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Luteal phase: What is it?

27th August 2024

Salient Points:

How many phases does your menstrual cycle have?

I know, I know, we were supposed to talk about the luteal phase, but understanding the menstrual cycle first is important, so here is a super quick recap. Every month your body undergoes a series of changes meant to prepare you for a possible pregnancy. In the absence of a pregnancy these changes repeat monthly in a cyclical fashion - and this is known as the menstrual cycle. 

It primarily has 4 phases: 

1. The Menstrual Phase: The start of this phase is marked by the first day of your menstrual bleeding or your period. During this time, the uterus sheds its lining. leading to menstrual bleeding. It lasts from about 3 to 7 days depending on your flow. 

2. The Follicular Phase: This phase also starts on the first day of your menstrual bleeding or your period and ends on the day of your ovulation. It is marked by an increase in hormones (Follicle-stimulating Hormone) that stimulate the growth and maturation of the follicles in the ovaries. One of these growing follicles grows faster than the rest and develops into a mature egg, ready to be released during ovulation.

3. The Ovulatory Phase: Once the egg is grown and ready to be released, typically around the middle of the cycle, ovulation occurs. In a 28-day cycle, this usually happens around day 14.

4. The Luteal Phase: This phase starts as soon as ovulation occurs and ends when you get your next period. 

What Is the Luteal Phase?

It is the latter part of your menstrual cycle, beginning right after ovulation and ending when your next period starts.During this phase, the body prepares for a potential pregnancy. It does so, by transforming the ruptured follicle (the follicle from which the egg was released during ovulation) into a hormone producing gland called the “Corpus Luteum”. The progesterone, produced by this temporary gland, is responsible for thickening and maintaining the uterine lining to aid implantation, as well as for supporting an early pregnancy (if one were to occur).

What happens in your body during the luteal phase?

The egg that was released during ovulation, travels from the ovary to your uterus, through the fallopian tube. If sperm is present, it will attempt to fertilise the egg in the fallopian tube. If fertilisation occurs, then the fertilised egg travels to the uterus and implants into the uterine lining, leading to a pregnancy. If the egg remains unfertilised or if implantation does not occur, then you get your period. 

While the egg is travelling and doing its thing, the ruptured follicle  (the follicle from which the egg was released during ovulation) is transformed into an temporary gland, that secretes progesterone and a little bit of oestrogen. The rising progesterone levels serves two purposes

1. It helps thicken and maintain the endometrial lining of the uterus, making it more optimal for the embryo to implant and grow. 

2. It acts on your cervical mucus to make it thicker and stickier, to help prevent bacteria from entering. 

If you don’t get pregnant during that cycle, the corpus luteum dissolves, your hormone levels fall and you get your period,  marking the end of the luteal phase.

What symptoms can I expect during the Luteal Phase

Depending on whether you have conceived or not, the symptoms you experience can vary. If you have not gotten pregnant then some symptoms you experience can include:

1. Premenstrual symptoms - the luteal phase is when you might experience a set of symptoms generally referred to as PMS. This can include -  feeling tired, breast tenderness, bloating, constipation, changes in appetite (including cravings), breakouts and spotty skin, back pain (especially in the lower back), headaches, changes in sex drive. Not everyone will experience the symptoms in the same way, the type and intensity changes from person to person.

2. Vaginal Discharge: You may notice thicker and more opaque vaginal discharge. This occurs under the influence of progesterone, as your body’s natural mechanism to indicate “ the shop is closed”, and deter the entry of any new sperm. 

How Long Does the Luteal Phase Last?

Is the Luteal phase always 14 days? Well, no. It can last anywhere from 11-17 days and can even vary slightly cycle to cycle. 12-14 days though is considered a healthy length, allowing for an appropriate thickening of the uterine lining in preparation for implantation. 

Short Luteal Phase:

When it is shorter than 10 days it is considered a "short luteal phase." This trouble with a short luteal phase is that there isn’t enough time for the uterine lining to develop, making it difficult for the embryo to implant and for pregnancy to occur. 

