Thousands of women are discussing the so-called “luteal uglies” on social media, describing changes in appearance, mood and energy during the luteal phase of the menstrual cycle. In one TikTok video, a woman in her early 30s asks the camera, “Is it just me or am I the ugliest person alive?” alongside the caption “POV: Girls in their luteal phase.”
The video has 2.4 million views and hundreds of comments, including “This is literally me,” and “I'm angry at how accurate this is.” The trend reflects a wider conversation about whether these symptoms are real and how they affect women before their periods begin.
During the luteal phase, which happens in the second half of a woman’s cycle and ends when she gets her period, oestrogen drops sharply. According to Dr Louise Newson, a GP and women’s hormones specialist, that hormonal change can affect appearance, sleep and mood.
“Our hormones affect our skin, they affect our collagen, so a lot of people find their skin becomes drier, their complexion not so bright, they might have acne and spots,” Newson explains. “They might get bloating and breasts can change shape.”
How do women describe the luteal phase?
Women who experience the luteal phase in this way say the changes can be both physical and emotional. Elena Spaven, 25, says she feels “extremely bloated” during the second half of her cycle, and that her appearance changes noticeably.
“My skin feels dull and textured and just looks more tired in general, and my chest feels heavier and sore.”
That is consistent with the hormone changes that occur before a period, says Dr Helen O’Neill, an associate professor in reproductive and molecular genetics at University College London. As oestrogen falls in the days before menstruation, progesterone rises, which increases oil production in the skin.
During this shift, the body also holds on to more fluid, which can lead to a puffier face, general bloating and tender, swollen breasts.
Elena, who works in hospitality and as an actress in London, says she also feels lethargic and “completely unmotivated” during her luteal phase.
“I feel like my brain is working in slow motion, I tend to become clumsy and way more forgetful,” she says. “I don't want to socialise as much and I feel low.”
Dr O’Neill says more education on women’s cycles is vital because many women do not fully understand what is happening to them.
“These women are genuinely suffering and it's affecting their ability to work, function, socialise and just exist,” Newson says.
She adds that the response women receive can be frustrating. “Would you say to a man 'Oh your testosterone is down, just don't go to the gym, have a duvet day?' It's unacceptable that women have to put up with it.”
Relationships can also be affected during the luteal phase, Newson says, and freelance journalist Henrietta says she has experienced that herself.
“If I find myself wanting to get irritated with my wonderful, hilarious, chilled out partner there's an extremely high chance I haven't had my coffee, haven't eaten or that I am in my luteal phase,” said the 30-year-old.
It affects her friendships too. “With my friends, I tend to either overshare and regret it, or isolate myself from them and regret it.”
What kind of emotional symptoms can happen?
Henrietta, 30, says the luteal phase can bring “despair and distress”, including feeling useless or having “intense flashbacks to embarrassing or upsetting experiences”.
Her symptoms also include blurry vision, struggling to recall “basic words” in conversation and feeling unfocused, which she says can be embarrassing at work.
She says there is still too little awareness of the issue. “There are still widespread misconceptions surrounding how and why hormones impact women's health and wellbeing.”
When her period arrives, she feels relief. Newson says the luteal phase is not something women can simply “snap out of”, and that women are often made to feel their symptoms are normal or that they are overly emotional.
Charlotte Dodds, 36, a business owner and mum-of-two, says the luteal phase affects her confidence. Her symptoms include bloating, spots on her face and a lack of concentration.
She says the symptoms can be a “big knock” to her confidence, especially when working with clients. Charlotte runs a business community called Baking Bosses, which helps people build baking businesses from home.
“But when you're self-employed, like I am, your calendar can't just stop because your hormones are changing.”
How can women cope with luteal phase symptoms?
Elena says more education and discussion about menstrual cycles are needed. She only learned about the luteal phase through social media when she was 24.
O’Neill says there is “so little education that women receive about the fundamental aspects of how their bodies work”.
That lack of information has driven many women to TikTok for advice. In one video, which has 2.4 million views, a young woman asks: “Ladies, what do you do during your luteal phase to feel better?! I honestly can't cope any more.”
The comments include suggestions such as “wear baggy clothes and avoid the mirror”, “eat chocolate”, “avoid my husband” and watching television “with a bottle of wine”.
But O’Neill and Newson warn that some of this advice may be harmful rather than helpful. Understanding that the luteal phase is a “predictable, temporary phase” is important, O’Neill says.
Nutrition is important during this time, she adds, and staying hydrated may help reduce puffiness. Newson says easing off salty foods, reducing alcohol intake and keeping up movement can all help too.
She also says steering clear of processed foods and alcohol may help avoid increased inflammation.
Newson advises women who are particularly struggling to see a health professional and to advocate for themselves if they feel they are not being listened to.
“If people don't get what they think is acceptable in the first, second, third, appointment they should go and see someone else. These symptoms don't usually go on their own,” she says.
Key Facts
- The “luteal uglies” refer to appearance and mood changes some women say they experience in the luteal phase.
- The luteal phase is the second half of the menstrual cycle and ends when a period begins.
- Dr Louise Newson and Dr Helen O’Neill say hormone shifts can affect skin, mood, sleep and bloating.
- Elena Spaven, Henrietta and Charlotte Dodds all describe symptoms including bloating, low mood, brain fog and reduced confidence.
- Experts say more education, hydration, nutrition, movement and medical support can help.
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