A woman in her early 30s looks into her phone camera and asks, “Is it just me or am I the ugliest person alive?” The caption reads: “POV: Girls in their luteal phase.” The clip has racked up more than 2.4 million views and thousands of comments, with many women writing “this is literally me” and “I’m angry at how accurate this is.” It is one of countless similar videos on social media describing the so-called “luteal uglies” — the changes in appearance and mood that women say hit them in the second half of their menstrual cycle, before their period begins.
Health experts say the phenomenon has a physiological basis. During the luteal phase, oestrogen levels drop sharply. Dr Louise Newson, a GP and women’s hormones specialist, explains that this hormonal shift can alter a woman’s appearance, sleep, and emotional state. “Our hormones affect our skin, they affect our collagen,” she says, noting that women may experience drier skin, a duller complexion, acne, bloating, and even changes in breast shape.
Women who experience these symptoms describe feeling that their bodies and minds are not their own. Elena Spaven, a 25-year-old hospitality worker and actress in London, says she feels “extremely bloated” and finds her skin dull and tired-looking. “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 Helen O’Neill, an associate professor in reproductive and molecular genetics at University College London, points out that as oestrogen falls, progesterone rises, boosting oil production in the skin. The body also retains more fluid, leading to puffiness and tender, swollen breasts.
The impact extends beyond appearance. Freelance journalist Henrietta, 30, says the luteal phase can trigger irritability with her partner and make her either overshare with friends or withdraw from them. She sometimes experiences “despair and distress,” including intense flashbacks to embarrassing moments and difficulty recalling basic words. Helen, 36, a business owner and mother of two, says symptoms such as bloating, spots, and poor concentration can be a “big knock” to her confidence, especially when working with clients. “When you’re self-employed, your calendar can’t just stop because your hormones are changing,” she says.
Experts note that many women are still not taken seriously when they raise these issues. Newson says the symptoms can genuinely interfere with a woman’s ability to work, socialise, and simply exist, yet they are often dismissed as “just PMS.” She draws a comparison: “Would you say to a man, ‘Oh your testosterone is down, just don’t go to the gym, have a duvet day?’”
The lack of education is part of the problem. Elena says she only learned about the luteal phase through social media at age 24, and O’Neill laments that women receive “so little education about the fundamental aspects of how their bodies work.” Much of the advice circulating on TikTok — from “wear baggy clothes and avoid the mirror” to “eat chocolate” or “watch TV with a bottle of wine” — may not be helpful. O’Neill emphasises that it is a “predictable, temporary phase.” She recommends staying hydrated to reduce puffiness, easing off salty and processed foods, cutting back on alcohol, and keeping up gentle movement. Newson urges women who are struggling to see a health professional and to advocate for themselves if they do not get the help they need.
As awareness grows, women are finding comfort in knowing they are not alone. But experts stress that understanding the biological reality behind the “luteal uglies” is the first step toward better support and treatment.