Cycle Syncing - Harness the power of your hormones - Part 4 - Luteal Phase- Autumn
You may have heard about ‘cycle syncing' but how can it work for you?
From the moment you start your period in puberty, hormones can feel like they’re in control of you! Whether it's feeling overly emotional, angry, tired, snappy or hungry, our fluctuating hormones can affect our performance, relationships and how we feel throughout the month.
Syncing your diet, lifestyle and activities is a powerful tool to harness this hormonal ebb and flow to your advantage.
Understanding the different phases of your menstrual cycle is the first step. Knowing what to do in each phase to help your hormones can help get them working FOR you, not AGAINST you.
So what does the Fourth phase look like?
After ovulation you enter the luteal phase which typically lasts around 12-14 days. The follicle left behind after ovulation amazingly forms a new gland called the Corpus Luteum. This is where progesterone is made. This hormone is SO important!
Progesterone’s main job is to prepare the womb for a healthy pregnancy (as in pro-gestation). But it does so much more than that. Progesterone all about peace and calm, helping you sleep, reduces anxiety and balances out oestrogen.
If there’s no pregnancy, the Corpus Luteum will start to break down and oestrogen and progesterone will fall rapidly, stimulating the breakdown of the uterine lining. And you will start another cycle.
Symptoms:
If you don’t have enough progesterone (or too much oestrogen), you can feel typical PMS symptoms which can include low energy, low mood, irritability, cravings, anxiety, breast tenderness, bloating, breakouts and more.
Ways to support cycle syncing in this phase:
Diet:
Ensure you are eating enough healthy fats and protein to keep cravings at bay
Eat plenty of fibre and hydrate well (limit alcohol and caffeine) to help reduce symptoms, irritability and mood swings.
You might want to get your sunflower and sesame seeds (1tbsp) in to support progesterone balance.
Focus on foods rich in magnesium like green leafy veg, nuts, seeds, dark chocolate to help with any excess stress or pain.
If you have particularly heavy or painful periods, or PMS symptoms, try avoiding dairy products throughout the month to see if this helps.
Exercise:
Your energy may dip so take it easier on the exercise, and be kind to yourself.
I love long baths with magnesium rich Epsom Salts in this phase to help ease any tension and for a good night sleep.
Gentle stretching, yoga and pilates can be great in this phase too.
Activities:
Start to wind down the social and heavy work stuff
Sleep and relaxation is a priority in this phase
Deep breathing exercises can help to relieve tension and stress (try this; inhale for 4, hold for 7, exhale for 8 – repeat 5 times).
If while reading this you feel this isn’t how you are experiencing your cycle and feel you have more PMS-like symptoms at this stage of your cycle and would love to find your balance in the spring of your cycle, why not get your free copy of The Period Fix - 4 step solution to problem free periods or book in a free call to see how we can help
