“Seed cycling is the practice of eating specific seeds to support the key hormones of each phase in the menstrual cycle” – Dr. Jolene Brighten (2019)

In today’s busy world, women’s health often takes a backseat to other responsibilities. However, taking care of our bodies is essential for overall happiness, well-being, and longevity. If you are a woman in your 30s or 40s experiencing hormonal imbalances, menstrual irregularities, or other common symptoms like bloating, mood swings, brain fog, weight loss resistance, and fatigue, seed cycling may be a solution for you. This natural approach may help improve mood, reduce cravings, PMS, and unlock a whole range of hidden benefits of balanced hormones. In this Blog, we will delve into the science behind seed cycling and provide easy-to-follow tips for you to implement.

Understanding the Importance of Hormonal Balance:

Achieving and maintaining hormonal balance is crucial for women’s health. Hormones play a significant role in regulating our menstrual cycles, mood, metabolism, sleep, and overall well-being. When hormones are imbalanced, it can lead to a wide range of symptoms such as irregular periods, PMS, bloating, mood swings, sleep disorders, weight gain, even fertility issues and PCOS.

Seed cycling offers a natural way to support hormonal balance. It is a simple and inexpensive practice. By incorporating specific seeds into our diet during different phases of our menstrual cycle, it may help regulate hormone levels and promote regular ovulation. The seeds used in seed cycling are rich in nutrients like essential fatty acids, vitamins, and minerals that support hormone production and maintain a healthy menstrual cycle.

Seed cycling as a Natural Approach:

Hill (2019, p101) outlines seed cycling to support the menstrual cycle, by utilizing seeds that can in turn increase estrogen or progesterone.

This may be a particularly good choice if any of the following are an issue:

• Missed or irregular periods
• Light or heavy flow
• Short luteal phase
• PMS
• Peri-menopause
• PCOS

During the First half of the menstrual cycle, the follicular phase, we consume flaxseeds and pumpkin seeds to promote healthy estrogen production.

• Flaxseeds– are rich in lignans, which act as phytoestrogens in the body, helping to regulate estrogen levels. Flaxseeds are a rich source of phytoestrogens, particularly in the form of lignans. Phytoestrogens are plant compounds whose structure is similar to the hormone estrogen and can mimic its effects in the body to some extent.
• Pumpkin seeds– are packed with essential nutrients, including magnesium, zinc, potassium, and iron. They are also a good source of protein and healthy fats.

During the Second half of the menstrual cycle, the luteal phase, we consume sunflower seeds and sesame seeds. As they support progesterone production and help balance estrogen dominance in the luteal phase.

• Sunflower seeds– contain vitamin E, which acts as a potent antioxidant. They are a good source of essential nutrients, including vitamin E, magnesium, selenium, and folate. Sunflower seeds contain tryptophan, an amino acid that can promote better sleep and help regulate mood. It can be converted into serotonin, which has a calming and mood-enhancing effect. Some studies suggest that the nutrients in sunflower seeds, such as vitamin E and selenium, may have anti-inflammatory effects.
• Sesame seeds – are a good source of essential nutrients, including calcium, magnesium, phosphorus, iron, zinc, and vitamin B1 (thiamin). May aid with blood sugar control and insulin sensitivity and reduce inflammation and improve cognitive function.

Incorporating seed cycling into your daily routine:

Incorporating these seeds into our daily routines can be done through various methods such as sprinkling them on porridge, salads, yogurt etc, or blending into smoothies. Grinding the seeds will make the make the nutrients more bioavailable. You can grind these seeds fresh weekly and store in the freezer to maintain freshness.

Another easy way to incorporate seeds into your diet is by consuming seeds butter, since I live in the Middle East, I find abundant and good quality -Tahini i.e., Sesame butter, I drizzle a tbsp as a salad dressing along with some apple cider vinegar, lemon juice and organic honey. I also use other seed butters such as sunflower or pumpkin butter in cases if I am traveling, and Flax oil- 2 tbsp. serving, as a salad dressing replacement along with a squeeze of lime.

If you enjoy baking, consider adding seeds to your recipes. From bread to muffins, there are countless ways to sneak in the benefits of seed cycling. Try adding a combination of flaxseeds and pumpkin seeds or sesame seeds, and sunflower seeds to your next batch of homemade goodies, crackers, and granola bars.
Remember to adjust the types of seeds you use based on which phase of your menstrual cycle you are in.

NB: Seeds should be raw (not toasted) and milled fresh, however it is possible to mill ahead of time and store in the freezer (ideally in glass not plastic). It is not always realistic to mill seeds fresh every day, blending them into a butter or eating whole are also going to provide the body with important nutrients. Make sure you chew the seeds properly.

During my recovery from PCOS, PMDD, low mood and sleep issues, seed cycling was a natural remedy that I could swear by, in addition to other dietary and lifestyle changes. Afterall it was simple and very easy to implement.

Tracking your period and monitoring results:

Once you have incorporated seed cycling into your daily routine, it is important to monitor and adjust your approach for optimal results. Keep track of your menstrual cycle and note any changes in symptoms or hormonal balance as you continue seed cycling. Therefore, it is crucial to pay attention to your body’s cues and adjust accordingly.

• Day 1 is the onset of menstrual bleeding (not spotting).
• A 28-day cycle would be divided into days 1-14, 15-28.
• If the cycle is not 28 days, then adjust accordingly.
• A 26-day cycle would be divided into days 1-13, 14-26 and so on.
• Women who track their ovulation, can switch their seeds to Sunflower and Sesame seeds from the day of ovulation.

Conclusion:

It is however, important to remember that seed cycling is not a standalone solution. It is worth mentioning that every woman’s body is unique, and it usually takes up to 3 months to see results on menstrual health. In addition to seed cycling, there are other lifestyle changes that you must make to further enhance your overall well-being.

In my next Blog, we will explore the additional lifestyle changes you can make to complement seed cycling and alleviate common symptoms associated with menstrual health, PMS and PCOS.

Remember, your health and well-being should always be a priority, if you wish to consult me as your certified Nutrition and Lifestyle coach, I can help you make the necessary changes, and offer personalized guidance tailored to your specific needs and health concerns.

Let us move you closer towards a healthier and happier you!