Supporting Your Luteal Phase — an Invitation to Slow Down
At the time of writing, I am 18 months postpartum with my fourth child. It has been over two years since I last ovulated and had a menstrual cycle, but the day has finally come: I had my first ovulation postpartum.
This leaves me eager to support my body as it prepares for my first menstrual cycle postpartum. It may sound silly to some, but I am eager to get my period back. I have been in the “pre-ovulatory” stage for so long! I’m ready for a slowdown and a break, which the luteal and menstrual cycles are designed for. If you’re new to living with your cycle instead of against it, head over to my article here to learn more about the importance of your menstrual cycle.
Today, I want to dive into what the luteal phase is, why, and how you want to support yourself through this phase. Remember, the luteal phase is the time from ovulation to the start of your next period. If you don’t slow down, you’re more likely to experience strong cravings, mood swings, fatigue, cramps, or Premenstrual Syndrome (PMS). But if you do slow down and nourish your mind, body, and soul, you can lean into God’s incredible design for women’s hormones and potentially see your menstrual cycle as a blessing, not a curse.
Review of a Normal Menstrual Cycle
Let’s review what happens in a normal menstrual cycle. The menstrual cycle has four phases: menstrual, follicular, ovulatory, and luteal. Each phase has a specific purpose, designed by God, to allow us to not only participate in life but to live balanced and functional lives.
Contrary to popular belief, not all women have a 28-day cycle with ovulation on day 14. A healthy menstrual cycle is anywhere from 21 to 35 days, with ovulation a moving target, which means your follicular phase can vary from month to month. That’s why knowing your body’s fertility signals can be so helpful in understanding your overall health. The luteal phase should stay the same, anywhere from 10-18 days and your menstrual phase should be about the same every month 4-6 days.
In a normal menstrual cycle, estrogen and progesterone perform a hand-off, so to speak. After your period, estrogen, follicle-stimulating hormone, and luteinizing hormone rise as a new egg matures and prepares for ovulation. Once you ovulate, follicle-stimulating hormone and luteinizing hormone both drop while estrogen decreases to allow progesterone to rise. Progesterone, pro-gestation, is responsible for thickening the lining of your uterus in preparation for a potential baby.
If the hormones cannot rise and fall as they need to, you may experience common – but not normal – symptoms like strong cravings, mood swings, fatigue, cramps, or Premenstrual Syndrome (PMS). That’s why it is essential to support your body during the luteal phase as it prepares for menstruation. You may consider this phase like Autumn, when your body is slowing down. It’s an invitation to rest and renew.
Understanding the Luteal Phase
Many changes in the luteal phase make sense when we take a minute to understand what’s happening. Your hormones, physiology, and emotions are all affected by this phase.
Hormonal Changes of the Luteal Phase
During the Luteal phase, the now empty follicle -– that held the egg during ovulation — is a free-floating gland called the corpus luteum. It’s job is to produce progesterone during the luteal phase, and if you get pregnant, during the first three months of pregnancy. In a healthy luteal phase, progesterone increases quickly and then tapers off by the end, unless you’re pregnant and progesterone is needed to sustain the growing baby.
Progesterone has three main jobs:
Stop the secretion of fertile cervical mucus, so sperm can’t enter the cervix any longer.
Start secreting gestagenic mucus, a thick mucus used to plug the cervix and prevent any more sperm or pathogens from gaining access to your uterus and protect the baby (if you’re pregnant).
Thicken the uterine lining, otherwise known as the endometrium, in preparation for a fertilized egg to makes its nine month home.
Estrogen is present in the luteal phase, but it is not the star of the show. If you have too much estrogen, sometimes referred to as estrogen-dominance, that is when you may experience the common period symptoms everyone talks about – strong cravings, mood swings, fatigue, cramps, or Premenstrual Syndrome (PMS).
This dance of hormones is crucial for maintaining a healthy luteal phase. And while people understand that estrogen is the “woman's hormone”, progesterone is also integral to many bodily functions, as well as playing a large role in PMS symptoms or other period issues — discussed below.
