Looking at the menstrual cycle through an energetic lens: luteal phase energetics:
There are 4 main phases of the menstrual cycle, starting with menstruation, the follicular phase, ovulation right in the middle and finally the last phase, the luteal phase. This typically begins between day 14 – day 20 of the cycle and ends the first day you bleed.
The phases of the menstrual cycle are similar to the changing seasons here on earth as well as the cycle of the moon, building and shedding, creating something new and letting the old fall away. The menstrual phase is like our winter, the follicular phase like our spring, ovulation like our summer and the luteal phase like our fall.
This is a helpful way to look at our menstrual cycle when we’re considering how to best support our bodies with the changes it goes through each month. We’re going to have different needs during each phase. What keeps us functioning from a place of alignment will be different in each phase. So, from an energetic standpoint, things are going to be slowing down in the luteal phase, coming to an end and we’re going to want to approach our life, daily routine, self care habits, etc., in the same way.
Hormones during the luteal phase:
Post ovulation we move into the luteal phase where testosterone will start to drop as well as estrogen for the first part of this phase. Estrogen supports our memory, learning and mood. Testosterone supports our sex drive, strengthens our muscles, arteries and nerves and improves mental clarity and sharpness.
Progesterone on the other hand starts to rise during the early stages of the luteal phase as it helps the body prepare for potential pregnancy. Estrogen will rise a little bit as well after its initial drop in the beginning of the luteal phase, then reach a peak during the middle of this phase but this phase is a progesterone dominant phase. Progesterone supports cognitive function, mood, inflammation, neurogenesis and regeneration. It has a calming and protective effect on the brain. If an egg is fertilized, pregnancy occurs and progesterone will continue to rise and remain high throughout the first trimester. In the absence of a pregnancy, progesterone will drop in the second half of the luteal phase. At this point you’ll see a drop in all 3 of these hormones.
These are the normal fluctuations throughout the luteal phase of the cycle. Balance of these steroid hormones as well as other steroid hormones like cortisol, peptide hormones like insulin and glucagon and amino acid derivative hormones like melatonin and adrenaline is important for a healthy luteal phase. Every chemical messenger can have an impact on this phase of the cycle. Every system of the body can have an impact on this phase of the menstrual cycle. The systems of our body are not separate pieces working independently, each system works together and can have an effect on our health. This is why, it’s important to address supporting the luteal phase from all different angles. When we’re thinking about supporting the luteal phase we’re looking for hormone balance, this means having the correct amount of hormones to support these natural fluctuations.
Signs of hormone imbalance during the luteal phase:
- Bloating
- Breast tenderness
- Fatigue
- Mood Swings
- Irritability
- Food Cravings
With the natural hormone fluctuations that happen, anyone with a cycle can experience some degree of these symptoms throughout this phase. However, they can be minimized, for some nearly nonexistent, with the proper support. It’s when we’re not in alignment with these changes, meaning there’s an excess of hormones or a deficiency of hormones, is when these symptoms become our normal for this phase.
Support for the Luteal Phase: Nutrition:
Since the luteal phase is progesterone dominant phase, we’re going to focus on what we need nutritionally to support progesterone production. Progesterone is produced by the corpus luteum (developed from the follicle that releases the egg from the ovary) during the ovulatory phase of the cycle. So, to support the luteal phase we first need make sure we have a strong ovulation, that ovulation actually occurs and that it creates a strong corpus luteum. This way we have an adequate amount of progesterone to support this phase in either direction, pregnancy or not, minimizing/eliminating symptoms of hormone imbalance.
Nutritional Support for Ovulation:
- Proper hydration: 64 oz filtered water or in combination with other clean fluids, herbal teas, coconut water, etc.
- Amino Acids: Organic grass-fed beef, bison, elk, organic pasture-raised chicken, wild-caught fish – omega-3s, B vitamins, vitamin A
- Leafy Greens: Kale, spinach, collard greens, arugula, Swiss chard, etc. for magnesium, potassium and calcium support
- Berries: For antioxidant support, vitamin C and E
- Nuts and Seeds: Flax, pumpkin seeds, chia seeds, hemp seeds, walnuts, almonds, pecans, cashews, etc. for healthy fats, hormone production and regulation
- Beta-carotenes paired with Vitamin A rich animal foods for easier conversion/absorption in the body: carrots, winter squash, sweet potatoes, leafy greens, Brussel sprouts, broccoli
Once we know we’re ovulating and we’ve had a strong ovulation, meaning we’ve produced enough progesterone, we’re in an optimal place to move on to the luteal phase.
