8 at-home fixes for improving the luteal phase

Summary

The luteal phase - the week or two before your period - can feel like an uphill climb, but small, intentional changes make a real difference. Managing stress, moving your body gently, eating nutrient-rich meals and practising genuine self-care all help calm the nervous system and support your hormones naturally. Reducing triggers like alcohol, excess sugar, and poor sleep can also ease bloating, mood swings and fatigue.

Above all, self-awareness is key. When you understand your patterns and honour what your body needs, the luteal phase becomes less about endurance - and more about balance and care.

1. Stress

Stress is thought to make PMS and PMDD symptoms worse, but everyday life is full of it, so recommending you avoid stress entirely feels like an impossible ask. What you can do is find quick, practical ways to decompress when it strikes.

Many people find that 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. If you are feeling overwhelmed, heading outside to a green space - even for just 10 to 15 minutes - can make a meaningful difference.

2. Exercise

When PMS or PMDD symptoms are in full swing, it can be tempting to stay in bed. But if you do have enough energy to get up and move, even a little, gentle exercise can really help ease symptoms. Taking 15 minutes to do some simple stretching or a brisk walk gets blood flowing, relieves aches, and gives mood a meaningful boost.

You do not need to push yourself. The key word in the luteal phase is gentle. Honour what your body can manage on any given day.

3. Diet

A well-balanced diet during the luteal phase can help you feel better for several reasons: you are more likely to have steady energy from a good balance of carbohydrates, protein, fat, and fruit and vegetables; you are topping up vitamin and mineral levels so your body can function at its best; and you are giving your body the nutrients it needs to support hormone production, nervous system function, skin health, and brain function.

If you are concerned about getting enough of the right nutrients from food alone, supplements can be a simple and effective way to boost your intake during the luteal phase.

4. Bloating triggers

When PMS or PMDD hits, it can be very tempting to reach for salty snacks or something sugary. However, sodium and refined sugars can lead to increased water retention, which can make luteal phase bloating noticeably worse.

If cravings are a challenge, try smart substitutions rather than restriction. The goal is not to deny yourself comfort - it is to find alternatives that do not trigger bloating to the same extent.

5. Self-care

The luteal phase is probably not anyone's favourite time of the month. To ease the physical and mental strain, remember to practise self-care in whatever way feels genuine to you. That might mean indulging in a candle-lit bath, listening to a guided meditation, sitting in your favourite chair with a book and a cup of mint tea, or simply going to bed an hour earlier.

Taking more time to rest is one of the most powerful tools for coping with PMS and PMDD symptoms. It is not indulgent - it is a direct response to what your body is asking for.

6. Alcohol

A glass of wine might seem like a tempting way to unwind, but research suggests that alcohol may actually increase the severity of PMS and PMDD symptoms. Although the evidence is not yet conclusive, it is possible that alcohol affects the levels of sex hormones like oestrogen in the body, shifting the hormonal balance in ways that worsen PMS.

If you are finding the luteal phase especially challenging, drinking very lightly or avoiding alcohol altogether during this time may be worth trying.

7. Skincare

If changes in your skin are a regular PMS or PMDD symptom, you are not alone. Hormonal acne is more likely to flare up during the luteal phase and clear once your period arrives. This is because increased progesterone in the middle of the cycle stimulates the secretion of sebum, which can clog pores with excess oil, dirt, and dead skin cells, leading to inflammation.

A consistent skincare routine can help prevent or reduce the severity of breakouts.

8. Self-awareness

Because PMS and PMDD are different for everyone, understanding what is normal for you and your body is one of the most helpful things you can do. Simply knowing when you will be in your luteal phase, recognising the symptoms you experience, and understanding how they affect you, can help you respond to yourself - and the situations you are in - with more compassion and less frustration.

Mindfulness can help here too. There is evidence that mindfulness practice can increase feelings of wellbeing and reduce mood-based symptoms by helping you stay present with what you are experiencing rather than fighting against it.

Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always speak to a qualified healthcare professional about any health concerns.