Helpful or harmful: Unpacking the ‘luteal uglies’

“It comes back to knowing your own body.”

As someone who menstruates, I know all too well that sluggish, groggy feeling that happens at a certain time of the month. Branded the ‘luteal uglies’, my TikTok feed is increasingly full of videos of people bonding over mood swings, feeling irritable and looking ‘unattractive’ during this phase of their cycle.

Videos showing ovulation versus luteal phase before-and-afters have raked up millions of likes, with the subtext being: the luteal phase is snatched and glowing, while the latter is bloated and dull. Some videos show women with distorted facial filters, while others come with a long list of ways you can beat the ‘luteal uglies’.

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On the one hand, the popularity surrounding the luteal phase represents a positive change in the way women are talking about their health online and speaking openly about topics like menstrual cycles. However, as obstetrician, gynaecologist and director of women’s health clinic Redefine, Dr Chelsea Watt says there is a flip side.

@aliannaademaria and that’s on perioddd #lutealphase #period #hormones #ovulation #ovulationvslutealface #pms #pmsproblems ♬ original sound – Lucky Lashes & Cosmetics

What exactly happens during the luteal phase?

No two menstrual cycles are exactly the same, though it typically ranges from 21 to 35 days. During this period, a range of hormones are naturally falling and rising.

“In the first half of the cycle, oestrogen generally rises as the follicles in the ovary develop. Ovulation is when an egg is released, and afterwards progesterone becomes the more prominent hormone,” Dr Watt explains. Your luteal phase is the point in your cycle that starts after ovulation and ends when your period begins. Towards the end of this phase, progesterone and oestrogen fall, and your period begins (unless, of course, you’re pregnant).

“Premenstrual symptoms become more noticeable in the latter part of this luteal phase,” she says. “It is the coordinated rise and sharp fall of progesterone and estrogen, and the resulting changes in serotonin signalling, which can contribute to the symptoms experienced.”

It’s here that you’re more likely to experience bloating, tenderness in your breasts, fatigue, headaches, specific food cravings, acne or changes in your mood – symptoms which tend to fall within the ‘luteal ugly’ umbrella.

@sydwingoldAnother beautiful luteal phase ❤️♬ Who the hell are you – erin

A step forwards and a step backwards for women’s health

Women’s health has long been pushed to the side and conversations around periods have often been relegated to hushed whispers in women’s bathrooms. There’s a certain expectation in most social situations, workplaces and even within families that periods must be experienced and endured silently.

In the face of so much silence and confusion, the fact that anything related to periods could be trending on TikTok feels like a positive. Having open conversations about how menstrual cycles are affecting people’s lives is important.

In the same breath, being fed an endless stream about people feeling ‘fat’ and ‘hideous’ doesn’t necessarily feel like the antidote. “Where we need to be a little careful is when that curiosity turns into another list of things women are told they should be doing,” Dr Watt says.

And she’s not wrong. Those same videos often trigger an algorithmic avalanche of health advice, explaining how to eat, exercise and socialise differently, all because you’ve entered a certain phase of your menstrual cycle. It’s also fertile ground for the marketing of health products, like supplements, collagen, LED masks, fake tan and more.

Open conversations might be the key to empowering people, particularly those experiencing reproductive health conditions like endometriosis and PCOS. But there’s also the risk of misinformation or labelling a natural part of our bodies as ugly or ‘bad’. While it might feel like self-care, it’s worth questioning the motivation and, importantly, the credentials of the people posting.

“The luteal phase is a normal part of the menstrual cycle and it doesn’t automatically need to be managed or ‘fixed’,” Dr Watt adds. “If you feel well, you don’t need to make conscious changes. However, if there is a consistent pattern of symptoms that genuinely affects how you feel or function, that deserves to be listened to and taken seriously. For me, it comes back to knowing your own body and being empowered to seek help.”

That’s not to say there are no symptoms during a luteal phase. Instead, it’s about trying to seperate the pressure of feeling like you need to be attractive at all times, with your actual health.

A doctor’s advice for making your luteal phase more bearable

Rather than changing your entire routine or adding a stream of products to your online cart, Dr Watt’s advice for easing the symptoms associated with your luteal phase are far simpler.

Get to know your own pattern

“Tracking your cycle and symptoms for a couple of months can be surprisingly useful,” Dr Watt says. “You might notice that you feel more tired, hungry, emotional or bloated at a particular point each month, or you may discover there isn’t actually much of a pattern at all. Either way, understanding what is normal for you is empowering and can help remove the guesswork.”

Keep moving, but don’t reinvent your workout

“Regular physical activity is one of the lifestyle measures recommended for managing luteal phase symptoms and can support both physical and emotional wellbeing. If you’re feeling more tired or uncomfortable, it’s also perfectly reasonable to adjust the intensity of this movement.”

Give sleep a little more attention

“Sleep and stress can influence how manageable physical and emotional symptoms feel. Prioritising regular sleep and using stress-management strategies such as mindfulness, yoga, relaxation or simply creating a little more downtime can be helpful. They’re not going to switch off normal hormonal fluctuations, but they can help support how you feel through them.”

Recognise if it’s impacting your quality of life

“If you’re regularly dreading this part of the month because symptoms are interfering with work, relationships, study or everyday life, please don’t assume you just have to put up with it. Luteal phase symptoms can be significant and a smaller number of people experience the more severe conditions of PMS and PMDD. There are evidence-based treatments available, so it’s truly worth discussing persistent symptoms with your GP or gynaecologist.”

For more on period health, try this.