Phase 3 aka Luteal Phase | Dos & Don’ts

Our Dos & Don’ts -
what activities and food are best & avoid during this time

Let us help you to embrace and combat your luteal phase, you got this!

Blog by Janine Alonzo from Loom

Phase 3 aka  Luteal Phase  - Survival Tips

Dos to Combat the Luteal Phase

1. Yoga and Meditation
   
   Gentle, restorative yoga practices and meditation can help soothe the mind and body. These activities support stress management, which is essential during this phase when progesterone interacts with your brain chemistry, potentially heightening emotional responses.

   Check here to check out the 5 yoga poses to do
   
   

2. Nutrient-Dense Foods
   
   - Fatty Fish: Rich in omega-3 fatty acids, which help reduce inflammation and support mood stability.
   - Dark Leafy Greens: Provide magnesium, calcium, and iron, essential for balancing mood and reducing cramps.
   - Whole Grains and Seeds: Include quinoa, oats, flaxseeds, and pumpkin seeds to boost serotonin levels and support digestion.

   
   Note From Moon Affair -
   According to TCM, during this time, avoid food that is cold in nature (like salad and cucumber) and eat warm food to keep your body warm for better blood circulation
   Food that we love during this phase are
   - Veggies: cauliflower, broccoli, carrot, peas, avocado, sweet potato, and pumpkin
   - Fruits (based on the season): apple, peach, pear, mango, berries, cherry, pineapple, and apricot.
   - Snacks: oat+seeds granola bars mixed with coconut oil and dark chocolate

3. Alkalizing Baths with Essential Oils
   
   Warm baths with a tablespoon of baking soda, Epsom salts, and calming essential oils like lavender or chamomile can help balance pH levels, relax muscles, and calm the nervous system.
   
   Note From Moon Affair -
   Bathing has been shown to enhance blood circulation and elevate body temperature. According to Traditional Chinese Medicine (TCM), improved blood circulation is vital for facilitating increased blood flow to the uterus, which is essential in preparing the body for the menstrual bleeding phase. This can avoid period migraine.

4. Herbal Teas
   Herbal teas like chamomile, ginger, or raspberry leaf can alleviate bloating, reduce stress, and prepare the body for menstruation.
   
   Note From Moon Affair -
   Chamomile, ginger, lemon balm, and passion flowers are part of the New Moon Supplements ingredients
   
   

5. Acupuncture (Moon Affair’s Suggestion)

   Research indicates that acupuncture effectively treats PMS symptoms. According to Traditional Chinese Medicine (TCM), acupuncture helps to remove stagnant qi and improves circulation, which can alleviate symptoms such as headaches and cramps.
   

6. Stay Hydrated (Moon Affair’s Suggestion)

   During the phase, you get dehydrated easily due to the changes of your hormones. By staying hydrated will help with bloating, water retention, and other symptoms. 

Don’ts to Combat the Luteal Phase

1. Caffeine & Alcohol

   May increase anxiety and disrupt sleep patterns
   

   Note From Moon Affair -

   Research shows that caffeine activates the sympathetic nervous system, which can lead to feelings of nervousness, jitteriness, and anxiety. Moreover, it has been found to elevate estrogen levels, potentially exacerbating PMS symptoms. It’s essential to consider these effects when evaluating your caffeine consumption.

2. Processed Foods
   High in sugar and refined carbs, which can lead to blood sugar spikes and energy crashes.

   
   Note From Moon Affair -
   We know that cravings can be overwhelming during this time, and it’s completely understandable. However, indulging too much in chips, ice cream, and chocolates can sometimes result in inflammation and discomfort, like cramps.

3. High-Intensity Workouts
   Opt for low-impact movement over intense cardio to avoid depleting energy reserves.
   

   Note From Moon Affair -
   This is a time for rest; give yourself a break. It’s a great opportunity for self-reflection. It’s “me” time.
   
   

4. Limiting prolonged fasting periods (Moon Affair’s Suggestions)
   Cortisol is known as the stress hormone. During the luteal phase, it can increase stress in your body. Limiting your food intake can affect your cortisol levels and lead to hormonal imbalances.
   
   Info here

5. No cold drinks only warm or hot ones (Moon Affair’s Suggestions)
   It is important to keep your body warm especially your uterus during this time. It will help to reduce any cramps and headache may occur. Tips from TMC.
   

Honoring Your Body's Wisdom

The luteal phase is an invitation to slow down and nurture yourself. By aligning your lifestyle with the natural rhythms of your cycle, you can enhance your overall well-being and feel more connected to your body’s wisdom.