The week before a menstrual cycle begins is known as the luteal phase, the last phase of the menstrual cycle. During this time, many women experience physical, emotional, and mental changes often associated with Premenstrual Syndrome (PMS). However, while PMS is common, it’s not inevitable, there are holistic ways to support your body and mind during this phase to reduce or even eliminate symptoms. By understanding what’s happening and how to work with your body, you can transform this phase into an opportunity for renewal and self care.

What Happens During the Luteal Phase?

The luteal phase begins after ovulation and lasts until the first day of menstruation, typically around 10–14 days. This phase is heavily influenced by hormonal changes, particularly the rise and fall of progesterone and estrogen levels. These shifts trigger a range of physical, mental, and emotional changes as the body prepares for the next cycle.

Physical Changes

• Bloating and Water Retention: Progesterone increases fluid retention, causing puffiness, especially in the face and abdomen.

• Breast Tenderness: Elevated progesterone can lead to swollen or sensitive breasts.

• Fatigue: A natural dip in energy levels often occurs as the body transitions.

• Cramping or Back Pain: The uterus may begin mild contractions in preparation for menstruation.

• Changes in Skin: Hormonal shifts can cause breakouts, oiliness, sensitivity, or dullness.

  
  

Mental and Emotional Changes

• Mood Swings: Fluctuations in progesterone and estrogen affect serotonin, often causing irritability, sadness, or anxiety.

• Increased Sensitivity: Many women feel more emotionally vulnerable and introspective.

• Brain Fog: Difficulty focusing or mental fatigue is common.

• Sleep Disturbances: Hormonal shifts can interfere with restful sleep, making it harder to fall or stay asleep.

Living PMS-Free: Is It Possible?

While PMS has been normalized, it’s not an inevitable part of being a woman. PMS symptoms are often a sign that the body’s hormonal balance needs support. Addressing these imbalances through nutrition, stress management, and lifestyle adjustments can significantly reduce or eliminate symptoms.

Skin Changes During the Luteal Phase

Your skin is a mirror of what’s happening inside your body, and during the luteal phase, hormonal changes can cause noticeable shifts. By addressing these changes holistically, you can support your skin’s natural glow even during this transitional time.

Water Retention and Puffiness

Water retention, caused by increased progesterone, often leads to puffiness in the face, particularly around the eyes and cheeks. This is a natural response as the body prepares for potential pregnancy, but it can feel uncomfortable.

Tips to Reduce Puffiness:

• Stay Hydrated: Drinking plenty of water helps flush excess sodium and reduce bloating.

• Cooling Treatments: Use chilled jade rollers, gua sha tools, or cold compresses to depuff.

• Cucumber or Green Tea Compresses: These can calm inflammation and brighten the under-eye area.

Oil Production and Breakouts

As estrogen dips and progesterone rises, sebaceous glands become more active, increasing oil production. This can lead to clogged pores and hormonal breakouts, especially along the jawline and chin.

How to Manage Breakouts:

• Use a gentle cleanser with salicylic acid to balance oil production.

• Incorporate omega-3 fatty acids into your diet to reduce inflammation.

• Avoid overwashing your face, as this can trigger more oil production.

Sensitivity and Redness

The skin barrier often becomes weaker during this phase, leading to increased sensitivity. This can cause redness, irritation, or tightness.

Soothe Sensitive Skin:

• Moisturize with calming ingredients like natural balms, quality oils, or calendula.

• Simplify your skincare routine to avoid introducing new products.

• Use a mineral-based sunscreen to protect against UV rays.

Dullness and Uneven Tone

Reduced blood circulation during the luteal phase can make your skin look dull and uneven. Combined with water retention, this can leave your complexion looking less vibrant.

Boost Radiance:

• Use a gentle exfoliant with natural enzymes like papaya or pumpkin.

• Apply hydrating masks made with honey or marshmallow root to plump the skin.

• Incorporate facial massage or gua sha to increase circulation.

Holistic Tools for Thriving During the Luteal Phase

1. Nutrition

The food you eat directly impacts your hormonal health and energy levels.

• Magnesium-Rich Foods: Help reduce cramps and improve mood.

• Omega-3 Fatty Acids: Reduce inflammation and stabilize hormones.

• Limit Sugar and Caffeine: These can worsen mood swings and fatigue.

2. Herbal Allies

• Chasteberry (Vitex): Regulates hormones and eases PMS symptoms.

• Red Raspberry Leaf: Supports uterine health and reduces cramping.

• Holy Basil: Balances cortisol and reduces stress.

3. Movement and Rest

• Gentle yoga or stretching reduces cramps and tension.

• Light walking or cardio releases endorphins to boost mood.

• Prioritize rest to counteract fatigue.

4. Skin and Body Treatments

• Use gua sha or garashana gloves to promote circulation and lymphatic drainage.

• Schedule a professional facial at our skincare partner, Esty Skin Studio, to focus on extractions and hydration.

• Take a bath with Epsom salts to relax muscles, reduce bloating, and promote a sense of calm.

5. Stress Management

• Practice meditation or deep breathing.

• Spend time in nature to lower cortisol.

• Journaling or EFT tapping can help release pent-up emotions.

Reframing the Luteal Phase

Rather than dreading the luteal phase, see it as an invitation to slow down and listen to your body. This is a time for nourishing yourself: physically, mentally, and emotionally. By adopting gentle self care practices and prioritizing your needs, you can reduce PMS symptoms and deepen your connection with your body’s natural rhythm.

Your skin may glow differently, your mood might shift, and your energy may ebb and flow, but these are all natural signals inviting you to tune in and take care. With a little patience and self compassion, you can turn this phase into a powerful act of renewal.

Holistic living doesn’t mean perfection, it’s about creating harmony in the small moments. Whether that’s sipping red raspberry leaf tea, enjoying a quiet yoga practice, using garashana gloves, or letting your skin breathe with a calming mask, you’re giving your body the care it needs to thrive. Let this be your reminder: you have everything you need to support yourself, one phase at a time.