10 Best Wearable Tech for Tracking Hormonal Changes
Let’s be honest, we all have so many things we need to keep up with! And, often life gets in the way of keeping up with all ups and downs of our hormonal changes. No matter if you are tracking your hormones to get pregnant, not get pregnant, manage menstrual issues or to understand your mood swing and body changes, it’s important to keep track! Hormonal fluctuations affect everything from energy levels to mood and sleep, making it crucial to track these changes for better health management.
For me, managing my lifestyle with Endometriosis, navigating PMS symptoms, trying to optimize your fertility, keeping tabs on your hormonal patterns helps me identify trends and make informed decisions about your health. Thankfully, wearable tech has made this easier and more accessible. Here are 10 innovative devices that help track hormonal changes, menstrual cycles, and overall well-being.
Understand Your Hormonal Cycle
How to Track Hormonal Changes: A Guide to Understanding Your Body
Before you start tracking, it’s important to understand the basics of your hormonal cycle. Hormones like estrogen, progesterone, and cortisol fluctuate throughout the month, impacting your mood, energy levels, and physical symptoms. Knowing the phases of your menstrual cycle can help you recognize patterns:
- Menstrual Phase (Days 1–5): Hormones are at their lowest, and you may feel tired.
- Follicular Phase (Days 6–13): Estrogen rises, increasing energy and mood.
- Ovulation (Days 14–16): Hormones peak, and fertility is at its highest.
- Luteal Phase (Days 17–28): Progesterone rises, and PMS symptoms may appear.
Best Wearable Tech for Tracking Hormonal Changes
1. Oura Ring
The Oura Ring is a sleek, minimalistic wearable that tracks body temperature, heart rate, and sleep—all of which can signal hormonal changes like ovulation or menstrual phases.
Why It’s Great:
- Provides temperature insights to predict cycle phases.
- Syncs with an intuitive app for detailed health metrics.
- Doubles as a stylish piece of jewelry.
Who It’s For:
Women seeking discreet, comprehensive health tracking.
2. Apple Watch
The Apple Watch offers a dedicated Cycle Tracking app, allowing you to log period data and predict fertile windows. Combined with stress and sleep tracking, it’s a versatile tool for hormonal health.
Why It’s Great:
- Monitors heart rate and stress levels.
- Syncs seamlessly with other Apple devices and apps.
Who It’s For:
Tech enthusiasts who value multi-functional devices.
3. Ava Bracelet
Specifically designed for fertility and hormonal tracking, the Ava Bracelet monitors skin temperature, breathing rate, and heart rate variability to predict fertile windows and menstrual phases.
Why It’s Great:
- Tracks five key health parameters overnight.
- Provides detailed insights into fertility and cycle phases.
Who It’s For:
Women trying to conceive or seeking detailed cycle data.
4. Fitbit Sense & Versa Models
Fitbit’s Sense and Versa models include menstrual cycle tracking alongside fitness and wellness tools. They also monitor stress and sleep patterns, which are influenced by hormones.
Why It’s Great:
- Tracks physical activity, sleep, and cycle symptoms.
- Offers reminders for fertile windows and upcoming periods.
Who It’s For:
Women looking for a fitness tracker with hormonal health features.
5. Tempdrop
Tempdrop is a basal body temperature (BBT) monitor that provides precise readings, making it a reliable tool for tracking ovulation and hormonal changes.
Why It’s Great:
- Tracks temperature automatically during sleep.
- Works well for fertility awareness and cycle tracking.
Who It’s For:
Women practicing natural family planning or fertility awareness methods.
6. Bellabeat Leaf Urban
The Bellabeat Leaf Urban combines style with functionality, offering activity, sleep, and stress tracking alongside menstrual cycle monitoring.
Why It’s Great:
- Worn as a necklace, bracelet, or clip for versatility.
- Tracks physical and emotional wellness holistically.
Who It’s For:
Women seeking a stylish, multi-functional wearable.
7. Garmin Lily
Garmin Lily is an elegant smartwatch with built-in menstrual cycle tracking, stress monitoring, and fitness tracking features.
Why It’s Great:
- Offers a sleek design with essential health insights.
- Tracks hydration, respiration, and energy levels.
Who It’s For:
Women wanting an elegant yet functional smartwatch.
8. Whoop Strap
The Whoop Strap tracks heart rate variability, sleep, and recovery metrics, offering insights into how hormonal changes affect performance and recovery.
Why It’s Great:
- Provides real-time feedback on recovery and strain.
- Helps optimize sleep and activity based on hormonal patterns.
Who It’s For:
Athletes or highly active individuals focused on peak performance.
