Navigating the Luteal Phase: Movement, Nutrition, and Self-Care

Navigating the Luteal Phase: Movement, Nutrition, and Self-Care


During the Luteal Phase, the follicle that burst and released the egg (during ovulation) develops into a small mass of cells called the corpus luteum. The corpus luteum secretes progesterone and estrogen that cause the uterine lining, or endometrium, to thicken and be able to nourish a fertilized egg.  


Navigating the Luteal Phase

Maybe the most well-known of all the phases, the Luteal phase often associated with pre-menstrual syndrome (PMS), has become a bit notorious for irritability, cramps, frustration, and fatigue. Here are a few things to focus on during this phase to find more ease and balance.  

Movement: Your energy levels are going to be lower this week so focus on low-impact workouts; pilates, yin yoga, stretching, or walking. 

Diet: Don't be too restrictive during this phase, your appetite is going to increase and your body will likely tell you what it wants. Listen to it! Focusing on nutrient-dense foods will help to curb cravings. Sweet potatoes, dates, yogurt, sesame, and sunflower seeds are all very beneficial for this phase. If you practice intermittent fasting, it's ideal for women to either not fast or reduce their fasting window during this phase. 

Self-Care + Reflection: We'll be sharing a lot of supportive practices to try as we journey through this phase in the next few emails. The Luteal phase is an important time to take stock and review what emotions come up. While sometimes challenging, this phase is an incredibly informative physical process that we can learn from and become more self-aware as to what we need to adjust, release, or resolve in our lives. 



Herbal Spotlight: Ashwagandha

Ashwagandha is an adaptogenic herb that is known for its ability to modulate stress and anxiety and has been used to treat insomnia. Its ability to lower cortisol levels and regulate blood sugar and hormone levels makes it the perfect remedy for the mood swings, irritability, and fatigue that can be experienced during this phase. 



Rituals for Your Luteal Phase - Meditation + Journalling

Read through this meditation and then find a comfortable seated position or lie down in a quiet space where you can fully immerse yourself in the process.

  1. Settle in: Take a few deep breaths. Inhale deeply, feel the air fill your lungs, and exhale slowly, releasing any tension or stress you may be holding onto. Repeat this a few times, allowing each breath to bring you into a state of calm and relaxation.
  2. Bring your awareness to your body: Notice any sensations or discomfort you may be experiencing. Without judgment, simply observe what is present at this moment. As you continue to breathe, allow your awareness to settle into the areas of your body where you are feeling emotions. Let go of any expectations or pressures you may be carrying. Take a few more moments to bask in this feeling of compassion and self-care. Know that you are worthy of this moment of peace and that you have the power to nurture and care for yourself in any phase of your cycle.
  3. Journal about what came up: Now is the time to label and identify what is present. Ask yourself "why?" to each emotion five times to get to the roots. Example: Emotion: Fear.  - "Why am I feeling afraid?" "Why is that making me afraid?" and if you continue to ask why you will get to the root cause of the emotion. Journal about this and release it onto the page. No need to take action on anything until after the luteal phase has passed. Rest, reflect, retreat.


May you carry this sense of ease, stillness, and compassion with you throughout your day. Remember to return to this practice whenever you need to reconnect with yourself and find solace in the present moment. 

Let the Goddess in you rise and shine.

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