What is Seed Cycling?
Seed cycling is a food-based approach for supporting healthy hormones. It is the concept of alternating seeds during the first half and second half of your menstrual cycle to support your hormones throughout your cycle. The idea is that seeds contain a lot of phytoestrogens and healthy fats which have been shown to balance out hormones. Phytoestrogens are components that have structures similar to estrogen, thereby having a weak estrogenic effect in the body. Additionally, the seeds contain other essential nutrients in them that aid in hormone regulation. There is no specific evidence available yet on the concept of seed cycling as a whole, but there is evidence for specific seeds and their benefits. Anecdotal evidence supports the use of seed cycling to encourage menstrual regularity, easing period pain, in addition to other nutrition and lifestyle shifts to support hormones and your individual hormonal story.
If it becomes stressful or you are worried about exactly when to switch your seeds - know that it’s okay to incorporate these seeds at any point in your cycle. It is just something you can try if you feel called to!
What is seed cycling and best storage practices?
-Best to grind seeds to break the outer shell of the seed to better access the nutrients
-Best to get whole seeds and grind on your own, but that’s not always feasible for ease and time
-Store seeds in the fridge or freezer to help prevent the oxidation of the fats
-If you get pre-ground store in the fridge/freezer
-You can use tahini for sesame seeds (ground sesame paste)
What is seed cycling in action?
First half = day 1 of your period (full bleed) until ovulation
Second half = ovulation until your next period
First half: 1 Tbsp ground flax + 1 Tbsp pumpkin seeds
Second half: 1 Tbsp sunflower seeds + 1 Tbsp sesame seeds
What is seed cycling and the evidence?
Flaxseed + Hormones:
Flaxseed contains dietary lignans which help to inhibit enzymes that are involved in estrogen metabolism. By balancing out estrogen from decreasing high levels that may come from estrogen dominance, this will improve progesterone. Flaxseed also lengthens the luteal phase of your cycle, the luteal phase is the second half of the cycle after ovulation. This is why consuming flax seeds in the first half of the cycle is important so that it can lengthen the luteal phase in the second half of the cycle. The benefit of this is to improve ovulation and decrease premenstrual symptoms like tender breasts, headaches, and cramps. Additionally, flaxseeds can help with stress management. The stress response is controlled by cortisol, a hormone which can create imbalances in the other hormones like estrogen and progesterone.
Pumpkin Seeds + Hormones
Pumpkin Seeds are rich in zinc, essential fats, and protein. Zinc is a mineral that helps to preserve egg quality and promote ovulation. Researchers have found that when an egg is released, zinc discharge follows the egg into fertilization and promotes cell growth. Zinc also increases the formation of the corpus luteum, the sack that holds the oocyte or egg in the ovary, which helps to increase progesterone levels. The essential fats in pumpkin seeds are high in omega 3s, and as mentioned previously, are anti-inflammatory and decrease cramping from reducing prostaglandin activity. The protein benefit in zinc is noted from the essential amino acid tryptophan. Tryptophan is shown to help improve mood because it is a building block for serotonin, one of our feel-good neurotransmitters.
Source: 26987302, 1530573, 26805875
Sunflower Seeds + Hormones
Sunflower seeds are also high in zinc, omega 3s, and selenium. Selenium is a mineral present in sunflower seeds that aid in estrogen detoxification which helps prevent recirculating estrogen in the body. Selenium is also an antioxidant so it fights inflammation and oxidative stress. Both of these things can be caused by stress in the body and can damage egg quality and reduce fertility.
Source: 21130690, 18535004, 25175508
Sesame Seeds + Hormones
The last component of “what is seed cycling?” is sesame seeds. These should be consumed with sunflower seeds in the second phase of the cycle. Sesame seeds have been shown to be beneficial for those with PCOS because researchers found that these seeds can significantly reduce DHEA, an androgen hormone that is typically high in those with PCOS. Additionally, data has found that even in postmenopausal women who consumed sesame seeds in a study had increased estrogen levels from the start of the study. The same study found improved blood lipid profiles and improved antioxidant status.
What is seed cycling and the connection to the moon phases?
If you have an irregular period, or if your period has been MIA for a few cycles, you may not know how to start seed cycling. Since our menstrual cycles operate on a 28-day (ish) cycle just like the moon, we can use the moon phases to tap into our cyclical nature.
Note that a 28-day cycle is AVERAGE, as long as your period is 21-35 days and is a consistent length each month then that is totally normal. If your period is late for one cycle, make note of this and see what happens in the next cycle or two. Sometimes things like stress or travel can throw off ovulation and that means our period shows up later. Here is a cheat sheet to help you correlate what phase of your cycle you are in.
-New Moon = menstrual: focus on protein + healthy fats, pumpkin + flax seeds for seed cycling, restorative exercise + active rest, and use this time to rest and restore
-Waxing = follicular: focus on light + fresh foods, pumpkin + flax seeds for seed cycling, new movement + group exercise, and use this time to plan + set goals
-Full Moon = ovulation: focus on raw fruits + veggies, sunflower + sesame seeds for seed cycling, higher intensity + cardio exercise, and use this time to express + communicate
-Waning = luteal: focus on leafy greens + grounding root veggies, sunflower + sesame seeds for seed cycling, strength training exercise, and use this time to create + take action
Our cycles can and do shift and there may be different energies behind bleeding on a full moon (red moon cycle) or bleeding on a new moon (white moon cycle). To dig more into this try googling red or white moon cycle
We are cyclical beings and are meant to ebb and flow. The moon is our perfect reminder of this.
