The luteal phase can vary between 12 to 16 days and is known in modern society as the most difficult phase of women’s cycle. This is because modern society is fast paced, linear, logical and very masculine in how we navigate yearly, weekly and daily. We now use a solar calendar instead of a lunar calendar which means that the modern world is not connected with the lunar cycles and nature’s rhythms. Nothing is linear in the natural world and cosmic evolution and if you observe nature you will soon realize that not much is fast paced either, the energies are dynamic. Observe how the moon affects you during the difference phases and journal it: how do you feel during the waxing, full, waning and new moon? There are scientific studies on the subject confirming the moons influence on human behaviour. Observe the tides, or the birds and you will soon enough recognize that nothing is linear. Why on earth would we humans beings, be different?
If you develop body awareness you will notice that there are periods during the day that you feel energized and there are periods of the day that you feel exhausted; and instead of napping we drink a coffee. This process happens monthly as well. There will be weeks of the month that you are more energised and others that you are less. And it also happen yearly, where months of the year you are more energised and other months that you are less. Living in the grid you work all year to have two weeks to a month of holiday. Where in the cosmic and natural reality does this make sense? Of course the Luteal phase will give you a hard time. Our biology is asking us to slow down, this is the time to be, rest, and do less, which does not align with the modern world that asks us to keep going.
The basics of the luteal phase at the hormonal level.
After ovulation the Luteal Phase takes place in which the development of the corpus luteum happens. During ovulation an egg is expelled from the follicle leaving the remainder of the follicle. At this point luteinzing hormone (LH) is high and LFH and LH together are going to induce the remainder of the follicle to turn into a structure called the corpus luteum. The follicle is what released estrogen from its granulose cells and since this is not a follicle anymore it greatly reduces the amount of estrogen that produces and begins to mass produce progesterone, this mean that during the Luteal phase there is a dip in estrogen and a rise in progesterone( pro gestation hormone). There is still some estrogen being produced in very small amounts.
Progesterone works on thickening the uterine lining that gives home to a baby to grow in case we get pregnant. The corpus luteum hormones do other things too such as: the little bit of estrogen and progesterone are going to suppress the FSH and LH production by the anterior pituitary. Also the corpus luteum is producing inhibin, this production rises until the corpus luteum reaches nearly its maximum size at which point the inhibin actively inhibits FSH release from the anterior pituitary. In order for the corpus luteum to survive it needs FSH and LH so with the absence of both it dies off, progesterone and estrogen levels drop, and menstruation occurs. Menstruation being the beginning of the next cycle. (Stay tuned for the menstruation blog post coming soon).
And now what?
Lets convert all of this into a more digestible overview. The energetics of this phase are autumn and the waning moon, day by day you will encounter less energy to work with, some of the more introverted, premenstrual symptoms take place and difficult emotions and moods can be a challenge. Our whole body is basically telling us to embrace being, and do less. This is a great time to detox, relax, unwind and process any emotional baggage.
Keep physical excercise light to mild, not too intense but also not too inactive as tension builds up easily during this time. Meditation and breath work is great during this time as we are naturally more inward. Intuition can be quite profound and having the habit to journal insights that come to you during this phase might bring you answers and solutions to challenges that you are encountering in your life.
Personally I find this period a great time to detox from screens, information overload, people and stimulants. When we feel like crap it is very common during the Luteal phase that we fill up our schedule to keep us busy, drink coffee to keep us going, watch, listen and read all sorts of things we love in order to get a dopamine fix and get instant gratification, and not to forget we can easily binge eat unhealthy foods. All of this will increase our discomfort throughout this phase and propel us to an awful menstrual experience. You will naturally feel more hungry so eat more healthy foods, also the immune system will be low during this phase so take well care of your self.
Note: PMS symptoms are natural. It is okay and there is nothing wrong with you, it’s just your body speaking to you and telling you what needs attention.
Tips to bring balance, ease and peace during this phase.
- Foods to bring in during this period:
Magnesium: dark leafy greens, collard greens, watercress, kale, spinach.
B-complex: Root vegetables like sweet potatoes, carrots, parsnips, turnips etc…
Fiber (important to decongest any excess of progesterone): brown rice, quinoa, root vegetables, cucumbers, apple, chickpeas dates, etc…
Minerals and Healthy Fats. (unprocessed vegetable fats, fish, raw dairy) - Seed cycling: two table spoons of sesame or flax seeds daily during this phase helps to balance hormones. (I will do a post on seed cycling soon, stay tuned)
- Plenty of rest and self care.
- Restorative yoga, yin yoga, yoga nidra.
- Meditation and breath work emphasising exhalations.
- Stay hydrated.
Below you can find a yoga practice suitable for this phase.
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