Health

How to Move Your Body During Your Luteal Phase in a Way That Feels Good to You

Here’s advice from the pros on how to do luteal phase workouts in a way that actually makes you feel good during this time of the month.

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Photo: Getty Images/ Klaus Vedfelt
Published Sep 30, 2024

Written by 

Rachel Kraus

Sitting out of P.E. class because you have PMS: out. Practicing gentle movement because you’re in your luteal phase: in.

Experts in This Article

Angie Asche

registered dietitian and founder of Eleat Sports Nutrition

Ingrid Clay

personal trainer with the Centr app

Cycle syncing workouts are all over TikTok and your favorite workout platforms these days. That means choosing the day’s workout based on, or at least influenced by, what stage of your menstrual cycle you’re in—and we don’t just mean on or off your period.

There are four menstrual cycle phases. The amount of hormones like estrogen and progesterone in your bloodstream, as well as the energy needs of your body, can vary based on where you are in those stages. Cycle-synced workouts aim to tailor exercise so that it lines up with your ability and desire to expend energy and recover, which is potentially influenced by your menstrual cycle.

Luteal phase workouts are usually soothing and low impact that will get your blood flowing without requiring too much intensity—the latter half of the luteal phase is actually where premenstrual syndrome (PMS) comes from. And while “I’m PMSing” has long been shorthand for “I’m not feeling so hot,” it’s been degraded by pop culture as an eye roll–worthy excuse we moody women give for explaining “irrational” behavior or getting out of something we don’t want to do.

“It’s normal to feel like your physical performance [is] a bit off during this time.”—Ingrid Clay, CPT.

Luteal phase workouts help reclaim the idea of a “certain time of the month”—it turns out, we have a really good reason for having less energy and desire to do laps or give it our all at the gym. “It’s normal to feel like your physical performance may feel a bit off during this time,” says Ingrid Clay, CPT, NASM-certified personal trainer on Chris Hemsworth’s Centr fitness and wellness platform.

Take that, skeptical P.E. teachers everywhere!

What is the luteal phase?

The luteal phase a chunk of time during your cycle about two weeks before your period. During this phase, the egg your ovaries release into your fallopian tubes during ovulation produces a massive amount of progesterone in the first half, and then stops producing that progesterone once it hasn’t been fertilized in the second half.

Your body basically goes through something like a sugar crash, but with progesterone, which also impacts other hormone levels like estrogen and follicle stimulating hormone (FSH). Mood swings, cramps, acne breakouts, bloating, and more can all happen as a result of this crash.

How does the luteal phase make you feel?

In addition to those physical symptoms, your energy levels could take a hit.

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“You may feel more fatigue during this phase, especially during workouts or recovering from workouts,” says exercise physiologist Angie Asche CEP, MS, RD, CSSD, a nutrition and fitness expert with Centr. “[Expect] headaches, bloating, mood swings, cramping.” Asche also notes that your energy expenditure increases anywhere from 2% to 11.5% during this phase, so you may also experience an increase in appetite.

How could the luteal phase affect your workouts?

Are you really trying to PR when you’re bloated and grumpy? Maybe! But also, maybe not.

“It could result in decreased motivation or energy to exercise, especially at the same intensity,” Asche says. “Or you may have reduced rates of recovery, depending on the person.”

That said, how every body reacts to these hormonal changes can vary from person to person and even from month to month.

“It’s not uncommon to struggle with endurance, strength, or just getting started with a workout, but keep in mind that everyone is different,” says Clay. “That doesn’t mean you can’t train, but it’s essential to adjust your expectations and listen to your body.”

Think of knowing what stage of your cycle you’re in as a potential piece of the puzzle to understanding what you’re feeling, not a prescriptive way you “should” be moving.

“Just because these symptoms are more common during this phase doesn’t mean everyone experiences them, and therefore doesn’t mean everyone should have to dial back their training specifically during their luteal time if they’re otherwise feeling great,” Asche says. “If you’re feeling strong and feeling like you are recovering well, you shouldn’t feel like you must dial back just because you’re at this phase in your menstrual cycle.”

