What are the symptoms of the luteal phase?

Did you know that the luteal phase is a key period in the menstrual cycle, often overlooked but essential for our hormonal balance? It begins just after ovulation and precedes menstruation. It is at this time that many women experience more or less pronounced physical and emotional changes: fatigue, bloating, irritability, or even heightened sensitivity.
These variations are perfectly normal; they reflect the body's work, which is preparing for a possible pregnancy.

We help you understand what the luteal phase is , identify its symptoms , and find natural solutions to better manage it on a daily basis. 🌸

The most frequent symptoms of the luteal phase

The luteal phase is often synonymous with small physical and emotional changes . Nothing abnormal: it is simply a reflection of hormonal variations, mainly related to progesterone.
Every woman experiences this period differently, but certain signs frequently recur.

Physical symptoms: when the body sends signals

During the luteal phase, metabolism slows down slightly and water retention increases. As a result, some women experience bloating , a feeling of heavy legs , or more sensitive breasts .
Mild cramps may also occur, sometimes signaling the approaching arrival of menstruation.

To soothe these tensions, heat and massage are your best allies 💆

Discover our massage balm for painful periods : made with natural ingredients, it helps to relax the lower abdomen and relieve discomfort before menstruation.

Emotional symptoms: a hormonal rollercoaster

Hormonal variations directly influence neurotransmitters, particularly serotonin , which affects our mood.
This is why the luteal phase can be accompanied by increased irritability , lack of energy , cravings , or even emotional hypersensitivity .

These fluctuations are normal and temporary. To ease them, opt for a gentle wellness routine: relaxing herbal teas, deep breathing, and cozy moments.

When should you consult a professional?

If the symptoms become very intense – debilitating pain, extreme mood swings, or great fatigue – it may be premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) .
In this case, do not hesitate to speak to a doctor or midwife : there are natural or medical solutions to rebalance your hormones.

The most frequent symptoms of the luteal phase

The luteal phase is often the most "active" part of the menstrual cycle. It's a time when the body, under the influence of progesterone, slows down slightly and prepares for the possible arrival of a pregnancy.
The result: the metabolism changes , and this translates into physical or emotional signs of varying intensity.
These symptoms are natural, but fortunately there are solutions to help you cope with them better. 🌿

Physical symptoms: when the body speaks

During the luteal phase, many women experience:

A feeling of heaviness in the lower abdomen ,

Mild bloating or cramps,

Breast tenderness ,

Sometimes even fatigue or slowed digestion .

These signals are normal: they indicate that the body is producing progesterone, the hormone of calm and preparation.
To soothe these discomforts, heat, rest and massage are your best allies.

Habits & helpful activities during the luteal phase

The luteal phase is a period when the body slows down slightly to prepare for the possible arrival of menstruation.
To navigate this phase more serenely, sometimes all it takes is adjusting a few simple habits and incorporating natural ingredients that support hormonal well-being. 💫

Sleep, stress management, gentle activity

During this phase, progesterone tends to slow down metabolism and promote relaxation. It is therefore the ideal time to:

Sleeping a little longer (even 30 minutes more can make a difference 💤)

Opt for gentle activities such as walking, yoga, or stretching.

Avoid overwork: your body is asking for rest, listen to it.

Deep breathing techniques or a few minutes of meditation can also calm the mind and relieve the feeling of mental fatigue often present before menstruation.

Diet: reduce sugar/salt, magnesium, omega-3

Diet plays a key role in hormonal comfort:

Reduce sugar and salt , which promote water retention and cravings;

Load up on magnesium (almonds, bananas, dark chocolate) to calm the nervous system;

Consume omega-3 (oily fish, flax seeds, walnuts) to reduce inflammation and stabilize mood.

And above all, stay well hydrated 💧: a good fluid balance limits the feeling of heaviness typical of this period.

Menstrual gummies for painful periods

Hormones influence our overall well-being: energy, digestion, mood.
Madame Patch premium gummies have been designed to support the body from within during this time.

Enriched with vitamins, magnesium and plant extracts , they contribute to:

To soothe the pain ,

Reduce fatigue ,

Stabilize mood during the luteal phase.

Their fruity taste and effectiveness make them a small wellness gesture that is as pleasant as it is useful 🍓

💕 Discover all our natural solutions on the Madame Patch homepage for a gentler cycle, naturally.

Luteal phase and mood: why does it change?

During the luteal phase, hormonal variations can directly affect mood.
Some women feel calmer and more at peace, others on the contrary more irritable or melancholic; it all depends on the levels of progesterone and serotonin .

Role of progesterone and neurotransmitters

Progesterone , secreted after ovulation, has a calming, even slightly sedative effect.
But if its level drops suddenly, it can cause:

A drop in energy,

Increased emotional sensitivity,

Sleep disturbances or sugar cravings.

These changes are normal: they simply show that the body is following its hormonal rhythm. 🌙

Calming ritual: breathing, walking, journaling

To better navigate these emotional fluctuations, it is essential to slow down and ground yourself .
Here are some simple rituals to adopt:

Practice abdominal breathing for 5 minutes a day, walk in nature to oxygenate the body and mind, keep a cycle journal to observe your emotions and better understand them.

When the luteal phase becomes problematic: PMS vs. PMDD

In some women, the physical and emotional symptoms become intense or debilitating . This is often a sign of a hormonal imbalance requiring special attention.

Differences, warning signs

Premenstrual syndrome (PMS) affects nearly 75% of women: it manifests itself through fatigue, abdominal pain, mood swings or irritability.
PMDD (premenstrual dysphoric disorder) , which is rarer, causes severe emotional disturbances that can impact daily life.

If these symptoms are very pronounced, it is important to talk to a doctor or midwife : appropriate follow-up can greatly improve quality of life.

Support options: professional guidance, lifestyle advice, natural solutions

To address these imbalances, a holistic approach is often the most effective:

Medical monitoring to check hormone levels,

An anti-inflammatory diet , rich in fiber and soothing herbs,

Regular, gentle activity to support circulation and reduce stress.