A Guide to Balancing Female Hormones with Seed Cycling
Seed cycling is a natural therapy aimed at hormonal regulation in women. This practice involves the targeted consumption of specific seeds during different phases of the menstrual cycle or the lunar cycle.
Hormonal balance is vital for women, affecting a number of physiological processes such as metabolism, mood regulation, reproductive health, and even bone density. Imbalances can lead to various health issues like polycystic ovary syndrome (PCOS), endometriosis, and menopausal symptoms.
Menstrual Cycle Phases
Follicular Phase: Lasting from day 1 to day 14, this phase is characterised by the secretion of follicle-stimulating hormone (FSH), which stimulates the ovarian follicles to mature. Oestrogen levels rise, thickening the uterine lining and preparing the body for potential pregnancy.
Luteal Phase: Occurring from day 15 to day 28, this phase is marked by the secretion of luteinizing hormone (LH), leading to ovulation and the formation of the corpus luteum. Progesterone levels rise, further preparing the uterine lining for a possible implantation of a fertilised egg.
Physiological Effects of Hormones
Oestrogen: Regulates the menstrual cycle, promotes the development of secondary sexual characteristics, and affects mood and energy levels.
Progesterone: Prepares the uterine lining for pregnancy, regulates the menstrual cycle, and has a calming, mood-stabilising effect.
Seed Influence on Hormones
Seeds like flax, pumpkin, sunflower, and sesame are rich in lignans and essential fatty acids. Flaxseeds contain phytoestrogens that can help balance oestrogen levels, while pumpkin seeds are rich in zinc, crucial for progesterone production.
Seed Cycling Through the Menstrual Cycle
Seed Cycling for Balancing Hormones
Follicular Phase: Consume 1-2 tablespoons of freshly ground flaxseeds and pumpkin seeds daily.
Luteal Phase: Consume 1-2 tablespoons of freshly ground sunflower seeds and sesame seeds daily.
Types and Amounts of Seeds
Flaxseeds: High in lignans and omega-3 fatty acids.
Pumpkin Seeds: Rich in zinc and omega-6 fatty acids.
Sunflower Seeds: Contain selenium and Vitamin E.
Sesame Seeds: Also rich in lignans and beneficial for balancing both oestrogen and progesterone.
Seed Cycling for Menopausal Women
For menopausal women, the lunar cycle can serve as a guide. The New Moon can symbolise the follicular phase, and the Full Moon can represent the luteal phase.
The Science Behind Seed Cycling
Summary of the Research on Polycystic Ovarian Syndrome (PCOS) and Seed Cycling
The scientific evidence for seed cycling is not particularly well established. This recent paper by Rasheed et al (2023) focuses on Polycystic Ovarian Syndrome (PCOS), a prevalent condition affecting 4% to 12% of women of reproductive age.
The syndrome is characterised by symptoms such as anovulation, infertility, hirsutism, hyperandrogenism, acne, and hair thinning. The hormonal imbalances in PCOS include elevated levels of oestrogen, testosterone, and luteinizing hormone (LH), along with reduced levels of follicle-stimulating hormone (FSH).
The study explores the potential benefits of natural plant-based solutions, particularly seeds like flaxseed, pumpkin seeds, sunflower seeds, and sesame seeds, in managing PCOS.
Flaxseed is rich in lignans, fibre, and α-linolenic acid (ALA, an omega-3 fatty acid), offering various health benefits such as reduced risk of cardiovascular disease, diabetes, and cancer. Pumpkin seeds are rich in unsaturated fatty acids and essential fatty acids like ω-6 and ω-3, which have significant nutritional effects. Sunflower seeds are a potent source of fibre, protein, healthy fats, and essential minerals. Sesame seeds are rich in oil, protein, and carbohydrates and have been traditionally used for various medicinal purposes.
A total of 90 women with PCOS, aged between 15 and 40, were selected from the department of gynaecology at a Tertiary care unit. These women were divided into three groups: a control group (T0), an experimental group treated with a portion-controlled diet and METFORMIN 500 mg/day (T1), and another experimental group treated with a portion-controlled diet and seed cycling (T2).
Key Findings
FSH Levels: The study found that a portion-controlled diet and seed cycling reduced Follicle-Stimulating Hormone (FSH) levels by 1.2% to 2.5%.
LH Levels: Luteinizing Hormone LH levels were reduced by 1.5%–2% in the T2 group, which followed the seed cycling approach.
The study concluded that seed cycling is an effective approach with significant results for women with PCOS. It helps in improving hormonal imbalances, thereby promoting a healthier life for women suffering from this condition.
Summary of Studies on Seed Cycling and Menstrual Health
Flaxseed and the Cycle
Impact on Fertility: A small study conducted in 1993 with 18 participants found that supplementing a low-fibre, omnivorous diet with flaxseed led to fewer anovulatory cycles and a longer luteal phase, although it did not change the overall cycle length or oestrogen levels. This suggests that flaxseed could potentially improve fertility by promoting ovulation and supporting early pregnancy.
