Luteal Phase days – 22 – 28
Integration & discernment
The first couple of days of this phase feel similar to the
ovulatory phase, this all changes when our Estrogen and Testosterone levels
start to lower, and our body starts producing progesterone.
The hormone progesterone is an anti-anxiety hormone, which helps us start to wind down and the nesting begins.
Progesterone often declines earlier in perimenopause, which can intensify PMS-like symptoms such as irritability, low mood, anxiety, or sleep disruption.
You may notice
• Reduced tolerance for stress
• Increased need for alone time
• Heightened emotional honesty
• Strong body signals around fatigue or hunger
Luteal Phase Nutrients:
- Warm foods
- Magnesium
- Slow burning carbs
- Carrot salad
- Calcium
- Sweet Potatoes
- Berries
- Leafy Greens
- Eating every 3-4 hours
- Great tine for roasting and baking
Luteal Phase Activities:
- Pilates
- Barre
- Strength Training
- Power Yoga
Ways to support Perimenopause changing menstrual cycles:
- Lower caffeine
- Explore Stressors
- Magnesium supplements
- Prioritise sleep
- Balance Sugar Levels
- Mindful movement
- Meditation
- Swap beauty products
- Be kind to yourself
Phase mantra:
Listening to my body is a form of wisdom
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