How to Not Feel Delulu in Your Lulu Phase (Luteal Phase)
I know I am not the only one who has experienced this, and you should not feel alone or think it is something you just have to put up with 🤍
What is the luteal phase?
The luteal phase occurs in the week prior to your period. After ovulation, oestrogen and testosterone drop, and progesterone becomes the dominant hormone. This leads to a higher basal body temperature and an increased appetite as the body prepares for menstruation.
Common symptoms experienced
This is the phase where many people experience PMS symptoms. You may not experience all of these:
Mood swings
Feeling tired
Excess water retention
Bloating
Constipation
Increased appetite and changes in cravings such as sweet or salty foods
Lower back pain
Headaches
Changes in sex drive
Breakouts
CrampingNausea
Common conditions that can impact the luteal phase
PCOS
Thyroid disorders, both hypothyroidism and hyperthyroidism
Luteal phase defect
Hyperprolactinemia
Endometriosis
PMDD
Chronic stress
Overexercising
What you can do to support your body
Mood regulation: Incorporate breath work, gentle movement, and regular exercise to support your nervous system
Magnesium rich foods: Pumpkin seeds, dark chocolate, leafy greens
Track your cycle: Apps like Stardust, Flo, or the Health app can help you understand your patterns. You can also consider wearable devices such as an Oura Ring or Ultrahuman
Vitamin B6 foods: Bananas, chickpeas, salmon, potatoes
Anti inflammatory foods: Sardines, wild caught salmon, turmeric, and ginger
Calcium-rich foods: Sardines, milk, nuts and seeds, leafy greens
Detoxing foods: Watermelon, dandelion tea, cruciferous vegetables (like broccoli, cauliflower, cabbage)
When to seek further support
Severe PMS or suspected PMDD
Heavy spotting before your period
A short luteal phase of less than 10 days
Debilitating cramps prior to menstruation
Please note, if you are experiencing extreme changes in mood during your luteal phase or menstruation, such as rapid shifts from feeling happy to sad, persistent low mood, or any suicidal thoughts, it is important to seek support from your doctor or psychologist. They can assist with a mental health care plan and further investigations, including assessment for PMDD. You can also contact organisations such as Beyond Blue on 1300 22 4636 or Lifeline on 13 11 14.
If you feel you need additional support, you are welcome to book a naturopathic consultation. We can take a deeper look at your symptoms together and help you better understand and support your cycle.
