Understanding Your Menstrual Cycle Part 4: The Luteal Phase
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I’ve been loving the growing conversations online about menstrual cycles. The rise of apps and tools for tracking cycles is such a great step toward body awareness and empowerment.
But here’s the thing: some of the information floating around can be a bit misleading. There’s a wide range of what’s considered “normal” or “optimal,” and I’m noticing that people are starting to worry about things that aren’t necessarily a problem.
That’s why over four weeks, I’m breaking down the phases of the menstrual cycle to help bring more clarity and confidence to your tracking journey.
Welcome to Part 4: The Luteal Phase
Part 3: the luteal phase
When:
The luteal phase begins after ovulation and is characterized by the production of progesterone which only happens in this phase. Assuming no pregnancy occurs, progesterone rises for 6-7 days after ovulation and then drops dramatically.
The luteal phase is typically 12-16 days in length and is usually quite consistent in length from cycle to cycle, even if the total length of the cycle is longer than the average person or varies from month to month.
What's Happening:
The rise and then drop in hormone (estrogen and progesterone) is what causes some women to experience premenstrual symptoms such as cravings, breast tenderness, sadness, irritability, and anxiety. The drop in progesterone also signals the uterine lining to shed - bringing us back to menstruation.
what can i expect in the luteal phase?
Emotions: It’s normal to feel a bit more emotionally sensitive during this time, but if there’s more significant mood changes or physical symptoms there’s a lot that can be done to manage them. These symptoms can sometimes be really severe! In this situation, it’s not that there’s anything wrong with the hormone production; but that your brain/body are struggling with the massive CHANGES in hormone that’s happening.
Mental Clarity: During this phase, mental clarity is lower, it’s harder to make decisions and find motivation. Many find themselves overwhelmed more easily. Getting some time and space alone can be really helpful to manage the hormone changes. It’s also really helpful to know WHEN in this phase symptoms might come up to prepare accordingly.
Socialization: Being social can feel difficult so I always recommend looking proactively at the calendar when planning events!
I hoped this helped answer some questions you have about your cycle!
Thank you for following this series with me, if you missed Parts 1,2, or 3, be sure to check them out to get the full picture of your amazing cycle.
Disclaimer:
This content is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, naturopathic doctor, or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay seeking it because of something you have read here.
Hi, I’m Dr. Janine, ND
I’m a Naturopathic Doctor currently practicing in Guelph, Ontario, Canada.
I truly believe that our enjoyment of life is closely tied to how we feel physically. When we’re healthy, we can take on anything. But when we feel off, even the simplest tasks become overwhelming. I’ve been through hormonal shifts, sleepless nights as a parent, and the stress of balancing everything. But I also know that with the right strategy, we can go from surviving to thriving—and create a healthy, thriving family in the process.
I look forward to meeting you soon.
- Dr. Janine, ND
Follow me on social media, @dr.janine.nd