Should you work out during your luteal phase?

If you feel like a Gilmore Girls marathon and nothing but a Gilmore Girls marathon, fire up the Netflix. But movement could also help you feel better.

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“Moving during the luteal phase can actually help mitigate some of the symptoms,” Clay says. “Exercise can help to boost your mood, ease bloating, and improve energy levels, but you’ll want to focus on lower-intensity workouts that support your body’s needs.”

What workouts do experts recommend for movement during the luteal phase?

There’s no must-do luteal phase workout. Instead, experts recommend making sure to check in with how you’re feeling before opting into something too intense.

“If you’re someone who is experiencing luteal phase symptoms, I recommend prioritizing lower intensity exercise,” Asche says. “That may be walking, yoga, stretching, active recovery, as movement is still essential and can help aid in improved mood and digestion during this time.”

Rather than focusing on modality, Asche also recommends tapping into the emotional effect of exercise. “This looks different for everyone, but [choose an exercise that] you’re actually looking forward to, or something that doesn’t make you feel exhausted but rather refreshed once completed.”

“It’s not about restricting yourself, but understanding your body’s needs during each phase.”—Clay

Clay recommends turning to low-impact different modalities to cultivate balance during this time.

“In this phase, I suggest Pilates, yoga, or strength training with lighter weights,” Clay says. “You can still get a good workout, but focus on slow, controlled movements rather than high-intensity intervals.”

Clay’s recommended exercises include:

  • Yoga flow to help with mobility and stress relief
  • Light resistance training or bodyweight movements to maintain muscle mass
  • Walking or cycling at a moderate pace for cardio without over-exertion
  • Pilates is a good mixture of mobility with low resistance strength training
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Overall, treat yourself with compassion and approach exercise with a mindset of informed flexibility.

“Menstrual cycle phases can be a guide, but they don’t have to control your ability to exercise,” Clay says. “It’s not about restricting yourself, but understanding your body’s needs during each phase. While you might need to back off intensity during the luteal phase, this doesn’t mean skipping workouts altogether—it’s about adapting to them.”

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Health

Feel a Cold Coming On? This 1 Natural Remedy Can Help (and No, It’s Not Vitamin C)

Move over, citrus.

close up of wild garlic flower and leaves on a wooden table, wooden cutting board, and next to a wooden spoon and glass bowl because garlic can help a cold
Photo: Stocksy/Neil Warburton
Published Feb 7, 2025

Written by 

Contributor

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

Dealing with a cold is the worst—stuffy nose, scratchy throat, endless sneezing fits—it’s enough to have you reaching for anything that promises relief. When over-the-counter meds don’t quite cut it, many of us turn to home remedies. While some swear by warm tea or chicken soup, a lot of folks on social media have been turning to a slightly smellier option: raw garlic. Yep, that pungent little clove has long been rumored to help fight colds. But does it really work, or is it just another home remedy hype?

Experts in This Article

Bonnie Taub-Dix

host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of 

William Li

physician-scientist and author of Eat to Beat Disease

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We asked a dietitian and healthcare expert to break down the science behind garlic’s potential immune-boosting powers and whether it can actually help you beat a bad cold.

What the research says about garlic for colds

Garlic isn’t just for spicing up your pasta—it’s been used as food and medicine for thousands of years, dating back to ancient Egypt. The magic lies in allicin1, a compound with powerful antimicrobial and antioxidant properties that support immune health, says dietitian Bonnie Taub-Dix, RDN, a registered dietitian nutritionist, author of Read It Before You Eat It - Taking You from Label to Table, and host of the Media Savvy Podcast. But can garlic really help you kick a cold?

Some promising evidence suggests that it can: One study in particular found that participants who took a garlic supplement (180 milligrams of allicin daily for 12 weeks) had significantly fewer colds2—24 occurrences compared to 65 in the placebo group. While that is a big difference, the authors cautioned that more research is needed to back up the findings.

