Seed Cycling for Hormone Balance
Introduction
Have you heard of seed cycling for hormone balance? This form of natural hormone support has become more popular in recent years as many women have independently sought out ways to naturally support their hormones! Seed cycling is a term used to describe the incorporation of different seeds during the two main phases of the menstrual cycle, the follicular and luteal phases. The seeds are meant to support hormone production and eliminate excess hormones to help ease painful period symptoms, optimize fertility, and can even help with menopause symptoms. Keep reading to learn how seed cycling can be broken down into a few easy steps to help you start on the path to healthier hormones!
Why Do We Need Hormone Balance?
Hormones control so many aspects of our female health. They are responsible for supporting the obvious factors like the menstrual cycle and fertility, but did you know that they also play a key role in our ability to sleep, manage stress, energy levels, mood, and metabolism? The two main hormones that impact female reproductive organs are estrogen and progesterone. They are both released by endocrine glands in the body and work directly with the uterus and ovaries to impact your cycle.
Estrogen
When your period begins on the first day of your cycle, you enter the follicular phase. This is a 14-day time period where estrogen levels slowly rise until right after ovulation (~around day 14 for most people), which is often why you feel so good at that point in your cycle. Estrogen is responsible for bone, skin, and heart health, cholesterol maintenance, mood, increased libido, and prepping for ovulation. Estrogen levels are lowest as your period approaches.
Progesterone
In the second half of the cycle, or the luteal phase, progesterone production begins to increase as estrogen declines. Progesterone is responsible for supporting pregnancy and producing a healthy environment for a fertilized egg. If you aren’t pregnant, progesterone levels will decrease as your period approaches to allow for the menstrual cycle to continue. If you are pregnant, progesterone levels should stay elevated to keep the environment happy for a developing fetus!
What if hormones are out of balance?
Any imbalance of estrogen and progesterone can cause disruption in your normal menstrual cycle leading to painful, dysfunctional cycles--or even causing you to skip your period. Hormone imbalance contributes significantly to PMS symptoms including increased pain with cramping, hormonal acne, and mood swings. Imbalances in the hormones also impact other health factors such as sleep changes/insomnia, irritability, decreased ability to handle stress, and metabolism.
So Why Do Seeds Help Support Estrogen and Progesterone?
Flaxseed and pumpkin seeds are consumed during the first half of your cycle leading up to ovulation. Flaxseed helps eliminate excessive estrogen which is important for maintaining a good balance between estrogen and progesterone. Pumpkin seeds contain high levels of zinc and antioxidants which is important for optimizing health of ovaries and eggs. Pumpkin seeds can also be very beneficial for those who experience sleep disturbances or insomnia at any point in their cycle as the tryptophan in the pumpkin seeds gets turned into melatonin and serotonin in your body.
In the second half of the cycle, or, the luteal phase, sunflower seeds and sesame seeds are beneficial. Sunflower seeds are high in vitamin E and selenium which help to reduce PMS symptoms and painful period cramps by decreasing inflammation levels in the body. Sesame seeds contain phytoestogens which can help your body tolerate the effects of lower estrogen levels during the second half of your cycle or during menopause.
How do I add this to my daily routine?
It’s simple!
Starting with your period date incorporate the following seeds for 14 days:
1-2 tablespoons Flax seed
1-2 tablespoons pumpkin seed
For the remaining 14 days (or until your next period date) incorporate the following:
1-2 tablespoons sesame seeds
1-2 tablespoons sunflower seeds
There are multiple options for how to incorporate this into your diet-including adding them to breakfast items like cereal, oatmeal, and yogurt. Sprinkle on lunch items like wraps, sandwiches, or salads and incorporate them into dinner by adding them into the sauce on your entree. Another idea to easily fit these seeds into your day is by grinding the seeds into powder form to put in smoothies!
How long until I see results?
For most interventions related to hormone support, you will have to wait at least 3 months or cycles to see the full effects. It takes a follicle, or developing egg, 100 days to mature to the point of being ready for ovulation. You might start to notice some improvement sooner, but we recommend sticking with it for a few months to see the best results!
If you know you’re struggling with period health and fertility, we are here at Revitalize to help support you in all your wellness goals. As Pelvic Floor Physical Therapists, we are in a unique position to be able to help you optimize your period health. If you want to learn more about how to improve your hormone balance, schedule your evaluation with one of our experts today!
Sources:
McCulloch, M. (2019, February 13). 15 health and nutrition benefits of Sesame Seeds. Healthline. Retrieved August 15, 2022, from https://www.healthline.com/nutrition/sesame-seeds
Dr. Jolene Brighten. (2021, January 7). Seed cycling for Hormone Balance. Dr. Jolene Brighten. Retrieved August 15, 2022, from https://drbrighten.com/seed-cycling-for-hormone-balance/
