You know those days after your ovulation and close to your period when your energy levels are low, your mood is all over the place, and a small comment can make you cry? That’s the luteal phase of your menstrual cycle speaking, and it can be quite loud.
The luteal phase and its symptoms can feel chaotic and draining, but that’s because of your hormones. Let’s break down what happens during the luteal phase of your menstrual cycle and how you can survive it with grace (and without losing your mind).
What Is the Luteal Phase?
The menstrual cycle has 4 phases, and your luteal phase happens after ovulation and ends before your period. In most women, it normally lasts about 14 days (10-14 on average), starting after the egg is released. This is the part of your cycle that prepares your uterus (womb) for pregnancy in case it occurs during ovulation. To do that, your hormones shift: progesterone rises, and oestrogen falls.
When the mature egg is released after ovulation, the little sac in your ovary that housed the egg (that is, the follicle) doesn’t just disappear. Instead, it transforms into something called the corpus luteum, which low-key sounds like a fancy magical spell. The corpus luteum secretes progesterone, which makes the lining of your uterus thick and cozy in case a fertilised egg implants.
At the same time, oestrogen, whose job is to help the egg mature for ovulation, naturally drops. Oestrogen usually gives you that hot-girl, I can conquer the world energy, so when the level drops, it might make you more irritable and forgetful. Then, later in the phase, your body starts to produce more prostaglandins to help your uterus contract and shed its inner lining if pregnancy doesn’t occur.
These shifts explain why this phase can feel like a rollercoaster.
Symptoms of the Luteal Phase
1. Low Energy: Progesterone slightly increases your basal body temperature, which makes your body work harder and makes you burn more energy doing normal things. It also slows down your nervous system, which can make you feel tired, sluggish, and just off.
2. Mood Swings: You know that feeling that you’re fine in one moment and in the next, you’re crying over something “minor” like your brother eating your leftover peppered chicken? Blame it on progesterone. Progesterone affects neurotransmitters like serotonin and GABA, which regulate mood and emotional balance.
3. Gut Chaos: Progesterone has the power to relax the muscles in your digestive system, which can slow down digestion, cause gas and bloating, and lead to constipation. As if that’s not enough trouble, right before (and during your period), prostaglandins, which contract the uterus, also have the power to contract the muscles in your digestive system, and this can cause “period diarrhoea”.
You can read more about period vs poop and why your cycle messes with your gut here.
4. Breast Tenderness: Progesterone also makes your breasts swell and feel more sore, especially in the days leading up to your period.
5. Cravings: Your brain wants more serotonin, the feel-good hormone, to make you feel good. That’s why you crave carbs and want to chill with a big cup (or tub) of ice cream and your favourite chocolates during this phase.
6. Breakouts: Hormonal shifts in progesterone and oestrogen can increase oil production in your skin. That’s why your skin might be glowing during your follicular phase, and you might have more acne and noticeable breakouts during your luteal phase.
7. Poor Sleep: Progesterone makes you feel sleepy, but can also disturb your ability to sleep. So, you might feel tired and drowsy but still struggle to sleep. The irony is wild.
Tips for Surviving the Luteal Phase
1. Adjust Your Schedule
Luteal days are for softness. This is not the time to run a marathon or start a 7-day deep-clean of your entire house. Progesterone is slowing you down, and that’s normal. Instead:
- Focus on low-intensity activities like walking, stretching, or yoga.
- Reduce intense workloads if possible and break big tasks into smaller steps.
- Give yourself grace if you need more naps or downtime.
2. Eat Right
Food can be your secret weapon. Eat:
- Complex carbs, like oats, sweet potatoes, and brown rice, keep blood sugar steady and calm cravings.
- Magnesium-rich foods, like spinach, beans, and nuts, help with bloating, mood swings, and cramps.
- Fibres help with digestion and can reduce extra bloating.
3. Gentle Exercise
Exercise is great for increasing endorphins, reducing mood swings, and reducing bloating, but you don’t need to exercise like you’re training for the Olympics during this phase to achieve that. You can do gentle movements like walking, yoga, Pilates, or low-impact strength work.
4. Manage the Physical Symptoms
If you experience bloating:
- Reduce salty foods.
- Take some ginger or peppermint tea.
- Don’t wear tight clothes that make the discomfort worse.
For breast tenderness:
- A supportive bra can do wonders.
- Apply warm compresses.
- Reduce caffeine if it worsens symptoms.
If you’re having breakouts:
- Stay consistent with your skin-care routine.
- Avoid the urge to try new, harsh products during this phase.
- Use mild moisturisers.
5. Improve Your Sleep
Good sleep can make a big difference.
- Take a warm shower before bed.
- Dim the lights in your room at night.
- Avoid heavy meals right before sleeping.
- Keep phones and laptop screens away at least 30 minutes before bed.
- Reduce caffeine in this phase of your cycle.
6. Support Your Mental Health
Your mental health is just as important as your physical health. Do activities that can relax your mind and make you happy, whether it’s journaling, meditation, listening to your favourite music or podcasts, or watching your favourite shows for the millionth time.
A useful tip is to track your cycle to know when your luteal days are coming. This would help you emotionally prepare for this phase.
7. Know When to Speak to a Doctor
The luteal phase is uncomfortable, but if your symptoms are severe, disrupting your normal life, causing relationship or work issues, or coming with extreme emotional shifts, you may be dealing with PMS or PMDD (Premenstrual Dysphoric Disorder).
It is very important that you speak to a doctor here or a mental health specialist to help you manage the symptoms better.
Final Thoughts
The luteal phase might feel like a lot, but it’s just your body doing its job. Hormones are busy behind the scenes, and all those mood swings, cravings, bloating, and low energy are normal. The key is knowing what’s happening, taking care of yourself, and giving yourself grace.
Tracking your cycle and knowing when your luteal phase is coming can help you prepare better. You can download the Fertitude app by clicking the link at the bottom of your screen to help make things easier.