Nutritional Support for the Luteal Phase:
- Incorporate the same nutrient dense and nourishing foods that you are during the ovulatory phase AND to dial in on the hormone fluctuations that are happening in the luteal phase it can be supportive to add in:
- Starchy vegetables/fruits on the higher glycemic scale – potatoes, sweet potatoes, winter squash, root vegetables (carrots, beets, turnips, parsnips, etc.), mangos, bananas, pineapple, etc. – Incorporating these is especially important during the second half of the luteal phase because it’s during this time that our progesterone will have dropped drastically, if we don’t have enough of this hormone we can experience more of/more intense cases of the symptoms listed above. These foods can be helpful because progesterone requires glucose for production, which is why you often see people experiencing sugar cravings at this time. It’s a normal reaction to these changes in hormones, we just need to support ourselves with sugars that will work to our benefit like the ones listed above.
- Phytoestrogens – Soy foods and products (especially important here to choose organic as soy is one of the most genetically modified foods and can have the opposite effect you want if you’re consuming the non-organic types): tempeh, tofu, miso, soy sauce. Parsley, garlic, peaches, strawberries, blackberries, broccoli, cabbage, collard greens These are plant compounds that act like estrogen in the body. Because of this they work to modulate our estrogen levels, whether there is excess estrogen or lack of estrogen. This can be support when we’re having these rises and falls of estrogen during the luteal phase.
- Seed Cycling – You may have heard about this; it’s trending quite a bit now a days. It’s the practice of rotating out different seeds throughout the different phases of your cycle. So, for luteal, you’ll want to focus on incorporating more sesame and sunflower seeds. These seeds support progesterone production, which as mentioned drops during the second half of the luteal phase. They both contain lignans, a type of polyphenol that supports hormone regulation as well as fatty acids that help modulate inflammation. Excess inflammation can cause a response from the adrenal glands which can lead to hormone imbalance.
- Herbs – Rosemary is very grounding and can help with mood swings, can also improve focus. Burdock Root can help ease inflammation. Lemon balm, Lavender, Chamomile and Tulsi all can provide a calming effect, ease stress and promote relaxation.
Basic Nutrition Recommendations for the whole cycle:
- Balanced macronutrients (protein, fat, carbohydrate) in each meal and snack. This is important for blood sugar balance. Why is blood sugar balance important for hormone balance? Because blood sugar is regulated by hormones as well. Steep rises and falls of blood sugar can increase our release of insulin and cortisol, pushing out more energy for the production of these hormones and less energy for the production of our sex hormones.
Keeping our blood sugar stable plays a huge role in creating a happier, symptom free, menstrual cycle.
- Avoid skipping meals – This one is just as important as balancing macronutrients, if not more. By skipping meals, you’re putting your body in a state of stress, spending too much time in the sympathetic state and not enough time in the parasympathetic state. Here you’re exhausting your adrenals, they’re pumping out more of the stress hormone, cortisol, trying their best to provide you with energy. Again, the body is using up more of its energy for this type of hormone production and less energy and regulation is spent on the sex hormones.
Movement:
We always want to make sure we’re incorporating movement in some form or another throughout our days. Certain types of movements may be more effective/beneficial during certain phases of the menstrual cycle. For the luteal phase, we can go back to thinking about the energetics of this phase. We’re in fall season so things are beginning to slow down, many of our hormones will dip during this phase, which means our energy levels can dip. To avoid putting more stress on the body, which as we’ve discussed can create hormone imbalances, avoid high intensity workouts and instead focus on:
- Gentle and nourishing movements –
- Yin, Kripalu, Restorative Yoga
- Qigong/Tai Chi
- Slow Sensory Walks in Nature
- Scheduling more of your activity earlier in the day when you have more energy
Note:
Pay attention to what movements your body, mind and spirit are calling for. Each person is unique and will have different needs. The main thing to focus on in terms of movement for this phase is reducing stress, this means all types of stress, stress on the body as well as mental/emotional stress. Whatever movements you discover that allow you to destress and slow down will be beneficial for hormone balance during this phase.
