So often, clients come to me with symptoms around their menstrual cycles:

• changes in mood

• debilitating fatigue

• poor sleep

• acne

• mild to severe abdominal, lower back, and upper thigh pain

• irregular or skipped periods

• headaches

• vasomotor symptoms (hello, hot flashes and chills!)

 

Unfortunately, we’re frequently told it’s no big deal/that’s the way it is/get over it – or something equally unhelpful. Maybe we’re offered prescription medications or birth control pills, and while those can help suppress symptoms, they don’t address the root of the imbalances.

 

Seed Cycling is the practice of consuming specific nutrients -- found in certain seeds – to support the monthly ebb and flow of our hormones (especially estrogen and progesterone).

 

Causes of menstrual symptoms are complex and multi-factorial, but we don’t have to just accept the discomfort! Stress management, movement and exercise, sleep, and of course nutrition, can all play a role in managing hormonal imbalances.

 

While there are many ways to support our hormones nutritionally, the practice of Seed Cycling is an easy, inexpensive way to support a healthy balance of estrogen and progesterone for the specific phases of our cycle.

 

And guess what? Even if you’re not cycling, or are in perimenopause limbo (maybe especially if you’re in perimenopause limbo!), you can still incorporate Seed Cycling as a tool to support healthy hormone balance.

 

Hormones and neurotransmitters act as chemical messengers in the body’s communication system. Our hormonal symphony is quite complex, and its function requires a fine balance of these chemical messengers. So many influences, internal and external, can disrupt this communication, resulting in hormonal imbalances that contribute to any number of health issues. While estrogen and progesterone are certainly not the only players in the band, they are primary. Imbalances between estrogen and progesterone are the focus of Seed Cycling.

 

We cycle the nutrients found in these seeds to support the two main phases of the menstrual cycle: the Follicular Phase (the first half, prior to ovulation), and the Luteal Phase (post-ovulation).

 

The Follicular Phase consists of days 1-14 of your cycle (remember that the first full day of bleeding is counted as Day One). This phase is characterized by rising levels of the hormone estrogen, which grows and thickens the uterine lining (called the endometrium). Post-ovulation, we are in the Luteal Phase (days 15-28) when progesterone becomes the dominant hormone, as estrogen largely decreases. Progesterone’s job is to control the buildup of the uterine lining, and to maintain and vascularize it if there is a pregnancy. If there is no pregnancy, progesterone levels fall, and we have a period.

 

I will flat-out tell you that science to support the practice of Seed Cycling just isn’t there, because there hasn’t been research done on the practice. (Ever notice how much of the clinical research out there focuses on male subjects, hmm?) However, that doesn’t invalidate the practice! In addition to allowing us a measure of control over what we choose to put into our bodies, there are plenty of studies in the scientific literature indicating that the nutrients found in certain seeds may help support healthy hormone balance. Additionally, many of my colleagues and clients report significant results in symptom reduction – and who doesn’t want easier periods? There’s really no reason NOT to give Seed Cycling a try – it’s a no-risk way to increase your nutrient intake.

 

What are these nutrients we get from Seed Cycling?

 

Glad you asked!

 

• Omega 3s – Found in flax and pumpkin seeds, omega 3s support cell membranes and may increase progesterone secretion

• Omega 6s – Certain omega-6 fatty acids in sunflower and pumpkin seeds may help with symptoms of PMS, such as bloating and cramps

• Selenium – Sunflower seeds are rich in this mineral, which may help reduce excess estrogens in the luteal phase

• Vitamin E – Linked to reductions in PMS symptoms; you’ll get 66% of your daily value in one ounce of sunflower seeds

• Zinc – This mineral is important for the production of progesterone; sesame and pumpkin seeds are both rich in zinc

• Lignans – Especially high in flax seeds, lignans help bind excess estrogens; they’re also phytoestrogens (plant compounds that are weakly estrogenic) and can help with healthy estrogen production. Sesame seeds also contain lignans that block excess estrogens in the luteal phase

 

How to practice Seed Cycling

Follicular Phase, Days 1-14 (or New Moon to Full Moon if you’re not cycling):

Ground flaxseed

Pumpkin seeds

(One T of each seed per day; or use 2 T of a single seed each day, alternating days)

 

Luteal Phase, Days 15-28 (or Full Moon to New Moon)

Ground sesame seeds

Sunflower seeds

(One T of each seed per day; or use 2 T of a single seed each day, alternating days)

 

 

Seed Cycling FAQs:

• Can I practice Seed Cycling if my periods are irregular or absent?

  Yes. In fact, seed cycling may be just one part of a larger treatment plan to regulate your hormones and/or cycles. If you cycle is unpredictable, just follow the phases of the moon, which often coincides with many women’s cycles, anyway (see schedule above). And remember, even after menopause, we still want healthy, balanced hormones appropriate to our stage of life. 

• How can I incorporate these seeds into my diet?

  Sprinkle them into yogurt, smoothies, salads, oatmeal, etc. Make homemade pesto or seed butter. Bake them into homemade granola or muffins.

• Can I eat other nuts and seeds if I’m Seed Cycling?

  Yes. Consumption of other kinds of seeds is not forbidden, just be mindful that this is part of your total macro- and micronutrient content for the day.

• How long do seeds stay fresh?

  Seeds can oxidize and become rancid quickly, especially once they’ve been ground. I like to grind enough for just a few days, then store them in the fridge or freezer. I have a specific grinder just for seeds, but you can purchase pre-ground if you prefer.

• Must the seeds be ground?

  Ground seeds are more bioavailable, but you can also enjoy them whole – except for flax seeds, which can’t be properly broken down and digested by the body if left whole. Be sure to get raw, unroasted, unsalted seeds (organic, if possible, to avoid hormone-disrupting pesticides).

• Will Seed Cycling “cure” my PMS and other symptoms?

  Hormone imbalances are best supported with multiple levels of care that address movement, stress management, sleep support, blood sugar regulation, detoxification, and of course, nutrition. It’s important to work with a professional who can assess your hormone balance and offer personalized guidance. That said, Seed Cycling can be a supportive, easy (and delicious) part of nourishing you’re your body and promoting a healthy hormonal milieu!

 

Want more on how to get your hormones back on track? I love helping my clients support their hormone health so they can feel better than they ever thought possible!

 

Schedule a call right here to see if my approach could help you!