{"id":50503,"date":"2023-11-10T13:24:06","date_gmt":"2023-11-10T21:24:06","guid":{"rendered":"https:\/\/tiller.cronometerdev.com\/blog\/?p=50503"},"modified":"2025-01-06T16:36:32","modified_gmt":"2025-01-07T00:36:32","slug":"luteal-phase","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/luteal-phase\/","title":{"rendered":"Nutrition To Support Your Menstrual Cycle: The Luteal Phase"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"50503\" class=\"elementor elementor-50503\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ce0ea06 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ce0ea06\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c6b0b7c\" data-id=\"c6b0b7c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-03b9469 elementor-widget elementor-widget-text-editor\" data-id=\"03b9469\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>It will come as no surprise to anyone &#8211; especially the ladies out there &#8211; that the female reproductive cycle is a complex process that plays into so many facets of an individual&#8217;s physical health and mental wellness.<\/p><p>We all have an awareness of the dreaded PMS symptoms and everyone&#8217;s least favourite &#8220;time of the month&#8221;, but how well do you really know what&#8217;s going on in your body?<\/p><p>Let&#8217;s dive in to the second phase of your menstrual cycle, the luteal phase, which starts after ovulation. Read on to find out what it is and how to best support your body during this time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d045000 elementor-widget elementor-widget-text-editor\" data-id=\"d045000\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Engage in moderate-intensity exercises like walking, swimming, or cycling to reduce symptoms such as bloating, fatigue, and mood swings. Adjust the intensity or duration of exercise based on individual energy levels.\u202fYour body may have a harder time cooling down so it&#8217;s important to stay hydrated and add <a href=\"https:\/\/cronometer.com\/blog\/whats-the-deal-with-electrolytes\/\">electrolytes<\/a> to your water.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7969894 elementor-widget elementor-widget-spacer\" data-id=\"7969894\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b1b8a55 elementor-widget elementor-widget-image\" data-id=\"b1b8a55\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"463\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/10\/EN_Inside_art_3-1024x593.webp\" class=\"attachment-large size-large wp-image-50495\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/10\/EN_Inside_art_3-1024x593.webp 1024w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/10\/EN_Inside_art_3-300x174.webp 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/10\/EN_Inside_art_3-768x445.webp 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/10\/EN_Inside_art_3-1536x889.webp 1536w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/10\/EN_Inside_art_3.webp 2000w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e0c841c elementor-widget elementor-widget-spacer\" data-id=\"e0c841c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a55ab38 elementor-widget elementor-widget-heading\" data-id=\"a55ab38\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Luteal Phase<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9e0107a elementor-widget elementor-widget-text-editor\" data-id=\"9e0107a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Once the egg is released it develops into a corpus luteum. The corpus luteum releases <a href=\"https:\/\/cronometer.com\/blog\/women-hormones\/#progesterone\">progesterone<\/a> and some <a href=\"https:\/\/cronometer.com\/blog\/women-hormones\/#estrogen\">estrogen<\/a>. This is what triggers the development of the menstrual lining. If you get pregnant, the level of HCG rises dramatically to support the lining, if not, the corpus lutem shrinks\/resorbs which causes the levels of <a href=\"https:\/\/cronometer.com\/blog\/women-hormones\/#progesterone\">progesterone<\/a> and <a href=\"https:\/\/cronometer.com\/blog\/women-hormones\/#estrogen\">estrogen<\/a> to drop. The fall in <a href=\"https:\/\/cronometer.com\/blog\/women-hormones\/#estrogen\">estrogen<\/a> and <a href=\"https:\/\/cronometer.com\/blog\/women-hormones\/#progesterone\">progesterone<\/a> is what triggers the lining to shed. The rise and fall of these hormones is the source of \u201cPMS\u201d symptoms.<\/p><p>You may feel fatigue, mood lability, food cravings, breast tenderness, bloating.<\/p><p>You can track energy level and mood as a biometric in your Cronometer account. Gold subscribers can also track additional symptoms by creating a Custom Biometric.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b03db85 elementor-widget elementor-widget-heading\" data-id=\"b03db85\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Diet Considerations During The Luteal Phase<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-589c3b3 elementor-widget elementor-widget-text-editor\" data-id=\"589c3b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Your body is slightly less insulin sensitive, so try an increased focus on protein, fat, and <a href=\"https:\/\/cronometer.com\/blog\/fiber\/\">fiber<\/a> while you&#8217;re eating during this phase.<\/li><li>Maintain a balanced diet with complex carbohydrates, lean proteins, healthy fats, B vitamins, <a href=\"https:\/\/cronometer.com\/blog\/nutrition-considerations-for-women-calcium\/\">calcium<\/a> and <a href=\"https:\/\/cronometer.com\/blog\/nutrition-considerations-for-women-magnesium\/\">magnesium<\/a> to support energy levels and stabilize mood.\u00a0<\/li><li>If you can, try to reduce your intake of refined sugar, which increases the urinary excretion of magnesium, and the retention of water, leading to bloating.<\/li><li>Your body may have a harder time cooling down during this phase so its important to stay hydrated and add <a href=\"https:\/\/cronometer.com\/blog\/whats-the-deal-with-electrolytes\/\">electrolytes<\/a> to your water.<\/li><li>Increase Zinc intake to <a href=\"https:\/\/cronometer.com\/blog\/women-hormones\/#progesterone\">support progesterone levels<\/a>. Try eating raw sunflower seeds, raw sesame seeds, or organic soy.<\/li><li>Increase <a href=\"https:\/\/cronometer.com\/blog\/nutrition-considerations-for-women-iron-intake\/\">iron<\/a>, <a href=\"https:\/\/cronometer.com\/blog\/nutrition-considerations-for-women-calcium\/\">calcium<\/a>, vitamin E and <a href=\"https:\/\/cronometer.com\/blog\/fiber\/\">fiber<\/a> intake to support hormone metabolism.<\/li><li>Make sure you&#8217;re getting plenty of essential fatty acids to help decrease inflammation.