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luteal phase tips to relieve pms 🫶🏻

your luteal phase doesn’t have to suck 👇🏻

your luteal phase begins when ovulation starts, around day 14 of a 28 day cycle

PMS can be caused by too much estrogen in the body, or estrogen dominance

when you adjust your nutrition, movement & lifestyle to the four different phases of your cycle, you can experience less pms, improve your mood, energy levels, see better results in the gym and so much more

how to support your body for less pms in the luteal phase:

👉🏻 swap your cocktails for mocktails

👉🏻 high protein bfast within the first hour of waking paired with healthy fats & carbs

👉🏻 you need more calories in this phase so don’t be afraid to eat more, focused on quality protein, carbs & healthy fats with each meal & snacks

👉🏻 prioritize self care, I’m using @oseamalibu super glow body set, the perfect way to wind down, code: sarahhelton10

👉🏻 prioritize quality sleep and go to bed around the same time every night

👉🏻 focus on foods rich in b vitamins, calcium, magnesium & fiber

👉🏻 swap your coffee for matcha or half caf, or a coffee alternative

👉🏻 raw carrot salads to detox excess estrogen

👉🏻 focus on low impact strength, pilates, yoga & stretching

was this helpful? Let me know if you want more tips like this

#lutealphase #cyclsyncing #hormonehealth #hormonebalance #hormoneimbalance

2024/10/29 Edited to

The luteal phase, which occurs after ovulation and before menstruation, can be a challenging time for many individuals due to the hormonal fluctuations that lead to PMS symptoms. Recognizing the significance of self-care during this phase is paramount. Incorporating relaxation techniques, such as meditation and mindfulness practices, can positively impact your mental health. In addition to dietary changes, nurturing your emotional well-being is vital. Engage in activities that bring you joy and fulfillment, whether that's reading a book, connecting with friends, or enjoying a creative hobby. Proper hydration is equally important; aim to drink plenty of water to counteract bloating and fatigue. Moreover, understanding the body’s needs during this time entails being mindful of exercise. While intense workouts may feel overwhelming, gentle physical activities like walking, yoga, or Pilates can enhance mood and ease tension. Consider integrating foods rich in Omega-3 fatty acids, such as salmon and nuts, into your diet to help mitigate inflammation and enhance hormonal balance. Lastly, it’s important to track your symptoms over several cycles. This can provide insight into your unique patterns and help you identify what strategies work best for you. Being proactive and informed allows greater control over your health during the luteal phase.

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