Your Luteal Phase Survival Guide

Oct 15

The luteal phase, the two-week period after ovulation and before your period, is often marked by symptoms like mood swings, fatigue, bloating, and food cravings. These symptoms are due to the hormonal shifts in progesterone and estrogen, which can impact everything from energy levels to appetite. Even though this can definitely be one of the worst parts of the month, here’s some survival tips to utilize during this phase and keep your PMS at bay:

Prioritize Nutrition

In the luteal phase, your body may crave more calories. I personally become ravenous and have the urge to eat absolutely everything in sight, so if you’re anything like me, definitely make sure to focus on nutrient-dense foods to stabilize blood sugar and reduce bloating. Choose complex carbs (like sweet potatoes and whole grains), lean proteins, and healthy fats. Magnesium-rich foods—like spinach, nuts, and dark chocolate—can help ease cramps, while vitamin B6 from bananas and chickpeas may support mood.

Stay Hydrated

Hormonal changes can lead to water retention, so drinking more water may actually help. Aim for around eight glasses a day, and consider herbal teas like chamomile or ginger to ease digestion and calm bloating. Also, a lot of these brands don’t taste the best (especially if there’s no added sugar), but adding electrolyte packets to your water is another helpful way to boost your hydration during this time.

Don’t Overdo It On the Exercising

Because your body is using extra energy to prepare for menstruation, this isn’t the time for intense workouts that can potentially put excess stress on the body. This is what can lead to moodiness and even cause you to hold on to extra water, leaving you feeling bloated. Instead, go for gentle activities like yoga, walking, or stretching to keep energy levels up without overexertion. Additionally, these type of lighter exercises boosts endorphins, which can help ease irritability and fatigue.

Keep Up with Your Rest & Self-Care

Sleep is vital during the luteal phase. Try to get 7-9 hours of quality sleep each night to support mood and energy. Stress-reducing activities like journaling, meditation, or taking a warm bath can also work wonders to help you feel balanced. Especially during this time, I often find myself feeling slightly less confident about my appearance, so I like to go the extra mile with my beauty treatments, such as doing face masks, lymphatic drainage messages, and red light therapy.

Taking Supplements

Although you can get a lot of the key vitamins you need through what you eat in your diet, taking supplements also helps to give you a boosts in the areas you still need. For instance, supplements like magnesium, vitamin B6, and omega-3s can help manage common PMS symptoms. Magnesium is known for its calming effects, while B6 may ease irritability, and omega-3s support mood stability. (But, obviously consult a doctor before you start taking anything new.)