Welcome to the complete guide on the luteal phase. This phase follows ovulation, and it the least variable time in a woman’s cycle. It is a time when progesterone is dominant, and can also be the time when PMS symptoms can be experienced, but we will talk about how to change that!
The luteal phase is a huge part of the innate feminine wisdom of the female body and deserves far more praise than it receives.
What is the Luteal Phase?
The luteal phase is what follows ovulation in the menstrual cycle. It is the time when estrogen levels have fallen and progesterone levels are on the rise, due to the follicle that released the egg. Upon releasing an egg, the follicle transforms into the corpus luteum, which produces progesterone in order to further prepare the body for receiving a fertilized egg.
A healthy luteal phase will be between 9 and 18 days in length.
If pregnancy is not achieved, then progesterone levels will begin to fall, causing the shedding of the uterine lining. This is what a period is. The cycle count begins again at Day 1 at the start of a woman’s period.
A healthy cycle will be between 24-36 days. If a cycle is shorter or longer than this, then it could mean that there is an underlying hormonal issue that can most likely be resolved through lifestyle and nutrition changes.
Simply put, the luteal phase refers to a time in the cycle following ovulation, when the corpus luteum produces progesterone and a woman will not be considered in her fertile days of the cycle. It ends the day menstruation begins.
What is Happening During the Luteal Phase?
There are far less events occurring during the luteal phase of the cycle than during the follicular phase, leading to a far more variable length in the number of days of this phase.
As stated above, a healthy luteal phase should be between 9 and 18 days. Due to the stability of this phase, it will only vary a few days in length for a woman. For example, in one cycle a woman might experience a luteal length of 11 cycle days, and the next one experience 12 cycle days in luteal length. It would be very unlikely that this woman would experience a luteal length of 7 days.
The varied length comes in the follicular phase due to the mass variation in hormones. You can read about that here.
Progesterone
During this phase in the cycle, progesterone is the dominant hormone.
Progesterone is such a cool hormone that can only be made as a result of LH launching and ovulation. In fact, an empty follicle that has recently ovulated transforms into the corpus luteum, which is a progesterone-pumping machine.
Progesterone is such a cool hormone because it makes the conditions for life in the uterus possible. After estrogen is done growing the uterine lining, progesterone swoops in and maintains it, keeping it from growing any more or from shedding in menstruation.
The reason that a healthy luteal length is between 9 to 18 days is due to the fact that progesterone must be sufficient in order to support a viable pregnancy. If it is not sufficient, implantation will most likely not be successful and can result in miscarriage.
Whether a woman is planning for pregnancy or not, each month her innate body is. This means that progesterone must be produced in order to maintain the uterine lining, which is intended to support a baby in utero. Not only does it maintain the uterine lining, but it also stimulates the secretion of nutrients to nourish a fertilized egg once it is implanted.
Progesterone levels rise exponentially in the first trimester of pregnancy, and then level out in the second and third trimester.
Once the placenta is developed, it takes over the main production of progesterone in the body at about 10 weeks of pregnancy. Not only does progesterone play a key role in the early days of pregnancy, but throughout pregnancy it creates an ideal environment for the baby to grow. It does so by keeping the uterine muscle relaxed, preventing contractions, and helps the immune system to tolerate the foreign DNA of a baby.
If fertilization and implantation do not occur, then progesterone levels fall at the end of a cycle, resulting in menstruation- the shedding of the uterine lining.
What Your Luteal Phase Can Tell You About Hormonal Health
The luteal phase is a vital sign of health. It can indicate a lot to a woman about the hormonal health of her previous cycle. You can read more about why that is here.
It is also the least variable time of the cycle, but can still give great indications into the overall health of the body.
What a Healthy Luteal Phase Looks Like
A Healthy Raise in Progesterone
One indicator of a healthy luteal phase involves a rise in progesterone levels that occur after ovulation.
A healthy luteal phase will include dryness due to high progesterone levels stimulating the cervix to produce a dense antimicrobial barrier that blocks out all foreign invaders from entering the uterus.
Sometimes a little cellular sloughing or the breakdown of this barrier can be noticed, but overall a healthy luteal phase will not experience cervical mucus or discharge.
