Irritability, cravings and low energy: signs of the luteal phase

Remember, we had already discussed the luteal phase of the menstrual cycle together. We conducted a series of four articles on the menstrual cycle, dedicating an article to each phase of the female cycle:

• The Menstrual Cycle. Periods,
• The menstrual cycle. The follicular phase,
• The menstrual cycle: ovulation,
• The menstrual cycle. The luteal phase.

Let’s place the luteal phase back into the menstrual cycle. The menstrual cycle is a cyclical process in the female body that repeats over and over again. This feminine cycle is hormonal; it is governed, triggered and sometimes disrupted by hormones.

Finally, this menstrual cycle is essential for reproduction. It begins when a girl goes through puberty, at the time of her first period, and ends at menopause.

• During the follicular phase, the uterus prepares everything to welcome the potential fertilized egg. Its lining thickens so the fertilized egg can implant properly. The endometrium then resembles a cozy, comfortable bed. In the ovaries, follicles grow aiming to reach maturity.
  
  
• After about 15 days, ovulation occurs. A follicle reaches maturity and detaches from the ovary; its goal? To meet a sperm cell on its way for fertilization. This is the time in your cycle when you are most fertile and the chances of becoming pregnant are highest. The egg travels down the fallopian tube.
  
  
• If you are on contraception, a virgin, or have not had sexual intercourse, the egg will not find viable sperm. No embryo will form. During the luteal phase, your whole body checks whether fertilization has occurred or not. Hormones are at their peak: progesterone (produced by the ruptured follicle, the corpus luteum) and estrogen. If no implantation occurs, if no embryo nests in the endometrium, the egg disintegrates, hormone levels (estrogen and progesterone) drop sharply, and a new period begins.
  
  
• The cycle comes full circle and a new period arrives. These menstruations shed the uterine lining that formed during the previous cycle. To experience your period as calmly as possible, don’t hesitate to try Louloucup period underwear, the Loulou menstrual cup, or our period swimsuits. Don’t get caught off guard anymore: menstrual cycles can be tracked and periods anticipated. We’ll help you calculate your menstrual cycle to avoid unpleasant surprises. And if there’s one tip you should remember, it’s this: for a leak-free night with no stains on the sheets, heavy-flow period underwear or very heavy flow is absolutely essential. A real must-have in your period kit!

The luteal phase lasts around fifteen days on average and, if you’ve been following along, sits between ovulation and your next period. This is really the point in your cycle when you’re likely to feel particularly sensitive because your hormone levels are very high and then suddenly drop.

If you suffer from more or less intense cramps during your period, in the luteal phase the symptoms can be more insidious and surprising. They vary widely. You may find yourself in physical and psychological states you don’t experience at other times.

Really strange food cravings (especially for sweets), low moods, a clear lack of energy—the luteal phase is not the easiest to get through.

A great many women experience PMS at some point in their lives. Over 150 symptoms have been identified so far. They can be physical or psychological. Their intensity varies a lot and they don’t necessarily appear every month.

Major symptoms include bloating, disrupted digestion, water retention, breast tenderness, headaches and even acne.

Some women also experience eating disturbances (cravings or unexplained hunger), as well as varying levels of fatigue or even dizziness. Hypersensitivity (to light, noise), hot flushes and abdominal cramps round out this long list.

Stress, irritability, anger, aggression and impatience can be amplified in some women during the luteal phase. Lethargy, apathy, feeling low, lack of drive and motivation, as well as negativity, sadness and depressive feelings can also appear, even though your mood was great just a few days earlier!

Confusion and feeling useless, not good enough, or overwhelmed. Lack of concentration, brain fog, a very changeable libido, or even insomnia are also premenstrual symptoms.

It's simply the rise in progesterone at the beginning of the luteal phase that makes you crave more sugar, among other things. Hence your irresistible cravings for chocolate, cookies, cakes, and other not-so-light or healthy treats. Progesterone is a hormone produced by the corpus luteum. The corpus luteum is the follicle that ruptured in the uterus after ovulation.

During the second part of the luteal phase, hormone levels drop. This leads to more unstable moods and emotions. You may feel on edge, more irritable, more stressed and more hypersensitive.

The gradual drop in estrogen levels (the other main ovarian hormone in the menstrual cycle along with progesterone) in the second half of the cycle explains your fatigue and lack of energy, which can really interfere with your daily life.

Through diet, lifestyle, exercise, rest, and even natural or more specific treatments, solutions exist to cope with PMS. Don't endure this stress, anger, or irritability alone.

Here are a few ideas:

• Avoid salt, refined sugar, alcohol and stimulating drinks, and prioritise vegetables, water and dairy products. Cook at home and avoid processed foods.
  
  
• Let off steam with a sport or physical activity you enjoy. The goal is to move, engage your body and muscles, and release endorphins. This isn’t about performance, just about feeling good.
  
  
• Listen to yourself. Listen to your body and your own limits—and accept them. Take time to breathe, meditate, relax and reconnect with yourself. Try sophrology sessions to release stress. Learn to know yourself and put things into perspective. Take a bath, do a craft or creative activity to focus on something positive.
  
  
• Set up, with the help of healthcare professionals, courses of vitamins, food supplements or other options that can target specific symptoms.