Have you ever been told that your estrogen levels are supposed to be low in the luteal phase while your progesterone is high, and then, in the same breath, that your PMS is due to estrogen dominance? Confusing, right? You’re not alone. Many women struggle with understanding how these hormonal shifts play into the uncomfortable symptoms they experience during the luteal phase, particularly in the days just before menstruation.
It’s also important that we establish two very critical points:
The idea of hormone balance is often followed by images of perfectly balanced scales. This is not the case. In fact, it’s those peaks, valleys, and rolling hills that make up the very essence of female health.
You are not like anyone else. You may feel your best during your luteal phase, while another female feels her A-game during menstruation. Is either wrong? Absolutely not.
Now, let’s dive into some pieces of confusion. We guarantee you’ll walk away with some thoughts on how you can improve your hormonal health regardless of your individual situation.
The Power of Language
Words and phrasing matter. They shape our understanding, but they can also oversimplify complex processes. As health coaches, we understand the importance of breaking things down without sacrificing accuracy. Think of it like learning a new subject – you need someone to speak your language, especially when you’re just starting out. However, as your understanding deepens, those simplified versions may no longer fit.
This is what happens when people hear that "estrogen dominance" is to blame for their PMS. It’s confusing because, technically, estrogen is supposed to be lower during the luteal phase – so how can it be dominating? Let’s clear that up.
What’s Actually Happening in the Luteal Phase?
During the luteal phase, estrogen and even testosterone both drop initially, which is why you might feel a dip in energy or mood right after ovulation. (Note: this ‘drop’ for some may feel like a small little pothole, for others it could feel like a free fall.) But estrogen doesn’t stay down; it rises again (feel that power) before falling just prior to menstruation (and then down again). Progesterone, on the other hand, increases after ovulation to help prepare the uterus for a potential pregnancy. If the egg isn’t fertilized, progesterone levels drop, and the uterine lining sheds. This drop in progesterone, along with the decline in estrogen and testosterone, triggers menstruation.
Remember:
A drop does not mean zero, nor should it.
Everyone is different with regard to when they feel their best.
Every female has different "sensitivities" to hormones. And while "sensitivity" is often seen as negative, why can’t it just be part of who you are?
At the same time, there’s a rise in prostaglandins—hormone-like substances that lead to cramping and the physical discomfort many women feel leading up to their period.
Estrogen Dominance
When people talk about "estrogen dominance," they’re often referring to an imbalance between estrogen and progesterone. Even though estrogen is supposed to be lower (note the "er") in the luteal phase, if it’s not in a healthy relationship with progesterone, you can still experience symptoms of estrogen dominance.
This can happen if:
Your body isn’t metabolizing estrogen well, so think about liver health and gut health. From there, you’ll want to unpack what might be fueling those fires.
Your progesterone levels aren’t high enough, which could be tied to thyroid health, nutrition, and stress management (looking at you, Miss Burned Out and still volunteering, or Miss I-wear-busy-as-a-badge-of-honor, or Miss No-Days-Off—we see you!).
A more accurate representation of hormone levels would show both estrogen and progesterone being lower during the follicular phase and higher during the luteal phase.
How to Improve PMS
So, what can you do if you’re suffering from PMS in the luteal phase? Here are some steps to start with:
1. Support Liver and Gut Health
Your liver and gut play a huge role in metabolizing hormones. If estrogen isn’t properly broken down and eliminated from your body, it can build up and contribute to that estrogen-dominant state, even in the presence of low progesterone. Ensure your liver is running smoothly. And yes, while we know that if your liver weren’t ‘functioning’ you’d be in the hospital, remember that every system in your body is working overtime depending on your overall health. Ensure your gut is healthy (think regular bowel movements, no bloating, or other digestive issues) as it’s critical to hormone balance. We have some GREAT resources HERE and many previous blogs—take a quick scroll through them HERE !
2. Thyroid Health and Progesterone Production
Your thyroid health is directly tied to your progesterone production. Low thyroid function can lead to lower levels of progesterone, making it harder for your body to maintain balance with estrogen. And when thyroid function is lower, your liver and digestive processes slow down. (See how it’s all connected?) To support thyroid health, focus on consuming nutrients like amino acids, B vitamins, omega-3s, vitamin E, salt, selenium, and zinc. These nutrients rely on a great diet, liver, and digestive health. On the flip side, progesterone also supports thyroid function by enhancing the body's sensitivity to thyroid hormones and helping convert T4 to T3, the active form. This is where we see a slight rise in BMR (basal metabolic rate) during the luteal phase.
3. Hydration and Sleep
Proper hydration and sleep are often overlooked but fundamental to hormone regulation and just about every function and regulatory aspect of your health. Dehydration can worsen cramping, blood sugar management and thus impact sleep while creating disruptions with cortisol and insulin regulation, both of which interfere with estrogen and progesterone levels.
4. Magnesium
Magnesium is an essential mineral that helps relieve PMS symptoms. It supports liver detoxification, aiding in the metabolism of excess estrogen. Magnesium also relaxes smooth muscle tissue, which can ease cramping and tension in the uterus. For sleep and mood, magnesium increases GABA, a neurotransmitter that calms the nervous system, promoting better sleep and reducing anxiety.
For relief, magnesium can be taken in several forms. Oral magnesium glycinate is highly absorbable and ideal for nightly use. Epsom salt baths (which contain magnesium sulfate) are great for soothing cramps and promoting detoxification. Topical magnesium lotions or oils can also be applied for localized or general relief.
5. Training and Recovery
Exercise is a powerful tool for health, but there’s a fine line between effective training and overtraining. While exercise can improve estrogen metabolism and increase progesterone, too much without proper fueling and recovery can have the opposite effect, suppressing thyroid function and progesterone production.
Managing PMS
It's essential to recognize that PMS is a real and valid experience for many individuals. While the exact reasons why some people experience more severe symptoms than others remain somewhat elusive, factors such as hormone levels, stress, lifestyle habits, and even genetics can contribute to the intensity of PMS symptoms. If your PMS symptoms are severe, it’s worth taking a deeper look at your hormone health. Simple lifestyle adjustments—from improving liver and gut function to supporting thyroid health through proper nutrition—can make a significant difference.
If you would like more 1 on 1 support for yourself or if a coach your clients we are here to help!
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