Many health and wellness trends have become wildly popular in recent years, focusing on specific aspects of health to create a complete sense of well-being. Although it is not a new concept, seed cycle has become one of these popular trends among those with hormonal issues (and for good reason too). Practicing seed cycling has the ability, over time, to naturally balance our body’s hormones and alleviate related symptoms, including PMS, irregular periods, fertility issues, gut health, and more.
“I love seed cycling as a concept and way for women to take care of their own care and support harmony in their systems,” says the naturopathic doctor and owner of Meridian Medicine. Mona Fahoum, North Dakota. “There is [almost] There is no research on the seed cycle, but from the perspective of traditional medicine and the nutrition of the seeds we use, it interweaves very well to support the entire system with adequate energy and nutrition in each phase of the cycle. .
What causes a hormonal imbalance?
Hormones play a crucial role in regulating our daily bodily function, influencing everything from our metabolism to our mood. However, factors such as stress, poor diet, lack of exercise, sleep, and environmental toxins can contribute to a hormonal imbalance. Experiencing an imbalance can cause a variety of problems that affect our menstrual cycles, fertility, skin health, and mental health.
One of the main reasons for hormonal imbalance in women is the alteration of estrogen and progesterone levels. have too much estrogen in the body can cause irregular menstrual cycles, mood swings, and even conditions such as polycystic ovary syndrome (PCOS). On the other hand, low levels of estrogen and progesterone can cause symptoms such as fatigue, low libido, depression, and difficulty concentrating.
For a more balanced hormonal routine, incorporate HUM’s Hormone Balance.
What is seed cycling and how does it work?
Seed cycling is a holistic and natural approach to restoring hormonal balance. The seed cycling process involves incorporating seeds into your diet during the two main phases of your menstrual cycle (follicular and luteal) to Balances and supports healthy estrogen and progesterone levels. “Seed cycling allows us to increase some of the phytonutrients, oils, vitamins and minerals that can support the phases of our cycle,” says Fahoum.
There are four seeds that are consumed during the seed cycle:
Pumpkin seeds: Pumpkin seeds are rich in omega-3 fatty acids, magnesium and zinc, which help balance estrogen and progesterone levels. They also contain phytoestrogen, a polyphenolic compound that exerts an estrogen-like effect on the body.
Flax seeds: Flax is also rich in omega-3 fatty acids and may increase fertility and estrogen production. Additionally, flax seeds contain a large amount of a plant compound called lignans, a type of phytoestrogen (or plant compound) that mimics the structure of estrogen.
Sesame seeds: Like flax seeds, sesame seeds also contain lignans, as well as calcium, fiber, iron and zinc. Consuming these seeds helps increase (and balance) progesterone production and at the same time prevents excess estrogen from accumulating.
Sunflower seeds: Sunflower seeds are rich in vitamin E and selenium, which increase progesterone production and detoxify any extra estrogen your body may be producing that you don’t need.
Before beginning the seed cycling process, it is necessary to understand how two main phases of your menstrual cycle It works is essential to achieve a healthy balance.
Follicular phase
The follicular phase begins on the first day of menstruation and lasts until ovulation (14 days). During this phase, it is recommended to consume two tablespoons of flax and pumpkin seeds per day. Using both seeds helps estrogen levels increase during the follicular phase, peaking just before ovulation and resulting in a healthy hormonal balance. Fahoum says: “Using ground flax, for example, in the follicular phase (days 1 to 14) helps mitigate any excess estrogen in the system, since good quality flax is high in lignans. “That phytonutrient is a natural phytoestrogen, so it helps reduce excess estrogen (which is often the case in PMS) or increase low estrogen (like in menopause) – it’s a balancer.”
luteal phase
The luteal phase occurs after ovulation and continues until the start of the next menstrual cycle (14 days). During this phase, two tablespoons of sesame and sunflower seeds are consumed daily, which provide the necessary nutrients to promote progesterone production. Progesterone is the dominant hormone during this phase; Sunflower and sesame seeds help increase progesterone levels while slowly reducing estrogen levels, balancing both hormones. Zinc, for example, found primarily in sesame seeds, Fahoum says, “has been shown to concentrate and support the corpus luteum, which is responsible for the production of progesterone in the luteal phase.”
How does seed cycling benefit the body?
Although scientific evidence on the seed cycle is almost non-existent, a recent study study discovered that using seeds to treat polycystic ovary syndrome (PCOS) may prove the concept works. The study looked at 90 women with PCOS, ages 15 to 40, for 12 weeks and divided them into three groups:
- The first group was a control group.
