Luteal Phase Explained: Duration, Symptoms and Management Tips

“That time of the month” used to be a closely guarded secret considered inappropriate for public conversation. Today, women are becoming “period proactive,” asking questions and sharing information about hormonal changes and the way their bodies work. That includes trending topics like the luteal phase.

Maeturah Harmon, DO, an OB-GYN with Fort Sanders Women’s Specialists, believes understanding your body is the first step to empowerment in every phase and stage of a woman’s life.

What is the Luteal Phase of the Menstrual Cycle?

Although social media frequently describes the menstrual cycle in four phases (follicular, ovulation, luteal and menstrual), Dr. Harmon clarifies that the cycle happens in two phases. The follicular phase connects to ovulation and the luteal phase connects to menstruation (your period).

“The follicular phase involves hormonal changes led by the brain, which stimulate the ovaries to promote ovulation,” she says. “The luteal phase is approximately 14 days after ovulation.”

The luteal phase happens right before a period starts. During this phase, women are “progesterone-dominant” as the body readies itself for the possibility of pregnancy. If pregnancy doesn’t happen, the hormone levels drop and the cycle starts over.

Luteal Phase Symptoms

When your period is on the way, you may notice physical and emotional changes. These luteal phase symptoms may include:

• Bloating and fatigue
• Breast tenderness
• Headaches or dizziness
• Cramping or pelvic pain
• Mood swings, anxiety, irritability, or sadness
• Disinterest in activities, sensitivity to rejection
• Hot flashes
• Nausea
• Sleep disturbances
• Food cravings and digestive changes

For generations, luteal phase symptoms have been commonly referred to as PMS (premenstrual syndrome), which begins in the luteal phase and usually ends once menstruation starts. “PMS and the luteal phase are pretty much synonymous,” Dr. Harmon says.

Luteal Phase Self-Care Strategies

Your busy life shouldn’t come to a screeching halt during the luteal phase, but you might want to make some lifestyle changes to lessen the impact. In short, take good care of yourself both physically and mentally.

“A healthy lifestyle—diet, exercise, social support, coping mechanisms and sleep—can help reduce stress and support hormonal balance,” Dr. Harmon says.

Nutrition

A balanced diet with plenty of whole foods, fiber and healthy fats is helpful for anyone at any time of the month. Meanwhile, it may also help reduce inflammation and support hormone health when you’re moving through the luteal phase.

Seed cycling is a current trend that takes menstrual cycle nutrition to the next level. It focuses on eating specific seeds during specific days within the menstrual cycle.

“The theory behind seed cycling is that you are supplementing the body with hormone derivatives or mimickers — estrogen-like supplements in the follicular phase and progesterone-like supplements in the luteal phase,” explains Dr. Harmon. “This could theoretically be beneficial for patients who have irregular periods, PCOS [polycystic ovary syndrome] and infertility.”

Talk to your doctor before beginning a seed cycling plan, especially if you’re on medications or managing other medical conditions.

Exercise

For many, curling up on the couch under a soft blanket sounds like a great idea during the luteal phase. Dr. Harmon says there’s nothing wrong with taking it easy when you need to.

“Due to PMS symptoms, many may feel turned off to working out,” Dr. Harmon says. “One should tailor the workout based on how they’re feeling.”

Still, physical activity can be a mood booster and good for your overall health. Consider easing your pace on a run, lightening your load at the gym or taking a comfortable walk in the neighborhood when it feels right.

Stress Reduction

While you don’t need to obsess about stress, it’s important to understand how it affects your body.

“Studies have shown that stress can increase progesterone and cortisol levels, which can impact regulatory hormone functions and lead to irregular menses,” Dr. Harmon says.

Find healthy ways to process your emotions and manage stress. Consider sharing your thoughts and feelings with a family member, friend or healthcare professional.

Sleep

Losing sleep is never good, but it’s especially tiring when the luteal phase is already causing your energy level to take a dip.

“Women may experience more sleep disturbances during the luteal phase,” Dr. Harmon confirms. “Try winding down with a consistent routine, turning off screens and avoiding caffeine before bed.” She adds that some women find melatonin helpful. It’s been proven safe and effective for easing sleep disturbance.

Another sleep tip often shared online is to lower the temperature in your bedroom, but Dr. Harmon says the temperature adjustment may be more a matter of personal preference than biology.

When to Seek Professional Help With Luteal Phase Symptoms

Keep up with recommended routine checkups and screenings. When you have questions, tell your healthcare provider what’s on your mind.

Most women who have periods will experience some level of luteal symptoms. In most cases, these symptoms are easily treatable. For some, luteal phase symptoms are more severe. When symptoms get in the way of work or consistently disrupt your daily life, don’t wait. Contact your healthcare provider. Need help finding a physician to meet your needs? Visit our Find a Doctor page to find a provider near you.