10 Ways To Enjoy Your Luteal Phase And Prepare For Your Period

The luteal phase gets a lot of brunt for being the “crazy” phase with all the changing hormones, cravings, and cranky PMS. But symptoms like drastic mood swings and cramping are signs of hormonal imbalance and even nutritional deficiency (because our changing hormones need nutritional support for the changing events in our bodies).

So, if we work with our body and accommodate those changes, we can actually minimize PMS and gently ease into our periods. And I’m not talking about stuffing our faces with chocolate and cheeseburgers “just because we deserve it.” Here are some tips we can use to make this part of our lives more enjoyable and, frankly, fun.

Calm Morning Routine

Setting a positive, calm tone for the day ahead is so important and does so much to boost your mood and help your brain feel in control of your emotions. It also presses the play button on your stress management. Your body is trying to balance changing hormones in the luteal phase and is extra sensitive to stress triggers, so intentional calmness and detachment from stressors as much as possible is key. 

• Morning Sunshine—try to soak in around 10-15 minutes of morning sunshine to get Vitamin D (boosts serotonin and feelings of wellbeing).

• Make green or mint tea, or warm lemon water (I do both!). My favorite morning tea is the organic Moroccan mint green tea from Trader Joe’s. 

• Journal—it’s therapeutic, whether it’s getting stuff off your chest and out of your brain, listing blessings for gratitude, listing goals for the day or brainstorming your color palette’s wish list items for seasonal shopping. 

• Meditate: pray as you like, empty your mind and focus on nature, think of 5 things you’re grateful for, and remind yourself to be patient, kind, and calm during the coming day.

What To Eat

This is not the time to haunt the ice cream isle and grab all the BOGO sales on a whim. A study showed that women are more impulsive with their buying during their luteal phase (post-fertile or ovulatory phase). It's true that our metabolism is at its peak and we’re most likely going to be hungrier than we usually are the rest of the month, so we need to plan properly (and eat before heading to the store!).

Women are more impulsive with their buying during their luteal phase.

We can’t expect our bodies, including our hormones, to function happily if we’re not fueling them properly. It’s that simple. So, here are some food tips to keep in mind for your luteal phase: 

Meals 

PSA: This not the time for intermittent fasting! Skipping meals will make you hangry and might even make it harder to resist late night snacking or sweet binges. 

Include good protein with every meal and be sure to have some type of protein to break your fast each morning to support your increased metabolism, whether it’s a protein shake or smoothie or some scrambled or soft-boiled eggs. Try to avoid greasy or heavy foods at night, or eating late at night, so you can get the deep sleep your body needs at this time.

For those who aren’t hungry and prefer to drink liquids in the morning, drink warm organic bone broth with collagen powder blended in (I’ll take any excuse to use my little pink frother). This way, good protein is still on the menu and our blood sugar is happy, but our stomach is still mostly on a digestive break. Sometimes when I’m not hungry or I'm trying to stick to a calorie deficit, I’ll drink that and save my typical breakfast meal until late morning or lunch.

Coffee Shops

For those who love their coffee shop stops, especially for remote work, opt for a matcha latte or a golden turmeric latte for more antioxidants and anti-inflammatory properties (coffee is very acidic, which means it can contribute to stomach bloating and indigestion). And eating before you go to a coffee shop is a good idea so you don’t end up ordering half the menu during your laptop session there.

Magnesium & Iron

Foods like beets, cacao (powder or nibs) or very dark chocolate (I like Hu), and sweet potatoes (which also provide good complex carbohydrates to support the increased metabolism in luteal phase).

Natural Fats

Avocados, extra virgin olive oil, grass-fed butter or ghee, walnuts, Brazil nuts, etc. Omega-3 fatty acids are building blocks for hormones and help support progesterone before it drops for your period.

Whole Foods

Eating enough whole foods will ensure you get enough nutrients and natural vitamins, as well as limiting the number of processed foods in your diet with the subsequent preservatives and added sodium and sugars. Think Whole30 and Mediterranean diet foods. Avoid enriched grains and, when needed, opt for unenriched, organic grains and sourdough bread instead of the generic white bread.

Fermented Foods

Helpful for gut health and bloating, regularly load up on sauerkraut, yogurt, kefir, and fermented pickles. These can help curb sugar cravings as well as reduce bloating, and boosts digestive health to help combat inflammation from additives and pesticides.

Fruit

Eat fruit every day for antioxidants, vitamins, and to help sweet cravings, especially Vitamin C-rich foods like kiwi and citrus to support progesterone, and dates (they have great natural and gentle fiber that can help to reduce bloating).

Mindful Eating

Did you know we spend an estimated four and a half years of our lives eating? Might as well do it well!

• Arrange your plate aesthetically with colorful foods—studies show that your first bite is actually taken by your brain, and seeing or smelling food even before you taste it signals the release of saliva which contains digestive enzymes.

• Try out new recipes.

• Choose organic produce and meat—shop at local farmers’ markets and grab weekend sales at Sprouts or Whole Foods. We don’t want the synthetic hormones or pesticides!

• Sit down for your meals—it puts your body into parasympathetic mode to signal digestion (“rest and digest”).

• Chew your food well—this helps to release enzymes and aids mechanical breakdown.

• Avoid eating rushed or on the go. This minimizes bloating and indigestion.

