Keys To Calm In Your Luteal Phase

Last time, in part 3 of our 4-part series, we discussed how to optimize the Ovulatory Phase of the menstrual cycle. Today we’ll be breaking down how you can encourage a healthy and balanced luteal phase to feel your best in the week or so leading up to your period.

The luteal phase is all about slowing down, finding more ease and giving your body the rest it’s craving. This phase occurs around day 15 until the start of menstruation and typically lasts 12-14 days. The main focus of this phase involves: ramping up progesterone, which encourages calm, supports the ability to hold a fertile egg, and eases PMS symptoms.

Nutrition Keys for the Luteal Phase

Just as in every phase, supporting your body and hormones with proper nutrition is essential during this time. Here are some ways to do this:

• Lowering caffeine intake by swapping coffee for antioxidant-rich matcha or green tea, or even herbal teas or turmeric lattes can help make this transition period easier and reduce menstrual cramps when your period comes.

• Listen to your body if you’re more hungry during this time. It’s normal for the body to need more nourishment, especially more carbohydrates in the luteal phase, so don’t feel bad! Do your best to choose healthier options for foods you may be craving!

• Avoid refined sugars, refined carbohydrates and fried foods during this time, as these foods promote oxidation and inflammation in the body, which wreaks havoc on our hormones and can lead to more difficult periods.

• Naturally sweetened dark chocolate, honey-sweetened turmeric lattes, sweet potatoes, whole fruits and other natural whole-food sources of carbohydrates such as quinoa are good options.

• Getting adequate, healthy fats are also important during this time, especially omega-3s from foods like fish, and consuming sesame and sunflower seeds can help support progesterone.

Fasting During This Phase

Generally, fasting is not recommended during this time and should not be forced, as it puts more stress on the body and hormones. Fasting can increase cortisol levels, making some women feel more anxious or irritable, affecting blood sugar levels and competing with progesterone production, which is not optimal during this phase.

The Time to Slow Down & Turn Inward

Many women struggle at this time because they don’t feel their most confident and energetic selves, but it’s important to take this time to really slow down. Just like in your ovulatory phase, the luteal phase has benefits of its own. Self-reflection, self-care, nourishment and nurturing oneself is encouraged.

Lifestyle Factors to Support the Luteal Phase

If you find yourself rushing, stressed, overly busy, not prioritizing sleep, always on the go and putting everyone’s needs above your own, overtime living this way will add up and work against you during this phase and your body and mind will feel it.

Practices such as journalling, gentle exercise such as walking or yoga, quality sleep, prioritizing rest and other forms of self-care can help you feel your best. It’s the perfect time to give yourself permission to slow down, read a good book and take a relaxing bath! Personally, I think there is such freedom in allowing this phase of my cycle to happen naturally and slowing down as my body needs, instead of always pushing through.

If you find yourself feeling anxious, irritable or moody and exhausted, take these as signs to slow down and listen to your body. But also know that feeling this way to an extreme is not normal and often points towards imbalances in hormones, such as low progesterone, the hormone that makes us feel calm and in love with our life.

If this is an area you struggle, please reach out to us for help! We’re here for you.

Sources:

Fast Like A Girl by Dr. Mindy Peltz

Beyond The Pill by Dr. Jolene Brighten

https://drbrighten.com/how-to-exercise-with-your-cycle/