Seed Cycling

Seed cycling is the practice of consuming specific seeds during the two major phases of menstrual cycle (follicular and luteal) in order to promote the balance of estrogen and progesterone levels. It’s a gentle and completely natural way to reduce Pre Menstrual Syndrome (PMS) symptoms, boost fertility, and can help stimulate menstruation if it’s absent (amenorrhea), and other symptoms as a result of hormonal imbalance. 

• Seed cycling can be used at any stage of a woman’s life (including PMS). However, it’s especially beneficial when coming off of hormonal birth control or struggling with post-birth control syndrome symptoms like acne, irregular periods or missing periods, or PMS.
• Seed cycling is one of the easiest ways to support hormones in a gentle, yet healthy way. While seed cycling alone isn’t a cure-all, when incorporated consistently (especially with other hormone stabling practices) it’s a great way to take advantage of the healing powers in food. It is particularly effective in PCOS and Weight loss.

Understanding of Menstruation

In order to clearly understand seed cycling, you need to have sound knowledge of the two main phases of your menstrual cycle. 

1. The first phase, the follicular phase, begins the first day of your menstrual bleed until ovulation. This typically lasts around 14 days.
2. The second phase, the luteal phase, starts at ovulation until your next menstrual bleed. Luteal phase length can vary but this is also typically around 14 days. 

When your hormone levels are balanced, estrogen rises during the first half of your cycle. During the second half of your cycle progesterone levels rise while estrogen levels slowly decline. An imbalance between estrogen and progesterone can contribute to PMS symptoms, menstrual cramps, acne, short luteal phases, anovulation, irregular cycles, amenorrhea, dysmenorrhea, Oligomenorrhea, menorrhagia and ultimately PCOS.

How to Start Seed Cycling Procedure?

Seed cycling is quite easy. You have to take 1-2 table spoons of pumpkin and flax seeds daily during the follicular phase of your cycle. Once you ovulate, you start consuming sunflower and sesame seeds daily during your luteal phase. 

Days: 1-14 (First Menstrual Bleed to Ovulation)

• 1-2 tablespoons ground flax seeds
• 1-2 tablespoons ground pumpkin seeds

Days: 15-28 (Ovulation to your 1^st Bleed) 

• 1-2 tablespoons ground sunflower seeds
• 1-2 tablespoons ground sesame seeds

If you don’t have a 28-day menstrual cycle, don’t worry! Many women don’t. It’s best to follow the 14 day cycle for each phase of seeds. By staying on track with the 2-week rotation, the process will nudge your body into an optimal menstrual cycle rhythm and help you get back on track.

How Does Seed Cycling Works?

The science behind is the regulation of reproductive hormones in a sequence.

Phase 1: Follicular Phase

During the first phase of the menstrual cycle (follicular phase), flax seeds and pumpkin seeds help improve our estrogen levels while preventing excess estrogen. Flax seeds contain rich amount of lignans which bind to excess estrogen to control its excess concentration. Pumpkin seeds are high in zinc which helps support progesterone production during the progesterone rise in the second phase of your cycle.

Phase 2: Luteal Phase

During the second phase of your cycle (luteal phase), sesame seeds and sunflower seeds help boost progesterone production. Sesame seeds are a rich source of zinc which helps boost progesterone production and also contain lignans that help block excess estrogen while progesterone rises. Sunflower seeds are high in vitamin E and selenium. Vitamin E (Tocopherol) can help boost progesterone production, while selenium helps detoxify the liver of excess estrogen concentration.

How to Use Seeds?

As we describe, take 1-2 table spoons of each seed during its specific time frame (four Phases). Some more points you should keep in mind are:

• Use fresh or raw seeds (unroasted, non-wet, non-expired).
• Grind each seed and store in air tight containers separately.
• Keep container tightly closed after use and place them at a cool and dry place.
• Track your cycle phases carefully. For that purpose use oral thermometer or ovulation kits to testify yourself according to phases.
• One thing to understand is that seed cycling is not a cure in all hormonal imbalance cases such as insomnia, stress, anxiety. It is only helpful in problems related to your menstrual cycle.

