Luteal Phase – 4 Stages Of The Menstrual Cycle Explained

Understanding your menstrual cycle and its associated symptoms provides a clearer picture of your fertility and reproductive health. Knowing where you are in your cycle can help you understand your symptoms. The changing hormones of your menstrual cycle can affect your energy levels and mood, so it’s worth tracking your cycle to understand any changes in how you feel.

Whether you’re trying to conceive, trying to avoid pregnancy or simply on a journey to understanding your body better, recognising the luteal phase symptoms is a great place to start.

The 4 stages of the menstrual cycle

The menstrual cycle can be split into four phases:

The menstrual phase

The menstrual phase represents the beginning of a new cycle and is counted as day one when you get your period. The uterus discards the endometrium, which has been growing in anticipation of a pregnancy. Hormonal imbalance can occur as progesterone and estrogen levels are at their lowest, with the likelihood of feeling tired, crampy, edgy or as though you just need to rest. This phase is also a good reset for the body, signalling you have a choice to start over.

The follicular phase

The follicular phase occurs immediately after your period and marks a different energy and renewal. Estrogen surges support hormonal balance, which promotes the growth of follicles in the ovaries that hold immature eggs, while the uterine lining begins to build up in anticipation of a potential pregnancy.

During the follicular phase, many women notice their hormone levels, mood, focus and energy soar. The consistency of cervical mucus also changes slowly; it becomes clear as you become more fertile as ovulation approaches. It’s a time of potential and expansion, physically and emotionally, as you prepare for the most fertile window of the cycle.

The ovulation phase

The ovulation phase is the peak of the menstrual cycle, when a mature egg is released from an ovary, ready for fertilisation. You typically ovulate mid-cycle, on day 14 (in a 28-day cycle), but the timing can vary. Increasing LH (luteinizing hormone) will promote ovulation; more estrogen enhances fertility and increases cervical mucus that makes it easier for early pregnancy to take place. Some women notice slight symptoms like pelvic twinges, increased sexual desire and changes in their cervical fluid. This is the best time for you to get pregnant.

The luteal phase

This is the final stage of the menstrual cycle. After ovulation takes place, this phase begins and it usually lasts for about 12–14 days (this period is known as long luteal phase). Meanwhile, the emptied, ruptured follicle becomes the corpus luteum and generates enough progesterone to thicken the uterus lining for a potential pregnancy.

If conception happens, progesterone levels support implantation; if it doesn’t, hormone levels wane, and you get your period. During this phase, menstruation starts, often with the onset of premenstrual symptoms (PMS), such as breast tenderness, mood swings, bloating or fatigue, which many women notice before they start bleeding. This phase is important because it prepares the body and serves as a bridge in the cycle’s transition from ovulation to menstruation.

Take a look at BellyBelly’s article Menstrual Cycle | 4 Different Stages And Phases to learn more about each phase.

What is the luteal phase?

It is part of your menstrual cycle that begins after you ovulate and is the last phase (second half) of the menstrual cycle. It typically lasts about two weeks, until your period starts. During this phase, your body will be preparing for pregnancy, whether or not you are actually pregnant.

What are the luteal phase symptoms?

You might not notice any symptoms during this phase, although lots of women experience PMS (premenstrual syndrome) symptoms towards the end of the phase in the days before they get their period.

Some other experiences are:

• Breast tenderness
• Bloating
• Mood swings
• Irritability, fatigue or brain fog
• Food cravings.

Some women also notice headaches, mild cramps or changes in sleep patterns

If you’re trying to conceive, you might spend most of your time trying to decode your body’s clues and figure out whether or not you’re pregnant. Unfortunately, the only way to know for certain is to wait until you get your period or take a home pregnancy test.

How do you know when you’re in the luteal phase?

To understand where you are in your menstrual cycle, you need to track your cycle. One of the easiest ways to do this is to pay close attention to changes in your vaginal discharge. Around the time of ovulation, your cervical mucus becomes clear, wet and slippery, with a consistency like egg yolk.

After ovulation, your luteal phase starts. During the luteal phase, your vaginal discharge might become thicker. Vaginal discharge during this phase can be white, off-white or tinged with yellow. Some women notice lots of discharge during this time in their cycle, whereas others see a reduction in the amount of vaginal discharge.

What happens during the luteal phase?

During this time, there’s a rise in hormone levels – specifically the hormone progesterone – to prepare the body for a possible pregnancy. Even if you don’t want to get pregnant, your changing estrogen and progesterone levels will trigger other changes, such as the thickening of the uterine lining, in case you get pregnant.

If you are pregnant

During ovulation, a mature egg is released by the ovaries and begins its journey down the Fallopian tube. If you get pregnant, a sperm will fertilise the egg, usually in the Fallopian tube, and the fertilised egg will continue its journey to the uterus. The fertilised egg (now called a blastocyst) attaches itself to the uterine lining, in a process called implantation, at some time between 6 and 12 days after ovulation.

The long luteal phase is often referred to as the ‘two-week wait‘ because it’s about two weeks from ovulation until you find out whether you’re pregnant.

If you are not pregnant

If you haven’t conceived, the egg will continue its journey towards the uterus. Your progesterone levels and estrogen levels will continue to rise throughout your luteal phase until your body realises the egg has not attached itself to the uterine lining and you are not pregnant. Hormonal changes will then trigger the onset of your period.

How long is the luteal phase?

