Hormonal health is a cornerstone of overall well-being for women, influencing everything from mood and energy levels to menstrual cycles and reproductive health. Estrogen and progesterone are pivotal hormones that regulate the menstrual cycle. An imbalance between these hormones can lead to emotional and physical PMS symptoms, menstrual cramps, acne, irregular cycles, and other health issues. 

One natural approach to supporting hormonal balance in women is seed cycling. This practice involves eating a combination of seeds—flax, pumpkin, sesame, and sunflower—at different times of your menstrual cycle. The idea is that these seeds contain nutrients and phytoestrogens that can help balance estrogen and progesterone levels.

Benefits of Seed Cycling

Hormonal Balance 

By supporting estrogen and progesterone production, seed cycling can help balance hormonal fluctuations during the menstrual cycle.

Reduced PMS Symptoms

Many women report decreased PMS symptoms, such as mood swings, bloating, and breast tenderness, when practicing seed cycling.

Improved Menstrual Regularity

Seed cycling may help regulate menstrual cycles, making them more predictable.

Enhanced Fertility

Balanced hormones can improve ovulation and overall reproductive health, potentially enhancing fertility.

Menopause Support

For women in perimenopause or menopause, seed cycling can help mitigate symptoms such as hot flashes and mood swings.

For example, in a 2015 study, researchers gave menopausal women a diet heavy in phytoestrogens, like flaxseed, for 12 weeks. At the end of 3 months, the complaints of hot flashes, vaginal dryness, and other menopausal symptoms in the phytoestrogen group significantly diminished. Overall, the authors concluded that supplementing with 5 grams of flaxseed daily might improve the quality of life for menopausal women.

Seed Cycling in Women with PCOS

A study was conducted on 90 women with PCOS, dividing them into three groups: a control group, an experimental group treated with a portion-controlled diet and metformin, and another experimental group treated with a portion-controlled diet and seed cycling. 

The study found that seed cycling, along with a portion-controlled diet, reduced follicle-stimulating hormone (FSH) and luteinizing hormone (LH) levels, which are typically elevated in PCOS. The results showed positive outcomes in terms of improving hormonal balance and reducing ovarian cysts in PCOS patients. 

How Seed Cycling Works

Seed cycling is based on the principle that certain seeds can promote the production or metabolism of specific hormones. Here’s a closer look at the key seeds used in this practice:

Flax Seeds

Rich in lignans and omega-3 fatty acids (ALA), flax seeds can help balance estrogen levels in the body. A study published in “Nutrition and Cancer” highlighted that flax seeds’ estrogen-modulating effects could reduce the risk of hormone-related cancers. 

Pumpkin Seeds

High in zinc, pumpkin seeds support progesterone production. Zinc is crucial for reproductive health and can help alleviate symptoms of PMS.

Sesame Seeds

Like flax seeds, sesame seeds contain lignans that can help balance estrogen levels. They also provide essential fatty acids and minerals that support hormone production.

Sunflower Seeds

Sunflower seeds, which are high in vitamin E and selenium, can support progesterone production and liver detoxification of excess estrogen. The liver is essential in metabolizing hormones and maintaining hormonal balance.

How to do Seed Cycling 

This protocol should be followed according to your menstrual cycle if it is regular or according to the phases of the moon cycle if your own cycle is irregular or absent. For instance, you would start with Phase 1 of the protocol on the first day of the new moon and begin Phase 2 of the protocol approximately 14 days later when the moon is full. For best results, practice seed cycling consistently over several months.

How to Prepare the Seeds

It is best to purchase the whole seeds (raw, organic, and unhulled) and grind them in a coffee grinder. Ground seeds are easier to digest and allow for better nutrient absorption. Only prepare a two-day supply at a time, as the ground seeds are susceptible to oxidation and can go rancid. Store the ground seeds in an airtight container or jar in the refrigerator/freezer to maintain maximum freshness and nutrient content. 

How to Consume the Seeds

The easiest way to eat them is in smoothies, salads, and soups, sprinkled on oatmeal, or added to vegetables or grains. You could also just eat them on their own. 

Phase 1: Follicular Phase (Day 1 to 14) 

This phase starts on the first day of menstruation and ends at ovulation. During this phase, estrogen levels rise to prepare the body for potential pregnancy.

Every day, eat: 

• 1 tablespoon of ground flax seeds
• 1 tablespoon of ground pumpkin seeds

Phase 2: Luteal Phase (Day 15 to 28)

This phase starts after ovulation and lasts until the start of the next period. Progesterone levels rise to support a potential pregnancy.

Every day, eat: 

• 1 tablespoon of sesame seeds
• 1 tablespoon of sunflower seeds

Are you curious about how a personalized approach can optimize your hormonal health and overall well-being? Contact me today for a complimentary consultation to see if we’re a good fit. As a naturopathic doctor specializing in women’s health, I offer tailored plans designed to meet your body’s specific needs and goals.

Together, we can explore natural solutions and create a customized strategy that includes personalized nutrition, lifestyle adjustments, and targeted supplements to effectively support your hormonal balance. Schedule a consultation with me to take the first step towards a healthier you.