CJ June 21, 2025

To be in the luteal phase of your menstrual cycle tends to be an almost unbearable challenge for far too many girls and women due to PMS (Premenstrual Syndrome), but it doesn’t have to be. Today, I will share some facts about the luteal phase and tips for supporting yourself through this potentially stressful and overwhelming time!

First of all, you’re probably thinking to yourself, ‘I didn’t even know that there were different phases in the menstrual cycle’, if you’ve never heard of the luteal phase before! Yes, there are 4 phases to having a period/menstruation; that’s why the word ‘cycle’ is included. I will talk more in detail about the other phases at a later date but today let’s focus on the luteal phase. So, what is the luteal phase? The luteal phase includes what we know to be PMS and it follows ovulation. For a 28-day period cycle, the luteal phase begins on day 15 and lasts until the first day of bleeding. The luteal phase is important because it is the female body’s time to prepare for a potential pregnancy by thickening the uterine lining (so baby can fit snug and remain secure in its growing space/new home). This is the whole point of the luteal phase—preparation of the uterus for pregnancy. Remember, this is what male and female bodies were designed to do, procreate. When we don’t and if we don’t is all okay too! When we don’t then that’s where menstruation comes in.

The luteal phase lasts for approximately 2 weeks after the ovary releases an egg to be fertilized. This varies from person to person, as some women may have a short luteal phase or a long luteal phase. If that egg does not get fertilized, the body will eventually shed the uterine lining, hence the commencement of menstrual bleeding—fun!!! But in all seriousness, that is the luteal phase in a nutshell. According to the Cleveland Clinic, conception occurs during the luteal phase where the egg and sperm meet (fertilize), while the follicular phase is the phase in which we are most fertile—which means having the best opportunities to eventually conceive. Being fertile and conception are the not the same thing (2025).

It is important to understand this biological concept and have a solid understanding of your own body, especially if you are considering or at some point decide to try conceiving one day, if that is what you choose. More importantly, having this knowledge of the menstrual cycle can help alleviate stress, answer some questions, fix some issues, and overall aid in discovering what works and does not work for you as a girl who is trying to thrive NOT survive! As always, consulting a medical professional you trust along this process is important too, especially when you need certain questions answered and serious matters addressed. I am not a medical professional. I am only sharing facts I have learned through medically reputable research and some tips that I have actually utilized which have been effective for me. They may or may not all be completely effective for you and that is more than okay. I warmly encourage you all to listen to your gut & body, and continue to research and seek professional advice in order to discover what works best for you.

If you are curious, here are several tips that have helped me consistently along the way during my “time on the month”, specifically in my premenstrual/luteal phase. Sometimes sharing tips & knowledge and simply helping people feel seen by being transparent can really help others get through tough moments, no matter what the challenge(s) may be. These are some supportive hacks/actions I’ve taken to help me as a woman:

  1. Getting a FULL night’s rest: 8 hours + (but AT LEAST 7 1/2 to 8 hours). I cannot emphasize enough how important sleep is, especially for the female body!! It is widely known and has been scientifically proven that women need more sleep than men, and when you think about it this makes perfect sense. We go through so many hormonal fluctuations every month. Our bodies NEED rest. Don’t ever underestimate the power of sleep. Adequate and inadequate sleep both significantly (positively & negatively respectively) impact us mentally, physically, and emotionally. Time and time again my body has expressed to me the consequences of getting an inadequate amount of sleep. It’s truly impressive how our bodies actually speak to us; we just have to be willing to listen, pay attention, and learn of what it is trying to tell us! The number one way I have seen improvements in my state of being in the luteal phase when it comes to getting extra sleep is how more balanced and regulated my emotions are. Even as a Cancer through and through, I see little to no mood swings and no intense irritability before my period starts, but if I’m not sleeping enough that’s a different story (lol). Long story short, I like the version of me that gets enough sleep more than the version of me that doesn’t, that’s how powerful sleep is. Mood swings are one symptom of PMS but they are actually unnecessary. *Side notes: Mood swings should NOT be considered normal, contrary to popular belief, and unfortunately, according to scientific research, some women may experience some insomnia like nights in the luteal phase due to hormonal dysregulation (which can be minimized) but I can get into this all in another future post.
  2. Limiting sugar and caffeine intake— This may sting for some of you to read but trust me it’s for the best! I’m not saying to cut it out completely but I highly recommend cutting down on foods and drinks with added sugar in the luteal phase and during your period. From personal experience I have seen major, positive transformations in my physical and emotional state. As a coffee lover it was hard to make this change but worth it in the end because I always feel calm, emotionally & physically balanced, and am slower to react and respond to potential stressors. I have taken the time to compare and contrast how I respond/react to the outside world and how I have dialogue with myself internally when I have caffeine and when I don’t have caffeine. No caffeine along with a healthy amount of sleep makes such a great world of a difference for me. Our hormones are already going through a lot so adding unnecessary stimulants like caffeine and unnatural sugar wreaks havoc on the female system!!!!! Not to mention, caffeine is already an addictive substance, so although coffee tastes sooo good, its’ addictive nature is alarming, counterproductive, and extremely disruptive to other parts of our bodily systems too! All in all, it’s always best to significantly limit it or save sugar and caffeine for after your period when the body can likely handle it better. Of course, it’s okay to indulge at times, so for this I’d recommend decaf coffee if you are craving the taste and really want a treat!
  3. Eating more green leafy vegetables/stocking up on iron-rich foods: Obviously during our period we are losing blood, although apparently not as much as we may think we are! Still, I have found that it’s better practice to increase the intake of iron-rich foods BEFORE our period starts, therefore when we do start bleeding our body will have extra iron stored to replenish us as blood/iron leaves our system. Our body will take care of us if we do our part in giving it the nourishment it needs to be as optimal as possible. So, green vegetables like collard greens, broccoli, spinach, avocado, etc. are basically superheroes to us before, during, and after our periods because they are iron-rich foods replenish what we lose. I don’t feel light-headed and fatigued when I energize myself with these nutrient dense foods. Sometimes I take the easy route by ordering or making a green-smoothie!! Leafy-greens also support healthy bowel movements, combatting constipation, which can also put a damper on us in the luteal phase.
  4. Increasing fiber intake: Due to hormonal changes in progesterone during the luteal phase, our bowel movements may slow down or come to a halt. This is why it is important for me to increase my fiber intake during this time. Constipation is never fun at any time but experiencing this on top of waiting for your period to arrive can feel torturous. Being backed up seems to also add on to emotional, physical, and/or mental stress for me, so it’s best to focus on eating more fibrous foods and drinks that’ll help rejuvenate! Oatmeal is one breakfast dish I prioritize during the luteal phase. I love to add blueberries and brown sugar to mine.
  5. Slowing down on exercise & doing easy, slow paced workouts: Doing less during the luteal phase overall is an incredible hack that I feel not enough women do. Unfortunately, due to unnecessary societal pressures and expectations we can be made to feel like if we’re not doing more than “we’re not doing enough” but that can’t be further from the truth. Actually during this time, intentionally decreasing the heavy weight on our plates, minimizing social interactions, retreating inward, and putting less stress on our body by doing light exercises (such as walking or yoga) are some vital ingredients to the recipe for an easier luteal and menstrual phase. Practice carving out balanced time for self-love and self-care in order to feel these easy and cozy effects.
  6. Wearing all natural pads or tampons: Wearing reusable pads, chemical free pads, and even wearing natural underwear has made such a beneficial difference for me in how I personally feel in my body. I wear Pact underwear (I am not sponsored to write this).
  7. Eating foods high in magnesium: I focus on increasing my intake of foods such as, dark chocolate, almonds, green leafy veggies, tuna, yogurt, whole grains, etc. Magnesium can help soothe the body, specifically the uterine lining, by reducing the production of prostaglandins which cause menstrual cramps. Eating dark chocolate covered almonds, tuna fish, and green leafy veggies has helped me tremendously and continuously from menstrual cramps, bloating, acne, breast tenderness, mood swings, constipation, insomnia-like symptoms, etc. A lot of these nutritional tips I’ve tried are all basically intertwined in supporting an overall healthy system (not only for women but men to day to day).

***(Bonus Tip): Being patient & kind to yourself, especially during the luteal phase. You got this. <3

References:

Cleveland Clinic. ‘Luteal Phase’. | © 2025 Cleveland Clinic. All Rights Reserved. (https://my.clevelandclinic.org/health/articles/24417-luteal-phase)

  • American Society for Reproductive Medicine. Diagnosis and treatment of luteal phase deficiency: a committee opinion.(https://www.asrm.org/globalassets/asrm/asrm-content/news-and-publications/practice-guidelines/for-non-members/clinical-relevance-of-luteal-phase-deficiency.pdf)Accessed 11/4/2022.
  • Crawford NM, Pritchard DA, Herring AH, Steiner AZ. Prospective evaluation of luteal phase length and natural fertility(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337433/). Fertil Steril. 2017 Mar;107(3):749-755. Accessed 11/4/2022.
  • Merck Manual. Menstrual Cycle(https://www.merckmanuals.com/home/women-s-health-issues/biology-of-the-female-reproductive-system/menstrual-cycle). Accessed 11/4/2022.
  • Reed BG, Carr BR. The Normal Menstrual Cycle and the Control of Ovulation(https://www.ncbi.nlm.nih.gov/books/NBK279054/). 2018 Aug 5. In: Feingold KR, Anawalt B, Boyce A, et al., editors. Endotext [Internet]. South Dartmouth, MA: MDText.com, Inc.; 2000-. Accessed 11/4/2022

Flo. ’Constipation Before Your Period: Causes and Treatments’. © 2025 Flo Health Inc., Flo Health UK Limited (https://flo.health/menstrual-cycle/health/pms-and-pmdd/constipation-before-period#:~:text=Progesterone%20is%20usually%20to%20blame,natural%20muscle%20relaxant)%20drastically%20increases.)

Verywell Health. ‘Can Magnesium Really Relieve Period Cramps? Here’s What the Research Says’ by Lana Barnum. 06 February, 2025. Medically reviewed by Allison Herries, RDN. Ⓒ 2025 Dotdash Media, Inc. — All rights reserved. (https://www.verywellhealth.com/magnesium-for-period-cramps-8785291#:~:text=Magnesium%20may%20reduce%20menstrual%20cramps,with%20period%20cramps%20is%20reduced.)