Seed Cycling for an Easier Menstrual Cycle
Seed cycling is a way to help support optimal hormone balance by prioritizing different seeds throughout the month based on where you are in your cycle. If you’re dealing with acne, PMS, period pain, it’s time to support your hormones! All of these symptoms have been normalized in our world, but they actually aren’t normal! Keep reading to find out what seed cycling is and how you can start to incorporate it into your routine.
Disclosure: this post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links.
In this blog post we’ll cover:
What is seed cycling?
The basics about the different phases of your menstrual cycle
What seeds to eat & when
Other activities to prioritize during your follicular + luteal phase
What is seed cycling?
Seed cycling is a way to help support optimal hormone balance by prioritizing different seeds throughout the month based on where you are in your cycle. These are seeds like pumpkin seeds, chia seeds, flax seeds, sunflower seeds, and sesame seeds. These seeds contain specific nutrients that can be helpful at supporting the natural rise of specific hormones and enhancing the detox of other hormones.
You don’t need symptoms of hormonal imbalance to incorporate seed cycling, but if you do experience any symptoms, it can be helpful to support natural hormone balance.
Seed cycling can be helpful for you if you’re dealing with:
Acne
Period pain
PMS/PMDD
Irregular periods
Breast tenderness
Heavy bleeding
Headaches or migraines around your cycle
Trouble sleeping in the second half of your cycle
Diagnosed with PCOS, endometriosis, adenomyosis
What are the different phases of your cycle? And what hormones are dominant during the different times?
The follicular phase is the first part of your cycle, from menstruation to ovulation. At the beginning, follicular stimulating hormone (FSH) signals eggs to mature in each ovary. These eggs are in what is called a follicle, and this follicle starts to produce estrogen. Estrogen is dominant during the first phase of your cycle and this will help to increase the thickness of the uterine lining to help prepare for implantation of a fertilized egg.
High levels of estrogen start to signal luteinizing hormone (LH) and this allows the egg to leave the ovary. When the egg leaves the follicle and ovary, this is called ovulation.
During the luteal phase, your egg moves through the fallopian tubes. And in the ovary, the ruptured follicle is now being transformed into the corpus luteum and starts secreting progesterone until about day 26 or 27 where levels will drop if that egg wasn’t fertilized at the time of ovulation. This drop in hormones signals your menstrual cycle.
What seeds are helpful during your follicular phase?
Flax seeds
Pumpkin Seeds
Chia seeds
2tbs of ground seeds per day
At this point in your cycle, estrogen is on the rise and works to build up your endometrial lining. Your endometrial lining will allow space for an egg to implant if you become pregnant, otherwise this lining is what sheds during your period.
Flax seeds are phytoestrogenic which means they can bind to estrogen and it’s receptors that are on cells in the body to signal estrogen activity.
Pumpkin seeds are high in zinc and fats that help to reduce inflammation in the body and support the body’s production of estrogen.
Chia seeds are high in omega 3 fatty acids and antioxidants to help reduce inflammation.
What else can you prioritize during the follicular phase?
Optional: 1-2g of fish oil daily
Fish oil contains omega 3 fatty acids that help to decrease inflammation and support the balance of hormones.
During menstruation it can be helpful to prioritize gentle exercises like stretching, yoga, walking or resting. Your body is shedding more during this time of the month, which takes up a lot of energy. This is a time where you can prioritize yourself and hibernate similar to the Winter Time.
After menstruation, it can be helpful to prioritize high intensity workouts like HIIT, running, and weight lifting. You can think of your follicular phase like Spring Time where you may notice higher energy and more productivity.
Disclaimer: not medical advice. Consult your doctor before incorporating herbs and supplements, if you are pregnant, and before discontinuing medications.
What seeds are helpful during your luteal phase?
Sunflower seeds
Sesame seeds
2tbs of ground seeds daily
Sunflower seeds are high in nutrients like vitamin E and selenium. Both of these nutrients help to boost progesterone production at a time where progesterone is dominant. Selenium aids in the liver detoxing excess estrogen.
The lignans and zinc in sesame seeds are great at aiding the liver in detox of estrogen and blocking estrogen activity.
What else can you prioritize during the luteal phase?
Optional: 1g of evening primrose oil (EPO) per day
EPO is high in omega 6 fatty acids, specifically gamma linolenic acid or GLA that is helpful at reducing prostaglandins in the body. Prostaglandins are inflammatory molecules and are often the cause of symptoms like period pain. Supplementation with EPO has been shown to reduce period cramps, acne, and PMS (PMID: 31497576). Some research has shown EPO can also increase low progesterone levels.
Disclaimer: not medical advice. Consult your doctor before incorporating herbs and supplements, if you are pregnant, and before discontinuing medications.
While you’re ovulating, you may find you feel best when you’re doing your highest intensity workouts, running, and cycling. You have your highest energy during ovulation, you’re feeling confident, outgoing, and like your sexiest self. This is like your Summer.
Gentle exercises during the rest of your luteal phase can be best, like yoga, pilates, light cardio, strength training. Towards the end of your cycle, you may be noticing your energy is coming down a bit. You may notice your experience to your luteal phase resembles Fall Months.
How can you start to incorporate these seeds into your diet?
There are many ways to enjoy these seeds in your diet! Here are some of my favorites:
Chia seed water
Toppings on yogurt
In homemade granola
Enjoy in smoothies
Tahini salad dressing (sesame seeds)
Sunflower seed dressing
Frozen banana bark (recipe coming soon!)
If you’re sick of having to call out of work every time you get you’re period, it may be time to work with a natural health provider. I work with women everyday to help them overcome the most troubling period symptoms!
I’ve dealt with period pain myself, where I found on days I had my period, I couldn’t even make it out of bed. Healing my hormones naturally helped me with that and I’m so happy I don’t dread my period each month.
Seed cycling can help you get to a better cycle and if you’re looking for extra support, book a free discovery call to see how I can help you get to pain-free periods faster!
Talk Soon!
Dr. Alyssa
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