How To Survive Your Luteal Phase: Holistic Health Tips

The luteal phase is the time in your menstrual cycle after ovulation and before your period, and it is also when women can start to experience those dreaded symptoms of premenstrual syndrome (PMS) - like low energy levels, moodiness, bloating and cravings. But it doesn’t have to be this way! Let’s delve into a few strategies to help during this dreaded phase. 

SO, WHAT'S GOING ON HORMONALLY?

Progesterone is rising and is responsible for the thickening of the uterine wall, preparing for a fertilised egg to be implanted. If implantation doesn’t occur, the uterine lining will shed (you can think of this as your period). This is quite a significant event for the female body to go through and requires a lot of energy.

NUTRITION

Nutrition plays a significant role in how you may cope with your luteal phase. Who notices an increase in appetite before your period? Your Basal Metabolic Rate (BMR) increases 10-20% during the luteal phase, in other words your body needs more calories during this time. Cue hunger!

The first step towards surviving your luteal phase is eating to honour your increased hunger level without guilt or fear. Focus on balanced meals with a combination of carbohydrates, protein and healthy fats each meal. 

Increasing low glycaemic index carbohydrates, like sweet potatoes and root vegetables, quinoa and rice can help keep you full but also provide you with stable energy, rather than processed carbohydrates. Increase intake of magnesium rich foods like cacao, dark chocolate, leafy greens, nuts and pumpkin seeds to help support energy production and counteract PMS and period pain. Did you know our famous clean hot chocolate blend, Moon Mylk, contains 25% of your RDI for magnesium?

Digestion can also be slower during this time, which may mean that raw foods like salads and smoothies can be harder to digest. To help, focus on eating more warm cooked foods to give your digestion some extra love. 

ENERGY LEVELS

Although our natural energy levels fluctuate and lower during this time, the surrounding world doesn't slow down. You may not be able to cut back hours at work or family commitments, but during this time, be sure to prioritise your own rest. Whether it's going to bed an hour earlier, allowing yourself to sleep in a little longer, indulging in self care, skipping a high intensity workout or just slowing down altogether. You may also be less interested in being social and prefer doing things solo during this phase, so keep this in mind when it comes to planning your social calendar or important work events. 

MOVEMENT

The luteal phase is the perfect time to focus on lower impact workouts, especially if you feel your energy levels are naturally lower at this time. Focus on slower and more gentler movement - this may be yoga, Pilates, walks or stretching. Continuing with higher impact workouts may be more detrimental than beneficial during this time, especially if you are prone to experiencing lower energy, PMS or period pain. 

By incorporating dietary and lifestyle changes tailored to the luteal phase, you can reduce PMS symptoms and feel better in the days leading up to your period.