How I Manage My Blood Sugar During My Luteal Phase

Does your luteal phase impact your blood sugars differently?

The short answer? Yes! In a natural cycle, during the 10-14 days before your period starts and after ovulation, there are significant shift in hormones. Progesterone hormones becomes most dominant in the menstrual cycle. The hormones role is to thicken uterine lining to prepare your body for pregnancy.

Signs of the Luteal Phase:

1. Elevated Basal Body Temperature: Post ovulation, basal body temperature rises. You can track BBT immediately upon waking with a thermometer or a device like the Temp Drop.
2. Vaginal Discharge: Every phase of the menstrual phase brings changes to cervical mucus. During your fertile window, discharge is wet and slippery, but during the luteal phase, it can become thick and dry.
3. Insulin Resistance: Progesterone can lead to natural insulin resistance. This is relative as every body experiences their menstrual cycle differently, but the last few days of the cycle are commonly associated with more resistance.
4. Lower Energy: During the luteal phase, you may notice energy dips, more sleep disruptions and decreased performance in physical activity.

Because this is a time when our energy is downshifting from high energy to lower energy (internally and externally), our body craves a slowdown in all areas and thrives off self-care and loving support. The basics are most important here – quality sleep, hydrating, prioritizing low impact activity instead of high intensity .. If we push against this natural craving to slowdown, more stubborn resistance can show up in our blood sugar alongside some PMS too.

6 Ways to Support your Blood Sugars During the Luteal Phase:

Here are ways Coach Val, our Women’s Wellness Coach inside of Keeping it 100, manages her day-to-day blood sugars while ~ lutealing ~

• Prioritize sleep and quality rest: During this phase there can be more sleep disruption, so it’s especially important to make sure you have sleep practices in place such as reducing screen time and getting into bed earlier.
• Switch my management strategy to combat the natural insulin resistance. Here is where I switch my pump profile to one that supports the increase insulin needs. Speak to your endocrinologist about adjusting basal rates and carb ratios for your cycle.
• Consider longer pre-bolus timing to offset insulin resistance.
• Track my basal body temperature to get ahead of the shift in insulin needs.
• Eat more carbs! During our luteal phase, your resting metabolic rate can be higher and so your body may require more fuel.
• Sip on my favorite hormone supportive teas: raspberry leaf tea, nettle leaf tea and dandelion root tea.

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TEA BENEFITS:

Rasberry Leaf: Can help alleviate menstrual cramps and is a good source of iron. Recommend adding this tea into your daily routine during the luteal phase aka PMS phase.

Nettle Leaf: Very nutrient dense! Nettle is full of vitamins, minerals and chlorophyll. Nettle has anti-Inflammatory properties and can help with bloating & cramping. A powerful option for healing post birth control as well. I drink this tea all month long, a great daily option!

Dandelion Root: Can help detoxify the liver and rid the body of any excess estrogen build up from the first half of the cycle (estrogen dominance can be the silent killer causing PMS symptoms/painful periods). Dandelion can clean out toxins that are stressing the liver out. Highly recommended for post birth control to help the body and liver get rid of synthetic hormone build up.

• I love Healthy Cycle by Traditional Medicinals – you can always find this in my tea stash!

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While everyone experiences the luteal phase differently, one thing holds true – this is a space for more slow down, reflection and rest. Your relationship with your menstrual cycle and type 1 diabetes is an important one.

Here are 3 Ways You Can Dive in Deeper into T1D and Your Cycle:

1. Start observing your trends and patterns with the Keeping it 100 Diabetes Journal: Ordinary blood sugar logs don’t consider your menstrual cycle, but you bet we do. Grab your copy on Amazon and get tracking!
2. Grab the Insulin Sensitivity Syncing Method: Cyclical people require a cyclical approach to type 1 diabetes. Learn more about navigating your nutrition, workouts, lifestyle and insulin management throughout your cycle through our four phase approach.
3. Get hands on support inside of Keeping it 100: Inside our signature diabetes coaching program, you’ll get hands on support from our full panel of coaches with diverse expertise. From nutrition, dosing, exercise, hormones, to mindset – we offer it all. You can book your complimentary consultation call here.