We are cyclical beings, and our bodies go through four distinct phases every menstrual cycle. One of these phases is the luteal phase, also known as the inner autumn. It comes after ovulation and before menstruation. To learn more about the phases of your cycle on a biological and energetic level join the women's circle membership.
The power of the luteal phase lies in its ability to offer us a time of reflection and introspection. This is the perfect time to look at what no longer serves us, to shed what is holding us back, and to prepare for the surrender of the upcoming menstrual cycle. It is also a time to be mindful of any imbalances that may occur, such as exhaustion, period discomfort, turbulent mood changes, headaches, low mood, overconsumption, and self-criticism.
Nutrition during the luteal phase should focus on warm, nutrient-dense foods that are easily digestible. This is because progesterone slows down smooth muscle contraction, including the muscles of the digestive tract.
Certain vitamins and minerals are essential during the luteal phase. These include magnesium, zinc, vitamin B6, vitamin E, omega-3 fatty acids, and fiber. Magnesium and zinc are important for progesterone production, while vitamin B6 can help reduce PMS symptoms and remove excess estrogen from the body. Vitamin E can also help reduce PMS symptoms and aid in the removal of excess estrogen from the liver. Omega-3 fatty acids can reduce inflammation, which can contribute to hormonal imbalances, and fiber promotes healthy digestion and regular elimination.
My fav herbal allies are:
Ginger is a powerful herb that can reduce prostaglandins production, which is responsible for common symptoms associated with PMS, such as menstrual cramps, headaches, and nausea. Additionally, ginger has a warming effect on the body and can help increase circulation, which can be especially beneficial during the luteal phase.
Dandelion root is another herb that can be helpful during the luteal phase. It supports the body's receptors for estrogen, progesterone, and FSH, which promotes the normal, efficient use of those hormones. Dandelion root is also known for its diuretic properties, which can increase urine production, help flush out toxins, and improve digestion.
Milk thistle is a plant that has been used for centuries to treat liver diseases and protect the liver from damage caused by toxins. The liver plays a vital role in hormonal balance, so supporting its health is crucial during the luteal phase.
Holy Basil is an adaptogenic herb that helps the body respond to stress in a healthy way. It supports the normal function of the adrenal glands and their production of cortisol.
In conclusion, the luteal phase, or inner autumn, is a powerful time. It offers us the opportunity for reflection, shedding, and preparation for the surrender of menstruation.
However, imbalances such as PMS can occur during this time, and proper nutrition and rest can play a vital role in supporting our hormones and alleviating symptoms. By focusing on warm, nutrient-dense foods and incorporating essential vitamins and minerals into our diets, we can support our bodies during this phase and harness its power to live our best lives.
Learn more in our recorded workshops in our membership area.
Blessings,
Danielle
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