Welcome to part three of a four-part series on how to synchronize your cycle to improve your period problems (be sure to check out parts one and two!).
In this article, we’re going to focus on the luteal phase, which is probably the part of your cycle where things start to get a little hairy (if they haven’t already). Symptoms like bloating, irritability, and cravings (to name a few) can set in and derail your entire system.1 Menstruating people often complain that the last half of their cycle (luteal and menstrual phase) is completely unpleasant because of these problems. Well, we’ve reached this part of your cycle, and I’m here to tell you that your luteal phase can actually be positive, productive, and, yes, symptom-free. You don’t believe me? Read on to find out!
What your body does during your luteal phase
Your luteal phase comes right after ovulation and before your period. Progesterone is the key hormonal factor in this part of your cycle, which usually lasts 10 to 14 days.1.2 The follicle that released an egg during ovulation (also known as the corpus luteum) begins to produce progesterone to prepare the lining of the uterus for implantation. This increase in progesterone is a sign that your body is ovulating. Estrogen begins to decline, while progesterone keeps the lining of the uterus intact in anticipation of a fertilized embryo.1.2
The increase in progesterone also signals your pituitary gland to stop releasing FSH and LH, so only one egg is released into the uterus at a time.1 If the egg is not fertilized, the corpus luteum is reabsorbed into the body towards the end of your cycle, stopping progesterone production and triggering your period 1.2 After steadily declining, estrogen peaks and then plummets just before your period, signaling the body to prepare for another cycle. 1.2
The first half
During the first half of your luteal phase (if your hormones are balanced), you will still have relatively high levels of physical and social energy.1.2 As your hormone levels begin to drop in the second half of this phase, this outward focus turns inward, and you’ll be more likely to emphasize self-care.2 Your energy starts to wane and you start to move at a slower pace, but instead of feeling tired and exhausted, you should feel relaxed and grounded (kind of like coming out of a cold yoga class).2
The progesterone-to-estrogen ratio also increases your awareness, preparing your brain for detail-oriented tasks. 1.2 You may find yourself tackling this to-do list during this phase, while also engaging in activities you consider nourishing (hello, bubble bath) and scaling back on your social calendar.1 Basically, your hormonal chemistry tells you to get things done in preparation for your period, which is a period of rest. So think of your luteal phase as the transition from summer to fall: the leaves start to turn, energy wanes, and you prepare for the long rest of winter (menstruation).
Luteal phase cycle symptoms
So why is this part of the menstrual cycle so unpleasant for so many people? Well, it’s a combination of factors, the first being estrogen dominance. Although the luteal phase is associated with an increase in progesterone, it’s actually too much estrogen that causes most of your cycle problems.1.2 If you don’t make enough progesterone or have too much estrogen (or both), tick off those nasty PMS symptoms that make you curse your circle. During this phase, people may experience a range of unpleasant symptoms such as acne, bloating/fluid retention, breast tenderness, irritability, anxiety, mood swings, fatigue and headaches/migraines due to an imbalance between these two key hormones.
But wait, there’s more!
The second half
In the second half of your cycle, as estrogen declines, your serotonin levels naturally decrease (remember, estrogen enhances serotonin release).2 During your ovulation phase, again right before your period, estrogen increases and can cause stress if your body doesn’t metabolize it efficiently.2 However, as estrogen levels drop during your luteal phase, you may experience depression due to a decrease in serotonin and a decrease in estrogen-promoting brain connections.2 For a quick fix, you might treat yourself to cookies, brownies, or anything sweet to boost your serotonin levels.2
Challenges
Food cravings continue as your appetite and metabolism increase during this phase.2 The decrease in estrogen combined with the increase in progesterone stimulates your hunger and yours energy expenditure can jump up to 16%. These changes are designed to support a potential pregnancy. However, they also trigger food cravings that you may struggle with every month.2 Although the body naturally needs more calories in this phase, People often turn to high-calorie, nutrient-poor foods like chips and cookies to satisfy those cravings, which can negatively affect our hormonal balance (sugar spikes and extra weight are linked to estrogen dominance). 2
This part of your cycle is also associated with a slower gastrointestinal transit time and reduced immunity.2 Have you ever noticed that you rise or fall during your luteal phase? The increase in progesterone causes your muscles to relax, which slows down your gastrointestinal tract and can cause constipation. Your immune system also decreases as hormone levels drop, which prevents the body from attacking a potentially fertilized egg.2 If your hormones are balanced, this change should be unnoticeable. However, if you’re experiencing PMS, you’re more likely to spot a bug.2
Sounds like fun, doesn’t it?