How long it takes for achieve desirable Results?

 2-3 Months Continuous Use of these seeds for visible and desirable results

Frequently Asked Questions!

Q1: How to use seed cycling if a women has amenorrhea (absent menses)?

Ans. It’s possible to use seed cycling even if you have irregular or missing periods. For this, you will have to follow the phases of the moon, instead of moving with the phases of your cycling, as a general guideline. 

• Days: 1-14 (new moon to full moon), eat flax seeds and pumpkin seeds.
• Days: 15-28 (full moon to new moon), eat sunflower seeds and sesame seeds.

There is no logic in this except the fact that typically moon and menstrual cycle, both have the same duration (28 days). So it works for you! Go for it!

Q2: How to consume the seeds?

Ans. Take 1-2 table spoons of each seed during its specific phase with water. The dose can be varied individually. One can also take these seeds with food such as yogurt, oatmeal, salads etc.

Q3: What are the nutritional components of these seeds?

Ans. These seeds are rich in following essential components that are vital for your body to produce healthy levels of hormones:

1. Zinc (High zinc levels can be found in both pumpkin and sesame seeds. The uterus ability to generate the corpus luteum is enhanced by this mineral. Progesterone is produced by the corpus luteum, which also causes the uterus to thicken in anticipation of prospective implantation).
   1. Lignans (Flax seeds are regarded as phytoestrogens, which are substances that have a weak estrogenic influence on the body. This inherently encourages normal estrogen production. The special quality of flax seeds is that they also contain nutrients called lignans, which can help bind excess estrogen. According to a research, flax seeds improve ovulation, lengthen the luteal phase, and lessen typical PMS symptoms including breast tenderness and cramping. Sesame seeds also contain lignans which help to block excess estrogen during the second phase of your menstrual cycle when progesterone rises).
   2. Omega-3-Fatty Acids (The omega-3 fatty acids are found in both flax and pumpkin seeds which  support healthy cell membranes, boost progesterone release, and increase blood flow to the uterus).
   3. Vitamin E (Vitamin E has been linked to reduce PMS symptoms).
   4. Selenium (It supports estrogen detoxification in the liver. This helps reduce excess estrogen during the luteal phase when progesterone rises and estrogen declines).

References

• Calado, A., et al. (2018). The effect of flaxseed in breast cancer: A literature review. Frontiers in Nutrition.
• Favier, A. E. (1992). The role of zinc in reproduction: Hormonal mechanisms. Biological Trace Element Research.
• Phipps, W. R, et al. (1993). Effect of flaxseed ingestion on the menstrual cycle. Journal of Clinical Endocrinology and Metabolism.
• The Institute for Functional Medicine. Nutrition and impacts on hormone signaling.
• Traber, M. G. (2014). Vitamin E inadequacy in humans: Causes and consequences, Advances in Nutrition.
• Phipps, W. R., Martini, M. C., Lampe, J. W., Slavin, J. L., & Kurzer, M. S. (1993). Effect of flax seed ingestion on the menstrual cycle. The Journal of Clinical Endocrinology & Metabolism, 77(5), 1215–1219. doi:10.1210/jcem.77.5.8077314
• Practice Committee of the American Society for Reproductive Medicine. Current clinical irrelevance of luteal phase deficiency: a committee opinion. Fertil Steril. 2015Apr;103(4).
• Hutchins, A. M., Martini, M. C., Olson, B. A., Thomas, W., & Slavin, J. L. (2001). Flaxseed Consumption Influences Endogenous Hormone Concentrations in Postmenopausal Women. Nutrition and Cancer, 39(1), 58–65. doi:10.1207/s15327914nc391_8

National Institutes of Health. Office of Dietary Supplements – Zinc. NIH Office of Dietary Supplements. U.S. Department of Health and Human Services;

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

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Blog By: Dr. Ahmed