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As if menstruation wasn’t a whole ordeal in itself, different stages can give us even more grief. Personally, I can’t stand the luteal phase. However, the good news is that this time of the month inspired me to curate the perfect routine that makes these days relatively bearable.
What Is the Luteal Phase?
The luteal phase, dubbed the second half of your period, occurs just after the ovulation phase. Symptoms of the luteal phase include bloating, cramps, depression, anxiety, and tenseness. It typically lasts about 10 days or less.
For me, the greatest difficulty comes from how much my physique changes. My chest area feels a little more swollen, and my joints feel a little bit weaker. Pimples tend to appear more during this time of the month for me as well, which can make me more self-conscious.
Easing the Post-Ovulation Hormonal Shifts
You can attribute the luteal phase’s physical changes and mood swings to how your body responds to hormonal changes. Thus, the best way to survive this is to give your body the grace that it needs. Here are a few tips that can help:
1. Create the Right Diet
Your body may require more nutrients during this phase, which calls for a well-balanced diet. Try to shoot for lighter meals with fruits and vegetables. Experts also recommend consuming sugarcane juice a week before your usual menstruation to induce your period.
Drink plenty of water during the luteal phase, too. These fluids can minimize severe cramps and prevent weight gain. Plus, they may help prevent breakouts and blemishes.
2. Wear Period Underwear
Some people may experience light spotting during the luteal phase. It doesn’t warrant more heavy-flow products like tampons and menstrual cups, though. You can still manage light to medium flow with period panties. These panties offer a much more comfortable alternative to pads, costing around $25 to $50 per pair.
3. Add More Vitamins and Minerals
In addition to dietary adjustments, supplementing with vitamins and minerals can help manage symptoms. For instance, magnesium can help with mood swings and bloating, while vitamin B6 can help support serotonin production. To support my hormone balance, I like to take additional Vitamin D supplements during my luteal phase, since you can’t naturally find it in many foods.
4. Nap As Much As Possible
Are the cramps getting too much? Consider scheduling more naps throughout the day, especially if you couldn’t get a good night’s rest. Period flow tends to slow quite a bit when sleeping, easing pain. A special trick I like is lying on the bed, putting on a heating pad, and playing music.
5. Find Your Feel-Good Activities
Some people find themselves restless during the luteal phase. In fact, about 54% of American women have had to miss either school, social events, or work due to their period. That said, try to enjoy your free time and distract your body. You can take a walk, but you can also just watch your favorite show. Do whatever makes you happy.
Take Care of Yourself Through the Toughest Phase
The luteal phase can be the most stressful stage of the menstrual cycle, making it all the more important to treat yourself gently. Eat the right food, book the right appointments, and get as much rest as possible to calm your body, and you’ll surely get by.
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