Yes! It's important to grind the seeds first so our body can digest them properly. Whole seeds can be very hard to digest. By grinding the seeds, we ensure our body fully absorbs all the nutrients.
First up, let’s talk about phytoestrogens. These are compounds found in plants that are somewhat similar to estrogen, the hormone that plays a major role in the reproductive systems of women. Soybeans, the beans behind tofu, are packed with these phytoestrogens, particularly isoflavones. These compounds can either mimic estrogen or block it, depending on various factors like how much estrogen is already circulating around in your body and which type of estrogen receptor they cozy up to.
Scientific investigations have closely examined how tofu, rich in phytoestrogens like isoflavones, interacts with human estrogen levels. These compounds can mimic or block estrogen in the body, but their effects are nuanced, depending on the individual's hormonal balance and specific estrogen receptors.
Key findings from a review in the "Journal of the American Dietetic Association" show that moderate soy consumption is generally safe and can offer health benefits, such as reduced risk of breast cancer and heart disease. Yet, individual responses to soy can vary greatly due to genetic factors, age, gender, and gut microbiome composition.
Research published in "The Journal of Nutrition" indicates that soy, including tofu, does not significantly alter hormone levels in men or women. This suggests that concerns over tofu disrupting hormonal balance are largely unfounded, and it may even have protective effects against certain cancers.
Overall, peer-reviewed evidence supports the idea that tofu, as part of a balanced diet, does not significantly impact estrogen levels or pose a risk to hormonal health.
Now, before you start side-eyeing your tofu scramble, it’s important to remember that most of the concerns about tofu’s estrogen-like activities come from animal studies or tests done outside a living organism. Real-life human diets, with tofu in moderation, don’t typically reach the levels where these effects could be a concern.
Here’s the good news: enjoying tofu in moderate amounts is likely to be just fine for most of us. It’s all about balance and variety in your diet. If you have specific health issues or hormonal conditions, though, it’s a good idea to chat with a healthcare provider just to make sure your diet aligns with your health goals.
The idea that tofu could be a hormonal disruptor doesn't really stand up to the scrutiny of science. Instead, the evidence points to tofu being a nutritious part of your diet without causing a hormonal commotion. The secret, as with all things, is enjoying it in moderation and listening to your body.
For those who love to nerd out on the details, check out the studies in the "Journal of the American Dietetic Association" and "The Journal of Nutrition."
]]>Perimenopause marks a significant phase in a woman's life, characterized by a transition towards menopause, during which the body undergoes numerous hormonal changes. One of the lesser-discussed but widely experienced symptoms of perimenopause is brain fog. This blog post delves into the intricacies of brain fog during perimenopause, its causes, symptoms, and strategies for management.
Brain fog is not a medical condition but a term used to describe symptoms of cognitive dysfunction, including forgetfulness, lack of mental clarity, poor concentration, and the inability to focus. For many women, brain fog is a frustrating aspect of perimenopause that can affect their daily lives, work performance, and overall sense of well-being.
During perimenopause, the body experiences fluctuations in hormone levels, particularly estrogen and progesterone. Estrogen plays a crucial role in managing the function of neurotransmitters in the brain that control mood, memory, and cognitive functions. As estrogen levels decline, so does its ability to effectively regulate these neurotransmitters, potentially leading to the symptoms associated with brain fog.
While brain fog can be unsettling, there are various strategies that can help manage its symptoms:
Brain fog during perimenopause is a common yet manageable condition. By understanding its connection to hormonal changes and implementing lifestyle adjustments, women can navigate this transition more comfortably. It's also essential to seek support from healthcare professionals and peers, as sharing experiences can provide comfort and additional strategies for managing symptoms. Remember, while perimenopause is a significant phase, it's also a time for growth, understanding, and adapting to your body's needs.
]]>If you're on a journey to enhance your fertility naturally, have you heard about seed cycling? This method, known as seed cycling for fertility, is gaining attention and love for its holistic approach in regulating hormones and aiding reproductive health. Let’s dive into how this simple practice involving everyday seeds might help you on your fertility journey.
