The Body During the Luteal Phase

What is the Luteal Phase?

The luteal phase is the period from ovulation until the start of menstruation. During this phase, progesterone (also known as the luteal hormone) is produced in higher amounts. Many people experience physical and emotional discomfort during this pre-menstrual (luteal) period, which may also lead to a decrease in productivity. These symptoms are often relieved as menstruation approaches.

PMS During the Luteal Phase

Due to the increased secretion of progesterone, the luteal phase is a period when PMS symptoms are more likely to appear.

Physical Symptoms:

Abdominal pain, headaches, back pain, swelling, bloating, breast tenderness, joint pain, weight gain, and swelling in the hands and feet.

Emotional Symptoms:

Mood swings, irritability, anxiety, and confusion.

Recommended Nutrients for the Luteal Phase

When experiencing PMS symptoms, consuming a well-balanced diet is essential to help alleviate physical and mental discomfort. Here are some key nutrients to incorporate into your diet during the luteal phase:

• Vitamin B6

Promotes the synthesis of serotonin, the "happiness hormone," which can help reduce irritability and mood swings.

• Calcium

Helps alleviate PMS symptoms.

• Gamma-Linolenic Acid (GLA)

Aids in balancing female hormones.

• High-Quality Protein and Fats

Contribute to fatigue recovery.

Meal Suggestions for the Luteal Phase

• Komatsuna Spinach and Tuna Salad

Komatsuna (Japanese mustard spinach) is a leafy green vegetable with calcium levels comparable to milk. Mixing it with tuna, which is high in vitamin B6 and sourced from mackerel or bonito, creates a beneficial meal for the luteal phase. This dish is also a great addition to lunch boxes.

• Stir-Fried Atsuage Tofu and Leeks

Atsuage (thick, fried tofu) is rich in protein and soy isoflavones, while leeks are a good source of vitamin B6, calcium, and vitamin C. Simply season with barbecue sauce for a quick and easy meal, even on busy days. Adding small dried sardines (chirimenjako) can also enhance the dish.

Summary

This article has introduced the essential nutrients and recommended recipes to help you get through the luteal phase with more vitality. Many individuals experience uncomfortable symptoms like PMS during this phase. Along with medications or herbal remedies prescribed by healthcare providers, it is helpful to focus on incorporating these beneficial nutrients into your diet.