Menopause and Oestrogen: Another study found that postmenopausal women who added flaxseed to their diet experienced a decrease in blood oestrogen levels, which is noteworthy given the potential link between oestrogen and breast cancer in postmenopausal women.
Pumpkin Seeds and the Cycle
Pumpkin seeds are high in zinc, which is associated with a reduction in menstrual cramps. Zinc is believed to decrease the metabolism of prostaglandins, which are thought to cause menstrual cramps.
Sunflower Seeds and the Cycle
Sunflower seeds are rich in vitamin E. One study suggested that vitamin E supplementation might increase levels of progesterone, a hormone crucial for maintaining early pregnancy. However, the increase was not statistically significant.
Sesame Seeds and the Cycle
A study involving postmenopausal women found that consuming sesame seed powder led to an increase in one form of circulating vitamin E but did not significantly affect oestrogen or androgen levels. The study suggested that this could potentially reduce health risks during menopause, although the findings were not conclusive.
Practical Tips
Incorporate Seeds into Meals: Add seeds to smoothies, oatmeal, or salads.
Make Seed Butter: Blend seeds to make your own seed butter.
Consistency and Tracking: Maintain a consistent routine and keep a journal to track any changes in symptoms or hormone levels.
The studies on seed cycling and its impact on menstrual and hormonal health, although limited in scope and sample size, offer intriguing insights into the potential benefits of incorporating seeds like flax, pumpkin, sunflower, and sesame into one's diet.
Flaxseed shows promise in promoting fertility and possibly supporting early pregnancy, while pumpkin seeds could offer relief from menstrual cramps. Sunflower seeds, rich in vitamin E, may have a role in maintaining early pregnancy, although the evidence is not statistically significant. Lastly, sesame seeds could offer some health benefits during menopause, although the findings are inconclusive.
While these studies are far from definitive, they do open the door to further research on the role of seeds in hormonal balance and reproductive health. Given the minimal risks associated with seed consumption, it may be worth considering seed cycling as a supplementary approach to managing hormonal imbalances, especially for those looking for natural alternatives. However, it's crucial to consult healthcare providers for personalised advice and treatment options.
References
King TL, Brucker MC, Kriebs JM, Fahey JO. Varney's Midwifery. Burlington: Jones & Bartlett Learning; 2013. 145, 347, 355, 356, 365
Legro RS, Arslanian SA, Ehrmann DA, Hoeger KM, Murad MH, Pasquali R, et al. Diagnosis and Treatment of Polycystic Ovary Syndrome: An Endocrine Society Clinical Practice Guideline. The Journal of Clinical Endocrinology & Metabolism. 2013;98(12):4565–92.
Kristensen M, Jensen MG, Aarestrup J, Petersen KE, Søndergaard L, Mikkelsen MS, et al. Flaxseed dietary fibres lower cholesterol and increase faecal fat excretion, but magnitude of effect depends on food type. Nutrition & Metabolism. 2012;9(1):8.
Harvard Health Publishing. Quick-start guide to nuts and seeds [Internet]. Harvard Health Letter. 2019. Available from: https://www.health.harvard.edu/staying-healthy/quick-start-guide-to-nuts-and-seeds
Linus Pauling Institute. Lignans [Internet]. Micronutrient Information Center. 2020 [cited 2020Jan21]. Available from: https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/lignans
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Practice Committee of the American Society for Reproductive Medicine. Current clinical irrelevance of luteal phase deficiency: a committee opinion. Fertil Steril. 2015 Apr;103(4).
Hutchins, A. M., Martini, M. C., Olson, B. A., Thomas, W., & Slavin, J. L. (2001). Flaxseed Consumption Influences Endogenous Hormone Concentrations in Postmenopausal Women. Nutrition and Cancer, 39(1), 58–65. doi:10.1207/s15327914nc391_8
National Institutes of Health. Office of Dietary Supplements - Zinc [Internet]. NIH Office of Dietary Supplements. U.S. Department of Health and Human Services; [cited 2020Jan19]. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
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Wu W-H, Kang Y-P, Wang N-H, Jou H-J, Wang T-A. Sesame Ingestion Affects Sex Hormones, Antioxidant Status, and Blood Lipids in Postmenopausal Women. The Journal of Nutrition. 2006 Jan;136(5):1270–5.
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Rasheed, N., Ahmed, A., Nosheen, F., Imran, A., Islam, F., Noreen, R., Chauhan, A., Shah, M.A., & Amer Ali, Y. (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), pp. 3385–3393. doi:10.1002/fsn3.3328. PMCID: PMC10261760, PMID: 37324929.
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