Women’s hormones operate in a complex system that requires a delicate balance to function optimally. Numerous factors, including diet, exercise, stress, sleep, and exposure to environmental toxins, affect this balance.
While not a panacea, seed cycling is a straightforward practice believed to support hormonal health.
What Is Seed Cycling?
Seed cycling involves consuming specific seeds during the two main phases of the menstrual cycle—the follicular and luteal phases—to promote a healthy balance of estrogen and progesterone levels. During the follicular phase (Days 1 to 14), women practicing seed cycling incorporate 1 to 2 tablespoons of pumpkin and flaxseeds daily. After ovulation, during the luteal phase (Days 15 to 28), these are swapped out for sunflower and sesame seeds.According to a 2023 article in The Pharma Innovation International Journal, seed cycling may relieve menstruation-related issues such as cramps, irregular menstruation, menopausal symptoms, infertility, and polycystic ovarian syndrome (PCOS).
The main hormones controlling menstruation are estrogen, progesterone, follicular stimulating hormone (FSH), and luteinizing hormone (LH). An imbalance in these concentrations can cause a variety of menstrual problems.
The 2 Phases of the Menstrual Cycle
The first phase of the menstrual cycle, known as the follicular phase, begins on the first day of menstrual bleeding and lasts until ovulation, typically about 14 days. The goal of the follicular phase is to prepare the body for ovulation. During this phase, estrogen levels should rise when hormone levels are balanced. Toward the end of the follicular phase, estrogen signals to the brain’s hypothalamus to reduce the production of FSH. During this phase, LH increases.The second phase, the luteal phase, starts at ovulation and continues until the next menstrual bleed, lasting approximately 14 days on average. The ovulation phase prepares the uterus for pregnancy by triggering hormones that thicken the uterine lining. In a balanced hormonal state, progesterone levels should rise while estrogen levels gradually decline during this phase. Toward the end, excess progesterone signals to the anterior pituitary to decrease the production of FSH and LH. At approximately the 28th day, estrogen and progesterone levels rapidly decline.
What Seed Cycling Can Do
An imbalance between estrogen and progesterone could contribute to PMS symptoms, irregular cycles, menstrual cramps, and acne. Seed cycling aims to help maintain this delicate hormonal balance, potentially alleviating these common issues. A 2023 article in Food Science & Nutrition showed that seed cycling effectively improves hormonal disturbances and helps women with PCOS. The 12-week trial in the article demonstrated decreases in FSH levels and LH levels in women with PCOS. The combination consisted of flaxseed, pumpkin, sesame, and sunflower seeds.The article further highlighted a drastic decrease in thyroid-stimulating hormone (TSH) levels in PCOS women treated with this seed combination. Additionally, women with PCOS, who often have bulky ovaries detectable in pelvic ultrasounds, showed significant improvement after seed cycling, with pelvic scans revealing clear ovaries devoid of cysts.
Another 2022 case study in the Journal of Women Medical & Dental College showed that 37.3 percent of women with PCOS reported that their symptoms improved after seed cycling and following a portion-control diet. Additionally, a 2021 study indicated that omega-3 fatty acids from flaxseeds, pumpkin, sesame, and sunflower seeds could serve as a novel treatment for PCOS patients.
The Nutritional Benefits of Seeds
The different seeds used in seed cycling have varied benefits.Flaxseeds
Flaxseeds are considered phytoestrogens due to their mild estrogen-like effects on the body, thus supporting healthy estrogen production. They also contain lignans, nutritional components that can bind to excess estrogen. Additionally, flaxseeds are rich in omega-3 fatty acids. These elements help lengthen the luteal phase, improve ovulation, and relieve PMS symptoms such as breast pain and cramping, according to the Pharma Innovation International Journal study.Pumpkin Seeds
Pumpkin seeds are rich in omega-3 fatty acids, which can help control elevated cholesterol and insulin levels associated with PCOS, according to the Food Science & Nutrition article.They are also rich in phytoestrogens, which have an estrogenic effect on the body. The zinc in pumpkin seeds supports progesterone production, contributing to the rise in progesterone in the second phase of the menstrual cycle.
