Today’s post goes out to the ladies out there. If you’re struggling to balance your hormones, relieve PMS, support your fertility, or improve the regularity of your cycles, seed cycling may be a wonderful practice to follow. The beauty of it is that you’re using the healing power of food. While prescriptions have their place, it’s important to set a healthy foundation to work from. From there, you can focus on natural approaches like seed cycling and lifestyle habits. If all else fails, then it’s time to go for stronger, targeted treatments from your doctor. Otherwise, let’s take a look into a very simple practice that can help your hormones.

Seed Cycling 101

What exactly is seed cycling? Originating from naturopathy, it’s the practice of rotating different seeds in your diet throughout all the phases of your menstrual cycle. [1] These include menstruation, follicular phase, ovulation, and the luteal phase.

 Let’s do a quick rundown of each of them:

Menstruation: 

• The lining of the uterus (endometrium) is being shed through the vagina. The “bleeding” phase consisting of blood, endometrial cells, and mucus. Lasts between 3-7 days.

Follicular Phase:

• Technically begins on the first day of menstruation. Ends with ovulation.
• Follicle-stimulating hormone (FSH) causes the ovary to produce 5-20 follicles (which are small nodules)
• Each follicle contains an immature egg that is ready to be fertilized
• Typically, only one follicle develops into an egg; the rest do not (happens around the 10th day of a 28-day cycle)
• The lining of the uterus begins thickens to prepare for pregnancy

 Ovulation:

• Happens around mid-cycle or close to about 2 weeks before menstruation
• Estrogen levels rise, causing the brain to release GnRH (gonadotrophin-releasing hormone), which stimulates the pituitary gland to increase luteinizing hormone (LH) and FSH (see above)
• In about 2 days, LH triggers ovulation
• The unfertilized egg from the Follicular Phase is sent toward the uterus, waiting to be fertilized by sperm
• If it remains unfertilized, it dies (usually within 24 hours)

Luteal Phase

• While the egg had left its follicle during ovulation, the follicle remains in the ovary and turns into a structure called the corpus luteum
• The corpus luteum releases the hormone progesterone (and a little bit of estrogen); both help to keep the endometrium (uterus lining) thick
• If the egg had fertilized during the “fertile window” of ovulation and implanted in the endometrium, it produces hormones like HCG (human chorionic gonadotrophin) to support the corpus luteum. With the right support, the corpus luteum will continue raising progesterone to maintain a healthy, thickened endometrium
• On the other hand, if the egg was not fertilized during ovulation, then the corpus luteum dies off (between day 22-28 of the cycle). Menstruation begins-progesterone levels decline, and the body sheds the endometrium.

[1] [2]

How it Works

The practice of seed cycling is based on two halves of the menstrual cycle. Instead of dividing it by menstruation, follicular phase, ovulation, and luteal phase, it looks at it as two halves of a whole: the Follicular Phase (phase 1) and the Luteal Phase (phase 2). In theory, you’ll be supporting the main hormones of each phase.

During the first half of the cycle (follicular phase), or days 1-14, you’ll be focusing on estrogen. The seeds you’re supposed to eat can be one or combination of flax seeds and pumpkin seeds. These contain compounds known as phytoestrogens that mimic the action of estrogen in the body. In theory, they’ll support the proper elimination and balance of regular estrogen. The pumpkin seeds also contain zinc, which may help to prepare the body for elevated progesterone levels during the luteal phase (by helping the pituitary gland to produce more FSH). [1] [3] [4]

For the second of the cycle (luteal phase), or days 15-30, you’ll be focusing on progesterone. The seeds you’re supposed to eat can be one or a combination of sunflower seeds and sesame seeds. These contain a type of polyphenol (an antioxidant) called lignans that prevent estrogen levels from rising. In addition to lignans, they’re also rich in Vitamin E, which may help increase progesterone. [1] [5][6]

Putting It to Practice

During both phases, you’re supposed to consume either one tablespoon per seed or two tablespoons for only one seed. For example, if I’m in the follicular phase, I will either be having one tablespoon of flax seeds and one tablespoon off pumpkin seeds, or two tablespoons of either flax or pumpkin seeds.

Some experts believe that having them ground is best, while others say that you can have them whole. There is no “right” way. Do what works best for you! However, you should be using raw, unsalted (and unseasoned) sources. And, ideally, organic. Storage should be in the refrigerator or in a cool, dark place away from sunlight to avoid oxidation. As far as timing goes, there is no “best” time to take them. As long as you’re doing it every day, you’re on the right track. But because seeds are versatile ingredients, you can add them to salads, smoothies, soups, or snacks. 

 Any noticeable changes or improvements will vary. Typically, it takes 3-4 cycles for results to show. Which is why many practitioners recommend you stay consistent.

Does it Work?

There are two opinions when it comes to seed cycling. On the one hand, there is zero evidence for the use or benefit of seed cycling. Not only that, but serious hormonal issues like PCOS, endometriosis, infertility, amenorrhea, and dysmenorrhea cannot be “cured” in an instant even with natural foods. These take time, patience, and understanding. But on the other hand, there is evidence showing the nutritional and health benefits of seeds. According to functional medicine naturopathic physician and women’s health expert Dr. Jolene Brighten, “I want to be very clear that seed cycling is a dietary practice aimed at supporting your hormones and supporting your body with the nutrients and building blocks to do what it does best.” [7]  

 To sum things up, seed cycling might be a good addition to your lifestyle. It will not fix your period or hormones overnight, but it will certainly help you along the way. But I want to hear from you. Have you ever practiced seed cycling? Why, or why not, did it work? Share your thoughts with me in the comments below!

Sources:

[1] https://nunm.edu/2019/02/seed-cycling/
[2] https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429336/
[4] https://link.springer.com/article/10.1007/BF02784623
[5] https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/lignans
[6] https://www.ncbi.nlm.nih.gov/pubmed/16500336
[7] https://drbrighten.com/seed-cycling-for-hormone-balance/