Guide to menstural seed cycling

In the pursuit of holistic well-being, individuals are increasingly turning to natural remedies and dietary practices. One such trend gaining popularity is seed cycling — a naturopathic approach aimed at balancing hormones associated with reproductive health. Seed cycling is not a new method and has been recommended by herbalists, naturopaths and acupuncturists to manage hormonal issues including infertility and menopause.

Eating specific seeds like flaxseed, pumpkin, sesame, and sunflower seeds into the diet during specific phases of the menstrual cycle, they can help regulate estrogen and progesterone levels. Managing estrogen and progesterone levels can potentially alleviate symptoms of menopause, balancing hormones, and even boosting fertility.

Seeds to use for seed cycling

1. Pumpkin seeds.
2. Flax seeds
3. Sesame seeds
4. Sunflower seeds

Understanding Seed Cycling

1. Menstrual + Follicular Phase (Days 1-14):

   1. Flaxseeds: Flax seeds contain a plant compound called lignans, which are a type of phytoestrogens that weakly mimic estrogen. Phytoestrogens can help prevent excess estrogen from building thereby lowering menopausal symptoms and protect against hormone related cancers such as breast cancer.
      Flax seeds are also rich in heart healthy omega-3 fats, magnesium, fiber and other plant compounds that reduce risks of cardiovascular disease, osteoporosis.

   2. Pumpkin Seeds: Pumpkin seeds also contain lignans, Omega-3s, magnesium and are also high in zinc, which helps with hormonal acne and overall mood. Zinc also supports progesterone production, helps with cell growth and may aid in ovulation.

2. Luteal Phase (Days 15-28):

   1. Sesame Seeds: contain high levels of lingans, manganese, calcium, and zinc. These nutrients have been shown to support progesterone production, regulate blood sugar and regulate hormones.

   2. Sunflower Seeds: are high in vitamin E, thiamine, linoleic fatty acids, and contain selenium which is anti-inflammatory. These nutrients have been shown to balance hormones, regulate blood sugar, aid in proper functioning of the liver and support progesterone production.

Seed Cycling Tips

1. Understand Your Cycle: Align flax and pumpkin seeds with the follicular phase and sesame and sunflower seeds with the luteal phase.
2. Buy raw organic seeds. Store them in the refrigerator or freezer to prevent oxidation.
3. Grind Your Seeds: Enhance absorption by grinding seeds before consumption.
4. Consistency is Key: Consume 1 to 2 tablespoons of seeds daily for optimal results.

Seed cycling mixes

1. Ingredients

   1. ½ cup Desiccated coconut
   2. ½ cup whole flax seeds
   3. ½ cup raw pumpkin seeds
   4. ¼ cup hemp seeds
   5. ¼ cup chia seeds
   6. Grated jaggery or any other natural sweeteners(optional)

2. Steps for follicular phase seed cycling mix

   1. Toast the seeds lightly over low heat.
   2. Blend the flaxseeds and pumpkin seeds finely.
   3. Add to a large bowl and mix with the remaining ingredients.
   4. Transfer to a jar, label and store in the refrigerator for up to a month.
   5. This can be freezed for longer than a month.
   6. You can serve this seed mix with yogurt, fresh fruits, oats, in smoothies etc.

3. Steps for luteal phase seed cycling mix

   1. Toast the seeds lightly over low heat.
   2. Blend the sunflower and sesame seeds finely.
   3. Add to a large bowl and mix with the remaining ingredients.
   4. Transfer to a jar, label and store in the refrigerator for up to a month.
   5. This can be freezed for longer than a month.

Recipes Incorporating Seeds:

1. Smoothies: Boost nutrient content by adding seeds to your favorite smoothies.
2. Salads: Add seeds for extra crunch and nutritional benefits.
3. Yogurt: Introduce flax seeds to yogurt for added fiber.
4. Baked Goods: Enhance the health profile of breads and muffins with flax seeds, sesame seeds, or pumpkin seeds.
5. Stir Fry Dishes: Incorporate sesame seeds for a nutty flavor and added fiber.
6. Overnight oats: Add the seeds to overnight oats and enjoy a hearty nutrient rich breakfast.
7. You can also incorporate them into protein/ energy bars and have as a snack.

Additional Dietary Considerations:

1. Include cruciferous vegetables such as cabbage, kale, and broccoli to aid in the elimination of excess estrogen.
2. While seed cycling can be beneficial, it may not show significant effects for individuals on hormonal birth control.

As with any natural methods, if you are trying seed cycling, you need to be consistent for more than 3 months at least to see any improvements. While the science behind seed cycling for hormonal health may not be firmly established, incorporating these nutrient-rich seeds into your diet can undoubtedly contribute to overall well-being.

By embracing a varied, nutrient-rich diet that includes fruits, vegetables, proteins, and seeds, individuals can support their bodies in detoxification and promote hormonal balance. So, whether or not you choose to sync seed cycling with your menstrual cycle, the key lies in adopting a holistic approach to nutrition and embracing the goodness nature has to offer.