Don’t worry, help is on the way. I’m here to tell you that these issues are not your destiny, but rather the result of hormonal imbalance that, yes, can be treated. Cycle Sync offers a natural and delicious way to combat all these symptoms, realign your hormones and skate through this part of your cycle, symptom-free. Let’s dive in.
Essential nutrients and foods for the luteal phase
Although your body requires more calories during this part of your cycle, luteal phase foods help fight cravings by emphasizing slow-burning carbs that are nutrient-dense, flush estrogen out of your system, and satisfy your hunger.2 Whole grains (brown rice, millet) and high-fiber fruits and vegetables (apples, pears, sweet potato, pumpkin) prevent sugar cravings by stabilizing your blood sugar so you’re not reaching for that extra cookie.1.2 The fiber in these foods keeps you full and promotes normal BMhelping to relieve constipation and estrogen dominance (remember, one way estrogen leaves the body is through the stool). The healthy, natural sugars in these foods also stabilize serotonin levels, which helps prevent depression, mood swings and irritability.1.2
In addition to these killer benefits, luteal phase foods support progesterone production and promote a healthy estrogen to progesterone ratio.1.2 Their nutrient density also boosts immunity (skip raw foods in favor of cooked foods during this phase so nutrients are more easily absorbed).2 Finally, eating more nutrient-dense, higher-calorie foods during this phase will combat the significant drop in energy during your period.2
To remember what to eat here, think of a bountiful fall harvest: apples, pears, squash, sweet potato, pumpkin…you can’t go wrong.
Basic Takeaways
- The luteal phase comes after ovulation and before your period. it is your “inner autumn” and is associated with premenstrual syndrome
- Progesterone is the key hormonal factor in this part of your cycle
- Hormone levels begin to drop in the second half of this phase, energy begins to wane and your focus turns inward
- Your appetite increases, your metabolism increases and you need to consume more calories
- Estrogen dominance is behind most of your cycle symptoms
- Symptoms may include acne, bloating/fluid retention, breast tenderness, irritability, anxiety/depression, mood changes, fatigue, headaches/migraines, food cravings, constipation, lowered immunity
- Lute phase foods emphasize complex carbohydrates in nutrients to combat symptoms and promote hormonal balance
Resources & Recipes for the Ochrine Phase
For a complete list of foods that support your luteal phase, check out Alisa Vitti’s books WomanCode or In Flo.
I also recommend getting a period tracking app (there are many out there) so you know what cycle phase you are in. If you want to take things further, check out the Inito devicethat monitors your reproductive hormones in real time (it’s awesome!). If your hormones are really low, first, I feel you—hang in there—and, second, consider working with a holistic nutritionist and/or functional medicine practitioner for more in-depth support.
Luteia friendly recipes
Related Articles
Next Next
Get ready for the final phase – your period! Although many people dread this part of their cycle, cycle timing offers a natural way to relieve the pain and discomfort you may feel each month. There is hope – I promise.
About the author: Jennifer Gartner is a Certified Nutrition Therapist Master and specializes in nutritional endocrinology. She is a graduate of NTI’s Nutrition Therapist Graduate Program and has dedicated her career to helping people create happiness hormones.
Medical Disclaimer
This blog provides information for educational purposes only and is not a substitute for professional medical advice, diagnosis or treatment by a qualified physician. The information provided should not be used to diagnose or treat a medical condition. Consult your doctor or other qualified practitioner for a medical condition or treatment.
References
- Vitti A. WomanCode. New York, NY: HarperCollins; 2013.
- Vitti A. In Flo. New York, NY: HarperCollins; 2020.
Images: Photo by Vlada Karpovich on Pexels. Photo by Vlada Karpovich from Pexels. Photo by Vlada Karpovich from Pexels
