5 Ways to Make Your Luteal Phase Less of a Nightmare

If your luteal phase (the week before your period) turns you into an exhausted, rage-filled gremlin, you’re not alone. This is PMDD territory, and it can feel brutal. But there are ways to make it easier—without just being told to “calm down.”

How to Survive (and Even Thrive) During Your Luteal Phase

💊 1. Magnesium & B6 = Your New Best Friends

• Helps with mood swings, bloating, and reduces PMDD intensity.

• Found in leafy greens, nuts, and supplements.

😴 2. Prioritise Sleep (Even If You Feel Wired at Night)

• Your nervous system is extra sensitive—low lights, no screens, and early nights help.

• Magnesium glycinate can help with sleep and anxiety.

🥑 3. Eat to Support Your Hormones

• Blood sugar crashes = more mood swings.

• Focus on protein, healthy fats, and fibre (think avocado, salmon, nuts, and dark chocolate).

🚫 4. Say NO Without Guilt

• This is not the time for social overload or pushing yourself at work.

• Give yourself permission to cancel plans and prioritise rest.

💡 5. Track It & Plan for It

• Knowing when your luteal phase hits = less surprises, more preparation.

• Adjust your schedule to match your energy (because forcing productivity never works).

Your luteal phase doesn’t have to be a disaster. With the right support, you can manage the lows, honour your needs, and actually get through it feeling okay.

If you need more support, download my free Premenstrual Survival Guide or learn about my 1-to-1 coaching offerings here.