The luteal phase is the second half of the menstrual cycle, beginning after ovulation and ending with the start of menstruation. While it often goes unnoticed in daily life, this phase plays a crucial role in hormone regulation, fertility, mood, and energy. For many women, it can also bring common premenstrual symptoms such as fatigue, irritability, cravings, and bloating. It’s the phase experienced just before menstruation, often leaving women feeling discomfort and confusion – which is exactly what we aim to ease at Shanti through carefully crafted blends designed to support you.
As more women seek to reconnect with their cycles and support their hormonal health naturally, understanding the luteal phase is key. In this blog, we’ll explore the science behind the luteal phase, the symptoms many experience, how to support yourself holistically, and introduce you to our newest herbal tea blend designed to make this phase feel a lot easier: Luteal Love!
The luteal phase begins right after ovulation – typically around day 14 of a 28-day cycle – and lasts until menstruation begins. During this time, the corpus luteum (the follicle that released an egg) produces progesterone, a hormone responsible for thickening the uterine lining and preparing the body for possible pregnancy. With hormonal imbalances and PCOS, you may not always be aware of what phase of the cycle you’re in, but there are plenty of symptoms you can look out for to help you figure this out which will be broken down in this blog!
The average luteal phase lasts 11 to 17 days, with 14 being most common.
These hormonal changes are powerful and have wide-ranging effects on everything from brain function to metabolism and energy levels.
The luteal phase is a delicate and complex part of the menstrual cycle, heavily reliant on a balanced interplay of hormones, especially progesterone. However, for many women, hormonal imbalances – such as those caused by Polycystic Ovary Syndrome (PCOS) – can disrupt this phase, leading to symptoms that feel more severe and unpredictable.
In PCOS, the typical hormonal rhythm is often altered due to insulin resistance, elevated androgens, and chronic inflammation. These factors can interfere with ovulation itself or lead to a shortened or irregular luteal phase, a condition known as luteal phase defect. This means progesterone production is insufficient or inconsistent, impairing the uterine lining’s ability to support a potential pregnancy and often intensifying premenstrual symptoms like mood swings, fatigue, and bloating.
Studies have shown that women with PCOS frequently experience luteal phase irregularities, which can contribute to difficulties with fertility and increased PMS severity. Supporting your luteal phase naturally when facing hormonal imbalances involves a holistic approach. Nutritional strategies that reduce inflammation and balance insulin, can improve hormone regulation.
Herbal allies like liquorice root have been traditionally used to support progesterone balance, although it’s essential to consult with a healthcare professional before introducing new supplements.
For some personalised 1:1 support on your PCOS journey check out FitnessWithKeisha’s PCOS-friendly community, where you can sign up to start receiving tailored support for your journey!
For further reading on PCOS, check out this Thriving With PCOS E-Book!
Many women experience a variety of physical and emotional changes during this phase, here are a couple of common symptoms faced:
These symptoms are often grouped under Premenstrual Syndrome (PMS), though their intensity can vary widely.
Supporting your body during the luteal phase can help reduce PMS and rebalance your hormones:
The luteal phase is all about nourishment. Your metabolism actually speeds up during this phase, meaning your body needs slightly more calories, especially from whole foods that stabilize blood sugar and support progesterone production. Here are some key nutrients you should aim to incorporate into your diet during your luteal phase:
Enjoying warm, grounding meals like roasted root vegetables with quinoa, lentil stews, or sweet potato curry are all perfect. It is also important to remember to hydrate well, especially if you’re experiencing water retention.
The luteal phase is not just a hormonal rollercoaster; it’s an invitation to slow down and tune in to your body’s unique needs. Emotional fluctuations, irritability, and low energy often accompany this phase, underscoring the importance of mind-body practices that can soothe and rebalance your nervous system naturally.
Mindfulness meditation and breathwork are powerful tools for managing luteal phase stress and mood swings. Regular practice encourages
parasympathetic nervous system activation, which can alleviate anxiety and improve sleep quality. Even a simple 5-10 minute daily meditation can have significant benefits, setting the tone for a calmer luteal phase.
Gentle movement, such as yin yoga or restorative Pilates, complements this by promoting circulation and easing muscle tension without overstimulating an already sensitive system. These exercises help release physical and emotional tension, offering relief from cramps, bloating, and fatigue.
Journaling is another transformative practice during the luteal phase. Reflective writing can help process emotional ups and downs, identify recurring patterns, and foster gratitude and self-compassion.
For more on mind-body wellness and natural hormone support, visit Mindful.org and explore more natural ways to support your body during this phase.
Herbs have long been used to support hormonal balance and soothe menstrual symptoms. Here are a few that are especially helpful during the luteal phase:
Luteal Love is our newest blend – crafted with hormone-balancing herbs and the refreshing, fruity twist you crave during summer. It’s:
Whether you’re bloated, irritable, or just feeling low-energy, Luteal Love is the perfect self-care ritual to soothe and support you.
Launching soon exclusively at Shanti Teas.
The luteal phase doesn’t have to be a time of dread. With the right knowledge and support, it can become a period of reflection, nourishment, and rest. Supporting your body with herbal teas like Luteal Love is one of the simplest ways to feel more grounded and in tune with your natural rhythm.
Honour your hormones. Celebrate your cycle. Sip the support your body deserves.
Follow us on Instagram @drinkshanti for updates on our launch – and be the first to sip your way through your summer cycle.
Ready to fall in love with your luteal phase? Your body deserves it. So Shanti’s got you!
