How Effective Are Fertility-Awareness Based Methods for Natural Family Planning?
Have you ever wanted to understand your body better—and really understand what’s going on with your cycle? You’re not alone! So many women are seeking natural, hormone-free ways to manage their fertility and feel more in tune with their bodies. That’s where Fertility-Awareness Based Methods (FABMs) come in.
FABMs are natural, science-backed methods that help you track your body’s signals to assess when you’re fertile and when you’re not. They’re not just for avoiding pregnancy—FABMs can also help you achieve pregnancy or simply give you better insight into your overall health. If you’re tired of guessing what your cycle is up to, these methods can offer clarity and control.
Let’s dive into what FABMs are, how they work, and whether or not they actually live up to the hype.
What Are Fertility-Awareness Based Methods (FABMs)?
FABMs are all about learning the signs your body naturally gives you throughout your menstrual cycle. By paying attention to changes in biomarkers like cervical mucus, body temperature, and hormone levels, you can figure out when you’re fertile and when you’re not, and whether your cycle is normal (a.k.a. healthy) or not.
There are a few main types of FABMs:
Cervical Mucus Methods: These methods, like the Billings Ovulation Method or the Creighton Model involve checking your cervical mucus every day. Why mucus? Because it changes throughout your cycle based on hormone fluctuation. When you’re ovulating, your mucus is clearer, stretchy, and slippery—basically, it’s more sperm-friendly. On other days, it’s thicker and less hospitable to sperm. It’s pretty fascinating how much you can learn from it!
Basal Body Temperature (BBT) Methods: Ever notice that your body temperature changes slightly throughout your cycle? That’s what BBT methods track. By taking your temperature every morning before you get out of bed, you can detect the slight rise in temperature that happens after ovulation. This method is often paired with mucus tracking for even more accuracy.
Hormonal Monitoring Methods: Methods that incorporate things like ovulation predictor kits or fertility monitors or sticks to measure hormones in your urine are often combined with other biomarkers. These tools detect the surge in luteinizing hormone (LH) right before ovulation, helping you pinpoint your fertile window.
Some FABMs use a combination of biomarkers to track hormonal activity and ovulation. Here’s a guide to Fertility Awareness Based Methods to learn more about the different types, and determine which is best for you.
What’s the goal of all this tracking? The idea is to figure out when you ovulate—because an egg only survives for about 12 to 24 hours, but sperm can survive for up to five days. By knowing when you’re fertile, you can either avoid or achieve pregnancy based on your goals.
Additionally, ovulation is a vital sign of health for women. By identifying this event each cycle, you can determine whether or not your hormones are reaching sufficient levels—and since reproductive health is an indicator of overall health, this is pretty important information.
Comparing Hormonal Birth Control and FABM Effectiveness for Avoiding Pregnancy
When choosing a method for managing fertility, many women consider hormonal birth control (like the pill, IUDs, or the patch) because it's often promoted as highly effective. However, Fertility-Awareness Based Methods (FABMs) offer a natural alternative that’s just as effective when used correctly—without the added hormones and health risks. Let’s take a closer look at how these methods compare:
Hormonal Birth Control Effectiveness
Hormonal birth control methods, such as the birth control pill, IUD, and the patch, are widely used for preventing pregnancy. Here’s how they rank:
Source: Based on FEMM research
The effectiveness of hormonal birth control is certainly high, but it also comes with potential side effects and health risks, including mood changes, weight gain, headaches, and increased risk of blood clots, among others. Many women are seeking alternatives due to these side effects and the desire for a more natural approach to fertility management.
FABM Effectiveness
Fertility-Awareness Based Methods, when used correctly, can be just as effective as hormonal birth control for avoiding pregnancy. Let’s break it down:
Source: Based on FEMM research
When used as instructed (i.e. perfect use) some of the most common FABMs have the following effectiveness rates:
The FEMM Method which monitors cervical mucus and LH, has a perfect-use effectiveness rate of 98.8%.
The Sympto-Thermal Method (combining temperature and mucus tracking) has a perfect-use effectiveness rate of up to 99.6%.
The Billings Ovulation Method, which tracks cervical mucus, is 97-99% effective with perfect use.