A slightly newer systematic review—published in 2020 in Trends in Food and Science Technology—also found that garlic and its organosulfur compounds (ingredients containing the mineral sulfur, which can be found in other veggies like leeks, broccoli, and onions) have antiviral properties3 that may help prevent viral infections.

While these studies point to garlic’s potential, experts agree that more high-quality research is needed to confirm its effectiveness in preventing or treating colds. That said, it's still worth giving it a try (if you're not allergic, of course) to see if it helps you personally.

4 potential benefits of raw garlic

Raw garlic isn’t just a kitchen staple—it’s a little powerhouse of health perks. Here are a few potential health benefits you can reap from eating the aromatic vegetable.

1. It may boost immune health

The saying goes "an apple a day keeps the doctor away," but a clove of garlic might also have some immune-boosting benefits that rival the popular fruit. Case in point: garlic is thought to stimulate immune cells like macrophages and T- and B-cells, which help fight infection and produce antibodies, says William Li, MD, physician-scientist and author of Eat to Beat Disease. Studies have even found that aged garlic extract4 is associated with enhanced immune cell function because it helps immune cells replicate faster.

2. It may help prevent colds

Apart from helping fight off infection, some research suggests that garlic's bioactive ingredient allicin also contains antiviral properties5 that might help prevent viruses like the common cold, says Dr. Li. The same 2020 review in Trends in Food and Science Technology mentioned earlier backs this up, highlighting garlic’s potential in preventing colds and other viral infections by blocking pathogenic viruses6 from entering into host cells.

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3. It may help support your heart

Apart from immune system support, garlic is also considered a heart-healthy ingredient. According to Dr. Li, eating garlic almost every day may:

That said, not all studies agree on these benefits. While older studies found that garlic lowers cholesterol, newer research hasn't resulted in the same effect. This is important to keep in mind when treating an underlying heart condition; guidance from your healthcare provider and proper medication should remain the first line of care.

4. It may be protective against certain cancers

Research is limited, but some early evidence suggests that garlic (and other allium vegetables like onion) may have some cancer-fighting qualities—mostly due to its positive influence on immune cells. One review found that people who increased their garlic intake had a lower risk of certain gastrointestinal cancers9 such as stomach, colorectal, and esophageal cancer. However, other underlying factors, such as genetic risk, lifestyle habits, and previous cancer diagnoses can reduce this effect.

If you are concerned about your cancer risk, or already have cancer, your best option is to check in with your healthcare provider rather than relying on garlic consumption alone for prevention.

Are there side effects of raw garlic?

For most people, garlic is a safe, flavorful addition to make to any meal. But it's not without its own set of side effects, especially if you consume large amounts. Here are some potential side effects to watch for when eating raw garlic in particular, according to Dr. Li and Taub-Dix:

  • Digestive issues: Eating raw garlic can lead to things like heartburn, acid reflux, and diarrhea, especially if you're already prone to stomach problems.
  • Bad breath and body odor: Garlic’s strong aroma might linger in your mouth longer than you'd like, leading to some pretty ripe breath. It can even change the smell of your sweat, making it a little smellier than usual.
  • Blood thinning: In some cases, large amounts of raw garlic regularly can act like a blood thinner10, which can increase your bleeding risk overall.
  • Medication interactions: Garlic can interfere with drugs like blood thinners, HIV medications, and certain medicines that help control blood sugar, among others.

If you’re taking any prescription meds or supplements, check with your healthcare provider before adding garlic or garlic supplements to your routine. For most people, a clove or two in your cooking is perfectly safe and might even come with some bonus health perks, says Dr. Li.

How much garlic should you eat per day?

If you feel a cold coming on and want to give raw garlic a go, try eating one to two cloves per day, Dr. Li says. Any more than that could increase the odds of acid reflux, an upset stomach, or that signature "garlic breath," he adds.

