Ready to try seed cycling? Here’s what you need to get started
Balance your hormones the natural way
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You may have seen your favorite wellness influencer saying she is practicing seed cycling, or eating certain seeds at specific times of her menstrual cycle. With promises to balance hormones, offer menstrual symptom relief, and so much more, it's no wonder why this dietary practice is taking the internet by storm.
As a registered dietitian who focuses on women’s health, I have seen many women try seed cycling. And some experience impressive effects.
If you want to dip your toe in seed cycling but you don’t know where to start, this guide will help you decide whether seed cycling is right for you, and if it is, what you need to get started.
What is seed cycling?
Believe it or not, tiny seeds can be the key to unlocking better overall health and beauty by balancing your hormones.
Seed cycling is a holistic approach to balancing hormonal levels in women. It involves the consumption of specific seeds during different phases of the menstrual cycle.
The first phase (follicular phase, which occurs before ovulation) is complemented by flax seeds and pumpkin seeds, which may help support estrogen production. The second phase (luteal phase, which occurs after ovulation) is the time to up sesame and sunflower seed consumption, which can enhance progesterone levels.
In my practice, I am always happy to see people including more seeds in their diet. Even if seed cycling isn’t the miracle hormone-balancing cure for everyone (because, sadly, it isn’t), most people who try it have more regular bowel movements and they tend to feel fuller longer with these additions, perhaps thanks to the satiating fat and fiber seeds provide.
Anecdotally, seed cycling may also offer the following benefits:
Regulate menstrual cycles: Seed cycling can potentially help in regulating the menstrual cycle by supporting hormonal balance.
Alleviate PMS symptoms: The specific seeds consumed during the luteal phase might help in reducing premenstrual syndrome symptoms, such as mood swings, cramps, or bloating.
Promote fertility: Some practitioners suggest that seed cycling could potentially enhance fertility by optimizing hormone levels.
Improve skin health: As hormonal imbalances are often linked to skin issues like acne, balancing hormones through seed cycling could lead to an improvement in skin health.
But when it comes to what the research says, data is still limited. One randomized study evaluated 20 women with PCOS. After following a seed cycling regimen along with a portion-controlled diet and an exercise plan, results showed an improvement of hormone disturbances.
Although this regimen is thought to help balance hormones, it is essential to note that scientific research backing these claims is still ongoing, and experiences may vary among individuals.
Regardless of scientific data, though, including seeds in your diet will always support your health in various ways. Seeds contain fiber, healthy fats, and a slew of micronutrients, including calcium and zinc.
While I don’t proactively recommend seed cycling to my clients, if they express interest in trying it, I am all for it. Seed cycling comes with very little downside, and in some cases, may offer benefits.
How to practice seed cycling
Pumpkin, sesame, and flaxseeds are all part of the seed cycling regimen.
In seed cycling, it's generally recommended to consume one tablespoon each of the appropriate seeds per day. However, these quantities can be slightly adjusted according to individual preferences and dietary tolerances. (Remember to consult with a healthcare professional before making significant changes to your diet.)
The first step to getting started is identifying when different phases of your cycle occur, in order to know which seeds to enjoy.
Seeds for the follicular phase
The follicular phase of the menstrual cycle typically begins on the first day of menstruation and lasts until ovulation. During this phase, the consumption of flaxseeds and pumpkin seeds is recommended in seed cycling.
Flaxseeds contain high levels of lignans, a type of phytoestrogen, which can bind to estrogen receptors and help modulate the production of this hormone.
Pumpkin seeds, on the other hand, are rich in zinc which supports progesterone release, readying the body for the upcoming luteal phase. These seeds provide a natural means of potentially stabilizing hormonal fluctuations during this phase.
Seeds for the luteal phase
Once ovulation begins, you enter the luteal phase of the menstrual cycle, which typically lasts until menstruation starts. This phase is characterized by the production of progesterone, preparing the body for potential pregnancy.
According to the principles of seed cycling, it's recommended to consume sesame seeds and sunflower seeds during this phase.
Sesame seeds, like flaxseeds, are high in lignans, and they are believed to help block excess estrogen. They're also high in selenium, a mineral that is important for liver function and helps in hormone detoxification.
And sunflower seeds are a good source of selenium and Vitamin E, which are nutrients that aid in the production of certain hormones that support a healthy menstrual cycle.
Tools to help you start seed cycling
When you are ready to embark on your seed cycling journey, you want to make sure that you have the right tools and ingredients on hand.
Seeds (of course)
Start by picking out a few seeds that you're familiar with and a few new ones as well to explore their uses and benefits.
Ensuring you have enough seeds will be pivotal to your success. We love Nuts.com for shipping high-quality and affordable nuts and seeds in bulk—including anything you would need for seed cycling.
Nuts.com has every seed you can think of to kickstart your seed cycling journey.
Storage containers to keep seeds fresh
These food storage containers will look great on your countertops and in your cabinets.
If you end up purchasing your seeds in bulk, quality storage containers can help keep your ingredients fresh.
These airtight glass jars will keep the seeds from going stale too fast. And the glass design allows you to keep an eye on how many seeds you have so that you know when it's time to restock.
Reduce food waste with these airtight glass storage containers that keep dry foods fresh longer.
Grinding and measuring tools
Get into the swing of incorporating seeds into your diet with these handy kitchen tools.
To measure your seed serving, a measuring spoon can help make sure you are eating the recommended quantity of these ingredients. Our favorite is the Cuisipro Stainless Steel Measuring Spoon Set, which is easy to scoop, store, and clean.
These stainless steel measuring spoons are dishwasher safe and tough as nails so you can rely on them to last.
Once you get to the flaxseed phase of your cycle, it is important to remember that if you purchase the variety that is not pre-ground, the seeds have a hard shell that can be difficult to chew and digest.
Grinding them before consumption is key to ensure your body can utilize the nutrients. A coffee grinder, like the Cuisinart Touchscreen Burr Grinder, can be used to accomplish this.
You can your own barista at home with this burr grinder from Cuisinart which can handle coffee beans and tough seeds too.
Baking tools for tasty seeded recipes
Nonstick cookware is the best option when baking.
Seeds can be enjoyed on their own, as a topping on yogurt, and even added to your baked good recipes. Whipping up a batch of seed-packed muffins in a muffin pan or even preparing meatloaf in a loaf pan with a boost of seeds added to the mix are sneaky ways to add seeds to your diet as well.
With Rachael Ray's muffin pan, you can almost guarantee perfectly shaped treats every time.
Invest in quality bakeware that'll take your dessert to the next level.
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