Some possible causes of a short luteal phase include: Endometriosis, PCOS, Thyroid disorders, obesity, anorexia, excessive exercise, older age, stress

Long Luteal Phase:

Long luteal phase is when the luteal phase is longer than 17 days. Sometimes, it can be a sign of early pregnancy. So it’s a good idea to test for pregnancy if you don’t get your periods within 14 days of ovulation.  However, if the pregnancy test is negative, a longer luteal phase could indicate a potential hormonal imbalance like polycystic ovarian syndrome.

Managing Luteal Phase Symptoms: 

The hormonal fluctuation of this phase can take both a physical and emotional toll on your body, however proactive self-care strategies can help you breeze through it.

What should I eat during this time?

The fluctuating hormones during the luteal phase can have a domino effect on your appetite. To avoid becoming too hungry later, ensure you’re eating meals and snacks at regular intervals. Additionally certain nutrients can help alleviate your symptoms and support your wellbeing during this time.

• Foods Rich in B Vitamins: Such as whole grains, eggs, and leafy greens. B vitamins, especially B6, can help manage PMS symptoms by supporting serotonin production, which helps regulate mood.

• Magnesium-Rich Foods: Eating magnesium-rich foods like leafy greens, nuts and dark chocolate or even taking a supplement if you are deficient can help reduce bloating and improve muscle relaxation.

• Omega-3 Fatty Acids: Fish, chia seeds, walnuts are all rich in omega-3 fatty acids and can help reduce inflammation in the body

• Complex Carbohydrates: Foods like sweet potatoes, quinoa, and oatmeal can help regulate blood sugar levels and prevent cravings and reduce fatigue

Frequently Asked Questions

1. What is a luteal phase defect?

A luteal phase defect or short luteal phase is when the luteal phase is shorter than 10 days.  

2. Is it possible to identify my luteal phase?

Yes, you can identify when you’re in your luteal phase by tracking your ovulation. The luteal phase will be the phase that occurs immediately after you ovulate and will end when you get your period. 

3. Is white discharge during the luteal phase normal?

The discharge during luteal phase discharge is typically a little thicker, white or slightly more opaque, as a result of the action of progesterone. If you, however, notice any other changes such as itching or foul smell then it's a good idea to have it checked by a professional. 

4. How can I manage PMS symptoms during the luteal phase?

Everyone’s PMS symptoms may look different and the way to manage them will depend on the symptoms you’re facing. For most cases,  a balanced diet, staying hydrated, regular gentle exercises, and practising stress-reducing activities like meditation or yoga can be beneficial.

Can a long luteal phase indicate pregnancy?

Sometimes yes. If the luteal phaseis  longer than 17 days its a good idea to get a pregnancy test done.

5. Can you exercise during the luteal phase?

Absolutely. The more important thing here is to listen to your body. It is normal for you to feel more fatigued or experience lower energy levels during this phase. Low-impact exercises like yoga, pilates, and walking are some good options during this time. However, if you feel up to it, moderate-intensity exercises can help release endorphins and boost your mood.

6. Does the luteal phase affect digestion?

The rise in progesterone levels can slow down the digestive tract,  leading to bloating, constipation, and feelings of fullness. Staying well hydrated, eating fibre-rich foods, and engaging in light exercise can help manage these symptoms.

7. Why do I feel more bloated during the luteal phase?

Bloating is a pretty common symptom during the luteal phase.  This has been attributed to the slowing down of the digestive tract caused by the high progesterone levels. Staying well hydrated, eating fibre-rich foods, and engaging in light exercise can help reduce bloating. 

8. Can the luteal phase cause headaches?

Menstrual migraines are another symptom women may face during the luteal phase. This is thought to be due to the drop in oestrogen levels that occurs just before menstruation. Staying hydrated, managing stress, and maintaining a balanced diet can help reduce headache frequency and intensity.

9. Why do I get pimples during the luteal phase?

If you are getting pimples just before your period, then your hormones are to be blamed. The increase in progesterone and the subsequent drop in oestrogen can stimulate sebaceous glands, leading to increased oil production and the development of acne. 

10. Difference between a Luteal phase defect and a short luteal phase?

The two terms are used interchangeably and refer to the same thing - a luteal phase that is shorter than 10 days.