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Here are some great ways to get the most out of those two cloves, per Dr. Li and Taub-Dix:

  • Chop, crush, or mince the garlic to activate an enzyme called alliinase11, which transforms garlic’s natural compound, alliin, into allicin (which, as we've learned, is the real immune-boosting powerhouse).
  • Let it rest for 10 to 15 minutes after chopping to maximize its benefits. Think of it as garlic’s “air time” to power up.

And if raw garlic isn’t your jam, no problem. Taub-Dix suggests these gentler options:

  • Crush garlic and make a tea with honey and lemon.
  • Sauté chopped garlic in olive oil and toss it with your favorite veggies.
  • Add crushed garlic to soups, broths, or sauces for a flavorful immune boost.

Pro tip: Cooked garlic has a milder taste and is less likely to give you "garlic breath," says Dr. Li. And if you prefer supplements? Garlic capsules and tablets are an option, but always check with your healthcare provider to avoid any drug interactions or side effects.

Other natural ways to relieve a cold

Not a garlic fan? No worries. Here are some other tried-and-true natural remedies from Dr. Li, Taub-Dix, and Johns Hopkins Medicine to help kick your cold to the curb:

1. Sip on some soup

Warm liquids like chicken soup or broth can remedy a sore throat, keep you hydrated, and even temporarily open your nasal passages due to the steam. Plus, it’s the ultimate comfort food during winter and peak cold season. You could even sip it from a mug like you would your morning coffee or tea.

2. Drink herbal tea with honey

Speaking of tea: Teas with ginger, turmeric, or honey tend to have both anti-inflammatory and antimicrobial properties. Not only will this help soothe your sore, inflamed throat and nasal passages, but also help keep you hydrated.

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3. Load up on fruits and veggies

Sure, garlic can be a go-to if you sense a cold approaching, but loading up on plenty of fruits (like oranges, lemons, and berries) and veggies is just as important for maintaining optimal health. Plus, many fruits are packed with vitamin C, which can help support your immune system. Try adding citrus slices to tea for a hydration and vitamin boost.

4. Gargle with salt water

According to Johns Hopkins, gargling warm salt water can help reduce throat pain and swelling. Simply mix 1 teaspoon of salt in a mug of warm water, gargle over the sink, and spit.

5. Use a humidifier

Because dry air can irritate your throat, especially when sick, placing a humidifier in your bedroom while you sleep could help reduce your cold symptoms. If you don’t have a humidifier (like this one from LEVOIT, $30), try the at-home version, which is placing a bowl of water near a heat source—to add moisture to the air.

6. Get some rest

When you're feeling under the weather, your body needs plenty of rest to recover and heal. Try to rest as much as possible, which may include taking small naps, getting a full 7 to 9 hours of sleep per night, or staying in to recoup.

The bottom line

Garlic can be a helpful ally in fighting off a cold, but it’s not a cure-all. Recovery is all about balance—pairing healthy foods, proper hydration, and plenty of rest for the best results.

If your cold lingers beyond 10 to 14 days or your symptoms worsen, it might be time to see a healthcare provider. Keep an eye out for red flags like difficulty breathing, chest pain, high fever, dark phlegm, or severe dehydration, which may indicate a more serious issue beyond the common cold. Don’t hesitate to get medical help if needed—it’s always better to play it safe.