Sleep:
Sleep is obviously going to be important throughout the entirety of your cycle. We want to emphasis it even more in the luteal phase. With this slowing down energy, decreasing energy levels, the restoration that happens during sleep is imperative. With the more drastic hormone fluctuations that occur during this phase, focusing on hormone balance is crucial.
Melatonin is the hormone involved with regulating sleep, it’s what helps us fall asleep and adequate levels of melatonin keep our circadian rhythm in check. All of our other hormones, including our sex hormones can impact our sleep and our quality of sleep creates balance or imbalance in these hormones. So here are some suggestions to improve sleep quality and support hormone balance for a happier and gentler luteal phase:
- Get sunlight first thing in the morning to regulate your sleep cylce and improve melatonin levels
- Reduce screen time at night – set an alarm or timer on your phone that deactivates apps after a certain time. Give yourself at least an hour of screen free time before bed.
- Invest in black out curtains or a sleep mask
- Get enough mental and physical activity throughout the day
- Reserve the bed for only sex and sleep so your brain can register it for these things
- Try to go to sleep and wake at the same time, this can also support your body’s inner clock, your natural circadian rhythm.
- Ensure your bedroom is at a comfortable temperature
- Develop a way to wind down: make a to do list for the following day, meditate, journal your thoughts and feelings, journal about what you’re grateful for, do some deep breathing, qigong or calming yoga practice.
Stress:
Managing stress and building emotional resilience can have a profound effect on hormone balance. Increased irritability and mood swings can be common for some during this time of intense hormone fluctuations. With increased stress and minimal emotional resilience, we can again see more stress put on the adrenals. With exhausted adrenals, we’re left with less energy for supporting and balancing our sex hormones, which need extra attention during this time. Here are some suggestions for building emotional resilience:
- Writing a list of negative thoughts and replacing them with positive thoughts.
- Writing in a daily gratitude journal.
- Self-awareness practice where you look at the pieces of a stressful event, “what made this happen?”, “how did I react to it”, “What was the effect of my reaction”.
- Maintain a healthy lifestyle with daily movement practices and a strong nutritional foundation.
- Communicate often
- Learn to say no
- Accept feedback and criticisms
- Connect with nature often through wilderness or even your own backyard.
- Dancing
- Singing
These are simply suggestions, there are so many ways to manage stress and build emotional resilience, find the ones that resonate with your unique soul.
Relationships:
Biologically we’re wired for relationships, our bodies will feel an innate sense of safety with other humans around. You can understand how just being in the presence of other people would impact our stress and in turn effect how balanced our hormones are. Of course, no matter what phase of our cycle we’re in we want to work to cultivate healthy relationships, connections where we feel safe and connections that are worth putting forth more effort for the long term. This includes cultivating a healthy relationship with ourselves.
During the luteal phase you may find you feel like less of social butterfly, slowing down and turning inward, looking to deepen the relationship with yourself. Make sure to honor this. It’s okay to take time to retreat to your cave, so to speak or not (maybe you’re going to a literal one like in the picture above). Either way this is a great time for introspection and deepening the relationship with the self. Suggestions for supporting relationships with self and others during the luteal phase:
- Spend time doing some self reflection with some free form journaling
- Connect one-on-one with those you know you feel emotionally safe around
- Look for reflections of yourself in nature – where do you see nature going through its own luteal phase? – investing in relationships with the land can stimulate the parasympathetic nervous system, in turn supporting hormone balance
- Nurture close connections by taking time to actively listen to one another. Reflect on any traumas from your past that may be playing out within your present relationships. Look for ways to release and transform these to deepen your bonds. Julie Menanno is an excellent resource: Julie Menanno (@thesecurerelationship) • Instagram photos and videos
- Try couples therapy
- Whenever possible limit interactions with toxic people – this is always important, but the luteal phase can be a vulnerable time and it’s important that we harness this time to water the relationships that are supportive and sustainable.
This phase will start to open you up to the areas of relationships where you can grow and transform. Honoring the emotions that arise around connections can support a healthier and happier luteal phase.
Deepening your Knowledge and Support System:
- Interested in discovering how to support the other phases of your cycle?
- Want guidance and support in a safe environment?
- Want a customized nutrition plan tailored to each phase of your cycle?
Please contact me and we’ll schedule an intake session.