The Luteal phase is the second part of the menstrual cycle. This is typically days 14-28 and begins the day of ovulation and ends the day before your period begins. Ovulation is often the peak of feeling energetic. As your progesterone increases, you may notice your insulin needs increasing and signs of PMS (bloating, cramps, acne, etc) begin to show up. In this post, we'll look at what happens to your insulin sensitivity, how to adjust your diabetes management during this time, and what to eat to help support your blood sugars and menstrual cycle. Ovulation & Your Diabetes Ovulation occurs when an egg is released from the ovary into the Fallopian tube. Once this happens, the follicle that contained the egg transforms into the corpus luteum. The follicle secrets progesterone (which is important to support early pregnancy) and estrogen. Progesterone is the culprit when it comes to increased insulin resistance - this is seen during pregnancy as well. As progesterone levels increase, so does insulin resistance. You may notice needing to increase your basal rates, I:C ratios, and/or ISF as a result. The week before your period, your progesterone and estrogen levels tank significantly (in response to the lack of fertilized egg). Insulin sensitivity will return, but this decrease in hormones may also result in PMS symptoms. Track Your Period to Track Your Insulin Needs Find an app (or use pen and paper) to track your menstrual cycle. Ovulation is characterized by "egg-white discharge," so if you see this, go ahead and mark it on your tracker. I also like to track when I notice a significant change in my insulin sensitivity. For me, it's the 19th day of my cycle, so I know when to turn on my new basal profile and change up my diet. I'm a fan of Flo, but there are a ton of great apps out there to help with cycle tracking. This is, in my opinion, an essential part to understanding my cycle and managing my diabetes alongside it. Nutrition Changes I have two goals for my clients and myself during this time:
3 Day Luteal Phase Meal Plan And I know. I know. It seems daunting to think of all of these things throughout your cycle, but I promise it gets easier. As long as you are making choices to eat lots of whole foods and plant-based meals, you are on your way to supporting your menstrual cycle AND keeping those blood sugars in range.
I've created a 3 day meal plan to help give you an idea of what some great meals are for this time of the month. Download it here. |
AuthorRachel Halverson is a registered nurse and certified diabetes care and education specialist. She specializes in helping women with type 1 diabetes balance their blood sugars and take back control of their lives by healing their monthly cycles, learning about nutrition, and empowering them with strategies for tackling type 1 diabetes. Archives
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