Sunflower Seeds
Sunflower seeds are a potent source of vitamin E, selenium, copper, folate, zinc, and phytochemicals. Vitamin E boosts progesterone production. Selenium, in particular, aids in the liver’s detoxification of excess estrogen during the luteal phase, when estrogen declines and progesterone rises.Sesame Seeds
A 2006 randomized controlled trial showed that sesame seeds are beneficial for postmenopausal women because they improve blood lipid levels and boost antioxidant intake, as well as possibly balance the levels of sex hormones, antioxidants, and blood lipids. Sesame seeds are also high in lignans and zinc, which are thought to help with progesterone levels.Amy Bragagnini, a registered dietitian and a spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times that while scientific research on seed cycling may be limited and recommended amounts can vary, the proposed benefits include easing symptoms of premenstrual syndrome, enhancing fertility, regulating periods, and improving skin health.
“Seeds are an excellent addition to your diet. They are filled with fiber and protein, which are beneficial for a robust microbiome and can help to regulate blood sugar levels,” Ms. Bragagnini said.
“They are also considered a good source of omega-3 and omega-6 fatty acids, which may be beneficial in hormone production.”
What to Know Before Starting
- Grind your seeds: Make sure to grind your seeds—especially sesame and flaxseeds—as your body will digest them better.
- Go raw: It’s best to use unsalted, unroasted, raw seeds to ensure all their nutrients are intact and nothing is lost during the roasting process.
- Store in the refrigerator: The polyunsaturated fats in seeds go rancid quickly and oxidize—especially in warmer temperatures and sunlight. Make sure to keep your seeds in a dark, cool place.
- Mind your regularity: Don’t have a regular, 28-day menstrual cycle? It’s best to follow a 14-day cycle for each phase of seed cycling. Adhering to this two-week rotation encourages your body to achieve an optimal menstrual cycle rhythm and help restore hormonal balance.
Ideas for Incorporating Seeds
Ms. Bragagnini recommends incorporating seeds in the following ways:- Add them to smoothies, combining yogurt, fruit, veggies, and either flaxseeds or sesame seeds
- Top a green salad with various seeds
- Sprinkle seeds into oatmeal or on toast
- Make a homemade pesto using ground pumpkin seeds
- Use sesame and flaxseeds to make homemade granola
An Integrative Approach to Balancing Hormones
Mpho Tshukudu, an integrative and functional nutritionist in South Africa, told The Epoch Times that various factors, including diet, metabolism, gut health, sleep, stress, mental health, age, and genetics, influence an individual’s hormonal health. All of these elements are crucial in balancing hormones. Ms. Tshukudu offered a few other recommendations to help balance hormones:- Avoid excessive alcohol consumption, especially if you use it to wind down.
- Reduce caffeine intake, especially after 2 p.m. “If you need to drink lots of coffee to function, it means you’re not getting enough sleep,” Ms. Tshukudu said.
- Reduce processed and ultra-processed food consumption.
- Adopt a whole-food diet. Include colorful, whole plant foods such as vegetables, fruits, herbs, spices, grains, nuts, and seeds; they have phytonutrients that promote gut health, hormonal balance, and overall health. “Nutrition influences cellular sensitivity to hormone signals by direct or indirect paths and is based on dietary patterns or specific nutrients,” she added.
- Add protein and healthy fats to your meals to support energy and blood glucose control. Proteins include nuts, seeds, legumes, meat, fish, and dairy (if tolerated).
- Include omega-3-rich foods such as sustainable oily fish (sardines, salmon, pilchards, anchovies, mackerel, herring, trout), omega-3-rich eggs, and grass-fed meat.
- Choose plant omega-3 sources such as chia seeds, flaxseeds, and walnuts.
- Opt for bitter-tasting vegetables such as radicchio, kale, broccoli, watercress, cabbage, parsnips, arugula, and cauliflower.
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