5 Things I Prioritize During the Luteal Phase

The luteal phase of the menstrual cycle can feel like a rollercoaster. After ovulation, progesterone and estrogen levels rise, triggering changes throughout the body that aren’t always pleasant. From mood swings to physical discomfort, this phase often demands extra care and attention.

Rather than fighting these shifts, learning to work with your cycle can transform how you feel and function during this time. It’s a strategy I focus on with my clients, helping them navigate each phase with greater ease and strength. Below are five practices I personally prioritize during the luteal phase to support a healthier, happier cycle.

1. Sleep

The menstrual cycle can significantly affect sleep, and in turn, sleep quality can impact our hormonal balance and menstrual health. Practicing good sleep hygiene during the luteal phase, when sleep disturbances are more likely, is essential for maintaining well-being. Both estrogen and progesterone play roles in sleep regulation, as these hormones influence parts of the brain involved in controlling sleep patterns. Research suggests that REM sleep, which is vital for memory, emotional regulation, and cognitive function, decreases as progesterone and estrogen levels rise in the luteal phase. This reduction may contribute to the emotional fluctuations, such as increased anxiety and mood swings, often experienced during this time.

Good-quality sleep is crucial for:

• Fat loss

• Muscle gain

• Tissue recovery and repair

• Blood sugar and lipid regulation

• Hormonal balance

• Appetite and hunger regulation

• Removal of waste products in the brain (via the glymphatic system)

During the luteal phase, prioritizing sleep hygiene becomes even more critical as the body is more prone to disturbances. To ensure I get restorative sleep, I ramp up my sleep routine by using a mulberry silk eye mask to block out light, enjoying a cup of herbal tea, and taking a warm bath before bed. I also use the blue-light filter on my phone after sunset and avoid screens an hour before sleep, instead opting for reading or meditation. Avoiding caffeine after noon and limiting liquids (especially chugging them) before bed helps me avoid sleep disruptions like late-night bathroom trips.

Good sleep is vital throughout the cycle. Studies have found that women who report less than six hours of sleep are more likely to experience abnormal menstrual cycle lengths, highlighting the connection between sleep and hormonal health.

2. More Supportive Bras

Did you know that your breast size tends to peak around day 25 of your cycle? While that might sound like a perk, as someone with a larger chest, I can tell you it’s not always so comfortable!

Breast tissue is highly responsive to hormonal changes, and throughout the luteal phase, breasts often swell due to increased fatty tissue and water retention, with size increasing by 4-10%. Once menstruation begins, these proliferated cells shrink, causing breast size to return to baseline during the follicular phase. Additionally, many women experience cyclical breast pain, or mastalgia, during the luteal phase due to hormonal changes affecting the breast tissue. This pain can be amplified during a workout session, especially if there’s impact involved.

During this time, I reach for more supportive bras to manage discomfort and prevent additional breast pain, especially during physical activity. I prefer high-neck bras, like the sustainable bamboo ones from Boody. Wearing more supportive bras can also reduce strain on the upper body by distributing breast weight better, which helps maintain better posture and prevents upper back strain.

3. Electrolytes

The amount of fluid in our blood, known as plasma volume, is influenced by estrogen and progesterone. These hormones affect fluid retention, causing fluctuations in plasma volume. Maintaining adequate plasma volume is crucial for regulating body temperature, supporting muscle function, enhancing endurance, and ensuring efficient recovery during exercise. Plasma volume peaks during the preovulatory phase when estrogen levels are high but can decrease by as much as 8% during the luteal phase when progesterone and estrogen are elevated. This reduction can make it harder to balance fluids and regulate body temperature, particularly during exercise in hot conditions.

Electrolytes, including sodium, potassium, and chloride, help manage fluid movement within the body. Sodium is particularly important for maintaining plasma volume and supporting hydration. Research by Dr. Stacy Sims has shown that sodium supplementation during the luteal phase can reduce cardiac strain and improve exercise performance, especially in warm environments. I like to stay hydrated by supplementing with sodium-rich electrolytes, like Redmond Re-Lyte, which I mix into my “Morning Margarita” along with two capfuls of apple cider vinegar.

