The Hormone Cycle Series

The Four Phases of Hormone Cycle (Part 4)

Hey there! Welcome to the final week of our deep dive into the Female Hormonal Cycle. Today marks week four of our four-week series on hormonal cycle and for this week, we’ll be talking about the last phase of the cycle, the Luteal phase. In the last three weeks, we explored extensively the first three phases, i.e., the menstrual phase, the follicular phase and the ovulation phase. We talked about each of the phases and how it affects the body, we also talked about foods to eat and exercises to engage in during each of these phases. To learn more about each of these phases, click here to take you here to last week’s installment and the ones before it.

For this week, we’re exploring the luteal phase, the final chapter in your cycle before it all begins again. The luteal phase follows ovulation and prepares your body for a potential pregnancy. With this phase, it’s like you’re winding down one cycle and getting ready for the next one, with a unique set of changes and needs. This phase can be a bit of a rollercoaster, but understanding what’s going on in your body can help you navigate it with more ease and grace. Let’s get into the details and learn how to make the most of this phase!

What Happens to the Body

During the luteal phase, several changes occur in your body due to the increased production of progesterone and a smaller rise in estrogen. Here’s what you might notice:

1. Hormonal Shifts: After ovulation, the corpus luteum starts producing progesterone and a small amount of estrogen. Progesterone is crucial for maintaining the thickened uterine lining, preparing it for a possible fertilized egg to implant.
2. Symptoms: You might experience a variety of symptoms during this phase, commonly known as premenstrual syndrome (PMS). These can include bloating, breast tenderness, mood swings, fatigue, and cravings. The intensity of these symptoms can vary from person to person.
3. Basal Body Temperature: Progesterone causes your basal body temperature to rise slightly, which can be tracked as a natural fertility indicator.
4. Energy Levels: While the first part of the luteal phase might still feel energetic due to residual effects of estrogen, you might notice a dip in energy levels as progesterone continues to rise.
5. Mood Changes: You might experience mood swings, irritability, or anxiety due to hormonal fluctuations.
6. Bloating and Water Retention: Higher progesterone levels can cause your body to retain water, leading to bloating.
7. Cravings and Appetite Changes: It’s common to crave certain foods or notice an increase in appetite.

8. Fatigue: You might feel more tired or sluggish as your body prepares for the next menstrual cycle.

What to Eat

Supporting your body with the right nutrition during the luteal phase can help manage PMS symptoms, support hormonal balance and keep you feeling your best. Focus on foods such as:

1. Magnesium-Rich Foods

• Leafy Greens: Spinach, kale, and Swiss chard can help reduce bloating and ease muscle cramps.
• Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds are great for boosting magnesium intake.

2. Complex Carbohydrates

• Whole Grains: Brown rice, quinoa, and whole wheat bread help stabilize blood sugar levels and keep energy steady.
• Sweet Potatoes: A great source of complex carbs and vitamins that support overall health.

3. Healthy Fats

• Avocados: Packed with healthy fats and fiber, avocados can help keep you full and satisfied.
• Olive Oil: Use it in your cooking to benefit from its anti-inflammatory properties.

4. Protein

• Lean Meats: Chicken, turkey, and fish provide essential amino acids for muscle repair and energy.
• Legumes: Beans, lentils, and chickpeas are excellent plant-based protein sources.

5. Herbal Teas

• Chamomile Tea: Helps relax and ease menstrual cramps.
• Ginger Tea: Good for reducing nausea and inflammation.

What Workouts/Movement Can You Do

Exercise during the luteal phase should focus on maintaining a balance between staying active and allowing your body to rest. Here are some workout recommendations:

1. Low-Impact Cardio

• Walking: A brisk walk can help reduce stress, improve mood, and keep you active without overexertion.
• Swimming: Gentle on the joints and great for a full-body workout.

2. Strength Training

• Moderate Weightlifting: Focus on moderate weights with higher repetitions to keep muscles engaged without excessive strain.
• Bodyweight Exercises: Squats, lunges, and push-ups are effective for maintaining strength.

3. Yoga and Stretching

• Restorative Yoga: Poses like Child’s Pose, Legs-Up-the-Wall, and Reclining Bound Angle Pose help relax and reduce stress.
• Gentle Stretching: Focus on stretching major muscle groups to relieve tension and improve flexibility.

4. Mind-Body Exercises

• Pilates: Strengthens core muscles and improves posture without high impact.
• Tai Chi: Combines gentle movements with mindfulness, which can be very soothing.
• Listen to Your Body: It’s important to pay attention to how you’re feeling. If you’re tired, opt for a restorative yoga session or a leisurely walk instead of a high-intensity workout.

In summary, the luteal phase is the final week of our hormonal cycle exploration, focusing on the period after ovulation and before menstruation. This phase lasts about 14 days, starting after ovulation and ending with the onset of your period. It involves the production of progesterone by the corpus luteum, preparing the body for a potential pregnancy.

During this phase, you may experience mood changes, bloating, breast tenderness, increased appetite, and fatigue due to hormonal shifts. Best foods to opt for include magnesium-rich foods, complex carbs, healthy fats and protein. Herbal teas like chamomile and ginger can also help. It’s always best to engage in low-impact cardio, moderate strength training, restorative yoga, gentle stretching, and mind-body exercises to balance activity and rest.

The luteal phase is a time of preparation and reflection as your body gears up for the next menstrual cycle. By nourishing your body with the right foods and engaging in balanced workouts, you can manage symptoms and maintain your well-being.

Remember, it’s all about listening to your body and giving it what it needs. Thank you for joining me on this journey through the hormonal cycle.

Stay tuned for more tips and insights to help you feel your best all day, all month and all year long for the rest of your life!

With Love and gratitude as always, Xo! 

Learn more about female hormonal cycle, hormonal health, and lifestyle habits you can adopt to improve your hormone health. These learnings are guaranteed to transform your life & health for life.

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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information. 

With Love, Xo!