A healthy luteal phase should work alongside the follicular phase to create a cycle that ultimately lasts 24 to 36 days in length. This means that luteal length should remain steady, and does not change like the follicular phase can.
Spotting in the Luteal Phase
Spotting prior to menses is another sign that progesterone may not be sufficient to maintain the uterine lining. It is important to take note of any spotting that is observed prior to menstruation for this reason.
The Luteal Phase on Hormonal Birth Control
Often, women are prescribed birth control in order to regulate menses and minimize symptoms. However, there is a big problem with this line of thinking:
If a woman is on hormonal birth control, she is not having a luteal phase. Instead, she is in a constant low follicular activity state that never leads to ovulation, progesterone, or a true period.
Let’s think about it this way: Hormonal birth control’s job is to suppress ovulation. The Corpus Luteum can only form if ovulation has occurred. Menstruation can only occur if ovulation has occurred.
In essence, the luteal phase is nonexistent in a woman on hormonal birth control. This can lead to negative effects on her body as progesterone is not being produced, which can cause estrogen dominance in the body.
It can also lead to insufficient luteal phase once a woman stops using the pill, due to mineral deficiencies and estrogen overload.
If you want to learn more about this, check out my complete guide to hormonal birth control here.
Staying Healthy in the Luteal Phase
Sometimes, luteal phases can be impacted for the better through lifestyle changes. Even with hormonal imbalances that may need more attention, by being proactive with her health, a woman can support her progesterone levels for the better.
Lifestyle can play a huge role in hormonal health, and I have listed out changes below that can make a huge difference in how a woman’s body handles the luteal phase.
Removing Toxins for a Better Follicular Phase
Environmental toxins can play a large role in the stress placed on the body. This is because the toxins which women are exposed to are often endocrine disruptors that literally disrupt the way hormones communicate throughout the body.
When hormones are being interrupted, it can throw off a woman’s cycle pretty easily.
Making simple changes in makeup or cleaning products can make a huge difference in this arena. If you want to learn more about where to find the toxins in your home and how to begin removing them, check out this post.
Prioritizing Sleep on During Your Luteal Phase
To support progesterone levels, it is important to get adequate rest so that minerals and energy can be replenished during this time in a woman’s cycle. Prioritize going to bed early enough that you will get at least 7 hours of sleep, though if you know your body needs more, aim for more. Listen to your own intuition.
Cut off screen time in the evenings and light exposure so that your circadian rhythm can work to raise melatonin levels.
By getting enough sleep, follicular development may be supported and the body will be able to better regulate hormones.
Try to prioritize rest during the day during this time as well. Take at least an hour to relax and do something you enjoy like reading a good book with your favorite cup of tea, or soaking in your glorious clawfoot tub.
What to Eat on During Your Luteal Phase
My main recommendation for this time of the month falls in line with what I recommend for your entire lifestyle. You can check out my top nutrition tips here.
While in your luteal phase, avoid processed foods and refined sugars. Try to prioritize proteins, fats, and healthy carbs. Prioritize nutrient dense foods and hydrate with mineral-rich liquids such as adrenal cocktails or bone broth.
Enjoy that chocolate as long as it does not have additives in it. You can turn it into something fun like bone broth hot chocolate or a gelatin-rich pudding.
Eat plenty of food and do not restrict calories. Your body needs nourishment and energy at this time in your cycle.
How to Exercise During Your Luteal Phase
Try to get gentle movement during this time of your cycle. In fact, movement can be a huge contributing component supporting the body’s internal communications. While cross-fit or intense cardio during this time could hinder hormonal production, other types of movement will enhance it. Here are some types of exercise that are great to do while in your follicular phase:
Yoga
Pilates
Strength Training
Bow String Yoga
Walking
Swimming
Recap
The luteal phase of a woman’s cycle is a time of hormonal stability before a new cycle begins. Progesterone is the dominant hormone in this phase, and the uterine lining is being maintained in preparation for pregnancy.
There are many different lifestyle choices an individual can make in order to optimize this time in her cycle.
Want to learn more about cycles and cycle health? Check out my other posts here!
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