8 at-home fixes for improving the luteal phase

Stress is thought to make our PMS and PMDD symptoms worse, but our day-to-day lives are full of it, so recommending we avoid stress feels like a bit of an impossible task. We can however find quick and easy ways to decompress and reduce stress when it strikes. Many people find yoga, meditation, mindfulness and breathwork can be particularly helpful in reducing stress, anxiety and feelings of depression. Each of these techniques is thought to work by regulating the body’s nervous system and stress response.

Spending time in nature has also been shown to have a calming effect on the mind. So if you’re feeling overwhelmed and in need of a quick relaxant, head outside to a green space for a walk or find a bench to sit and take some time out.

When we’re down with PMS or PMDD symptoms it can be tempting to stay in bed and take it easy. If you find you do have enough energy to get out and be active, some people find exercise can really help to ease their symptoms. Even taking 15 minutes to do some simple stretching or a brisk walk in the park can get the blood flowing and relieve aches and pains around the body. Plus, exercise is a wonderful mood booster!

A well-balanced diet during the luteal phase can help us feel better for a number of reasons: we’re likely to have more energy by getting a balance of carbs, protein, fat, and fruits and veggies; we’re topping up our vitamin and mineral levels so our body can function at its best; and we’re providing our body with all the nutrients the different systems need to function properly (eg, for skin health, hormone production, nervous system function, brain function, etc). If you’re concerned about getting enough of the right nutrients into your diet, supplements can be a simple, cheap, and effective way to boost your intake.

When we’re experiencing PMS or PMDD it’s tempting to reach for a big bag of crisps or family-size Galaxy bar. But sodium and refined sugars can lead to increased water retention, which can make PMS/PMDD bloating worse. As much as you’re able to, resist the temptation to treat yourself to a salty or sugary snack. If you’re finding cravings a challenge, try substitutions that won’t trigger bloating to the same extent. For example, trade the chocolate bar for sliced up a banana dipped in 80-90% cocoa chocolate, or opt for some homemade chips instead of the crinkle-cut crisps.

Let’s face it, the luteal phase probably isn’t anyone’s favourite time of the month. So to ease the physical and mental strain it puts us under, remember to practise self-care in any way that feels genuine to you. Indulge in a soothing candle-lit bath, listen to a guided meditation to calm your mind, or sit in your favourite chair with a book and a big cup of mint tea. Taking more time to rest is a very powerful tool for helping us cope with PMS and PMDD symptoms.

While a glass of wine or pint at the pub might seem like a tempting way to relax, research suggests that alcohol may actually increase the severity of our PMS or PMDD symptoms. Although the evidence isn’t conclusive, it’s possible that alcohol affects the levels of sex hormones like oestrogen in the body, thus changing our PMS experience. So if you’re finding the luteal phase especially challenging, you may want to drink very lightly or avoid alcohol altogether.

If a change in your skin’s appearance or complexion is a common PMS/PMDD symptom, you’re not alone. Hormonal acne or spots are more likely to flare up during the luteal phase and clear up once your period has finished. This is due to increased levels of progesterone in the middle of the cycle, which stimulates the secretion of sebum, which can result in our pores becoming clogged with  excess oil, dirt, and dead skin cells resulting in inflammation.

A good skincare routine can be a great way to help prevent or reduce the severity of an acne breakout (as well as taking time out to care for yourself). Make sure you’re choosing products with natural ingredients, drying your face with a clean towel, avoiding touching your face too much, and changing your pillowcase every week.

Because PMS is different for everyone, it’s helpful to understand what’s normal for you and your body. This kind of self-awareness isn’t always straightforward when you’re trying to manage physical and emotional symptoms, but can be incredibly helpful. Simply taking the time to know when we’ll be in our luteal phase, and understanding the symptoms we experience and how they affect us, can help us adapt how we treat ourselves and the situations we’re involved in. Mindfulness can be helpful, too, and is a practice meant to help build awareness of the present moment by encouraging us to pay attention to what we think, feel and experience. There’s evidence that mindfulness can also help increase feelings of wellbeing and reduce mood-based symptoms.