- The second group was an experimental group that treated women with a portion-controlled diet and a dose of 500 mg of metformin per day.
- The third group was also an experimental group that treated the women with a combination of a portion control diet and seed cycling.
After 12 weeks, the results showed that the highest follicle-stimulating hormone (FSH) Levels were found in the control group, followed by the second group, with the seed cycle group showing the lowest levels (a decrease from 1.2% to 2.5%). Regarding luteinizing hormone (left), levels in the control group showed an increase, while both experimental groups showed a decrease. Specifically, the seed cycling group showed a 1.5% to 2% decrease. Overall, the study concluded that incorporating seed cycling into a woman’s diet can help treat PCOS.
Here are other benefits of incorporating seed cycling:
1. Balance hormones naturally
The main benefit of seed cycling is its ability to naturally balance estrogen and progesterone levels in the body. The specific nutrients found in these four seeds support the body’s natural hormone production, helping to restore any hormonal imbalances.
2. Regularity of the menstrual cycle
Seed cycling is often praised for its potential to regulate menstrual cycles. Timing your recommended seed intake with the two main phases of your menstrual cycle increases your chances of having regular periods on a stable schedule. This regularity can, in turn, relieve symptoms associated with irregular cycles, such as mood swings, bloating, and cramps.
3. Reduction of PMS symptoms
Those who suffer from premenstrual syndrome (PMS) may experience symptoms ranging from irritability to fatigue and even breast tenderness. Balanced hormonal support of the seed cycle can reduce the severity of PMS symptoms and improve overall well-being during the menstrual cycle.
4. Improved fertility
For those trying to conceive, hormonal balance is the foundation of a healthy conception. During the menstrual cycle, your body creates and releases an egg in preparation for fertilization. If the egg is not used, the lining of the uterus is shed, causing you to have your period. In addition to the benefits of having regular menstrual cycles with healthily balanced hormones, seed cycling can increase the chances of fertility and conception.
5. Improved skin health
Hormonal imbalances can often negatively affect the skin and contribute to conditions such as acne and dryness. The seed cycle’s hormone-balancing properties, such as vitamin E, zinc, and omega-3 fatty acids, can promote a clearer complexion and more radiant appearance.
How to start the seed cycle
Achieving positive seed cycle results and hormonal balance requires planning, consistency and patience. This step-by-step guide will teach you how to incorporate seed cycling into your routine:
- Get familiar with your menstrual cycle
Start by tracking your menstrual cycle to determine the length of your follicular and luteal phases. Doing this will help you properly synchronize the seed cycle with your body’s natural rhythm.
- Stock up on your seeds
If you don’t already have them at home, be sure to buy all the seeds you will need. Choose high-quality flax seeds, pumpkin seeds, sesame seeds, and sunflower seeds for the seed cycling process. (Pro tip: Using ground flax seeds as an alternative to whole seeds may offer more nutritional benefits since they are easier to digest.)
- Incorporate seeds into your diet
During the follicular phase (days 1-14), consume two tablespoons (each) of ground flaxseed and pumpkin seeds daily. Upon entering the luteal phase (days 14 to 28), consume two tablespoons of sesame seeds and sunflower seeds. You can incorporate the seeds into your daily meals by adding them to smoothies, salads, yogurt or oatmeal.
- Be patient and consistent
Balancing your hormones to healthy levels doesn’t happen overnight; Therefore, it is essential to be patient and consistent with your seed cycling routine. Fahoum says, “I always tell my patients, ‘We didn’t get here in a day, so we’re not going to figure it out tomorrow.’ Our cycles last about a month and in order for our hormones to harmonize again, our bodies literally have to clean out old instruments, build them, fix them and refine them. I expect improvements to start occurring within the first two cycles.”
- Monitor your results and adjust as necessary
Just as it is important to be patient and consistent, it is also necessary to periodically evaluate how your body responds to the seed cycle. If you notice positive changes with the incorporation of the seeds, such as improved energy levels, regulated menstrual cycles, and reduced PMS symptoms, continue with the routine. If you experience adverse effects or do not see results, consider seeing a naturopathic doctor to discuss specialized care.
Seed cycling provides a nutritional and holistic approach to hormonal balance, addressing the root causes of imbalances rather than masking symptoms as many medications do. By incorporating specific seeds into your diet during different phases of your menstrual cycle, you can naturally support the production of estrogen and progesterone, leading to consistent menstrual cycles, reduced PMS symptoms, and greater overall well-being. While seed cycling is natural and generally safe for most people, it is essential to consult with your healthcare provider before starting a new treatment, especially if you have any underlying health conditions or concerns.