Supplements

• Dong Quai—this natural TCM herb is one of the top supplements for PMS and luteal phase hormones. 

• Magnesium—your bestie for sleep, cramps, and period support.

• B-vitamins.

• Toxic Breakup—this natural supplement combination from 28 Wellness is backed by scientific research and serves to support hormonal fluctuations and reduce PMS symptoms and period pain, as well as to detoxify and balance the body from the birth control pill. I’ve used these and really noticed improvement in PMS and period pain! Use code "Anna28" for a discount at checkout.

• I also learned about Flo gummies from a Skinny Confidential podcast episode, and I’m now a die-hard fan. The first time I used them into my luteal phase they helped so much! I didn’t have any PMS symptoms like mood irritability or bloating like I used to struggle with beforehand, and that period following I had only a fraction of my usual cramps and bloating. These have Dong Quai, Lemon Balm, Chasteberry, and Vitamin B6, are gluten-free and non-GMO. Plus, they taste so delish! The brand also has regular supplements, but who would pass on strawberry gummies that are actually good for you? I found them here on Amazon. 

Move Every Day

Even just walking is beneficial! Even better if it’s outside in nature and sunshine.

Recreational exercise helps to boost your mood and release endorphins, promoting a sense of wellbeing in addition to generic exercise health perks. Examples of recreational exercise activities include walking or running with a friend, rock climbing, dancing, hiking, biking, swimming, and sports like frisbee or volleyball. 

Don’t skip on your workout—even just 20 minutes is better than nothing. When I don’t feel like working out, I’ll often procrastinate with things like cooking, cleaning, checking my emails, and most often just doom-scrolling on Instagram. But, by the time I check the time again, it’s already been over 30 minutes and I could’ve fit a whole workout in by that time!

So, I started a strategy: hitting "play" on the video the second I think of doing my workout. Even if I have to pause it to change into workout clothes or grab my yoga mat, it’s much easier to finish the video since I already started it and it’s sitting there waiting for me.

Swim as much as possible! Hydrotherapy helps muscle cramps, aids in gentle circulation, and reduces aches (swap for those hot showers during your period). When I swim before a period, that period is much less painful and I’m less swollen overall.

Pamper Your Serotonin

Research studies show that PMS is directly correlated to low serotonin levels, especially where there is a hypersensitivity to the hormonal changes that occur during the luteal phase. Therapeutic steps to reduce PMS symptoms include elements that help to boost serotonin levels in the body.

So, in addition to recreational exercise as mentioned above, schedule something enjoyable for each day to boost your serotonin! A coffee date or spa night with a friend (or even just yourself), a picnic or reading a book at the park, planning a little photoshoot with your bestie, playing a podcast or a new music album on a leisurely walk, or simply eating lunch outside can add a sprinkle of sparkly pixie dust on your otherwise average day.

Book yourself a massage if you have the means! This is immensely beneficial for circulatory and lymphatic drainage during your luteal phase, especially close to the start of your period. 

Peaceful Bedtime Routine

• Make a cup of chamomile, ginger, or mint tea.

• Wind down with a few minutes of deep breathing and stretching with calm, instrumental spa music (no words that will get stuck in your head).

• Turn on an aromatherapy diffuser with lavender or peppermint essential oil.

• Indulge in some relaxing skincare. A face mask or gua sha always does the trick.

• Add at least 5-10 min of reading a physical book (helps the brain wind down/sleep easily and tires your eye muscles).

• Get a silk pillowcase and/or eye mask and weighted blanket so you look forward to your bedtime even more and fall asleep easily.

Tips To Delay Your Period

Sometimes, whether for a social event or an upcoming trip, I need to make sure my period doesn’t come early, or I need it to come a couple days later than my 28 app cycle tracker calendar says. So, here are a few tricks of the trade I’ve tried out, and for the most part the success has been like clockwork! 

Note: the following cannot be taken as medical advice or evidence supported by research. I just know these tips work for me and some women I’ve learned them from.

• Vitamin C: to help boost and support progesterone levels. I’ll be sure to intake a lot of vitamin C every day during my luteal phase, especially in the latter half. In addition to drinking lemon water and eating citrus, I will also supplement with Vitamin C (I like the Bluebonnet brand, found on Amazon or at health food stores). This may be specifically helpful for women who have irregular hormones, a short luteal phase or generally short cycle, or chronically low progesterone.

• Intense exercise: I will work out and do higher intensity exercise like my life depends on it! If I lose weight also, that in addition to the higher intensity exercise will help to delay my period a bit. I’ve heard this tip from models as well. Combining power walking, 28 workouts and/or going to a Pilates studio, and swimming is my favorite process.

• Avoid red meat: just in the latter half of my luteal phase, I’ll avoid red meat and stick to eggs, poultry, and fish for my protein. Medical studies even state that red meat helps stimulate blood flow and start periods sooner with an earlier onset of puberty for girls.

• Avoid spicy foods: spicy foods are stimulating for blood flow and circulation, so I avoid spicy foods in my luteal phase, especially in the latter half. Plus, spicy foods might even make a period worse once it starts.

The luteal phase is full of color and energy, where our brains turn into that of strategic go-getters and our bodies feel ready to power through obstacles. Now, we have the tools to achieve not just our body’s full capabilities during this time but actually enjoy the process going into our next period.