Seed cycling or seed rotation is a simple way to utilize food to naturally balance hormones. Women who are experiencing menstruation, peri-menopause or menopause can all benefit from seed cycling. It is based on eating certain seeds at certain times of the month to normalize cycles and decrease symptoms associated. These are based on the cycle of menstrual, follicular, ovulation and luteal phases. Seed cycling can also be beneficial to those with menopause and those with fertility issues.
Hormones and the menstrual cycle
Menstrual Cycle
Days 1-5 of the menstrual cycle are part of the follicular phase of your menstrual cycle. This is the time after menses when the uterine sheds and the ovary begins to ripen more eggs. Menstruation lasts about 5 days from beginning on day one of your menstrual cycle, which is the first day of your period, until the follicular phase. During menstruation, the uterine lining is shed when there is no fertilized egg to start a pregnancy. During this time the ovary begins to ripen more eggs and prepare the body for pregnancy once again.
Follicular Phase
Days 6-11 are part of the follicular phase of your menstrual cycle. This is the time after menses when the uterine lining is being formed and the body is preparing for ovulation. The follicular phase lasts about 14 days from beginning on day one of your menstrual cycle, which is the first day of your period, until ovulation. During this phase, the follicles in the ovary mature and the body prepare itself to accept and support pregnancy. The lining of the uterus grows and thickens and the vaginal environment changes to become more "sperm-friendly." As this happens, the dominant follicle will be released and you ovulate.
Ovulation
Days 12-15 are part of the ovulatory phase of your menstrual cycle. This is the time when the follicle reaches its optimum size and the endometrium thickens. The body then signals the follicle to release an egg from the ovaries to the uterus where fertilization can take place. The ovulatory phase lasts about 3 days, 12-15 days after day one of your menstrual cycle, which is the first day of your period. As ovulation approaches, the growing follicle and endometrium thicken, then the body signals the follicle to release an egg from the ovaries. The egg travels from the fallopian tube towards the uterus. This is where fertilization can take place. Also, at this time the cervix opens and fertile mucus is produced by a gland in the endocervix. The purpose of the fertile mucous is to aid the survival of sperm and helps their movement from the vagina through the cervix. The lifespan of the egg after ovulation is just 12-24 hours. Fertilization must take place during this time in order to conceive.
Luteal Phase
Days 16-28 are part of the luteal phase of your menstrual cycle. This is the time your BBT increases in order to assist with the implantation of a fertilized egg. The luteal phase lasts up to 16 days beginning the day after ovulation and runs through the remainder of your menstrual cycle, ending the day before your next period. At the onset of the luteal phase, BBT (Basal Body Temperature) increases in order to provide a fertile environment for the ovum. If the egg is not fertilized during this cycle, menstruation will begin as the uterine lining is shed.
Which hormones need to be re-balanced?
Balancing your cycle is more than just your menstrual cycle, it also has a lot to do with your hormones. The reason seed cycling also works for those with menopause is that even though you may not be menstruating your body is still producing hormones.
Estrogen
If estrogen is too low, you can experience mood swings, painful sex, absent or irregular periods, hot flashes, breast tenderness, headaches, and depression.
If estrogen is too high, you can experience symptoms such as mood swings, hair loss, weight gain, tender breasts, fibroids, endometriosis, ovarian cysts, and breast cysts.
Progesterone
Low progesterone can cause feelings of anxiety, insomnia or trouble falling asleep, and menstrual headaches.
Cortisol
If you experience excessive stress on a regular basis you can also have excessive cortisol release. Other symptoms of excessive stress include:
- Environmental toxins
- Poor eating habits
- Food sensitivities
- Digestion issues
- Consuming too much caffeine or alcohol
- Food cravings
All of these symptoms can cause hormonal imbalances that affect the menstrual cycle including painful periods, irregular periods, and fertility issues.
Why seed cycling?
The idea of adding various seeds to your diet is part of cycle syncing methods that are meant to support hormonal balance. Seed cycling may also
- Lessen PMS symptoms
- Bring on your period – if you have amenorrhea (or lack of menstruation)
- Heavy bleeding
- Infertility
- Encourage the release of certain hormones
- Help with hormonal acne
- Improve sleep
- Normalize the menstrual cycle
- Lessen menopause symptoms such as hot flashes and night sweats
Which seeds are used in seed rotation?
Flaxseed and Pumpkin Seeds
Flaxseeds contain lignans. Lignans help bind excess estrogen and it is eliminated from the body. Pumpkin seeds and flax also naturally increase our estrogen levels.
Sesame Seeds and Sunflower Seeds
Sesame seeds contain zinc and sunflowers seeds contain vitamin E, both of which boost progesterone production.
How Do You Seed Cycle?
Day 1 to 13 during the menstrual and follicular phases to boost estrogen
- 1 tbsp daily of flaxseed
- 1 tbsp daily of pumpkin seeds
Day 14 to 28 during the ovulation and luteal phase to boost progesterone
- 1 tbsp daily of sesame seeds
- 1 tbsp daily of sunflower seeds
Seeds are easy to add to a range of meals including cereal, oatmeal, smoothies, yogurt, granola, salads and baked goods.
Hormone Balance with Maca and Cinnamon
Another way to balance hormones is with spices. Used together, maca and cinnamon have been found to help balance hormones plus provide other health benefits. Since they are often available in powder form, smoothies are an excellent way to reap the benefits they offer. Make them part of your daily routine and see changes in your overall wellness.
Maca Health Benefits
Maca traditionally comes from Peru and is also known as “Peruvian Ginseng”. It is considered a superfood and full of micronutrients. It is also antioxidant-rich with glutathione and removes harmful free radicals from the body. Its health benefits include:
- Increasing fertility
- Increasing energy
- Improving memory
- Balancing hormones
- Reducing menopausal hot flashes
- Reducing PMS symptoms
- Balancing estrogen levels
- Improving male libido and sexual function.
Cinnamon Health Benefits
Cinnamon has been traditionally used for medicinal purposes for thousands of years. It has anti-bacterial, antioxidant, and anti-microbial properties and is rich in manganese, calcium, iron and vitamin K. Cinnamon is used in both savory and sweet foods worldwide. It's health benefits include:
- Supporting normal blood sugar levels
- Reducing insulin resistance
- Reducing menstrual cramps
- Possibly stopping heavy menstrual bleeding
- Possibly helping prevent yeast infections.
Hormone Balancing Smoothie Recipe
1.5 cups unsweetened almond milk 2 tsp. maca powder 2 tbsp. chia seeds 1 tsp. cocoa powder 1 tsp. ground cinnamon ½ banana 1 tbsp. almond butter 3-4 ice cubes
Mix all ingredients well in a blender.
Enjoy!
