There's no denying that being better informed about our cycles is a good thing. In the past, I had a vague idea of when my period was due, whereas now, thanks to tracking apps and my Oura ring, I know exactly where I am in my cycle, what to expect in each phase, and how to take care of myself that week.
So, while I'd never knock greater awareness around women's health (because goodness knows historically there's been a lack of it), I do wonder if knowing so much about the phases of our cycle (luteal, menstrual, follicular and ovulation) can be detrimental.
The latest cycle-based social media trend doing the rounds is the concept of 'luteal uglies', which sees people lamenting that they're feeling gross during their luteal phase (the phase that starts after ovulation and ends the day before your next period begins).
I suppose an explanation as to why you might be feeling worse than normal is helpful, but also, is it just another way to tell women how to feel, and is it detrimental to our day-to-day lives? Will we assume we're going to feel ugly during the luteal phase, because we're told we will, and it becomes a self-fulfilling prophecy?
Exercise and the menstrual cycle
I've seen this happen with exercise, for example. In the past, I've always done the workout that fits into my schedule, depending on which classes have space at the gym, whether I need to run as part of half marathon training, or if a friend asked if I wanted to go to Reformer Pilates. But now we're being told to work out in line with our cycle, and it's left me questioning if I feel like working out at all.
© Getty ImagesFor example, during the ovulation phase, when testosterone and estrogen peak, we're told to do HIIT, whereas in the ovulation phase, when estrogen rises, it's recommended to run and lift heavy. But I've found that this advice simply becomes a barrier to working out. If my planned yoga session isn't what's recommended for the cycle stage I'm in, I might abandon working out altogether. Or I'll feel guilty for doing something low energy during a stage in my cycle where I could be hitting my max.
During a live Q&A with HELLO! hormone specialist Hannah Alderson agreed with me, explaining: "I would rather you got some exercise in, rather than worrying if the exercise you want to do 'fits in' with your cycle – this can end up being a barrier. Listen to your body! If it makes you feel good and you get moving, just go for it," she advised.
© Getty ImagesBack to luteal uglies, seeing as they're trending online and on social media at the moment…
What are the 'luteal uglies'?
Dr. Suzanne Wylie, GP and medical adviser for IQDoctor who has worked for over a decade in the NHS and private healthcare, says that luteal uglies describe the experience of feeling less attractive, less confident or more critical of your appearance during the luteal phase of the menstrual cycle.
© Getty Images"Although it is not a recognised medical diagnosis, it reflects a very real experience that many women report," Dr. Wylie says, explaining that these feelings are thought to occur due to the hormonal fluctuations that happen during this stage of the cycle, rather than any significant change in physical appearance.
Explaining the uglies
"As progesterone rises after ovulation and then both progesterone and estrogen begin to fall before menstruation, many women report feeling more tired, emotionally sensitive, less confident and less motivated. It is not unusual for them to look in the mirror and genuinely feel less attractive, even though there has often been very little objective change.
"Alongside this, symptoms such as bloating, fluid retention, breast tenderness, changes in appetite, disrupted sleep and spots can all contribute to feeling less comfortable in their own skin, which can understandably have an impact on body image and self-esteem."
© Getty ImagesAnnoyingly for me, someone who likes to chalk social media trends down to nonsense, Dr. Wylie says there is scientific evidence to support the idea that hormonal changes during the menstrual cycle can influence mood, body image and emotional wellbeing.
"Research has shown that some women experience greater body dissatisfaction, lower self-esteem and increased emotional sensitivity during the late luteal phase compared with other points in their cycle." If you're someone who logs your symptoms on Oura (or a different tracker), you might have noticed yourself consistently tapping 'self-critical' and 'sensitive' during the luteal phase.
On whether embracing the idea of luteal uglies is a positive step in recognising our changing self-perception during a cycle, Dr. Wylie says: "It is encouraging that more women are talking openly about these experiences because it helps to normalise something that many have experienced for years but perhaps felt unable to discuss," before adding: "At the same time, it is important to remember that social media can sometimes reinforce the idea that women should feel their best every day of the month, when in reality energy levels, mood and confidence naturally fluctuate across the menstrual cycle.
"For most women, these changes are a normal part of hormonal variation, although if symptoms become severe enough to interfere with daily life, relationships or work, it is worth speaking to a GP to explore whether there may be conditions such as premenstrual syndrome or premenstrual dysphoric disorder that would benefit from treatment."
Dealing with the luteal uglies
If you are impacted by this newly-named phenomenon, Dr. Wylie shares her advice for navigating them. "The most helpful advice is to be kind to yourselves during this stage of the cycle rather than expecting yourself to perform at exactly the same level every day." Other things that might help include…
1. Healthy lifestyle choices
"Prioritising good quality sleep, eating regular balanced meals, staying well hydrated and keeping physically active, even if that is just a gentle walk rather than an intense workout, can make a noticeable difference to both mood and energy levels. It can help to limit alcohol, manage stress where possible," according to Dr. Wylie.
2. Remember it's temporary
"Recognise that the negative thoughts about appearance that can occur before a period are often temporary and linked to hormonal changes rather than an accurate reflection of how they actually look."
3. Track your moods
While fastidiously tracking your cycle can do more harm than good, Dr. Wylie notes that if someone notices the same pattern month after month, tracking their menstrual cycle and symptoms can be reassuring because it allows them to anticipate these changes and plan a little extra self-care during that time, while also providing useful information to discuss with their GP if the symptoms become particularly distressing or persistent.
