Written By Melanie Das, PhD
The Ovulation and Luteal Stages: Balancing, Calming, and Uplifting
Ovulation, marked by a surge in luteinizing hormone and a decline in estrogen levels, is when a mature egg is released from the ovary into the fallopian tube. The luteal stage, characterized by rising progesterone levels, prepares the uterine lining for the potential implantation of a fertilized egg. During these stages, your body needs nutrients that help balance hormone levels and counteract premenstrual syndrome (PMS) symptoms.
Balancing Hormones
As estrogen and progesterone levels rise and fall during the ovulation and luteal stages, excess hormones can accumulate. Your liver works overtime to break down estrogen, excess progesterone, and their byproducts. Without proper clearance, these hormones can be recirculated through the body, causing abnormal hormonal fluctuations. Excess estrogen, in particular, can lead to abnormally high levels of prostaglandin, which can intensify cramps. Foods that contain fiber or a compound called indole-3-carbinol, can help the liver eliminate excess hormones, promoting hormonal harmony.
- Indole-3-carbinol: Cruciferous vegetables such as broccoli and Brussels sprouts
- Fiber: Flaxseeds, chia seeds
Calming PMS-related Aches and Discomforts
Inflammation is an essential process during ovulation and the luteal stage, as inflammatory factors are required for egg release, corpus luteum formation, and thickening of the uterine lining. However, inflammation can also lead to uncomfortable PMS symptoms such as breast tenderness and headaches. Anti-inflammatory nutrients such as gingerols and Vitamin E can alleviate these symptoms. Foods rich in Vitamin B1 or thiamine can help reduce headaches by improving blood flow and reducing inflammation. Furthermore, increased levels of progesterone can slow gut motility, causing bloating, constipation, and other gut health issues. Probiotics, beneficial bacteria that support gut health, along with prebiotics, fibers that feed these bacteria, can aid in maintaining a healthy gut.
Incorporating some of the following foods can help calm PMS-related symptoms:
- Gingerols: Ginger, ginger tea
- Vitamin E: Seeds, nuts, and whole grains
- Vitamin B1 or Thiamine: Pork, fish, and legumes
- Prebiotics: Garlic, onions, asparagus
- Probiotics: Yogurt, kimchi, kombucha
Uplifting Mood and Energy
Fluctuating hormone levels during the luteal phase can also impact mood and energy levels by modulating neurotransmitters, signaling chemicals used by the brain. Nutrients that support neurotransmitter production can provide a much-needed mood and energy boost. Foods containing tryptophan help boost the production of serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Vitamin B6, or pyridoxine, also enhances serotonin as well as dopamine, which can boost energy, alertness, and motivation.
Foods that help support mood and energy include:
Tryptophan: Turkey, cheese, and eggs
Vitamin B6 or pyridoxine: Bananas, potatoes, and chickpeas
Nourishing your body with the right nutrients during the ovulatory and luteal stages can help balance hormones, calm PMS-related discomfort, and boost your mood and energy. Try this tailored approach and experience how it supports better harmony with your cycle and overall health!
References
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