What to Avoid in the Luteal Phase: A Guide for PMDD Relief

Oh, the luteal phase... I like to call it a PMDD episode because it makes it feel more temporary, like it’s just a thing that’ll pass (even if it doesn’t feel like it at the time!). During this time, about a week before my period, I know things are about to shift, so I give myself permission to let go of most of the usual expectations. It’s survival mode, and that’s okay.

So, what does this look like for me? It’s cereal for dinner, the laundry doesn’t get done, and I only work out if I can be bothered (spoiler alert: I’m rarely bothered). I lean heavily on home delivery or those ready-made meals—you know, the ones that just need a quick zap. And I live in my Loop earplugs for a few days to take the edge off the noise. 

Oh, and my favourite ritual? A quarter pounder meal—yep, every single month, guilt-free. Sure, we all know we’re "supposed" to avoid processed foods, but honestly, sometimes a little treat is what my soul (and taste buds) need. It’s all about finding that balance, right?

Here are some things I’ve learned to avoid in my luteal phase, to keep things from spiralling:

1. High Sugar and Processed Foods

Craving all the chocolate and chips during your PMDD episode? Same. But, I’ve found that when I go too hard on the sugar, I end up riding this wild rollercoaster of energy crashes and mood swings. So, I try to balance it out with whole foods when I can—think fruits, veggies, and some protein. But don’t get me wrong, that quarter pounder still makes an appearance!

2. Excess Caffeine

I know, I know—coffee is basically a love language. But during the luteal phase, my second cup can turn me into an anxious, jittery mess. If you've ever felt like your heart is trying to do the cha-cha out of your chest, you get it. Swapping my afternoon coffee for herbal tea or a decaf is sometimes the way to go, even if it feels like a betrayal to my morning self.

3. Neglecting Self-Care

This one’s tough because when life gets busy, self-care is the first thing to go. But I’ve learned that ignoring my needs during a PMDD episode just makes everything worse. Whether it’s a hot shower, some time with a good book, or even a cheeky little scroll through TikTok, I remind myself that I deserve those moments.

4. Overexerting Yourself

Yes, exercise is good for us, but during this time, it’s more about tuning into what my body actually wants. Some days, it’s a gentle stretch or a slow walk, and others, it’s just sitting in the sun. It’s taken time to stop feeling guilty about skipping a workout—especially when my body is practically begging for rest.

5. Ignoring Your Emotions

PMDD can turn everything up a notch. All those feelings hit hard. Instead of shoving them down, I try to lean in and listen. Journaling helps, or sometimes just having a good vent with a friend. A little cry in the shower has been known to happen too.

6. Skipping Meals

There are days when I can’t even think about food. But skipping meals ends up making me feel worse—hello, irritability! I keep it simple with easy-to-eat stuff like smoothies or toast, just to keep my blood sugar from tanking.

7. Isolating Yourself

When everything feels overwhelming, it’s tempting to shut the world out. But I’ve found that even a quick chat with a friend or a funny meme exchange can be a lifesaver. It’s a reminder that I’m not alone in this mess.

8. Negative Self-Talk

I’ve noticed that my inner critic gets extra loud during this phase. It’s like a running commentary of everything I could be doing better. So, I make an effort to talk back—reminding myself that this is just a tough moment and that I’m doing the best I can.

Photo by Olivia Watson on Unsplash