Am I Ovulating?
A Naturopathic Guide to understanding the ovulatory phase of your menstrual cycle.
Ovulation is a key part of a woman's menstrual cycle and is crucial for not only fertility but overall health. As a Herbalist and Naturopath, I often see women who are trying to better understand their cycles, be it for preconception or to address imbalances after coming off hormonal contraceptives. By learning how to tune into your body, you can recognize the signs of ovulation - no need to buy less than reliable ovulation predictor kits (OPK) from the supermarket! Here I will teach you how naturopathic approaches can support optimal reproductive health.
What is Ovulation?
Ovulation occurs when a mature egg (ovum) is released from the ovary, typically around the middle of a woman’s menstrual cycle. The egg travels down the fallopian tube, where it may be fertilized by sperm. If fertilization doesn't occur, the egg disintegrates and is absorbed by the body, leading to menstruation about 12-16 days later.
Please note, we are often taught that ovulation always occurs on Day 14. However this is not the case, particularly in women with PCOS who have longer cycles/irregular ovulation. With a healthy and regular cycle it is common to ovulate on Day 15, 16, 17 or 18 - the most important thing is to notice the changes in your body to confirm ovulation, which we will go into.
A regular ovulatory cycle is a sign of balance in the endocrine system, particularly between the hypothalamus, pituitary gland, and ovaries. We call this the HPA axis. However, many women experience cycle irregularities, which can make it difficult to pinpoint ovulation. Naturopathic care emphasizes understanding these rhythms and correcting any imbalances naturally.
Why Ovulation Matters Beyond Fertility
Even if you’re not trying to conceive, ovulation has important health implications:
Hormonal Balance: Ovulation is critical for maintaining a healthy balance between estrogen and progesterone. Progesterone, produced after ovulation, helps regulate mood, maintains bone health, and balances out estrogen's growth-promoting effects.
Healthy Periods: A lack of ovulation (anovulation) can lead to irregular or absent periods, which may signal underlying hormonal or metabolic issues.
Overall Well-Being: Ovulation affects metabolism, energy levels, skin health, and more. It's a marker of vitality in a woman's overall health picture.
Signs You Are Ovulating
The Fertility Awareness Method (FAM) is the best way to understand and track your cycle and pinpoint ovulation (you can only confirm ovulation after it has occurred). I recommend the book ‘Taking Charge of Your Fertility’ by Toni Weschler to learn the method - or I can teach you!
Here are some common natural signs that indicate ovulation is occurring:
1. Cervical Mucus Changes
As you approach ovulation, your cervical mucus becomes more abundant, slippery, and clear, resembling raw egg whites. This is your body’s way of creating an ideal environment for sperm to travel and survive. After ovulation, the mucus usually thickens and decreases.
2. Basal Body Temperature (BBT)
Tracking your basal body temperature (your temperature at rest) can provide insights into your cycle and endocrine health. Before ovulation, BBT is lower. After ovulation, progesterone raises your temperature by about 0.5 to 1 degree Celsius. By charting your BBT over several months, you can observe a pattern and confirm that ovulation has occurred. Ovulation can be confirmed once you have recorded 3 temperatures which are higher than the previous 6 - this is why you can only confirm ovulation after it has occurred.
How to track:
BBT thermometer (cheap, has to be done at the same time each morning before getting out of bed, can be less reliable)
Tempdrop (armband sensor - my personal favourite, will set you back a couple of hundred $ but way more accurate, has it’s own app to chart)
Apps I recommend to chart with if using a thermometer are Kindara.
3. Ovulation Pain (Mittelschmerz)
Some women experience a mild pain or discomfort on one side of the lower abdomen during ovulation. This is known as Mittelschmerz, and it happens as the follicle releases the egg. It’s typically brief but can be a reliable sign that ovulation is happening. Not every woman experiences this, so your most important signs to look out for are changes in cervical mucous and BBT.
4. Increased Libido
Many women report a natural increase in sexual desire around ovulation, which is nature’s way of encouraging reproduction. This heightened libido is often linked to the surge in estrogen that precedes ovulation. You may find that the ovulatory is phase is when you feel the best - more happy, sexy, social and more energy!
5. Breast Tenderness
After ovulation, rising progesterone levels can cause the breasts to feel tender or slightly swollen. This is a common post-ovulation symptom and may last until your period begins.
