Here is the reality of the situation—if you’re seeing emotional symptoms, it’s likely you’re not on your period, but you’re actually in the luteal phase of your menstrual cycle. We know, we know—your luteal what?!
Your menstrual cycle consists of four phases: follicular, ovulation, luteal and menstruation. Don’t worry, you’re not alone if only one or two of these sound familiar. The luteal phase, commonly occurring between day 15 and 28 of your cycle, is where you will see the majority of your emotional symptoms. These symptoms, such as irritability, anger, anxiety, sadness, rage and more are what many refer to as premenstrual syndrome (PMS).
Okay, so you're in a mood—what can you do to help yourself? The female cycle is a great excuse for taking better care of yourself, or ‘self care,’ if you will. Here are our five favorite ways to help regulate emotional PMS symptoms.
This can mean journaling your emotions or tracking your symptoms, whatever works for you. By creating this ritual of recognizing and tracking your emotions you will be able to better learn and predict your emotional needs month-to-month. In addition to it helping you better understand your emotions, it can allow you to ask your significant other, friends or co-workers for additional space when you’re feeling more sensitive.
We know, this sounds like torture, but it doesn’t mean you have to attend a Soul Cycle class when you’re feeling at your lowest. It simply means moving your body slightly more thanFat Amy. A walk, jog or a slower paced yoga class can boost your endorphins (happy hormones!) and improve overall mood and fatigue. A great excuse to get that puppy you’ve been wanting.
Finally, something that doesn’t take additional effort. Science shows that, on average, women need 20 more minutes of sleep than men, and we agree. If you aren’t getting enough quality sleep, you may feel even moodier. Avoiding stimulants such as alcohol and caffeine can help you get a better night sleep and wake up feeling more refreshed. So, if you know your luteal skip happy hour and opt for more Netflix and chill vibes with an early bedtime (it will do wonders for your skin too).
Yeah, we said it. Of course it’s always important to provide proper nutrition to your body—duh!But, it’s especially important during your luteal phase to eat enough of the right foods. Your metabolism is speeding up, so now is not the time for strict diets or detoxes. Instead focus on avoiding the processed foods, added sugar, caffeine and alcohol—and focus on eating a well rounded diet of vegetables, meats, legumes and grains. If you can, boost your nutritional levels of B Vitamins, Calcium and Magnesium, through foods like broccoli, nuts and dark chocolate.
We’re not sure how many times we have to say it—but you can’t go wrong with being hydrated. As our hormones rise it commonly adds to dehydration levels, so drink up to avoid headaches, bloat and just because it’s good for everything.
Instead of focusing on what you should be cutting out of your diet, start adding enough of the good stuff with these nutrient-dense recipes for glowing skin and radiant health.