What is Seed Cycling for Fertility? Seed cycling for fertility is an intriguing and natural method aimed at balancing your hormones too potentially improve fertility. The idea is pretty straightforward – certain seeds are consumed at different stages of your menstrual cycle, and these tiny powerhouses might just be the gentle nudge your body needs.
Phase 1: Follicular Phase (Day 1-14)
Phase 2: Luteal Phase (Day 15-28)
Incorporating Seed Cycling Into Your Daily Life How do you start? Simply grind 1-2 tablespoons of the recommended seeds and sprinkle them into your meals during the respective phase. This ensures you’re getting the most out of their nutrient-rich profiles. If you want a convenient high quality option check out Funk It Wellness's Organic Seed Cycling Blend.
Understanding the Science and Limits While seed cycling for fertility is grounded in nutritional wisdom, it’s good to remember that science is still exploring its direct effects on fertility. These seeds are nutritious and contribute to overall health, but they’re best viewed as part of a broader lifestyle approach to fertility.
Always Check with Your Healthcare Provider It’s always a smart move to chat with your healthcare provider or a fertility specialist before starting something new like seed cycling. They can guide you to ensure this practice complements your unique health and fertility journey.
Conclusion: Embarking on seed cycling for fertility can be a delightful and empowering step towards enhancing your reproductive health. It’s a journey of understanding your body better and nurturing it with nature’s gifts. Happy seed cycling!
]]>Are you looking for a refreshing and health-conscious way to unwind after a long day? Look no further than the Cortisol Soothing Mocktail! This delightful drink not only tastes great but is also designed to help reduce stress and soothe your body. Let's dive into this amazing recipe and explore its benefits.
This mocktail isn't just about great taste; it's a carefully crafted blend of ingredients known for their calming and health-promoting properties. Let's break down what makes each component special:
In our fast-paced world, finding natural and enjoyable ways to manage stress is crucial. This mocktail offers a delicious solution. Each sip not only tantalizes your taste buds but also contributes to a sense of calm and well-being. Whether you're ending your day or looking for a mid-day stress reliever, this mocktail is a perfect choice.
So next time you feel the weight of stress, remember that relief is just a sip away with this delightful Cortisol Soothing Mocktail. Cheers to relaxation and good health! 🍹✨
Looking for something to support your hormones but want it a bite more cocoa focused? Try our Maca Collagen Latter Blend!
]]>Don't forget the most important person in your life – you! Our 2023 Wellness Gifts for Her Guide isn't just for gifting others; it's also about indulging in self-care. Whether it’s soothing your senses with a luxurious bath soak, revitalizing your body with nurturing supplements, or enjoying a cozy night in with our bamboo PJ set, our selection is designed to pamper and care for you. Remember, self-care isn't selfish – it's essential. So, go ahead, choose a wellness gift from our guide and treat yourself to the love and attention you so richly deserve!
Discover the perfect wellness gifts for her to ease menstrual discomfort. Our carefully curated selection ensures comfort and care during that time of the month.
Enhance her journey to motherhood with these thoughtful wellness gifts, designed to support fertility and hormonal balance.
Cater to her needs during perimenopause with these specially selected wellness gifts, offering comfort and support.
Surprise her with gifts that prioritize pleasure and relaxation, perfect for cozy nights in.
Understanding the luteal phase of the menstrual cycle is crucial for women's health. This phase, which follows ovulation and precedes menstruation, plays a significant role in hormonal balance and overall well-being. Integrating specific foods during the luteal phase can significantly enhance health and comfort. In this comprehensive guide, we delve into the best luteal phase foods that support hormonal health and physical wellness.
The luteal phase is a period in the menstrual cycle that typically lasts about 14 days, starting after ovulation and ending when menstruation begins. It's marked by significant hormonal shifts, primarily the rise in progesterone, preparing the body for a potential pregnancy. These hormonal changes can affect mood, energy levels, and overall health.
During the luteal phase, the body's increased progesterone levels can lead to symptoms like bloating, mood swings, and food cravings. These changes underscore the need for specific nutrients that can help balance hormones and alleviate symptoms.
