“Good seed makes a good crop” is a proverb that means that when you use high -quality ingredients, the outcome is a high-quality result. Using a combination of high-quality seeds during the phases of a menstrual cycle (or according to the phases of the moon for a woman who is no longer menstruating) can have a favorable result on her hormone levels.
A woman’s menstrual cycle is divided into two phases: the follicular phase (days 1 to 14) and the luteal phase (days 15 to 28). The follicular phase starts on the first day of menstruation. Estrogen and progesterone levels are both low at the beginning of the follicular phase, but estrogen levels steadily increase throughout the phase in preparation for ovulation. As estrogen levels increase, menstrual flow stops, and the uterine lining thickens. Estrogen peaks around day 13 of the menstrual cycle, coinciding with ovulation.
The luteal phase starts following ovulation. Estrogen levels drop, then rise slowly, along with a rise in progesterone (which is dominant in this phase) in preparation for pregnancy. If implantation doesn’t occur, both estrogen and progesterone drop. Declining levels of progesterone trigger menstruation and the cycle repeats.
Seed cycling involves the matching of seed combinations with the two phases of the menstrual cycle. It is not limited to women in reproductive years and can be used by both perimenopausal and post-menopausal women. By supporting estrogen in the first phase of the menstrual cycle, and progesterone in the second phase, it can help balance the imbalances of hormones that lead to irregular menstrual cycles, premenstrual syndrome symptoms, endometriosis, polycystic ovarian syndrome (PCOS), and infertility. Seed cycling can also be helpful for mild perimenopausal/menopausal symptoms.
Flaxseeds and pumpkin seeds are ingested during the follicular phase of the menstrual cycle (or from the new moon to the full moon for a woman who is no longer menstruating). This combination supports rising estrogen levels while preventing excess estrogen accumulation. Flaxseed (Linum usitatissimum) contains high concentrations of alpha-linolenic acid (ALA), fiber and lignans. In addition to supporting healthy estrogen production, flaxseed has the potential to decrease risk of cardiovascular disease, atherosclerosis, and diabetes, cancer, arthritis, osteoporosis, autoimmune and neurological disorders. (Rasheed et al., 2023). Pumpkin seeds are rich in omega-3 fatty acids which help control elevated insulin and cholesterol levels, and beta-sitosterol which can balance androgen excess – all three are symptoms of PCOS. They also contain zinc, which promotes the formation of the corpus luteum which is responsible for producing progesterone during the luteal phase and stimulates the uterine lining to thicken in preparation for potential embryo implantation.
Sesame seeds and sunflower seeds are ingested during the luteal phase of the menstrual cycle (or from the full moon to the new moon for a woman who is no longer menstruating) to support progesterone production. Sesame seeds (Sesamum indicum) are a rich source of essential fatty acids, Vitamin E, zinc and lignans. Lignans are beneficial for preventing excess estrogen accumulation. In addition to being a potent source of fiber, protein and healthy fats, sunflower seeds (Helianthus annuus) are a rich source of vitamins and minerals, including Vitamin E, zinc, and selenium. Vitamin E supports progesterone production and has the potential to improve PMS symptoms as well as hot flashes and vaginal dryness, and selenium supports the liver’s ability to detoxify estrogen. All three – Vitamin E, zinc, and selenium – support thyroid function.
Mahapatra et al. (2023) performed a detailed literature review to evaluate the therapeutic impact of seed cycling on female health, and the mechanism of action of the seeds on menstrual dysfunction. The use of flaxseed increases the luteal phase length and improves progesterone to estrogen ratios, improves ovulation, and reduces common PMS symptoms. Rodent studies confirmed the estrogen activities of pumpkin seeds – specifically regulating mammary gland and uterus epithelial cell development, lipid metabolism, and bone remodeling. Studies also suggested that zinc supplementation improves progesterone levels and is a significant stimulator of estradiol synthesis. Sesame seeds decrease dehydroepiandrosteone sulfate (DHEA) and increase serum sex hormone binding globulin (SHBG) and urinary 2-hydroxy estrone in postmenopausal women, supporting the theory that the lignans improve the body’s ability to clear excess estrogen. Lastly Vitamin E improves PMS symptoms.
