How to thrive in the luteal phase
The luteal phase, the period between ovulation and the start of your period, can be a time when many women experience hormonal changes that impact their mood, energy levels, and even appetite.
Here are some tips to help thrive during this phase:
1. Focus on Nourishing Foods
Complex Carbohydrates: Cravings are common due to progesterone's effect on blood sugar. Include complex carbs like sweet potatoes, quinoa, and oats to stabilize blood sugar and support energy.
Magnesium-Rich Foods: Magnesium can help with mood swings and bloating. Try foods like leafy greens, nuts, seeds, and dark chocolate.
Healthy Fats: Omega-3s from salmon, flaxseeds, and chia seeds can reduce inflammation and support mood balance.
Protein-Rich Foods: Lean protein sources like chicken, tofu, or legumes can help keep you full and prevent blood sugar dips.
2. Prioritize Gentle Movement
Focus on low-impact exercises like walking, yoga, or Pilates during this time, as high-intensity workouts may feel more challenging and could increase stress on the body.
Stretching and deep breathing exercises can also help reduce tension and encourage relaxation.
3. Take Care of Your Mental Well-being
Practice Mindfulness: Engage in mindfulness practices such as meditation, journaling, or deep breathing exercises to help manage stress and mood swings.
Self-Care: Prioritize self-care activities that feel restorative, whether that's a warm bath, reading, or spending time in nature.
4. Ensure Quality Sleep
Progesterone levels rise during the luteal phase, which can make you feel sleepy but may also cause restlessness or discomfort. Aim for a consistent sleep schedule, and create a calming bedtime routine to encourage restful sleep.
5. Balance Your Hormones with Supplement Support
Consider supplements like B vitamins (particularly B6), calcium and magnesium, which may help alleviate PMS symptoms. However, consult your healthcare provider before starting any new supplements, especially if you have specific health concerns.
6. Hydrate Well
Progesterone can cause water retention, leading to bloating. Staying hydrated can help combat this, so keep up with water intake throughout the day.
7. Limit Caffeine and Sugar
High amounts of caffeine and sugar can exacerbate mood swings, anxiety, and cravings. Opt for herbal teas or reduce sugar intake to help keep energy and mood stable.
8. Set Boundaries and Manage Stress
Hormonal shifts during this phase may make you more sensitive to stress. Try to set boundaries, say no to extra responsibilities if possible, and create time to recharge.
These adjustments can help you feel more balanced and energized, improving your overall experience during the luteal phase.
By embracing these supportive practices during the luteal phase, you can help manage symptoms and feel more balanced each month. If you're struggling with persistent PMS, hormonal imbalances, or just want a more personalized approach to thriving throughout your cycle, consider booking an appointment. I’m here to help you understand your unique hormone needs and guide you toward sustainable, effective solutions for better health.
Struggling with PMS or hormone shifts in your cycle? Book a consultation with Dr. Brittany Jeffries in Kelowna for personalized support and strategies for your luteal phase and beyond.