At fembites, we pursue a holistic approach that aims to achieve optimal hormonal health.
Understanding your individual cycle and knowing what your body needs in each phase is crucial for your overall health and hormonal balance. That's why we're dedicating this second blog post in our four-part series to the luteal phase.
Understanding the luteal phase
The luteal phase is a fundamental part of the menstrual cycle.
The menstrual cycle is a complex yet fascinating process characterized by several phases. One of these phases is the luteal phase. But what exactly is the luteal phase?
What is the luteal phase?
The luteal phase follows ovulation and lasts approximately 12 to 16 days. It gets its name from the corpus luteum, which develops from the dominant follicle after ovulation.
During the luteal phase, the corpus luteum produces the hormone progesterone. This hormone is crucial because it thickens the uterine lining, preparing it to receive a fertilized egg. Sufficient progesterone production is therefore essential for a potential pregnancy.
If fertilization does not occur, progesterone levels begin to decline towards the end of the luteal phase. This leads to insufficient support of the uterine lining, which is ultimately shed. This process marks the beginning of menstruation and a new menstrual cycle.
Why is the luteal phase important?
The luteal phase plays a crucial role in our reproductive capacity. Balanced hormone production during this phase is not only important for a potential pregnancy, but also for overall health and well-being.
Disruptions during the luteal phase can lead to menstrual irregularities, premenstrual symptoms (PMS), and other discomfort. A hormonal imbalance can affect the entire body and impair well-being.
What happens in your body?
- Estrogen levels continue to rise and the uterine lining continues to thicken.
- The progesterone level begins to rise.
- Towards the end of the luteal phase, estrogen, testosterone and progesterone reach their peak and then begin to decline, reaching their lowest point shortly before menstruation.
- PMS can occur during this phase, caused by too much estrogen in the body relative to progesterone, or by estrogen dominance. You can find more information about PMS here.
- The metabolism accelerates
What happens in your brain?
The hormone levels during this phase allow you to focus well on details and complete projects. Towards the end of this phase, as your hormone levels drop, you have less energy and are more inclined to turn inward rather than focus on social interactions.
The discharge during the luteal phase
During the luteal phase, the phase after ovulation in a woman's menstrual cycle, vaginal discharge can change. Discharge can vary from woman to woman and is influenced by hormonal changes during this phase. Here are some possible characteristics of vaginal discharge during the luteal phase:
-
consistency
A white, creamy discharge is normal, as discharge can become thicker and creamier during the luteal phase, similar to lotion. This is due to the increased production of progesterone, which prepares the uterine lining for a possible pregnancy. -
Color
The discharge may be slightly milky or whitish in color. -
Crowd
During the luteal phase, discharge may tend to be slightly less than at other times in the cycle. -
Odor
The discharge should not have an unpleasant odor. Normal discharge smells neutral or slightly sweet.
It's important to remember that every body is unique, and vaginal discharge can vary from cycle to cycle. The characteristics described are general observations, but it's always advisable to pay attention to changes in discharge, especially if accompanied by symptoms such as itching, unpleasant odor, or pain. Such changes could indicate an infection or other health issue, and in this case, you should consult a doctor. Understanding your own body and its natural fluctuations can help you recognize changes early and support your health.
Nutrition, exercise and lifestyle during the luteal phase
To achieve optimal hormonal health and alleviate period problems such as PMS, cramps, bloating, acne, heavy or irregular periods, and amenorrhea, a multi-pronged approach is needed, encompassing nutritional, exercise, and lifestyle strategies implemented cyclically. We want to motivate you to eat and exercise in accordance with your cycle and plan your daily life to best reflect your infradian rhythm.
Metabolism accelerates, particularly during the luteal phase, and cortisol levels are higher during the resting phase. You should consume more calories daily to keep your blood sugar levels stable, which helps balance insulin levels—an important hormone that strongly influences the severity of your PMS.
There's a reason you're hungrier than usual during this phase. Learn to give your body exactly what it craves. Also, avoid HIIT workouts during this time and instead strengthen your body with gentler movements like Pilates and other strength training without cardio. The severity of your PMS is entirely up to you and directly related to how much or how little you support your infradian rhythm during this phase. Continue to include cruciferous vegetables in your diet and add some complex carbohydrates, such as those found in sweet potatoes, which have a high nutrient density.
This will be good for your body right now:
- B vitamins: Oatmeal, rye flour, leafy greens, legumes, walnuts, bananas
- Omega-3 fatty acids: flaxseeds, lentils, whole grain products, green vegetables
- Calcium: Legumes, spinach, broccoli, yogurt
- Magnesium: peas, beans
- Vitamin E: Raspberries, tomatoes, peanuts, almonds
You should avoid:
- Refined sugar
- Ready-made meals & junk food
- Caffeine can worsen menstrual cramps and inhibit iron absorption.
- Alcohol can worsen PMS symptoms and, by affecting hormone levels, change your cycle length.
- Salt can promote water retention (don't eat too much of it!).
Dietary supplements are also important. There are important micronutrients that are medically recommended for women during their fertile years to protect themselves from hormonal imbalances and remain symptom-free.
The luteal phase is characterized by a natural increase in metabolism, meaning your body needs more calories. However, if you ignore this calorie requirement, you'll experience intense sugar cravings during this phase – the infamous sugar cravings strike!
To keep these cravings at bay, it's important to focus on complex carbohydrates like sweet potatoes and brown rice during this phase. Throughout the luteal phase, you should continue to consume natural sugars and complex carbohydrates, as these help promote neurochemicals like serotonin and dopamine and maintain a stable mood.
To support the luteal phase, nutrient complexes that balance blood sugar levels are particularly recommended.
Stay informed and take care of your health! If you have any questions on this topic, we look forward to your comments and emails at hello@fembites.com .
Disclaimer: When we write "woman", we mean all people who have a menstrual cycle.
Sources:
(1) Weschler, T. (2016). Family planning: The standard work on natural contraception, fertility control and fulfilling the desire to have children. Germany: mvg Verlag.
(2) Raith-Paula, E. et al. (2013). Natural Family Planning Today. Modern Cycle Knowledge for Counseling and Application. 5th edition. Heidelberg.
(3) Frank H. Netter. (2006). Gynecology, Thieme.
(4) Goerke, K., Valet, A. (2019). Concise Textbook of Gynecology and Obstetrics, Urban & Fischer, 7th edition.
(5) Goerke, K., Steller, J., Valet, A. (2019). Clinical Guidelines for Gynecology and Obstetrics, Urban & Fischer, 10th edition.
(6) Kaufmann, P., Costa, SD, Scharl, A. (2014). Gynecology, Springer, 2nd edition.