The luteal phase is usually about 14 days, between ovulation and the onset of your next menstrual period. This means the typical luteal phase length is about two weeks. The length of your cycle might vary from month to month if you have irregular periods, although you might not be aware of the changes unless you’re tracking your cycles.

How do you feel when in the luteal phase?

You might notice different symptoms during different phases of your menstrual cycle. The luteal phase length lasts two full weeks, and you might notice different symptoms during this time. For example, post-ovulation, at the start of the luteal phase, you might feel focused and stable. Alternatively, the drop in hormones and estrogen levels could leave you irritable and anxious.

What are PMS symptoms?

Towards the end of the luteal phase, you might notice physical symptoms of PMS sneaking up on you. Common PMS symptoms are:

• Bloating
• Sore breasts
• Headaches
• Fatigue or brain fog
• Mood swings
• Difficulty in focusing.

How to treat your body during the luteal phase

Hormonal changes can greatly affect how you feel, so it makes sense to track where you are in your cycle and change how you treat your body accordingly.

During the luteal phase, you should:

• Prioritise sleep and make sure you spend time resting
• Eat a healthy, balanced diet
• Continue to exercise regularly
• Stay hydrated
• Be gentle with yourself and listen to your body.

Why am I so tired in the luteal phase?

The changing hormone levels during the luteal phase can cause fatigue. It can be challenging to battle fatigue while trying to keep up with the demands of everyday life.

The following tips might help you keep your fatigue at bay:

• Prioritize sleep above all else. Get an early night, have a lie in, practise good sleep hygiene
• Eat a nutritious diet. When your energy levels are low, you might find yourself reaching for sugary junk food. Although these foods might offer a temporary relief, they will actually leave you feeling worse in the long run. Prioritise healthy, nutritious whole foods and balanced meals
• Keep exercising. You might not feel like exercising when you’re tired, but gentle exercise can boost energy levels and improve your sleep. Go for a brisk walk, do a pilates workout, or do some lengths at the pool.

What to avoid during the luteal phase

Things to avoid during the luteal phase:

• Overdoing it
• Late nights
• Alcohol and caffeine
• Junk food.

You can reduce your symptoms by making healthy lifestyle changes during this stage of your cycle.

What foods should I eat during the luteal phase?

During the luteal phase, your body deserves:

• Leafy greens, such as cabbage and spinach
• Wholegrains, such as quinoa and brown rice
• Fresh fruits and veggies, such as strawberries and asparagus
• Lean protein, such as fresh fish or tofu
• Healthy fats, such as avocado and olive oil.

Plan your meals to avoid reaching for convenience foods at the last minute.

What should I drink during the luteal phase?

It’s essential to stay hydrated during this stage of your cycle, so prioritise water. Try to reduce the amount of caffeine you consume, as this can negatively affect your sleep. Fizzy drinks, such as soda, can increase bloating, so try to avoid them during your luteal phase. Alcohol can also exacerbate luteal phase symptoms, so you should reduce your intake. If you’re trying for a baby, it’s wise to cut out alcohol altogether.

What are my emotional symptoms during luteal phase?

You might wonder, ‘Are there mood changes during the luteal phase?’ The truth is, it depends on the individual. Many get through the luteal phase without experiencing any emotional symptoms; however, others are not so lucky. With the arrival of PMS towards the end of the luteal phase, you might notice mood swings, such as feeling irritable or moody. Getting enough sleep, taking regular exercise and reducing stress where possible might help you cope better with the hormonal changes of your cycle.

What is the luteal phase defect?

Luteal phase defect or luteal phase deficiency are terms to describe consistent luteal phases that last fewer than 10 days. Normally the luteal phase is expected to last 12 to 14 days. In cases of luteal phase deficiency this is shorter. The result is the follicular phase, or menstrual cycle, bpm is too short, or has not produced enough progesterone to support implantation.

Symptoms of a luteal phase deficiency are: spotting between periods; no period at all; or recurrent early miscarriages. Causes can include fluctuating hormones, thyroid or stress. Although occasional short luteal phases are nothing to worry about, a 2018 study published in Fertility and Sterility found that more research was needed to assess the impact of regular short luteal phases.

How tracking your cycles can help

Tracking your cycle, either by checking basal body temperature or cervical mucus, allows you to understand your cycle length and how this might affect your fertility. If you find you have short luteal phases, ask your doctor for advice.

When to seek medical advice

It’s common for healthy couples to take 6 to 12 cycles to conceive. In each cycle, there’s about a 20% chance of pregnancy occurring.

If you’re over 35 and have been trying unsuccessfully for 6 months, especially if you note cyclical irregularities, many recommend seeing a fertility specialist. If you’re under 35 and have been trying for 12 months, it’s recommended to see a provider. If you have a known reproductive health diagnosis, such as endometriosis, and you’re experiencing a short luteal phase, you should seek advice as soon as you’re concerned.

How do I explain the luteal phase to a man?

The luteal phase occurs after ovulation, before the arrival of your next period. If you want your partner to understand your menstrual cycle and how it affects your emotions, send him this article to read. Although you might be wondering, ‘What does the luteal phase mean to men?’ it’s likely your partner hasn’t given it much thought.

How can your partner assist you during the luteal phase?

Your partner can help you by making sure you both get enough sleep, keeping stress to a minimum, and cooking healthy, balanced meals for you to share. Think of your menstrual cycle like the seasons. Your period marks the winter of your cycle, the follicular phase is spring, and ovulation is summer. The luteal phase is the autumn of your cycle; it’s the perfect time to get cozy and snuggle up with your loved one.