9. Elvie Curve + Tracker
Designed for postpartum women and those managing hormonal changes after pregnancy, Elvie Tracker monitors reproductive health and fertility.
Why It’s Great:
- Tracks ovulation, fertile windows, and postnatal hormonal shifts.
- Works with the Elvie app for personalized insights.
Who It’s For:
Postpartum women or those balancing hormonal shifts after pregnancy.
10. Femometer Ring
This wearable tracks basal body temperature, heart rate, and sleep to predict ovulation and monitor menstrual phases. It syncs with the Femometer app for easy data visualization.
Why It’s Great:
- Provides accurate temperature readings for cycle tracking.
- Ideal for fertility and hormonal health insights.
Who It’s For:
Women seeking a budget-friendly, reliable tracking tool.
How to Use a Health Journal with Your Tech Device to Track Hormones
Pairing a health journal with your wearable tech is a powerful way to gain deeper insights into your hormonal health. While wearable devices provide real-time data on metrics like temperature, heart rate, and sleep, a health journal allows you to capture subjective experiences, track patterns, and make more informed decisions about your wellness routine.
1. Sync Your Device’s Data with Your Journal
Start by reviewing the daily or weekly reports generated by your wearable tech. Most devices sync with apps to provide data on menstrual cycles, stress levels, sleep patterns, and more.
How to Use This Data in Your Journal:
- Log your daily temperature, heart rate, or sleep quality to identify patterns.
- Note any key observations, such as elevated temperature during ovulation or disrupted sleep during certain cycle phases.
2. Record Subjective Symptoms and Experiences
Wearable tech tracks metrics, but it can’t capture how you feel. Use your journal to document physical and emotional symptoms, like fatigue, mood swings, or cravings.
What to Include:
- Physical symptoms (bloating, cramps, headaches).
- Emotional states (irritability, anxiety, or happiness).
- Triggers (specific foods, stress, or changes in routine)
3. Track Lifestyle Factors Alongside Your Data
Combine your wearable’s data with notes on your diet, exercise, and self-care routines. This holistic approach helps you pinpoint lifestyle factors that influence your hormones.
How to Track:
- Log meals and hydration, noting if certain foods exacerbate symptoms.
- Record workouts or gentle movements like yoga and note how they impact your energy levels.
- Document sleep quality and how nighttime routines affect your rest.
4. Set Goals and Reflect on Progress
Use your journal to set small, actionable goals based on the insights from your wearable device and personal notes. Reflect regularly to identify what’s working and what needs adjustment.
How to Reflect:
- Review weekly patterns for consistency (e.g., better energy after increasing hydration).
- Adjust habits or routines to improve symptoms or enhance metrics.
- Celebrate small wins, like improved sleep or fewer PMS symptoms.
5. Use Your Journal as a Communication Tool
When visiting a healthcare provider, your journal becomes an invaluable tool. Pairing your wearable’s data with detailed notes provides a comprehensive picture of your hormonal health, making it easier for your doctor to offer personalized recommendations.
What to Share with Your Doctor:
- Wearable device trends (e.g., temperature fluctuations, sleep disturbances).
- Logged symptoms and patterns (e.g., mood swings linked to cycle phases).
- Lifestyle changes and their outcomes (e.g., reduced caffeine leading to better sleep).
Why It Works
Combining the objectivity of wearable tech with the personal insights of a health journal creates a well-rounded understanding of your hormonal health. This dual approach empowers you to take control of your wellness, make informed decisions, and track progress in a meaningful way.
Stay in Sync with Your Body
Wearable tech has transformed the way we approach hormonal health. These devices not only provide valuable insights but also empower women to take control of their health journey. Whether you’re tracking fertility, managing stress, or staying active, there’s a wearable for every need.
Explore these options, find the one that suits your lifestyle, and take the first step toward better hormonal health today. Let us know your favorite wearable by tagging @kylacanzater on Instagram—we’d love to hear how you’re syncing with your body!
More Health and Wellness
Explore related blog posts to enhance your wellness journey:
- 5 Ways to Detox Your Body Naturally and Safely
- Sea Moss for Endometriosis: 4 Reasons to Use for Natural Relief for Pain & Inflammation
- 7 Ways to Avoid Holiday Stress While Managing Endometriosis
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It’s Kyla
Hi Healthy Fam!
Living healthy my way is my thing, and Pink Proverb is my place for health and wellness. Focusing on being proactive about health, and living and creating a self-care lifestyle that allows me to be my best self!
I am taking you a long for the ride, and I hope it inspires you to do the same.
I am a Stage IV Endometriosis mom, working hard to stay pain-free. This is my sacred place of inspiration, journaling the things that have helped me along the way.
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