<\/li><li style=\"font-size: 20.25px;\">Try your best to be mindful of portion sizes and reach for healthier alternatives while experiencing food cravings.<\/li><\/ul><p>\u00a0<\/p><p><strong>Consider Increasing<\/strong><\/p><ul><li>Complex carbs\u202f<\/li><li>Lean proteins\u202f<\/li><li>Healthy fats\u202f<\/li><li>B vitamins\u202f<\/li><li><a href=\"https:\/\/cronometer.com\/blog\/nutrition-considerations-for-women-calcium\/\">Calcium\u202f<\/a><\/li><li><a href=\"https:\/\/cronometer.com\/blog\/nutrition-considerations-for-women-magnesium\/\">Magnesium\u202f<\/a><\/li><li><a href=\"https:\/\/cronometer.com\/blog\/nutrition-considerations-for-women-iron-intake\/\">Iron rich foods<\/a><\/li><li>Vitamin E<\/li><li><a href=\"https:\/\/cronometer.com\/blog\/fiber\/\">Fiber<\/a><\/li><li>Zinc<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ac3233 elementor-widget elementor-widget-heading\" data-id=\"4ac3233\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sleep Considerations During The Luteal Phase<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17a8f84 elementor-widget elementor-widget-text-editor\" data-id=\"17a8f84\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>As progesterone rises you may experience an increase in body temperature, this can affect your sleep. Also how you metabolize your hormones can influence sleep in this phase. Practice good sleep hygiene, manage stress levels, and incorporate relaxation techniques to support better sleep quality during the luteal phase. Here&#8217;s a list of <a href=\"https:\/\/cronometer.com\/blog\/nutrients-for-better-sleep\/\">nutrients shown to improve your sleep quality <\/a>and <a href=\"https:\/\/cronometer.com\/blog\/improving-sleep-quality-what-to-avoid\/\">things to consider steering clear of<\/a> if you want better zzz&#8217;s.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dc7ee35 elementor-widget elementor-widget-heading\" data-id=\"dc7ee35\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise Considerations During The Luteal Phase<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6953862 elementor-widget elementor-widget-text-editor\" data-id=\"6953862\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Engage in moderate-intensity exercises like walking, swimming, or cycling to reduce symptoms such as bloating, fatigue, and mood swings. Adjust the intensity or duration of exercise based on individual energy levels.\u202fYour body may have a harder time cooling down so it&#8217;s important to stay hydrated and add <a href=\"https:\/\/cronometer.com\/blog\/whats-the-deal-with-electrolytes\/\">electrolytes<\/a> to your water.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-763e54f elementor-widget elementor-widget-heading\" data-id=\"763e54f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Cycle Tracking In Cronometer<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ba7aa6 elementor-widget elementor-widget-text-editor\" data-id=\"0ba7aa6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>We&#8217;ve recently released a <a href=\"https:\/\/cronometer.com\/blog\/cycle-tracking\/\">Cycle Tracking<\/a> feature which leverages Cycle Insights data via our <span style=\"font-weight: 400;\">\u014cURA integration.<\/span><\/p><p>We&#8217;re currently working on extending our Cycle Tracking feature to all users. For the time being, those who don&#8217;t have an Oura Ring can track symptoms by adding a daily biometric like mood, energy or <a href=\"https:\/\/cronometer.com\/blog\/stool-tracking\/\">even stool<\/a>. Cronometer Gold subscribers can create any Custom Biometric, allowing you to track cycle day, phase or symptoms such as cramps, flow rate and discharge. These can then be plotted in a <a href=\"https:\/\/cronometer.com\/blog\/charts\/\">Chart<\/a> to help identify any trends or relationships against certain nutrients, exercise or other biometrics.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0567331 elementor-widget elementor-widget-heading\" data-id=\"0567331\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Also Think About Tracking<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4779813 elementor-widget elementor-widget-text-editor\" data-id=\"4779813\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Your <a href=\"https:\/\/cronometer.com\/blog\/womens-nutrition-score\/\">Women&#8217;s Health Nutrition Score<\/a>: Cronometer Gold subscribers have access to our Nutrition Scores feature, which includes a Women&#8217;s Health score. It bundles nutrients together such as iron, calcium, magnesium and gives you an overall score for how well you&#8217;re hitting your targets for the nutrients which women are typically lacking in.<\/li><li>Basal Body Temperature Data: Monitor BBT to observe any changes in temperature patterns during the phase. This data helps in tracking hormonal patterns and identifying potential concerns.\u202f<\/li><li>Flow Rate\/Type Data: Continue tracking flow rate and type to identify any changes or abnormalities, which may provide insights into hormonal balance and overall menstrual health.\u202fGold subscribers can create a Custom Biometric in Cronometer to help keep track of this.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22490e8 elementor-widget elementor-widget-spacer\" data-id=\"22490e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>It will come as no surprise to anyone &#8211; especially the ladies out there &#8211; that the female reproductive cycle is a complex process that plays into so many facets of an individual&#8217;s physical health and mental wellness. We all have an awareness of the dreaded PMS symptoms and everyone&#8217;s least favourite &#8220;time of the [&hellip;]<\/p>\n","protected":false},"author":42203,"featured_media":50505,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[3348],"tags":[],"class_list":["post-50503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-womens-health"],"_links":{"self":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/50503","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/users\/42203"}],"replies":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/comments?post=50503"}],"version-history":[{"count":0,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/50503\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/media\/50505"}],"wp:attachment":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/media?parent=50503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/categories?post=50503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/tags?post=50503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}