  1. Borlinghaus, Jan et al. “Allicin: chemistry and biological properties.” Molecules (Basel, Switzerland) vol. 19,8 12591-618. 19 Aug. 2014, doi:10.3390/molecules190812591 ↩︎
  2. Fasogbon, Beatrice Mofoluwaso, et al. “Positive therapeutic role of selected foods and plant on ailments with a trend towards covid-19: A Review.” Preventive Nutrition and Food Science, vol. 26, no. 1, 31 Mar. 2021, pp. 1–11, https://doi.org/10.3746/pnf.2021.26.1.1.
    ↩︎
  3. Rouf, Razina, et al. “Antiviral potential of garlic (allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and Clinical Data.” Trends in Food Science & Technology, vol. 104, Oct. 2020, pp. 219–234, https://doi.org/10.1016/j.tifs.2020.08.006.
    ↩︎
  4. Nantz, Meri P., et al. “Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: A randomized, double-blind, placebo-controlled nutrition intervention.” Clinical Nutrition, vol. 31, no. 3, June 2012, pp. 337–344, https://doi.org/10.1016/j.clnu.2011.11.019.
    ↩︎
  5. Ankri, Serge, and David Mirelman. “Antimicrobial properties of allicin from garlic.” Microbes and Infection, vol. 1, no. 2, Feb. 1999, pp. 125–129, https://doi.org/10.1016/s1286-4579(99)80003-3.
    ↩︎
  6. Artika, I Made et al. “Pathogenic viruses: Molecular detection and characterization.” Infection, genetics and evolution : journal of molecular epidemiology and evolutionary genetics in infectious diseases vol. 81 (2020): 104215. doi:10.1016/j.meegid.2020.104215 ↩︎
  7. Ried, Karin. “Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis.” Experimental and therapeutic medicine vol. 19,2 (2020): 1472-1478. doi:10.3892/etm.2019.8374 ↩︎
  8. Varshney, Ravi, and Matthew J Budoff. “Garlic and heart disease.” The Journal of Nutrition, vol. 146, no. 2, Feb. 2016, https://doi.org/10.3945/jn.114.202333.
    ↩︎
  9. Nicastro, Holly L et al. “Garlic and onions: their cancer prevention properties.” Cancer prevention research (Philadelphia, Pa.) vol. 8,3 (2015): 181-9. doi:10.1158/1940-6207.CAPR-14-0172 ↩︎
  10. Lawn, A, and P Sains. “Comment on: Not just a vampire repellent: the adverse effects of garlic supplements in surgery.” Annals of the Royal College of Surgeons of England vol. 94,6 (2012): 451. doi:10.1308/003588412X13373405385098 ↩︎
  11. Weiner, Lev et al. “Thiol-disulfide organization in alliin lyase (alliinase) from garlic (Allium sativum).” Protein science : a publication of the Protein Society vol. 18,1 (2009): 196-205. doi:10.1002/pro.10 ↩︎

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Health

5 Things an RD Has on Their Health and Wellness Checklist for 2025

Want this year to be your healthiest one ever? Use this RD's 2025 wellness checklist to help make it happen.

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Photo: Bayer One A Day
Published Jan 27, 2025

In Partnership With 

One A Day

Written by 

Well+Good Editors

Name a better feeling than crossing something off your to-do list. Not just metaphorically—literally taking a pen (or better yet, a just-out-of-the-box neon highlighter) and checking off tasks until every line has been crossed out. We’ll wait.

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Here’s an idea: What if you took that satisfaction and applied it to your health this year? According to Kelly Bristow, RDN, LD, registered dietitian nutritionist at Bayer, crafting a short and sweet 2025 wellness checklist is a great way to visualize your success and keep you on track.

In a recent survey conducted by One A Day®, the multivitamin and supplement brand from Bayer, 70 percent of women said they are focusing on self-care for their New Year’s goals. While nearly 9 in 10 women demonstrated a commitment to achieving their New Year’s goals, almost 50 percent said a lack of motivation has been their biggest barrier in the past.

That’s where the simple checklist comes in, Bristow says. “Lack of motivation can often be the result of doing too much too fast,” she says. “While it can feel good to just hit the ground running, keeping obtainable goals in reach can set you up for long-term success.” She finds that writing out wellness intentions in a tangible, visual way can provide a major sense of accomplishment.

So what’s on Bristow’s personal 2025 wellness checklist? Colorful eating, joyful movement, exploring a multivitamin habit, and a few more simple goals. Keep reading to find out why each one makes her top five, and get inspired to write your own list (with neon highlighters at the ready, of course).