The Creighton Model, a standardized system based on detailed observations of cervical mucus, has a perfect-use effectiveness rate of 99% when used for avoiding pregnancy.
The Marquette Model, using hormonal monitoring, offers 98-99% effectiveness with perfect use.
The Calendar or Rhythm Method, on the other hand, is not a highly effective method and is often mistakenly grouped with FABMs. Unlike the other methods mentioned above, the Calendar Method relies on predicting future fertility based on the length of previous menstrual cycles, assuming that cycles are consistent from month to month. This assumption is its biggest flaw. Since menstrual cycles can vary due to factors like stress, illness, or hormonal imbalances, it’s easy to miscalculate the fertile window using this method. Many ovulation-predicting apps use algorithms based on the Rhythm Method, and should not be used for preventing pregnancy.
Like hormonal birth control, the typical-use effectiveness of FABMs can drop slightly due to human error, but many methods still achieve typical-use effectiveness rates between 77% and 91%.
The Natural Difference
One key difference between hormonal birth control and FABMs is that FABMs are completely natural and free from side effects. FABMs don’t interfere with your body’s natural hormonal processes; instead, they help you better understand them. This approach appeals to women who prefer hormone-free alternatives or want to avoid the side effects and health risks associated with hormonal contraceptives.
The key to effectiveness is that FABMs require some learning and commitment, but once you get the hang of it, they’re a fantastic option for women who want a natural, side-effect-free way to manage their fertility.
Additionally, FABMs offer more than just pregnancy prevention—they help women monitor their reproductive health. By tracking signs like cervical mucus or basal body temperature, women can detect potential health issues, such as hormonal imbalances or irregular cycles, early on. Hormonal birth control, on the other hand, often masks symptoms of underlying conditions rather than addressing the root cause.
FABMs for Achieving Pregnancy
FABMs aren’t just for avoiding pregnancy—they’re equally effective for helping you get pregnant! If you’ve been trying to conceive and feel like you’re just throwing darts in the dark, fertility awareness can shed some serious light on things.
By tracking your fertile window, you and your partner can time intercourse for the days when conception is most likely. Plus, charting your cycle can help identify any underlying issues that might be affecting your fertility, like irregular cycles or hormone imbalances. Many couples find that using an FABM helps them feel more in control of their fertility journey, and can use their charts as data to make informed decisions.
FABMs for Monitoring Your Health
Did you know your menstrual cycle can give you clues about your overall health? It’s like your body’s monthly report card, and FABMs help you read it.
For example, if you’re not seeing the typical changes in cervical mucus or your cycles are super irregular, it could be a sign that something’s off hormonally. Irregular cycles might point to conditions like polycystic ovary syndrome (PCOS) or thyroid issues, both of which can impact your health and fertility.
When you track your cycle over time, you start to notice patterns that can tell you a lot about your body’s hormone levels. And if something seems off, you’ll have the data to bring to your doctor or healthcare professional for more targeted support.
Why More Women Are Choosing FABMs
So why are more women turning to FABMs? Here are a few reasons:
Hormone-Free: If you’re looking for a natural alternative to hormonal birth control, FABMs offer an effective, side-effect-free option.
Low-Cost: After you learn the method (which typically involves an upfront cost), FABMs are incredibly affordable, especially compared to long-term costs of contraceptives.
Better Health Insights: By tracking your cycle, you’re not just managing your fertility—you’re also learning about your body and spotting any potential health issues early on.
Relationship-Building: Many couples find that FABMs improve communication and intimacy. Tracking fertility together can bring a new level of teamwork to the relationship. Read more about couple relationships and sexual satisfaction in this recent study.
The Bottom Line
Fertility-Awareness Based Methods are a natural, effective, and empowering way to manage your fertility and monitor your health. Whether you’re looking to avoid pregnancy, achieve it, or just understand your body better, FABMs give you the tools to take control of your reproductive health.
While they do require some education and dedication, the payoff is huge. You’ll feel more connected to your body and more confident in making decisions about your health. If you’re looking for a hormone-free, holistic approach to family planning, FABMs might be just what you’ve been searching for!
And if you’re interested in learning how to chart using the FEMM method listed above, I offer a 1:1 FEMM Cycle Charting program - reach out to work with me!
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