6. Mood and Energy Shifts
Many women notice changes in mood, energy, or creativity around ovulation. This can be due to the rise in estrogen, which can enhance mood and cognitive function. Paying attention to these subtle shifts can help you track your cycle naturally.
Naturopathic Approaches to Support Ovulation
When ovulation isn’t happening regularly, naturopathic medicine offers holistic approaches to help restore balance:
1. Herbal Remedies
Certain herbs have been used for centuries to promote healthy ovulation and hormonal balance. This is general information; it is best to speak to a practitioner for individualised advice).
Vitex (Chaste Tree): Helps regulate the hypothalamic-pituitary-ovarian axis, encouraging ovulation and balancing progesterone levels. *Not recommended in PCOS.
Paeonia: HPA regulator. One of the most versatile herbs for womens health.
Maca Root: Supports the endocrine system and can enhance fertility and libido.
Red Raspberry Leaf: Strengthens and tones the uterus, supporting a healthy menstrual cycle.
Tribulus Terrestris: Promotes healthy ovulation and has been used to treat ovulatory dysfunction.
Shatavari: The most important Ayurvedic rejuvenating tonic for women. It is used for infertility in both sexes, preventing miscarriage and to balance hormones. Not only does it increase milk production in breastfeeding mothers it is also an excellent remedy for women experiencing hot flushes during menopause.
2. Nutritional Support
A balanced, nutrient dense diet that supports hormone production is essential:
Healthy Fats: Omega-3 fatty acids found in fatty fish, pasture raised red meat, avocado, extra virgin olive oil, flaxseeds and chia seeds help produce hormones and reduce inflammation.
Cholesterol: Cholesterol is necessary for the production of sex hormones and adrenal hormones to ensure you are including pasture-raised eggs, grass fed butter, organic full-fat dairy.
Magnesium: Magnesium is critical for hormone production and the activation of enzymes that regulate hormone balance. It plays a role in insulin sensitivity, thyroid function and reducing cortisol levels. Make sure you’re eating your leafy greens, nuts, seeds, legumes, avocados, cacao.
Zinc: Zinc is essential for hormone production and balance, especially in the reproductive system. It can be found in foods like oysters, red meat, organ meats, pumpkin seeds, legumes.
B Vitamins: Particularly B6 (supports progesterone production) and B12, which help regulate hormonal balance and support the luteal phase of your cycle. A great source of B vitamins is organ meats (organic liver, spleen).
Vitamin D: Vitamin D plays a crucial role in female reproductive health and ovulation. It supports the production of sex hormones like progesterone and estrogen, which are vital for follicle development and release of the egg. Low vitamin D levels have been linked to conditions like polycystic ovary syndrome (PCOS) and infertility. Get your vitamin D from sunlight, salmon, mackerel, egg yolks, grass fed butter.
Iron: Iron is crucial for healthy ovulation and egg quality. A deficiency in iron can disrupt ovulation and impair overall reproductive health. Studies show that women who consume sufficient iron have a lower risk of ovulatory disorders. With optimal digestion, the most bioavailable sources are from an animal - pasture raised red meat, organ meats.
3. Lifestyle Adjustments
Stress Management: Chronic stress can interfere with ovulation by disrupting the delicate balance of hormones. Practices like meditation, yoga, breathwork, acupuncture, journalling can help lower cortisol levels and support a healthy cycle. If you’ve had an extra stressful or busy month, or have been travelling you may notice a delay in ovulation.
Exercise: Moderate exercise helps regulate hormones, but over-exercising can suppress ovulation. It’s important to find a balance that works for your body. I recommend variety - pilates, yoga, swimming, strength training.
Sleep: Restorative sleep supports the body’s natural hormonal rhythms. Aim for 7-9 hours of sleep per night to support overall health and ovulation.
4. Addressing Underlying Conditions
Conditions like polycystic ovary syndrome (PCOS), thyroid imbalances, or insulin resistance can interfere with ovulation. Naturopathic care addresses the root causes to these conditions with a combination of nutrition, herbs, and lifestyle changes tailored to you as the individual.
Understanding your ovulation is not just about fertility—it’s about your overall health. As a naturopath, my approach is to empower women to connect with their bodies, listen to their natural rhythms, and address any imbalances through gentle, holistic methods. By paying attention to your body’s signs and using natural therapies, you can support healthy, regular ovulation and long-term well-being.
If you're unsure about your ovulation or experiencing irregular cycles, feel free to reach out for more guidance.
