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When does it occur? -

Seed cycling occurs during two phases of the menstrual cycle: the follicular phase, which starts on the first day of menstruation and ends with ovulation; and the luteal phase, which begins with ovulation and ends with menstruation.

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The follicular phase -

According to seed cycling, during the follicular phase (days one to 14), one tablespoon of raw, ground pumpkin seeds and one tablespoon of raw, ground flaxseeds are consumed every day until you ovulate.

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Pumpkin seeds -

Pumpkin seeds are high in zinc. Zinc is believed to increase the production of follicle-stimulating hormone (FSH), which in turn causes ovulation and leads to the production of progesterone. It also supports testosterone levels.

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Flaxseeds -

Flaxseeds contain lignan, a compound with antioxidant properties that can mimic estrogen in the body. Lignans may attach to estrogen receptors, either mimicking estrogen's effects or blocking excess estrogen, which can help regulate hormone levels and support overall hormone balance.

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The luteal phase -

In phase two (days 14 to 28), consume one tablespoon of raw, ground sunflower seeds and one tablespoon of sesame seeds from the day of ovulation to the start of your menstrual cycle.

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Sesame seeds -

Sesame seeds are rich in zinc, which supports progesterone production and can also help alleviate painful menstrual cramps. Sesame seeds also contain lignans and omega-2 fatty acids. Evidence suggests lignans can lower inflammation and balance sex hormones.

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Sunflower seeds -

Sunflower seeds are rich in selenium, which helps remove excess estrogen and supports progesterone production. Research shows a combination of selenium and vitamin E may be beneficial for improving ovarian reserves and fertility.

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Organic, raw, and freshly ground -

Organic, raw, and freshly ground seeds are best, as the plants of organic seeds aren’t sprayed with synthetic pesticides, and ground seeds are more easily absorbed by the body.

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How to store the seeds? -

Store your seeds in a cool, dark place, such as in jars inside a cupboard, or in the fridge or freezer, to maintain their freshness. Ground seeds can be purchased, or you can make them yourself at home using a small blender or food processor.

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How to consume? -

The seeds can easily be incorporated into your diet. Combine with peanut butter, oats, and honey to make bitesize balls or granola bars, or sprinkle the ground seeds over some Greek yogurt or oatmeal for breakfast, for example.

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Origins -

While it is difficult to determine the true origins of seed cycling, it’s believed the practice has roots in ayurveda and Chinese dietary therapy. Seed cycling has been popularized in recent years by many naturopathic practitioners.

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Regulating cycles -

By incorporating the four seeds into your menstrual cycle at the appropriate times, it is believed that the seeds may promote hormonal balance and lead to more regular menstrual cycles.

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PCOS -

Polycystic ovary syndrome (PCOS) is a hormonal condition that can cause an irregular menstrual cycle, hair loss, acne, mood swings, and insulin resistance. Some evidence shows that flaxseeds can decrease androgen levels in women with PCOS and help manage their symptoms.

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PMS -

Internal and external factors like stress, diet, exercise, sleep, and environmental toxins can cause fluctuations in hormones and affect the menstrual cycle. Seed cycling helps minimize these fluctuations and alleviates PMS symptoms like mood swings, cramps, cravings, sore breasts, and hormonal acne.

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Insulin resistance -

Some women, especially those with PCOS, have impaired insulin sensitivity. Insulin is the hormone that helps bring nutrients into the cell and keeps blood sugar stable. Some research shows that regular flaxseed supplementation and exercise can increase insulin sensitivity and weight loss.

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Fertility -

While there is no conclusive evidence to suggest that seed cycling aids fertility, research tells us that flaxseeds can have a positive impact on ovulatory cycles, lengthened luteal phases, and a decrease in stress response.

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Track your cycle -

It is best to track your menstrual cycle to determine the appropriate phases for seed consumption, as not everyone’s cycle is 28 days in length.

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Test ovulation -

For some people, it can be difficult to know when they are ovulating. There are a couple of methods to determine when you’re ovulating, but they won’t apply to those using hormonal contraceptives. You can test your cervical mucus with the Billings Ovulation Method, or by purchasing an over-the-counter ovulation test.

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Time -

As with any changes to diet or lifestyle, it takes time to see results. It could take several menstrual cycles before you notice any benefits of seed cycling.

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Menopause -

Some seeds, like flaxseeds, have been shown to improve symptoms during and after menopause. Evidence suggests that flaxseeds may slightly increase estrogen levels, improve hormone metabolism, and reduce the frequency of hot flashes.

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Consult a healthcare professional -

It is important to consult a healthcare professional first before starting seed cycling, especially for those with underlying health conditions.

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Hormonal contraception -

While seed cycling won’t work in the same way for those using hormonal contraception, as hormonal contraception can stop ovulation, the nutrients present in seed cycling will still support your overall health.

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Lifestyle changes -

While seed cycling can be effective, it should be combined with some basic good nutrition and lifestyle habits, such as getting enough sleep, having a nutrient-dense balanced diet, and exercising regularly.

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Side effects -

Seed cycling is a gentle and safe habit to practice with no major side effects and very little risk. Of course, those with allergies to sunflower, flax, sesame, and pumpkin seeds should not implement this practice.

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Scientific evidence -

Seed cycling is an alternative medicine with very little scientific research to support its effectiveness. However, small studies have examined the individual seeds used in seed cycling and their potential benefits for hormone regulation, to positive results.

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Evening primrose oil -

While evening primrose oil isn’t included in the seed cycling protocol, some researchers believe evening primrose may help lower prolactin levels, reducing symptoms of PMS.

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Incorporating other seeds -

Feel free to add other seeds to your seed cycling routine for additional health benefits. Chia seeds, for example, can reduce blood pressure and lower cholesterol levels, and poppy seeds can improve cardiovascular health.

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Keep an open mind -

Seed cycling isn’t a cure-all. Every body is different, and what works for some people may not work for you, so it’s important not to put pressure on yourself. Speak to a specialist if seed cycling does not improve infertility issues.

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Cost -

Seed cycling doesn’t have to cost a lot of money. Avoid purchasing from companies that make their own seed cycling kits and instead buy the seeds separately in bulk quantities.

Sources: (PubMed) (ScienceDirect) (Healthline) (Clue) (The Seed Cycle)

See also: Can spearmint tea clear acne?

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