Causes of Swelling During the Luteal Phase

What is Swelling?

Swelling, also known as "edema," occurs when water accumulates between cells, leading to an abnormal increase in fluid. The human body is about 60% water, with two-thirds of that being intracellular fluid (inside cells) and the remaining one-third being extracellular fluid (used to fill spaces between cells and in the blood). These fluids circulate in balance, delivering nutrients to cells and removing waste.

However, when the balance is disrupted, and extracellular fluid increases, the body becomes puffy, leading to swelling.

How Hormones Cause Swelling in the Luteal Phase

The luteal phase is the period between ovulation and the start of menstruation. During this time, the hormone progesterone (the luteal hormone) increases while estrogen decreases, causing various symptoms in women, including swelling.

Swelling in the luteal phase is influenced by progesterone, which encourages the body to retain water in preparation for a potential pregnancy. This retained water can press against blood vessels, slowing circulation and leading to increased swelling.

Methods to Relieve Swelling

Swelling relief can be approached from both internal and external methods. Here are some tips you can start practicing today.

• Internal Approaches

To reduce swelling, limit salty foods while incorporating potassium-rich foods that help expel sodium. Potassium can be found in spinach, cucumbers, bananas, and avocados.

While it may be tempting to avoid fluids when swollen, staying hydrated is crucial to relieving swelling. Instead of drinking a large amount at once, drink a cup of water frequently throughout the day to aid circulation and reduce swelling.

• External Approaches

Swelling occurs when blood and lymph flow slow down. Improving these flows is essential. A simple method is to take a warm bath. The heat improves blood flow, and the water’s pressure helps push out trapped fluids. If possible, massage your legs while in the bath to further promote blood circulation.

After a bath, stretch while your body is still warm. Stretch your legs, do squats, or rotate your ankles to relieve stiffness in muscles and joints. If you feel too tired to stretch, try lying down and gently shaking your hands and feet to help move fluid from the extremities back toward the heart.

Consistent care to reduce swelling can support overall health. By incorporating these small practices daily, you can work towards a body free from excess swelling.