Seed Cycling for Hormonal Balance

What if I told you hormones are actually our friends? Really! Let’s start with some appreciation: hormones are simply molecules created and released by the glands in your body's endocrine system and control nearly all the processes in your body. These chemicals help coordinate your body's functions, from metabolism to growth and development, emotions, mood, sexual function and even sleep. Most of us immediately think of sex hormones and being ‘hormonal’ when we think of hormones, but estrogen, progesterone, and testosterone are just a few well-known hormones. Insulin is an important hormone made in our pancreas that helps regulate blood sugar, and our pineal gland releases melatonin which makes us feel sleepy and regulates sleep. Just know that our bodies rely on a symphony of chemicals to function well.

Hormones control nearly every process in your body…

But when we’re under emotional and mental stress, cortisol (another hormone!) can send signals that make our body respond in a ‘fight or flight’ mode...even when we’re not under the physical threat of a tiger. When cortisol levels spike our bodies intuitively respond by prioritizing functions that are simply needed to survive. Smart, right? But long-term, elevated cortisol starts wreaking havoc systemically. And we really need our hormones to work in harmony with one another to maintain optimal health. Stress hormones can literally block receptors for important hormones like progesterone. And that’s bad news for us ladies! Because whether you’re wanting to get pregnant, decrease your PMS symptoms, or entering perimenopause like me (which can start in your mid-30s/early 40s…but is often disguised as stress, anxiety, etc), you really need ALL the progesterone you can get!

We need our hormones to work in harmony with one another to maintain optimal health!

The good news is that you can help support your hormone health through proper sleep, stress reduction, and nutrition. And one of the coolest ways to support hormones through diet is by eating seeds. Seeds are nutritional powerhouses and are great for our overall health, but they can also help boost our body’s ability to balance progesterone and estrogen. This idea of gently bringing balance to our systems is the premise of holistic health and seen so brilliantly through the wisdom of Ayurveda and Traditional Chinese Medicine. I love how modern science can now help us understand and support what has been taught for centuries.
Let’s dive in!

How Does Seed Cycling Work?

Seed cycling simply harnesses the vitamin, mineral, and lignan profiles of 4 different seeds to help support healthy estrogen and progesterone levels. The follicular phase in a women’s cycle is the first half (Day 1-14). It starts when your period begins and ends when you ovulate. As your period ends the ovaries produce follicles, which house immature eggs. This stimulates the thickening of the uterus’s lining and there’s an increase in estrogen during this time. Flax seeds have mild but effective phytoestrogens. Phytoestrogens help support optimal estrogen levels while binding to excess. And pumpkin seeds are really high in zinc which helps support progesterone levels in the upcoming luteal phase. Eating 1-2 Tablespoons of each daily is recommended. It’s likely your cycle doesn’t follow a 28-day cycle. That’s okay!! You’ll just want to start tracking your cycle if you don’t already so you have a better understanding of when you may ovulate.

After ovulation, you enter the luteal phase of your cycle (Day 15-28). This is when the corpus luteum starts to release progesterone, which is a sex hormone that helps thicken the uterine lining and prepare it for implantation. Adding sesame seeds and sunflower seeds during this phase can gently support your body in making progesterone (zinc from sesame seeds) while minimizing excess estrogen and inflammation (lignans in sesame seeds, and vitamin E and selenium in sunflower seeds). See! So much goodness from nature!

The Basics:

DAY 1 OF PERIOD UNTIL OVULATION
(or new moon to full moon)

1 Tbsp ground organic raw pumpkin seeds
1 Tbsp ground organic raw flax seeds

Helpful addition: 1200mg per day of high quality Omega-3 rich fish oil

DAY 14 - OVULATION UNTIL START OF NEXT PERIOD
(or full moon to new moon)

1 Tbsp ground organic raw sunflower seeds
1 Tbsp ground organic raw sesame seeds

Helpful addition: 500mg per day of Evening Primrose

Who should try Seed Cycling?

All women from teenage to post-menopausal could benefit, and when used consistently seed cycling has been shown to decrease hormonal acne and mood swings, support irregular cycles (which could boost fertility!), fight bloating and fatigue, and support general PMS. Of course, supporting hormonal health through diet may only be one piece of a complex puzzle, but there’s no harm in trying it for a few months to see how your body responds. Good nutrition is always a helpful tool!

HOW should I eat the seeds?

I recommend buying raw organic seeds whenever possible. You’ll want to make sure to buy ground flax seeds or grind them yourself with a spice or coffee grinder. Our bodies can’t digest whole flax seeds well (okay, not at all - so grinding is definitely important). Store all your seeds in the refrigerator to keep them fresh since the oils in seeds can oxidize quickly.

You could easily just eat a small handful of seeds to get your daily servings or try some of these ideas:

Mix in ground seeds to smoothies or yogurt
Sprinkle seeds on top of salads or soups (pumpkin and sunflower seeds are perfect additions)
Make homemade seed balls (recipes below), granola, or crackers
Use sunflower seed butter in place of peanut butter on sourdough toast or to spread on apples, celery, carrots
Use more tahini (sesame seed paste) - a delicious ingredient in hummus and other dressings, sauces, or dips

My favorite way to ensure consistency though is to make a batch of seed balls - one for each phase. I often make both versions at the same time and just freeze them! Yes, forming them into balls is a bit of a time commitment, but something you do once and benefit from ALL month. They make the perfect little snack first thing in the morning with a cup of coffee or tea, or a quick pick me up in the afternoon. Instead of dismissing this option due to time, embrace it as a little ritual of self-care. I look forward to it because it’s simple repetitive work - a perfect way to slow down. Have your tween or teen help you while you two chat and connect. Or it can be an ideal time to catch up on any podcasts, courses, or video content you love. You could even visit with a friend over facetime! Just pop in your earbuds or prop up your laptop on the counter! You’re much more likely to make it happen if you attach the activity to something you enjoy :)