You probably don’t hear much about the luteal phase of your menstrual cycle. It’s the phase that comes after ovulation and before menstruation, and aside from some of the negative symptoms associated with this phase, it usually doesn’t get much attention. So, it’s unsurprising that most women don’t think about ways to support their luteal phase, let alone finding tips for supporting luteal phase.
I’m sure you know I think every phase is equally important. When you fine-tune your wellness habits to fit your body’s needs, you can achieve vitality and feel good throughout your entire menstrual cycle.
Symptoms Associated with Luteal Phase
Since this phase comes right before your period, it’s most commonly associated with PMS. However, most women don’t experience PMS until around the last week of the luteal phase.
Due to fluctuations in hormones, you may notice bloating, constipation, and other digestive issues. Some women also notice mood swings, water retention, carb cravings, and even migraines.
But with the proper support, you can make it through the luteal phase with fairly steady energy and little to no noticeable symptoms.
During this part of your cycle, the focus should be on supporting detoxification and digestion, as well as preparing your body and life for a winding down of energy.
7 Ways to Support Luteal Phase
- Eat more fiber. Adequate amounts of fiber help carry excess estrogen and toxins out of the body. I also have a list of luteal phase foods you can use to meal prep during this time.
- Magnesium bath. Not only are magnesium baths a great way to relax, but you can also absorb magnesium through the skin. Magnesium is responsible for many essential bodily functions and plays a role in detoxification and hormone balance.
- Get organized. This one technically does not support the luteal phase. It’s more of a tip to work with your natural rhythm. You might notice you have more focus, so this is a great time to finish up projects or plan projects.
- Pick up some cinnamon. Sprinkle this spice on your favorite smoothies, oatmeal, and desserts for a blood sugar-stabilizing boost. Achieving more stable blood sugar allows can help with mood and cravings while promoting hormonal balance.
- Eat some carbs. It’s likely that you’re craving more carbs during this time, and there’s a reason for that. Your body actually has a higher caloric need after ovulation. Reaching for nutrient-dense complex carbs like sweet potato, soaked brown rice, and oatmeal is actually a good idea.
- Book a massage. A relaxing massage can help manage stress and encourage lymphatic drainage. If a massage therapist isn’t in your budget, give yourself a mini foot massage with these reflexology socks.
- Stay properly hydrated. Another way to make sure you’re releasing toxins and avoiding bloating is to make sure you’re getting enough water. Don’t forget to add some minerals and electrolytes if you use filtered water.
This phase of your cycle can be pleasant if you give your body what it needs to feel its best. This is another way to work with your body’s natural rhythm and feel your best. Always consult your healthcare provider if you feel your symptoms are abnormal or may be related to a chronic condition. I hope these tips for supporting luteal phase help you live more in harmony with your cycle so you can thrive!