NUTRIENT AND HORMONE CYCLE SYNC: LUTEAL PHASE

If a sperm has fertilised the egg that was released during ovulation, that is called ‘’conception’’. The fertilised egg will travel through the fallopian tube to the uterus where it will be implanted in the uterine lining. 

Progesterone and oestrogen levels will peak on this phase! They will help the uterine lining to prepare for implantation. The progesterone production signals the body 2 things: 1) stop producing FSH and LH so no more eggs are released and 2) keep the uterine lining up and running.

If the egg isn’t fertilised, progesterone and oestrogen levels will drop and your uterus lining will start to shed (your period).

You will feel the need of staying in, you look for warmth and you want to nest in your sofa and that’s OK. You’re looking for comfort and you feel more creative rather rational.

Essential minerals and liver support are needed now to prevent in time PMS. You will need to boost progesterone levels to support a possible pregnancy. For that you will need magnesium, vitamin B6, zinc, fibre (to help eliminate extra oestrogen) and fermented vegetables.

Your oestrogen now begins to drop if the egg was not fertilised and will resurge again day 6-9 together with testosterone. Right now, your cervical mucus should be quite dry. This will make your energy levels sink, especially one week before your period arrives. This has to do with the relaxing effect of progesterone (since it’s as its highest) and fluctuation of oestrogen. 

This shift in hormones can make some women perceive pain such as PMS (breast tenderness, headaches, bloating, cravings) – but if you follow and sync your cycles with the correct nutrition in order to eliminate unwanted oestrogen excess and balance your hormones (boost your progesterone right at this time) as we’ve talked along these past posts, these discomforts will improve or disappear.

What to eat: pumpkin seeds (for magnesium), root vegetables, all sorts of berries especially blueberries (as they’re rich in Vitamin C and that supports health progesterone production while aiding to eliminate excess oestrogen and hence help curbing your cravings for sweets and carbs), lots of meat, carrots, walnuts and salmon, bananas, avocado for B6 oysters and seafood for zinc.

Dark chocolate or organic raw cocoa powder is perfect right now as it contains magnesium and zinc!

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