Written By Jana Kilgore, Clinical Nutritionist, Ayurvedic Health Coach, Yoga Instructor
Embarking on the journey through the luteal phase of the menstrual cycle, just after ovulation, marks a profound shift in hormonal dynamics. It's a phase characterized by remarkable fluctuations that can leave women feeling like they're riding an emotional roller coaster. From a sense of invincibility immediately after ovulation to the onset of exhaustion accompanied by headaches, back pain, and digestive discomfort, the latter half of the cycle often unfolds in unexpected ways. This change can catch women off guard, as cycles and symptoms vary widely from person to person.
Progesterone increases after ovulation to prepare the body for pregnancy lifting emotions and increasing our inner connections. Estrogen also rises with both peaking around day 20-22 in a 28 day cycle. They then begin to decline unless an egg is fertilized. All of this can lead to mood swings, restlessness and generally feeling unstable. The latter half of this phase urges self care and healthy boundaries. This is when most PMS symptoms will surface and while they are experienced by the majority of menstruating people, they are not biologically normal.
Living in harmony with nature, dialing in your circadian rhythms, getting enough of the right kinds of exercise, outdoor time, reducing chronic stress and improving resiliency will, over time, greatly reduce premenstrual symptoms and help to regulate cycles. Fundamentally, diet plays an enormous role in creating balanced hormones. Focusing on the most beneficial foods at each meal sets us up for a smoother cycle.
The main goal during the luteal phase is to support the elimination of excess estrogen by optimizing your detox pathways (digestion, liver, colon mainly) and support the production of progesterone. Complex carbohydrates such as sweet potatoes, beets, carrots, cruciferous vegetables (think cauliflower, broccoli, cabbages), apples, berries, legumes and whole grains are key for getting the extra B vitamins the body needs. This is the time to support serotonin production (those feel good hormones) as well as the removal of excess hormones with these super satiating, antioxidant rich, nutritious comfort foods from the earth.
Complex carbohydrates and whole grains are full of vitamin B6 which supports progesterone production as well as magnesium, calcium and soluble fiber. They cover a lot of bases during those last couple weeks of your cycle. Add in cacao, seaweeds, nuts, seeds and blackstrap molasses to help reduce bloating, constipation and headaches while supporting your body's ability to eliminate properly.
Sample One Day Meal Plan for the luteal phase:
- Breakfast:Overnight Oats & Chia with Berries & Nuts
- Lunch: Quinoa-Brown Rice Bowl with Bok Choy, Carrots, Arame and Sesame-ginger Sauce
- Snack: Sea Salt Dark Chocolate and Almond Butter Cups
- Dinner: Grass-fed Beef Burgers with Caramelized Onions, Fennel and Braised Kale
©Jana Kilgore 2024