Luteal Phase Mood Swings

For many women, the Luteal phase is one they dread

It can signal two or more weeks of extreme fatigue, depression and even anxiety

The Luteal phase is the 2-weeks post ovulation. Your oestrogen and luteinizing hormone should have peaked mid-cycle to rupture mature follicles, this then creates the corpus luteum which goes onto produce progesterone to prep your body for pregnancy.

If all goes well you might experience some bloat, slight fatigue and maybe breast tenderness. But generally, you should feel happy and relaxed during this phase as progesterone peaks.

Symptoms of Luteal Phase Problems

The second half of your cycle is when your luteal phase symptoms are most prevalent. Some women breeze through this phase but for others, the symptoms are aggressive and persistent.

• Headaches

• Nausea

• Mood swings

• Cramps

• Tender breasts

• Agitation

• Irritability

• Decreased stamina

• Persistent egg white discharge

• Pain

• Nerve pain

• Keratosis pilaris

Some women also get an exacerbation of existing conditions such as fibromyalgia, MS, migraines, arthritis, autoimmune conditions, IBD.

Premenstrual Dysphoric Disorder (PMDD)

Premenstrual Dysphoric Disorder (PMDD) is when the symptoms are much more severe, debilitating than regular PMS. Normally you feel very fatigued or depressed. Which is worse the week before your period then as your period comes your mood lifts and you feel better. 

Depressed mood
Severe anxiety 
Not wanting to socialise or go to work
Extreme fatigue that feels very dark

What can go wrong with your hormones

Many things can occur that send your hormones haywire during your luteal phase. A history of using oral contraceptives, diabetes, PCOS, stress, endometriosis, not ovulating. These can all lead to your hormones being out of balance leading to severe luteal phase mood swings.

• No or late LH surge

• Low progesterone

• Excess progesterone

• Excess conversion progesterone to Allopregnanolone

• Excess conversion progesterone to cortisol or testosterone

• Excess estrogen

Symptoms of low progesterone to excess estrogen

This is one of the most common hormone complaints I see. It can be caused due to stress, not ovulating, hyperinsulinemia and also issues such as MTHFR which means you might not clear estrogen effectively.

With this hormone balance during the luteal phase you might feel:

• Anxious

• Poor sleep

• Heart palpitations

• Irritable

• Constant egg white discharge

• Cravings

• Poor blood sugar balance

High progesterone converting to Allopregnanolone

This is less common and is often seen in women who suffer from PMDD. This can often lead to very severe symptoms. The main causes can be hyperinsulinemia and stress.

• Low moods

• Depressive thoughts

• Suicidal thoughts

• Extreme fatigue

• Inability to think

• Not wanting to socialise

• Loss of joy for work and other activities

• Just wanting to curl up and hibernate for the rest of your luteal phase

The main thing to remember here is that when the period comes all these symptoms subside and you’ll feel great. This is the difference between PMDD and depression. Your period will bring you relief and you’ll be back to your old self.

With all of these problems in the luteal phase, you can treat the symptoms as well as treating the root cause.

Treating the root cause will mean looking at your ovulation, liver and gut health and supporting balancing your hormones.

But you can also support your body during this phase to help reduce the symptoms.

Support neurotransmitters in your luteal phase

Low serotonin is very common with low progesterone. Progesterone helps to potentiate this calming and happy neurotransmitter.

Symptoms low Serotonin

Mental obsessions
Compulsiveness
Depressed mood
Sleep-cycle disturbances
Sweet and starchy food cravings or increased appetite
Low libido
Irritability
Digestive health issues
Joylessness
Sense of overwhelm in life.

You can support serotonin using nutrients such as St Johns Wart, SAMe, Methyl folate, Tryptophan and 5HTP.

Low GABA

Low GABA is common with extreme estrogen dominance. Estrogen dominance tends to increase your glutamate this is why you might suffer from food reactions during this phase. during your luteal phase and with low GABA you will feel extreme heightened anxiety and insomnia. Some women even feel hyperactive.

Symptoms Low GABA

Anxiety
Chronic stress
Depression
Difficulty concentrating and memory problems
Muscle pain and headaches
Insomnia

Meditation, quiet time, Yoga is all good to regulate GABA you can also supplement with GABA, L-theanine in green tea and taurine.

Luteal phase fatigue

If like me you get a little fatigued during the luteal phase and feel a little less motived, supporting your endorphins can help. I find taking 1 gram l-acetyl carnitine daily supports my energy and motivation that week leading up to my period.

If you think low progesterone is a big issue for you then you can check out my blog post here “6 Body Signs of Low Progesterone”