Incorporating certain foods into your diet during the luteal phase can help manage these hormonal fluctuations. Here are some key foods to focus on:
Incorporate these luteal phase foods into your diet with these simple meal ideas:
In addition to dietary changes, consider these lifestyle tips:
Adjusting your diet to include specific foods during the luteal phase can significantly impact your comfort and health. By focusing on nutrient-rich foods that support hormonal balance, you can navigate this phase with greater ease and well-being.
Remember, each body is unique, so listen to yours and adjust as needed. For more insights into health and nutrition, subscribe to our newsletter and join our community of health-conscious individuals!
The energy of the full moon mirrors the ovulation phase of our cycles..They are a time of increased energy, and you may also feel increased sex drive. With the moon in Taurus you may want to eat alllll the delicious foods, and Taurus energy will encourage you to go all out. Taurus loves to luxuriate in bed and take relaxing baths, so use this energy to rest your body. Be aware that full moons can make you (and those around you) feel moodier than usual. Be attuned to what makes you feel sensitive,and take care of yourself. Give yourself a neck massage if you’re feeling stressed and drink some hot tea- it’s just what the doctor orderd.
While the new moon’s solar eclipse earlier this month (october 14) asked us to switch up the story of our lives- this time we are just being asked to look at the actual day-to-day reality that we live in…this looks a lot like daily rituals.
Full moons and eclipses signal that it’s time for change and in order for them to take place we have to be ready to release what no longer serves us. We have to let go of the habits, mindsets and relationships that take up space in our lives so we can make room for all of the things we manifested under the new moon.
Taurus full moon’s are all about accepting changes, which is important because life is FULL of them. With the sun in Scorpio and the moon in Taurus, we are surrounded by fixed energy- meaning making way for those changes can feel tough and we may be stubborn about the things we aren't ready to deal with- but change is coming for us whether or not we feel ready.
]]>Perimenopause is a natural stage in a women's life that typically occurs in her late 40s or early 50s. During this transition, hormonal changes can lead to various symptoms, such as hot flashes, mood swings, and sleep disturbances. While these symptoms are a normal part of the perimenopausal journey, they can be managed and alleviated with the right approach. One effective way to support your well-being during perimenopause is through a combination of nutritious recipes and supplements like Funk It Wellness's Revitalize product. In this blog, we will explore some delicious and nutritious recipes designed to help you navigate perimenopause with ease while incorporating the benefits of Funk It Wellness's Revitalize.
Start your day with a hormone-balancing smoothie that's packed with nutrients to ease perimenopausal symptoms. Combine the following ingredients in a blender:
Ingredients:
Blend until smooth, and enjoy!
For a satisfying and hormone-healthy lunch, try a quinoa salad loaded with vegetables. Quinoa is a great source of plant-based protein, and the colorful veggies add essential vitamins and minerals. Drizzle with a lemon-tahini dressing for extra flavor.
Ingredients:
Fatty fish like salmon are rich in omega-3 fatty acids, which can help alleviate mood swings and inflammation associated with perimenopause. Pair it with hormone-healthy sides like steamed broccoli and sweet potatoes.
Ingredients:
Enjoy this nutritious dinner while taking your daily dose of Funk It Wellness's Revitalize to promote hormonal balance.
When those mid-afternoon cravings strike, reach for a hormone-balancing trail mix. It's simple to put together and will keep your energy levels stable throughout the day.
Ingredients:
Mix all the ingredients in a bowl, and portion it out for a convenient, hormone-healthy snack.
Conclusion: Perimenopause is a unique journey for every woman, but it doesn't have to be a challenging one. By incorporating nutritious recipes like the ones mentioned above and supplementing your diet with Funk It Wellness's Revitalize, you can support your hormonal health and revitalize your well-being during this transitional phase.
Remember to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications. Embrace this stage of life with a commitment to nourishing your body and embracing the positive changes it brings.
Are you trying to understand your menstrual cycle better? Perhaps you're trying to conceive, tracking your fertility, or simply want to gain a deeper insight into your body's rhythms. In any case, knowing how to calculate your cycle length is an essential first step. In this comprehensive guide, we'll walk you through the process, providing you with valuable information and tips along the way.
