and control: Knowing more about your menstrual cycle gives you more control over your reproductive health and can empower you in conversations with your health care providers.

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Trying to get pregnant

Knowing when you ovulate—the time when you’re most fertile—can significantly increase your chances of getting pregnant. By consistently tracking your cycle, you can pinpoint your ovulation window, which typically occurs around 12 to 14 days before your next period. A few signs of ovulation include a slight rise in basal body temperature (your lowest body temperature at rest, usually measured in the morning before any activity), changes in cervical fluid, and changes in cervical position or firmness. By using this information, you can time sexual intercourse for the days leading up to and during ovulation—giving you the best chance at conception.

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Birth control method

On the flip side, if you’re not trying to conceive, menstrual cycle tracking can also be an effective natural and non-hormonal birth control method. This approach involves tracking your cycle to determine your fertile window (usually 12 to 14 days before your next period) so you can avoid unprotected penetrative sex during those days. If used correctly, menstrual tracking can be up to 95% effective at preventing pregnancy (similar to controls and birth control pills).

While there are different body changes you can track, there are two general methods to track your menstrual cycle as a birth control method:

These methods require consistent and accurate tracking. They’re more effective when you have a regular cycle and have the time to monitor symptoms closely. For added protection and peace of mind, many people pair these methods with other contraceptive methods, such as barrier methods (i.e., condoms, cervical caps, diaphragms, etc.), during their fertile window.

Managing health conditions

Aside from family planning, tracking your menstrual cycle can be a great way to manage reproductive health conditions like polycystic ovary syndrome (PCOS) or endometriosis. It can help you and your health care provider monitor symptoms and identify patterns that might indicate changes in your condition. 

Tracking your cycle can also help you detect potential health concerns early, such as thyroid disorders or hormonal imbalances, by highlighting changes from your usual pattern. This approach empowers you to take charge of your health and ensures that any concerning symptoms are addressed ASAP.

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How to track your menstrual cycle

Tracking your menstrual cycle doesn’t have to feel like rocket science. With the right tools and a bit of consistency, it can become an easy part of your daily routine.

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Step 1: Establish a tracking schedule

Consistency is key when it comes to menstrual cycle tracking. There are no specific guidelines on how often you should record data. However, an online survey involving period tracker apps revealed that most people tracked their menstrual cycle each day of their period. Regular tracking will give you the most accurate insights, whether you do it daily or only when symptoms occur.

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Step 2: Pick tools or methods for tracking

Here are some ways you can track your menstrual cycle:

• Calendar method: Keep it simple with a paper or digital calendar on your phone to track your monthly menstrual cycle.
• Period tracking apps: Flo and Natural Cycles are popular period tracking apps, but we highly recommend Euki or Embody for their strong focus on data privacy—which we’ll get to below.
• Wearable devices: Smartwatches like the Apple Watch, Fitbit, or Garmin typically come with built-in period trackers so you can record your menstruation. Other wearable devices that help you keep tabs on your cycle include Oura rings and fertility monitors. 

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Step 3: Record your symptoms

When tracking your menstrual cycle, it's crucial to record various symptoms to get a comprehensive picture of their patterns and nuances. Key symptoms to record include pain or discomfort, changes in mood, energy levels, sleep patterns, cervical mucus, and body temperature—plus details on flow during your period.

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Data security and privacy of period tracking apps

In a time where most of your personal information is probably digital, it’s crucial to consider the data security and privacy of any period tracking app you use. You want to ensure that your sensitive health information is protected. When looking for an app, check to confirm they have encryption, data anonymity, and a clear privacy policy on health data.

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Best Practices for Protecting Your Data

When it comes to tracking your menstrual cycle, safeguarding your personal health information is just as important as understanding your body’s rhythms. Here are some ways you can protect your data while using period tracking apps:

• Use apps with minimal data sharing: Not all period tracking apps have the same data privacy standards. Before downloading an app, check its privacy policy to see how your data is handled. You can find this information on the app’s website or your device’s app store. It’s best to go for apps that explicitly state they do not share your data with third parties or use it for advertising purposes. 
• Regularly review privacy settings: Even if you’ve chosen a privacy-conscious app, periodically reviewing your privacy settings is a good idea. Many apps offer customizable options for data sharing, so you can adjust what information is accessible to others or shared with the app’s developers.
• Be cautious about what information you share: While inputting all your health information into a period tracking app may seem safe, be selective about what you share. Avoid including overly detailed or sensitive information that could be used against you if privacy policies change or the app’s security is compromised. Stick to the basics needed for tracking your cycle, and consider keeping more sensitive data, such as notes on intimate relationships or specific medical conditions, in a more secure, private location.
• Enable device security features: Even the most private period tracking app can be compromised if someone has physical access to your device. Make sure your phone is secured with a strong password, biometric authentication (like fingerprint or facial recognition), or other lock screen protections. You can also enable features like remote wipe and app-specific passcodes to ensure your personal data remains secure even if your device is lost or accessed by someone else.