Physiological Changes of the Luteal Cycle
As progesterone levels rise, your basal body temperature (BBT) also rises. If you’re following a sympto-thermal method of fertility awareness, you should notice a sustained rise in your temperature (see the BBT chart below). Additionally, you may notice minor water retention and slowed digestion. I’ll go over how you can support your physiology with the changes below.
Emotional Changes of the Luteal Cycle
The rise of progesterone can have a positive impact and make you calmer and relaxed, or if your hormones are unbalanced, make you irritable and moody. The luteal phase is a good time to wrap up projects that you may have worked on aggressively during ovulation. Personally, last week I was eager to hit the ground running on a project for The Sanctified Womb, but even two days into my luteal phase, I don’t have quite as much gusto for the project.
With that being said, as you move through your luteal phase, don’t be surprised if your introverted side speaks a bit more. Living cyclically means it’s ok to honor your emotional health and stay home a bit more during this phase.
How to Support a Healthy Luteal Phase
Supporting your luteal phase isn’t complicated. Simply lean into slowing down and focusing on specific nutrients as your uterus builds the endometrial lining, either in preparation for pregnancy or another period. Your nutrition, movement, stress management, and lifestyle choices all contribute to how your body moves through this phase.
Nutritional Support
During the luteal phase, you want to focus on increasing your healthy fats: avocados, nuts, seeds, and olive oils. Steer clear of seed oils or ultra-processed oils, which cause inflammation and estrogen dominance.
Macronutrients:
Focus on complex carbs to support your blood sugar balance and serotonin (the feel-good neurotransmitter). Think sweet potatoes and whole-grain sourdough breads, and ancient grains like quinoa. Carbs are not the enemy, they’re energy! So don’t be afraid to incorporate nutrient-dense carbs along with your fats. Can you say avocado toast?!
And of course, don’t forget about protein. Protein is essential at all times of the month, but as your endometrium thickens, that cell growth has to come from somewhere. Additionally, you need protein to balance your blood sugar and keep your mood steady. Balanced blood sugar enables you to think clearly and for your body to rest effectively, knowing that it's well supplied.
Hard-boiled eggs
Ground beef or turkey
Cheese
Yogurt
Raw milk (or whatever works for you)
I also like to add collagen to my coffee in the morning to hit my protein goals. I try to get around 30 grams of protein per meal.
Micronutrients:
Chances are, if you’re eating a balanced diet, you’re likely getting the micronutrients you need. All of these micronutrients support your hormone health and aid in the proper balance of progesterone and estrogen.
Micronutrients to keep in mind are:
Magnesium: dark leafy greens, pumpkin seeds, sunflower seeds, chia seeds, avocado, and dark chocolate
B vitamins: meat, chicken, eggs, and fish
Vitamin C: peppers, oranges, onions, kiwi, broccoli, cabbage, and brussels sprouts
Zinc: Oysters, beef, chicken, liver, and eggs
As you can see, if you’re focusing on eating healthy fats, complex carbohydrates, and protein, you will easily get in the micronutrients your body needs during this phase. One easy way to get a concentrated dose of these micronutrients is with seed cycling. Seed cycling is a gentle way to support your hormones while prioritizing whole foods.
Herbal Teas
I also like to add in some herbal teas that are especially nourishing during this time. Red raspberry leaf tea, chamomile, stinging nettle tea, and ginger are all great options. They are incredibly nutrient-dense as well as calming, which we all need in this stressful world.
Stress Management
During the luteal phase, your body has a higher resting metabolism and cortisol level — the stress hormone. Cortisol affects your insulin level – blood sugar balance – and influences pesky period symptoms like breakouts, cramps, cravings, fatigue, and more. Progesterone production is also directly influenced by your stress levels, so if you can’t manage your stress, you may not have the progesterone needed in your body.
