Seed Cycling 101

If you are experiencing irregular menstrual cycles or unmanageable PMS, eating seeds probably isn’t going to magically balance your hormones overnight. But in my clinical experience, seed cycling can be an incredible tool to regulate hormones when combined with dietary and lifestyle changes, plus a little patience.

The logic behind seed cycling is based on the specific nutrients in each of these seeds and the effects that these nutrients have been shown to have on estrogen and progesterone:

-       Flax seeds contain lignans, which are weak phytoestrogens that also bind to excess estrogens in the body.

-       Pumpkin seeds are a good source of zinc, an essential mineral shown to regulate prostaglandins, which are hormones responsible for menstrual cramps. Zinc also plays an important role in the development of the corpus luteum, which is necessary for progesterone production.

-       Both sesame seeds and sunflower seeds are high in vitamin E, which can also boost progesterone activity.

-       Sunflower seeds are also a fantastic source of selenium, an important mineral for estrogen detoxification in the luteal phase

During the follicular phase (first half) of your cycle, you want to consume 1-2 tablespoons each of ground flax seeds and pumpkin seeds each day. During the luteal phase (second half) of your cycle, consume 1-2 tablespoons each of ground sesame and sunflower seeds each day. That’s it! These seeds can be added to smoothies, oatmeal, salads, or just eaten as a snack.

When tracking your cycle, Day 1 is the first day of menstruation (bleeding that requires a pad or tampon). The follicular phase typically lasts from the beginning of menstruation to ovulation. The luteal phase of your cycle begins after ovulation and lasts until you begin bleeding for your next menstrual period. If you are unsure when you ovulate, you can follow the protocol for the follicular phase on days 1-14 of your cycle and the luteal phase protocol for days 15-28 of your cycle (or until menstruation begins).

If your cycle is irregular or you do not menstruate, follow the moon phases as a guide. The first 2 weeks of the moon cycle (new moon to full moon) mimic the first 2 weeks of a menstrual cycle, so follow the recommendations for the follicular phase. The second two weeks of the moon cycle (full moon to the next new moon) mimic the luteal phase of your cycle, so consume the appropriate seeds at that time. While this may seem silly, research shows that a person's exposure to light impacts a variety of hormones, sex hormones included. Before artificial light, humans evolved with sunlight and moonlight exposure being our only source of light, so our bodies have a natural physiological connection to the different phases of moonlight exposure. Pretty cool, right?