After covering the menstrual, follicular, and ovulation phases, the last one to finish the hormone cycle series is the luteal phase.

The luteal phase is the longest phase of the menstrual cycle and arguably has the highest and lowest levels of emotion, hunger, and energy. Since it occurs right after ovulation, you may still feel ovulation’s high energy and increased confidence, but the latter half of the luteal phase potentially involves the dreaded premenstrual syndrome (PMS) and its symptoms.

It is important for a woman to understand not only her cycle and the hormones involved but also when the body may be giving signs to take a closer look at an underlying hormonal issue.

What Happens During the Luteal Phase?

The luteal phase is after ovulation and lasts until your period–typically falling on days 15-28 for an average 28-day cycle. In the first part of the luteal phase (days 15-22) and coming down from ovulation, it is common to still feel the increased mood and high stamina that was previously felt. However, in the second part of the luteal phase (days 23-28), premenstrual syndrome (PMS) and its symptoms such as low energy, mood swings, increased hunger levels, increased stress and anxiety, sugar cravings, cramping, tender breasts, are common, but can be a signal from the body that something is hormonally imbalanced.

The dominant follicle formed in the follicular phase, which later releases an egg during ovulation, changes into a structure called the corpus luteum. Progesterone, the main hormone of the luteal phase, is produced by the corpus luteum. The spike in progesterone causes the lining of your uterus to thicken–a.k.a., gearing up for pregnancy. A woman’s body prepares for pregnancy every single month by making the uterine lining thicker. The thickening of the uterine lining creates an ideal environment for a fertilized egg to attach (implantation). If no fertilized egg is present, the corpus luteum will dissolve, and the uterine lining is shed during menstruation.

**Low Progesterone~ The Luteal Phase Defect**
A luteal phase defect is the result of not producing enough progesterone during its 15-28-day window. Because of this, the uterine lining will not be able to thicken enough to support implantation and may also result in a miscarriage if there is not enough uterine lining growth for a developing embryo.
The absence of progesterone or not enough progesterone, may result in having a shortened or extended luteal phase. If you are experiencing symptoms of long or short luteal phases, increasing progesterone is a great way to support the progression to menstruation.
**Some natural ways of increasing progesterone include:**
Getting morning sunlight
Eating specific foods (nutrition list found below)
Regular exercise
Stress management tools
Prioritizing sleep

The Luteal Phase: Inner Autumn

In my Falling for Fall: Your Guide to Seasonal Living blog, I cover ways to embrace the autumn season and tips to live more in tune with nature. Similarly, we can live more in tune with our bodies by viewing the phases of our cycles as seasons. Each phase or season allows us to use our time and energy intentionally.

The luteal phase is our inner autumn when things start to slow down compared to the filled social calendar of our inner summer (ovulation). As you prepare for menstruation, hormones and energy begin to plummet–making it a perfect time to check in with yourself. As the sun sets earlier during autumn, it allows us to dedicate more space for new things or anything that brings inspiration into our lives. Dive into new interests, recipes, books, adjust health goals, journal, and stay grounded in prioritizing your wellness rituals.

How to Support the Luteal Phase

In order to boost progesterone, here are some specific foods to support your luteal phase:

Diet:

Oats
Quinoa
Brown rice
Beans
Pumpkin seeds
Sunflower seeds
Salmon
Turkey
Spinach
Dark chocolate
Yellow peppers
Kiwi
Oranges
Kale

Focusing on foods rich in zinc (increases FSH), fiber (helps maintain balance of estrogen), vitamins B6 and C (known to increase progesterone), and magnesium (plays a role in hormone regulation) all support boosting progesterone.

Exercise:

In the beginning half of the luteal phase, you may still be feeling the push to sweat it out in the gym or engage in high-intensity workouts as you did in ovulation. Movements such as:

Running
HIIT (high-intensity interval training)
Heavy-weight strength training
Cycling
Group fitness classes

In the latter half of the luteal phase, you may find that your energy plummets, as does your motivation for going to the gym. The week before your period, it is time to slow it down and support the drop in hormones that is about to occur. Prioritize slow and mindful movements such as:

Walking
Yoga
Pilates
Bodyweight exercises

Hormones

As a certified nutrition specialist who focuses on a whole-body approach to health, listening to your body’s warning signs, such as an irregular period, PMS, and other symptoms surrounding women’s health, invites you to take a closer look at a possible hormonal imbalance.

My program, Root Cause Hormone Package, does a deep dive into your hormones to pinpoint symptoms and imbalances using the comprehensive DUTCH test. After receiving your results, I will create a personalized plan focusing on holistic healing. My plans help optimize nutrition and digestion, improve immune health, balance hormones, and detoxify your body so you can function at your best.

Since hormones are intricately woven into many systems and functions in the body, testing your hormones to identify your unique levels is a significant first step to getting to the root cause of your symptoms.

Concluding the Hormone Cycle Series

For menstruating women, it is healthy and vital to have a period. When we live in tune with our cycles, we open the door of communication with our bodies. Tracking symptoms and charting cycles will help you identify where you are in your cycle and ways to support your overall health and well-being. Prioritizing specific foods, exercises, and lifestyle habits that align with seasonal living helps build connections between cyclical phases and living a life of intention!