I like to think of this time as God’s invitation to add more prayers to my day, not only for the stress-management aspect, but as a reminder to slow down and lean into Him. Try adding in a midday Akathist or Scripture reading to center yourself and remember what’s important in the day. I know how easy it is to start your day, baby crying to nurse, toddler asking a million questions, then add in a to-do list a mile long, and it’s a recipe for wrecked hormones. But pausing and praying can make the burdens of the day easier to bear.
The luteal phase is also a great time to lean into some self-care practices that might not happen without intentionally planning them. Things like journaling, warm baths with Epsom salts, or walks in nature can all help bring your stress levels down. These moments may seem frivolous when there are so many things to be done, but if you honor this phase with rest, you’ll have an easier period and start of your next cycle.
Movement
Movement in the luteal phase is still important, but it changes. Whereas during the ovulation phase, you might have felt like running or doing High Intensity Interval Training (HIIT), it may not feel good, and you should lean into that. High-intensity workouts cause cortisol levels to spike, which, as we just learned, isn’t ideal for the phase. Stick with intentional movement that builds muscle rather than heavy cardio.
For example:
Incline walking on the treadmill
Pilates
Weight lifting
Hiking with a baby on your back
If you’re used to high-intensity workouts and don’t like slowing down, even when your hormones ask you to, I strongly encourage you to try this out for a few cycles. Chances are, your body will thank you for the rest and reward you with more vigor later in your cycle.
Avoid Endocrine Disruptors
This is one of the first things I changed when I was trying to get pregnant. I slowly got rid of all synthetic fragrances, plastics, and body care products that worked against my hormone health. Now, I didn’t throw everything away in one go and buy all new products — not many people can afford that — but I could afford to replace one product for a better one, little by little. And these swaps aren’t just for you! Your whole family will benefit from tossing the toxins.
Track Your Cycle and Symptoms
If you’ve never tracked your cycles before, you may be shocked to find that some symptoms are directly related to how you live your daily life. Three cups of coffee in the morning, working out on an empty stomach, or only eating the scraps the kids leave will likely show up in your cycle health.
But the only way to know is by tracking. There are a plethora of period apps out there -– though they’re not all created equal -– that can help you understand what’s happening. Or you can go old school, grab a journal, and simply write down when your period starts, when you see an increase in cervical fluid, and when you’re dry again.
Then make note of cramps, emotional fatigue, lethargy, and so on. After a few months, you might be able to see what causes certain symptoms and how you can support your body with adjustments.
Signs of a Deficient Luteal Phase
Your body is so wise! She is talking to you, and it’s up to you to recognize and offer support. Here are a few signs your luteal phase might need some help.
Short luteal phase (less than 10 days)
Spotting before your period
Brown spotting after your period
Poor basal body temperature rise or lack of temperature rise
I strongly advise seeking menstrual help from a functional medicine doctor or fertility awareness professional. They have in-depth knowledge of the menstrual cycle and take a root-cause approach rather than simply prescribing birth control to mask your body’s cry for help.
Unfortunately, most gynecologists have very little understanding of how the menstrual cycle works. For example, a common misconception is to test progesterone levels on day 21, but this one-size-fits-all approach doesn’t take your specific needs into account. Of course, not all gynecologists are equal! But if you’re not getting the help you need, seek other care.
The Luteal Phase: The Beautiful Autumn We All Need
I don’t know about you, but living in sync with my cycle can be a challenge! But I know that it’s a blessing from God to slow down and recuperate. I am always on the go, but if I want an easier period and better follicular/ovulatory phase, I know I have to slow down now.
Remember, it isn’t complicated. Focus on whole foods: fat, fiber, and protein. Avoid synthetic oils and fragrances. And slow down your movement goals and focus on muscle building rather than heavy cardio.
If you think you’re experiencing luteal phase insufficiency, don’t be afraid to reach out to a specialist.
If you found this article helpful, I’d love to hear about it in the comments! And if you know someone who might benefit from the information, please send it their way.
