Seed cycling is a method women can use to maximize health where one consumes certain seeds during the follicular and luteal phases of the menstrual cycle.
Image from Flo Living by Alissa Vitti
In the menstrual phase, estrogen, progesterone, follicle stimulating hormone (FSH) and luteinizing hormone (LH) are at their lowest. In the follicular phase, all three are still low. Estrogen starts to increase going into the ovulatory phase along with progesterone and FSH. Progesterone is at its max during the luteal phase while estrogen, LH and FSH lower again.
Mood, cognition and physical function can be affected due to fluctuations in hormones across the span of the cycle, which can range from 15 to 28 days for women. The use of nutrition from seeds at specific times of this cycle can help to alleviate pre-menstrual symptoms, which can include mood swings, changes in appetite, sleep problems, bloating and others.
What seeds? When?
Four seeds are used in the concept of seed cycling: flax, pumpkin, sesame and sunflower. During the follicular phase, it is recommended to balance estrogen with consuming pumpkin and flax seeds. The naturally occurring lignans in these seeds act as phytoestrogens to provide a balance at a time when estrogen is in deficiency relative to the other phase of the cycle. A phytoestrogen is a plant source of estrogen. This means it acts like estrogen in the body. Both seeds also contain the mineral zinc. As the body cannot produce minerals, you must attain them from your diet. Therefore, a deficiency in zinc could negatively affect two specific hormones – LH and estrogen - in their functions in the body.
FOLLICULAR PHASE
Pumpkin and flax seeds
PUMP FLAX FOLLICLE
PFF
LUTEAL PHASE
Sunflower and sesame seeds
SUN SES LUTE
SSL
Other Benefits of Seeds
Seeds are a source of fiber. Pumpkin, sunflower, flax and sesame seeds are a source of omega 3 fatty acids, each varying slightly in amount and all from a plant based source. Still, Omega 3 fatty acids are the building blocks of our cells and a source of energy. Sesame and sunflower seeds are both sources of vitamins and minerals. Seeds also have anti-inflammatory properties. Sesame seeds are a source of plant based protein. It is important to remember that plant sources of protein, while still having health benefits, are not considered complete proteins. A complete protein has all nine essential amino acids that the body needs. This is solely found in animal sources of protein.
How To Incorporate Seeds Into Your Diet:
Is is a nice step to improving your health as this is not a complicated task to do. It simply requires keeping these seeds fresh in stock in your pantry and remembering which part of the cycling they maximally benefit you. I recommend buying them raw and not purchasing the salted, flavored variants. If you like a little added flavor, pumpkin seeds are delicious placed on a baking sheet in the oven at 110 degrees for 8-10 minutes. Watch the color and the smell so they do not burn. Keep them in a air tight container and use as needed.
Ideas for incorporating:
- Add to your breakfast
o Cereal
o Oatmeal
o Smoothie
- Add to your lunch
o Salad topper
o Bowl with protein and veggies
o On a protein like a finisher to a dish
- Snack
o Pumpkin seeds and sunflower seeds make great snacks
Track your symptoms for your next cycle and see if adding this method helps reduce your monthly symptoms.
Check out the great resource from Alissa Vitti in her app "MyFlo" for more great information and a practical way to track your cycle.
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