Seed cycling has also been found to be effective for PCOS – the most common endocrine disorder in women of reproductive age (Goodman et al., 2015). Hyperandrogenism – either from an overproduction of androgens from the ovaries, or decreased production of SHBG by the liver – is responsible for PCOS in approximately 80% of females (Mahapatra et al., 2023). Ovaries of women with PCOS are typically larger than average and contain several cysts. These cysts infrequently mature, to produce fertile eggs, leading to oligomenorrhea (infrequent menstrual cycles), amenorrhea (absence of menstruation), and infertility. Other common symptoms of PCOS are hirsutism, acne, hair thinning, and insulin resistance. Hormonal hallmarks of PCOS are increased insulin, increased follicle stimulating hormone (FSH) and luteinizing hormone (LH), high testosterone, and low estrogen.
Rasheed et al. (2023) designed a study to examine the possible nutritional benefits of seed cycling in PCOS patients. 60 women between 15 and 40 years old with PCOS were divided equally into three groups. The first group (T0) was the control group. The second group (T1) was treated with a portion control diet and metformin 500 mg per day for 90 days. The third group (T2) was treated with a portion control diet and seed cycling for 90 days. The diet for the T1 and T2 groups included 1500 kcal per day consisting of three meals per day and two snacks. Participants were instructed to drink 10 to 12 glasses of water daily and to engage in regular physical activity. A combination of 30 grams daily of flaxseed and pumpkin seeds were given to the T2 group for the first 14 days of the menstrual cycle, and a combination of 30 grams daily of sunflower and sesame seeds was given for the last 14 days. Blood levels of FSH, LH, thyroid stimulating hormone (TSH), and prolactin, as well as pelvic ultrasound examinations and body weight, were assessed at the beginning and at the end of the trial. Results revealed that body weight increased for the control group, but decreased for the T1 group, and decreased more significantly for the T2 group. Similarly, FSH, LH, TSH and prolactin increased for the T0 group, decreased for the T1 group, and decreased more significantly for the T2 group. Lastly the number of cystic follicles in the T0 group increased, while the average number of follicles in T2 was less than in the other groups.
So how does one start seed cycling? Use raw, organic whole seeds, and grind them as needed. Two weeks’ worth of seeds can be ground ahead of time and stored in a glass jar in the refrigerator or freezer. The whole seeds should also be kept in the freezer to preserve their freshness. Seeds can be ground in a coffee grinder or a food processor. The seeds are easy to incorporate into the diet. They are delicious in oatmeal, a smoothie, or on top of a salad or soup. Be patient with the process as it can take up to 3 months to notice a change in hormone levels. Avoiding foods that can worsen hormone imbalances such as coffee, refined sugar, and alcohol is also beneficial. Bon Appetit!
References
Goodman, N. F., Cobin, R. H., Futterweit, W., Glueck, J. S., Legro, R. S., & Carmina, E. (2015). American Association of Clinical Endocrinologists, American College of Endocrinology, and Androgen Excess and PCOS Society Disease State Clinical Review: Guide to the Best Practices in the Evaluation and Treatment of Polycystic Ovary Syndrome – Part 1. Endocrine Practice, 21(11), 1291–1300. https://doi.org/10.4158/ep15748.dsc
Mahapatra, D., Baró, J., & Das, M. (2023). Advantages of seed cycling diet in menstrual dysfunctions: A review based explanation. Pharma Innovation, 12(4), 931–939. https://doi.org/10.22271/tpi.2023.v12.i4k.19683
Rasheed, N., Ahmed, A., Nosheen, F., Imran, A., Islam, F., Noreen, R., Chauhan, A., Shah, M. A., & Ali, Y. A. (2023). Effectiveness of combined seeds (pumpkin, sunflower, sesame, flaxseed): As adjacent therapy to treat polycystic ovary syndrome in females. Food Science and Nutrition, 11(6), 3385–3393. https://doi.org/10.1002/fsn3.3328