DEFINED

Seed cycling is the practice of eating specific seeds to support the key hormones of each phase of the menstrual cycle. It can help achieve more hormone balance to help with PMS, acne, headaches and overall support a healthy menstrual cycle.

What are the menstrual cycle phases?

There are two important phases – the follicular and the luteal phase.

The follicular phase starts on the first day of the cycle when bleeding begins, and lasts until ovulation, which usually occurs around day 14-16 in those women with a regular period. During the follicular phase, estrogen is rising. If estrogen is irregular it can manifest as symptoms of low libido, decreased fertility, depression, irritability, headaches, breasts cysts.

Next comes the luteal phase. The luteal phase starts right after ovulation until the end of the cycle. At this stage, progesterone is rising an becomes the dominant hormone and irregular levels of progesterone are associated with mood changes, infertility and more.

What are seed cycling hormones?

Seed Cycling Hormones are complex chemical messengers that affect our health in many ways, from the quality of our skin, sleep cycles, and mood to our fertility, libido, and weight. When our hormone levels are normal and healthy, our bodies function optimally and our minds thrive. When these chemical messengers are unbalanced, we may experience symptoms such as acne, premenstrual syndrome (PMS disorders, mood , infertility, and polycystic ovarian syndrome (PCOS).

In a world where so many external and internal factors can disrupt this delicate balance, hormonal health is being discussed more than ever.

What if there was an effective (and inexpensive) way to support your hormones right in your kitchen?

Seed cycling, which has recently become popular in the wellness community, has been proposed as a way to support optimal female hormone balance through the consumption of nutrient-dense seeds at specific times during the menstrual cycle. But, does it really work?

PHASE 1: FOLLICULAR

As we already know, estrogen is one of the primary hormones involved in the follicular phase, and we can help support our bodies by including seeds such as pumpkin seeds and flax seeds for the duration of this phase. Both of these seeds contain phytoestrogens that can help balance estrogen levels. As the name suggests, phytoestrogens are plant-based sources of estrogen that modulate estrogen receptors, helping to regulate estrogen levels and supporting their antiestrogenic and estrogenic effects.

The phytoestrogens in pumpkin seeds have been shown to support women with symptoms related to low estrogen, such as hot flashes joint pain and headaches related to hormone fluctuations. (Flax seeds are considered a functional food as they contain hormone balancing omega-3 fatty acids, soluble fiber, and protein.) These little seeds contain lignans a type of phytochemical that has been studied for its effects on the menstrual cycle, such as supporting longer luteal phases and higher progesterone to estradiol ratios. Both seeds are also a great source of zinc, which helps support the production, metabolism, and removal of estrogen.

PHASE 2: LUTEAL

During the luteal phase, when progesterone is at its peak, we can focus on consuming sesame seeds and sunflower seeds to support optimal progesterone production. Both seeds are high in selenium, an essential mineral that has been shown to support sex hormone production, specifically in the luteal phase. Sesame seeds are not only anti-inflammatory but have been shown to support hormonal health by improving antioxidant status and blood lipid levels in women in their postmenopausal years. Sunflower seeds are also a great dietary source of vitamin E, a beneficial lipid-soluble antioxidant that has been shown to support female reproductive health via its anti-inflammatory properties.

THIS SUPER SIMPLE, COST EFFECTIVE PRACTICE IS EFFORTLESS TO ADD INTO YOUR ROUTINE.

THE BOTTOM LINE

Today, more than ever, our bodies are bombarded with substances and factors that disrupt the delicate balance of our cyclical hormones. By incorporating flax seeds and pumpkin seeds during the follicular phase and sesame seeds and sunflower seeds during the luteal phase, we can better support our bodies and optimal hormone levels through these important transitions.

BEST PRACTICES

Ready to start incorporating seed cycling into your routine?

Here are some simple guidelines to follow to ensure effective seed cycling.

• Purchase raw organic seeds when possible for optimal nutritional value.
• Store seeds in the refrigerator or freezer to avoid the oxidation that can occur from sunlight or heat exposure.
• Freshly grind your seeds before consuming.

The practice works best when the seeds are fresh ground and raw. If you’re struggling with grinding fresh daily, then you can grind a week’s worth and store in the freezer.

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