You’re Not Ugly – It’s Just Your Luteal Phase!
You know those few weeks of the month where you’re tired, hungry, emotional and you’re about 5 seconds from having a menty-b every.single.day? Welcome to the luteal phase—the part of your cycle where the world feels like it’s on the verge of ending. This phase kicks in right after ovulation and lasts until your period starts, typically around 10 to 14 days. And trust me, it can feel like a rollercoaster you didn't sign up for.
So, WTF is happening in your body during the luteal phase?
The purpose of even having a menstrual cycle is for you to potentially get pregnant – so there’s hormones rising and falling throughout the month (if your cycle is regular). During the luteal phase, your body is hard at work producing progesterone, the hormone responsible for maintaining a potential pregnancy. If pregnancy doesn’t happen, progesterone levels drop, signaling your period to arrive (can we petition to get a simple text instead?). It takes a while for the hormones to drop (10-14 days on average) – so in the meantime you get an involuntary sign up for an emotional rollercoaster.
Symptoms Throughout the Luteal Phase: (a.k.a. Why the F*ck Do I Feel Like This?)
Mood Swings: One minute you're feeling great, the next you're crying over spilling your water on the ground.
Bloating: You’re not pregnant but it might feel like it.
Fatigue: Coffee might not feel like it hits the same.
Cravings: Your body is going to want allllll the sugar and carbs it can get.
Skin Changes: You might have a couple new friends on your face. Thanks hormones!
How to Survive the Luteal Phase?
Balance Staying Active with Resting: Gentle movement like yoga or walking can do wonders for your mood (even if bed rotting is calling your name), but there may be times when trying to stay active may not feel helpful. Try not to shame yourself and listen to what your body needs in that moment.
Prioritize Sleep: Your body is working overtime, so give it the rest it deserves.
Manage Stress: Try not to overload your schedule if possible, and focus on activities that are less strenuous. Things like journaling, meditation, and therapy might be helpful additions at this time. (If you’re in Canada, check out The Cognitive Corner and book a free 15-minute therapy consultation).
Hydrate: Bloating can feel much worse if you’re not staying hydrated – it can also induce constipation. Keep your water bottle handy!
Track your Cycle: Knowing when you’ll be in your luteal phase can take away the shame and shock value of coming into this phase. Some trackers to use might be the Flo App, or Stardust.
Communicate: I know, I know – in this phase especially, it feels like everyone should just know how to treat you. However, communicating what you might need in this phase and when its coming up can (hopefully) save some tears, arguments and provide you with the support that you need.
Too Long – Didn’t Read: Your Cheat Sheet for the Luteal Phase
The luteal phase lasts for 10-14 days on average and happens because a drop in the hormone progesterone (aka your body yelling: “hey, you’re not pregnant”)
Your luteal phase is a bit of a rollercoaster: you’re more tired, bloated, hungry and emotional.
If you want to survive the luteal phase, plan to do things to take care of yourself and try tracking your cycle.
Conclusions:
In the end, remember that your luteal phase will (unfortunately) be around until menopause (yay…) so the best way to get through it is to stay prepared and aware of your cycle. Give yourself some extra grace, communicate with your loved ones, and hold tight until the follicular phase starts!
Resources:
Everything You Need to Know About the Luteal Phase of Your Menstrual Cycle by Wendy Wisher: https://www.health.com/luteal-phase-8425312
