Marked by days 21-28 of the menstrual cycle, the luteal phase is characterized by major hormonal fluctuations, infamously associated with the symptoms of PMS. Indeed, for many women, this phase can present with emotional instability, fatigue, food cravings, headaches, breast tenderness, bloating, pain, and sleep disturbances. In TCM, these symptoms are tied to specific imbalances–guiding us to targeted ways we can prepare for and support our experience of the luteal phase. This highlights an important theme associated with the luteal phase–preparation. Just as the body is preparing itself for menstruation, so too can we prepare for the luteal phase by ensuring we are well-resourced and honoring our natural, cyclical process of deceleration.
Every imbalance has a root in the concept of Yin/Yang, TCM’s truly foundational concept. Right on the heels of ovulation, the menstrual cycle’s peak of Yang energy, the luteal phase continues to require the warmth and circulation associated with Yang to support the possibility of conception. However, as the body works hard to prepare the lining of the uterus for the implantation of an embryo, we can find balance by beginning to embody the energies of Yin, which will peak right after the luteal phase, during menstruation. Energetically, we can nourish ourselves during this phase by slowing down and preparing for the big release; this can include beginning to wind down in terms of engagements and obligations, switching to more gentle forms of movement, and even preparing the home and refrigerator for the next phase of greater stillness.
The Kidneys are considered the root of all Yin/Yang energetics in the body, playing a crucial role in reproductive health and hormonal balance. Kidney Yang deficiency is one of the underlying imbalances that TCM attributes to challenges during the luteal phase. Associated with low progesterone, it leads to symptoms of excess cold and constriction, including fatigue, lower back pain, low libido or motivation, frequent urination (especially at night), and loose stools. Intimately connected with basal body temperature, it can also lead to “cold uterus,” which is one factor in the incidence of miscarriage–highlighting its ability to create a hospitable or inhospitable environment for life to flourish. To nourish Kidney Yang, we can keep the abdomen warm, eat Kidney-nourishing foods (like black sesame, seaweed, and organ meats), add warming spices (e.g., ginger and cinnamon), and incorporate tonic herbs that are specifically supportive, like Schizandra, Eucommia, Deer Antler Velvet, and Cordyceps.
Because the Liver is largely responsible for processing emotions, especially as related to the balance between anger, depression, and anxiety, harmonizing this organ system can make a huge difference in harmonizing our luteal phase experience. From the TCM perspective, Liver Qi stagnation is considered the underlying cause of symptoms like irritability, mood swings, headaches, dizziness, restlessness, insomnia, and breast tenderness. Another clue outside of the luteal phase that this pattern is present for you is an irregular cycle. In order to move Liver Qi, we can receive acupuncture treatments, enjoy sour foods (e.g., citrus–and peel, vinegar) and greens (especially those that are bitter, like dandelion greens and arugula), and lean on tonic herbs like Reishi, a hepatoprotective Shen (spirit) tonic that harmonizes Liver Qi and supports emotional balance. Our Shen blend also helps free stagnant Liver Qi and suppressed anger.
Issues with the Spleen are another underlying cause of an uncomfortable luteal phase experience, which is responsible for digesting food, extracting nutrients, and transforming them into Qi and Blood. Spleen Qi deficiency, intimately connected with the Kidney system, is associated with symptoms like bloating, fatigue, sugar cravings, and brain fog. In order to support the Spleen and its optimal function, we really want to get adequate restorative sleep and make its job easier by eating warm, easily digested foods like soups, stews, and lightly steamed vegetables. Nourishing tonic herbs include Rose, Astragalus, Eleuthero, and medicinal mushrooms like Chaga, Lion’s Mane, and Turkey Tail.
TCM’s tonic herbs are essentially food-grade preventive medicines, so it’s best to incorporate them into our daily regimens. In order for these nourishing herbs to do the deep work of correcting underlying energetic patterns of imbalance, consistency is key. Remembering that all of our bodily systems are interdependent, and that small shifts compound to create a cascade of healing, note which symptoms are most prevalent in your dysregulated experience of the luteal phase and choose your herbs and lifestyle adjustments accordingly. If you experience many of the symptoms explored and are looking for one tonic herb to incorporate for luteal phase support, our Beauty Blend formula nourishes all Three Treasures–Jing (concentrated in the Kidneys), Qi (indicated in all of the underlying imbalances discussed) and Shen (important for both mood and sleep). Relief is possible when we cultivate balance, support the body’s interconnections, and honor our natural rhythms!