1. Eat a colorful plate

This year, Bristow is filling her day with fruits and vegetables in every shade of the rainbow to ensure she’s maximizing her nutrient intake. “So often we focus on what we should be removing from our diet versus looking at what we can add to our day for better health,” she says. “The more color variety, the more variation in nutrition you will get.”

Once her big intention is set, Bristow’s all about breaking it down into smaller steps. “Do you have vegetables in your house? Are they washed, prepped, and ready to go? Do you enjoy the taste of them? Fresh, canned, frozen, and dried can all add color and nutrition to your day at different price points. A checklist can help you accomplish your goal more specifically.” And don’t forget to celebrate along the way, she says. “If your current intake of vegetables is zero, adding one small snacking pepper or a few cherry tomatoes to your lunch is already an improvement.”

2. Explore a daily multivitamin

Despite her best efforts to eat the rainbow (alongside a diverse diet), Bristow recommends exploring whether taking a multivitamin is right for you to fill in any nutritional gaps you may have in your diet. Multivitamins such as One A Day® Women’s Complete Multivitamin can help fill those nutritional gaps.*

A single tablet offers at least 100 percent daily value of 14 essentials nutrients such as vitamins B6 and B12, C, D, and E, as well as folic acid, biotin, and iron. It also includes calcium, magnesium, and zinc, Bristow says. “It is specially formulated with key nutrients to support bone health, immune health, skin health, healthy energy metabolism, and more.”†* And if you prefer a convenient gummy, you could try One A Day® Vitacraves® Women’s Gummies with nutrients to support the same key vital functions.†

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One A Day® Women's Complete Multivitamin - $14

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One A Day® Vitacraves® Women's Gummies - $11

3. Find time for enjoyable exercise

Between sedentary jobs and access to technology, Americans are sitting more than they ever have, Bristow says. So she’s committing to more physical activity in 2025, and encouraging others to join her. “There are so many ways you can be active,” she says. “Find things you enjoy doing so you’ll be more likely to stick with it. Start small and try new things: a few short walks at different times of day, stretching or yoga, standing at your desk, or new hobbies like pickleball can make a big difference.”

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While any kind of fitness is great, Bristow has outdoor movement on her checklist. “Fresh air is underrated for what it can do for health and wellness,” she says. “Just 15 minutes outside can help reset—even on a brisk winter day.” And that time al fresco is made all the better when it’s spent in connection with others. For Bristow, a support system is essential when it comes to mapping out, working toward, and achieving her goals.

4. Schedule health checkups

Real talk: Sometimes making an appointment can feel like climbing Mount Everest. But if you write down your scheduling to-dos on your checklist, Bristow says, you’ll feel way more motivated to pick up the phone.

Join her in setting up routine doctor’s appointments with regular blood work to assess for heart and kidney disease and prostate cancer risk. “For women over 40, make your annual mammogram appointments to screen for breast cancer. Regular visits can help catch potential issues early and keep you on track for a healthy year.”

5. Restock the medicine cabinet

“When was the last time you checked the expiration dates on your medications? The new year can be a good time to take stock and make sure you have the essentials on hand like pain relievers, allergy meds, or cough and cold essentials,” Bristow says. “Expired medications may lose their effectiveness, and it’s better to be prepared than caught off-guard.”

Believe it or not, seasonal allergy season is right around the corner, Bristow says, so consider stocking up on allergy medications like non-drowsy Claritin®, pain relievers like Aleve® for everything from fever reduction to back and body aches, or Alka Seltzer Plus® for the next cold or flu.†

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Take a minute to draft your own wellness checklist, and then text a friend to share your top five for 2025. You might just inspire them to pull out their own paper, pens, and highlighters.

*Always talk to your doctor about adding supplements to your routine.

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Hey wellness seeker! Friendly reminder that—like all of wellness—the supplements you take are personal. Well+Good always recommends checking in with your health-care provider before adding a new supplement to your routine.

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