Understanding Menstrual Cycle Basics:
Before we dive into calculating your cycle length, let's quickly review the fundamentals of the menstrual cycle:
Menstrual Phase: The first day of your period marks the beginning of your menstrual cycle. This phase typically lasts anywhere from 2 to 7 days.
Follicular Phase: After your period ends, your body enters the follicular phase. It can vary in length but generally lasts from 10 to 22 days. During this phase, your ovaries prepare to release an egg (ovulation).
Ovulatory Phase: This is the shortest phase, typically lasting about 12 to 48 hours. Your body releases a mature egg, which is ready for fertilization.
Luteal Phase: Following ovulation, your body enters the luteal phase, which lasts around 10 to 16 days. If the egg isn't fertilized, your hormone levels drop, leading to menstruation, and the cycle begins anew.
Now, let's move on to calculating your cycle length step by step:
Step 1: Start with Day 1
To calculate your cycle length, you'll need to identify the first day of your menstrual period. This is Day 1 of your cycle.
Step 2: Track Your Cycle
For the next few months, keep a menstrual calendar or use a period tracking app to record the first day of your period (Day 1) and the first day of your next period.
Step 3: Determine the Length
After tracking your cycles for at least two to three months, you can calculate your cycle length by finding the number of days between the start of one period and the start of the next.
Step 4: Calculate the Average
To get a more accurate idea of your typical cycle length, calculate the average from the data you've collected. Add up the total number of days for all the cycles you tracked and divide it by the number of cycles. This will give you your average cycle length.
Why Knowing Your Cycle Length Is Important:
Fertility Tracking: If you're trying to conceive, knowing your cycle length can help you pinpoint your most fertile days, increasing your chances of getting pregnant.
Birth Control: Understanding your cycle can also be crucial if you're using natural family planning methods or fertility awareness-based methods for birth control.
Health Monitoring: Changes in your cycle length can sometimes indicate underlying health issues. Regular monitoring can help you detect irregularities.
Planning and Predictability: Whether it's for special events, vacations, or simply being prepared, knowing your cycle length can help you plan ahead.
Calculating your cycle length is a fundamental step in understanding your menstrual cycle. By tracking and analyzing your cycle length over time, you can gain valuable insights into your reproductive health and overall well-being. Whether you're trying to conceive, manage your fertility, or simply want to stay in tune with your body, this knowledge is empowering and can lead to a healthier and more informed you. So, start tracking your cycle today and take control of your reproductive health.
A new moon in Libra graces our sky on October 14, 2023 accompanied by a solar eclipse gearing us up for changes and the start of a new chapter in our lives. The new moon energy asks us to set intentions for the life we want to create for ourselves while the solar eclipse demands we shed who we currently are to make space for what we could become. The new moon energy is much like the menstruation part of our cycle: we are letting go of the past to make room for the next phase of our journey.
Within the realm of the new moon, we are the architects of intentions, crafting the blueprint for the upcoming lunar cycle. The sky is dark, reminding us that even the Moon herself retreats to recharge. The new moon is an invitation for us to withdraw from the demands of the external world and reflect upon the past month.
How do your desires relate to your current reality?
How can you find peace within yourself and with those around you? ?
How will you nurture yourself in the days that lie ahead?
If you find yourself entangled in the needs of others, press the reset button—and take some much needed time for yourself. Libra encourages us to give voice to our emotions, so you may want to carve out time to share what you’re feeling with someone who really gets you..
The lesson of this moon is to acknowledge that you are your own BFF. Embrace the mantra: "If someone flakes, follow through for yourself." When plans falter and solitude calls, seize the opportunity for profound self-nurturing. In this sacred dance with Libra's energy, become your own source of love and care.
]]>Navigating the world of menstrual cycle support can be overwhelming with the variety of choices available. FunkIt Wellness, a brand known for its commitment to natural health, offers two distinct products to assist: The Seed Cycling Kit and CycleBites Daily Plant-Based Vitamin. Both offer unique benefits, but which one is right for you? Let's dive in.
Consider how much you are willing to invest both in terms of money and time. While both products offer a month's supply, their price points might differ, and the Seed Cycling Kit requires a bit more daily commitment in terms of preparation.
