What Is Seed Cycling?
Seed cycling is a way to help support a healthy menstrual cycle & hormone balance naturally through nutrition.
It involves the dietary supplementation of four different seeds by rotating between them in two phases of the menstrual cycle to aid in hormonal balance. These four seeds are: pumpkin, sunflower, flaxseeds & sesame seeds.
The seeds are eaten every day, raw and ground as whole seeds are harder to break down completely in your gut. Grinding them enables your body to extract more nutrients from the seeds. They can be eaten alone or added to other foods like smoothies and salads.
Understanding Your Menstrual Cycle
To better understand seed cycling, you need to understand the two main phases of your menstrual cycle.
The first phase, the follicular phase, begins the first day of your menstrual bleed until ovulation which typically lasts around 14 days. The second phase, the luteal phase, begins from ovulation until your next menstrual bleed -- also typically around 14 days.
When your hormones are balanced, oestrogen rises during the first half of your cycle. During the second half of your cycle progesterone levels rise while oestrogen levels slowly decline.
You can know if you have hormonal imbalances between oestrogen and progesterone if you regularly experience symptoms like PMS, menstrual cramps, acne, very short/long cycles, anovulation, irregular cycles, and amenorrhea (no periods).
How To Seed Cycle
Once a day, consume one tablespoon each of the allotted seeds for the correct phase with your meals.
Some ideas include: smoothies, salads, roasts, soups, yoghurt, oats, stir-fries, baking & bliss balls!
Phase One
This is day 1 - 14 of your menstrual cycle. From menstruation to ovulation.
- 1 tablespoons ground flax seeds
- 1 tablespoons ground pumpkin seeds
During the follicular phase, pumpkin seeds and flax seeds help with healthy oestrogen levels whilst preventing excess oestrogen.
Flax seeds contain lignans which bind to excess oestrogen and pumpkin seeds are high in zinc which helps to support progesterone production as you move towards the progesterone rise in the next phase of the cycle.
Phase Two
This is from day 15 - 28 of your menstrual cycle. From ovulation to menstruation.
- 1 tablespoons ground sunflower seeds
- 1 tablespoons ground sesame seeds
During the luteal phase, sesame seeds and sunflower seeds help optimise progesterone production.
Sesame seeds are a rich source of zinc which will help boost progesterone. They also contain lignans which will help block any excess oestrogen as progesterone rises. Sunflower seeds are high in vitamin E and selenium. Vitamin E can help with boosting progesterone production, while selenium helps with liver detoxification to rid the body of excess oestrogen.
Troubleshooting
Do not worry if you do not have a 28-day cycle! Many women don’t, though it is recommended to follow the 14 day cycle for each phase of seeds. If done correctly and consistently, seed cycling can help your body shift into an optimal menstrual cycle rhythm for you or help you get back on track to a regular cycle.
Seed cycling takes time to work with your body and can take from three months of daily use to start noticing the benefits. Keeping a journal to track your symptoms throughout the month can help you identify the shifts happening over the months. It also helps to track your menstrual cycle at the same time if you're not already doing so!
Seed cycling on its own is not meant to reverse or "fix" existing menstrual-related diseases and diagnoses, but rather a complementary way to support better hormonal balance. If you find that you are having some other issues or menstrual-related symptoms that are alarming or out of the ordinary, do get in touch with a trusted medical practitioner.
