Women’s hormones operate within a complex system that requires a delicate balance to function optimally. Numerous factors, including diet, exercise, stress, sleep, and exposure to environmental toxins, significantly impact this balance. Seed cycling is a straightforward practice that is believed to gently support hormonal health. While seed cycling is not a cure-all, it can be a valuable component of a comprehensive approach to achieving optimal hormonal balance.
What is Seed Cycling?
Seed cycling involves consuming specific seeds during the two main phases of your menstrual cycle—the follicular and luteal phases—to promote a healthy balance of estrogen and progesterone levels. During the follicular phase (days 1-14), you incorporate 1-2 tablespoons of pumpkin and flax seeds daily. After ovulation, during the luteal phase (days 15-28), you switch to incorporating sunflower and sesame seeds daily.
According to a 2023 article in the Pharma Innovation Journal, seed cycling claims to be effective for female menstrual dysfunctions such as menstrual cramps, irregular menstruation, menopausal symptoms, infertility and PCOS. According to this article, the major hormones that control menstruation in females include estrogen, progesterone, follicular stimulating hormone (FSH) and luteinizing hormone (LH). A simple imbalance in their concentration is the root cause of a variety of menstrual problems, according to this article.
The Two Main Phases of Your Menstrual Cycle
The first phase of the menstrual cycle, known as the follicular phase, begins on the first day of your menstrual bleed and lasts until ovulation, typically around 14 days. During this phase, when hormone levels are balanced, estrogen levels should rise. Towards the end, estrogen signals to the hypothalamus to reduce the production of FSH. During this phase, LH is increasing.
The second phase, the luteal phase, starts at ovulation and continues until your next menstrual bleed, also lasting around 14 days on average. In a balanced hormonal state, progesterone levels should rise while estrogen levels gradually decline during this phase. Towards the end, excess progesterone signals to the anterior pituitary to decrease the production of FSH and LH. At around the 28th day, estrogen and progesterone levels rapidly decrease.
What Seed Cycling Could Do For You
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 is effective in improving hormonal disturbances and has significant results in women with PCOS.
Another 2022 study in the Journal of Women Medical and Dental College showed that 37.3 percent of individuals having PCOS have reported having their PCOS symptoms improved after using seed cycling. A 12-week trial demonstrated notable improvements in follicle-stimulating hormone (FSH) levels and a significant decrease in luteinizing hormone (LH) levels in women with PCOS. The combination of pumpkin, flax, sesame, and sunflower seeds was found to have the greatest impact on lowering LH levels.
The 2023 article further highlighted a tremendous 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 free of cysts.
Moreover, a 2022 study in the Journal of Women Medical and Dental College reported that 37.3% of individuals with PCOS saw improvements in their symptoms after using seed cycling. The 2021 study also demonstrated that women with PCOS who incorporated 15 grams of seeds daily experienced a significant reduction in ovarian cysts and suggested that the omega-3 fatty acids from flax, pumpkin, sesame, and sunflower seeds could serve as a novel treatment for PCOS patients.
The Nutritional Benefits of Seeds
Flax Seeds
Flax seeds are considered phytoestrogens due to their mild estrogen-like effects on the body, supporting healthy estrogen production. They also contain lignans, nutritional components that can bind to excess estrogen. Additionally, flax seeds are rich in omega-3 fatty acids. These elements contribute to flax seeds’ benefits, including lengthening the luteal phase, improving ovulation, and reducing common PMS symptoms such as breast pain and cramping, according to a 2023 article.
Pumpkin Seeds
Pumpkin seeds are high in zinc and rich in omega-3 fatty acids, which can help control elevated cholesterol and insulin levels associated with PCOS, according to a 2023 article in Food Science and Nutrition. 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 progesterone rise 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. Selenium, in particular, aids in the liver’s detoxification of excess estrogen during the luteal phase, when estrogen declines and progesterone rises, according to a 2023 article.
Sesame Seeds
A 2006 trial showed that sesame seeds are beneficial for postmenopausal women by improving 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 with a Master’s Degree in Nutrition and Dietetics 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.
Individual seeds have been proven effective in correcting hormonal imbalances and improving menstrual problems. Additionally, seeds are an excellent addition to your diet. They are rich in fiber and protein, which benefit a robust microbiome and help regulate blood sugar levels, Bragagnini adds.
Things to Know Before You Start
Grind Your Seeds
Make sure to grind your seeds (especially the sesame and flax), as your body will digest them better.
Use Raw Seeds
It’s best to use unsalted, unroasted, raw seeds to ensure they have all of their nutrients intact and nothing is lost during the roasting process.
Store In The Refrigerator
The polyunsaturated fats in seeds go rancid very quickly and oxidize especially in warmer temperatures and sunlight. Make sure to keep your seeds in a dark, cool place.
Don’t have a regular, 28-day menstrual cycle?
It’s best to follow a 14-day cycle for each phase of seed cycling. By adhering to this 2-week rotation, you can encourage your body to achieve an optimal menstrual cycle rhythm and help restore hormonal balance.
Ideas on How To Incorporate Seeds Into Your Day
Bragagnini recommends to incorporate the seeds in the following ways:
- Add to smoothies combining yoghurt, 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.
Take An Integrative Approach to Balancing Hormones
Mpho Tshukudu, an Integrative & Functional Nutritionist, told the Epoch Times that an individual’s hormonal health is influenced by various factors, including diet, metabolism, gut health, sleep, stress, mental health, age, and genetics. All these elements are crucial in balancing hormones. Tshukudu also offers 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 2:00 PM. If you need to drink lots of coffee to function, it means you’re not getting enough sleep.
· Reduce processed food consumption.
· Adopt a whole foods 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.
· 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 from sustainable oily fish (sardines, salmon, pilchards, anchovies, mackerel, herring, trout), omega-3 rich eggs, and grass-fed meat.
· Include plant omega-3 sources such as chia seeds, flax seeds, and walnuts.
· Include bitter-tasting vegetables such as radicchio, kale, broccoli, watercress, cabbage, parsnips, arugula, and cauliflower.