4. Skin Health

Our skin, the body’s largest organ, is sensitive to hormonal changes, especially in the luteal phase. The skin contains estrogen receptors and, to a lesser extent, progesterone and androgen receptors, all of which influence its appearance and condition. Studies show that 27% to 70% of women with acne vulgaris experience worsening symptoms during the luteal phase, often due to an increase in oil production and acne flare-ups. Progesterone is primarily responsible for this uptick in oiliness, as it stimulates the sebaceous glands. Meanwhile, estrogen helps retain moisture in the skin, and its drop during the luteal phase can cause the skin to become drier, thinner, and more sensitive. Pores also tend to compress during this phase, contributing to breakouts.

While I try to care for my skin throughout all phases of the cycle, the luteal phase gets extra attention. Honestly, I can get lazy with my routine sometimes, but skipping it during this phase has its consequences! Case in point: I recently skipped washing my face after a power outage left us without hot water. The result? A rare pimple the next morning!

To keep my skin in check during the luteal phase, I use a cleanser with salicylic acid to help combat any flare-ups. I also make sure to apply a toner that balances and soothes the skin, followed by a hydrating, water-based moisturizer to lock in moisture (I love all Body Deli products - organic and made in the low California desert). Finally, I seal everything with tallow, which is rich in fatty acids like oleic and palmitic acid—similar to those found in human sebum. Tallow helps replenish the skin’s natural oils and signals to the sebaceous glands to produce less oil, keeping my skin balanced.

5. Body Positivity Exercises

Hormones can significantly influence how we perceive ourselves during the luteal phase of the menstrual cycle. As progesterone rises and estrogen drops towards the latter part of this phase, many women experience heightened emotional sensitivity and mood swings. Progesterone is known for its calming effect, but it can also contribute to feelings of fatigue, sadness, and low energy. The drop in estrogen can reduce serotonin (the “feel-good” neurotransmitter), leading to feelings of irritability or sadness. These emotional shifts can affect how we view our bodies, often resulting in more self-critical judgments. Physical symptoms such as bloating, breast tenderness, and water retention can also distort self-image, making women feel less comfortable and confident in their bodies during this time.

Personally, I often notice that my body feels “softer” in the latter half of my cycle, and fatigue tends to increase, which can lead to frustration or disappointment, especially regarding athletic performance. Over time, I’ve found that practicing body positivity exercises during the luteal phase is essential for maintaining a healthy relationship with my body. These practices help me embrace where I am in my cycle and foster a more optimistic outlook that I can carry throughout the month.

Some of my go-to practices include:

• Using affirming language when speaking about my body, such as, “My body is healthy, in flow, and doing the best it can.”

• Writing three things I’m grateful for about my body in a daily body-gratitude journal.

• Dressing for comfort, confidence, and support.

• Curating my social media feed to avoid comparison traps and accounts that focus excessively on appearance.

• Practicing body-scan meditations to help reconnect with my body in a compassionate way.

• Connecting with a community of supportive, uplifting women to stay grounded and inspired.

Conclusion

Understanding how the luteal phase affects our bodies and minds has allowed me to tailor my approach to health and well-being in a more intentional way. The five things I prioritize during this phase—sleep, supportive bras, electrolytes, skin health, and body positivity—help me navigate the natural fluctuations of my cycle with greater ease and self-compassion.

By focusing on these areas, I can honor my body’s needs and adapt my routines accordingly, so that I feel empowered throughout my menstrual cycle. Whether it’s prioritizing good sleep hygiene, wearing comfortable bras, staying hydrated with electrolytes, or practicing self-compassion through body positivity exercises, these habits help me stay in tune with my body and appreciate it for all that it does. Each phase of the cycle brings its own unique challenges, but by listening to my body and responding with care, I can move through them feeling strong, supported, and connected to myself.