Both products take a natural approach to menstrual health, but the way they fit into daily life differs. If you're someone who loves integrating wellness habits into your meals, the Seed Cycling Kit might resonate more with you. If you are often on the go or prefer the simplicity of a daily on the go dosage, the CycleBites Vitamin might be your best bet.
For those looking to amplify their menstrual health support, combining the Seed Cycling Kit with the CycleBites Daily Plant-Based Vitamin can be a game-changer. By integrating the seed cycling regimen into your diet, you'll be harnessing the power of targeted hormone balance during specific phases of your cycle. Meanwhile, the daily supplementation of CycleBites ensures a consistent flow of vital nutrients, magnifying the benefits of the seeds. Taken together, this duo offers comprehensive menstrual support, covering hormonal balance, alleviating discomfort, and ensuring optimal nutrient intake. Just remember, whenever you're considering combining supplements, it's wise to consult with a healthcare professional to ensure the combined intake aligns with your health goals and needs.
FunkIt Wellness offers two unique ways to support menstrual health. Your choice will largely depend on your lifestyle, dietary habits, and the kind of support you're looking for. Whether you go for the Seed Cycling Kit or the CycleBites Daily Plant-Based Vitamin, remember that consistency is key. Give your body time to adjust and always consult with a healthcare professional when introducing new supplements to your regimen.
Remember, menstrual health is deeply personal, so take your time and choose the product that feels right for you. Both the Seed Cycling Kit and CycleBites Vitamin are excellent choices, each with its own set of benefits tailored for holistic wellness.
]]>Your 20s & 30s: Lay the Foundations
Your 40s: The Perimenopausal Years
Your 50s and Beyond: The Menopausal Years
Why Maca Rocks Your Socks (and More! 🙈)
Hailing from the high plateaus of the Andes Mountains, maca root has been a prized staple in traditional Peruvian medicine for thousands of years. Its benefits? Energizing the body, enhancing stamina, and – drumroll, please – boosting libido!
So, what makes maca the superstar for sexual wellness?
Finding the Best Maca Supplement for Libido
With so many maca products flooding the market, how do you choose? At Funk It Wellness, we prioritize quality, potency, and authenticity.
Look out for these when shopping for your maca fix:
Funk It Tip: Remember, while maca is fantastic, it's essential to consult with a healthcare provider before incorporating any new supplement into your routine.
In Conclusion: Get Funky with Maca! 🌱
Whether you're looking to put some extra pep in your step or reignite that spark in the bedroom, maca might be your new BFF. Keep the funk alive, and let maca enhance those vibes naturally.
Ready to dive into the world of maca? Visit our shop to explore the best maca supplements for libido and let your journey to elevated wellness begin. Stay funky! 💃🕺
Funk It Wellness is committed to providing you with top-quality, funky information. As always, individual experiences with maca may vary. Do what feels right for your body, and groove on!
]]>Seed Cycling Cookies (menstrual + follicular phase recipe )
No Bake Easy and Simple 7 Healthy Ingredients
Ingredients:
Note: this makes 14 cookies so you will eat 1 per day for your seed cycling serving!
What is the seed cycling cookie recipe no bake?
It is important to never heat or bake your seeds! The nutrition in the seeds is very sensitive to heat and when we bake the seeds or heat them above 140 degrees F it will start to degrade the vitamins and minerals that are so important for your hormones.
Instructions:
Remember to follow the seed cycling guidelines by consuming the flaxseed + pumplin -based cookies (follicular phase) during the first half of your menstrual cycle and switching to the sesame + sunflower seed-based cookies (luteal phase) during the second half.
Adding oats can provide a nice texture and additional nutrients to your seed cycling cookies. Enjoy your homemade hormone healthy treats!
Important serving size note:
To yield around 14 cookies, you can shape each cookie to be about 2 inches (5 cm) in diameter. This size should give you a slightly larger batch of cookies while still ensuring that they are manageable and enjoyable to eat. Just divide the dough into 14 portions and shape them into round cookies of the desired size.
]]>Struggling with an irregular cycle? Explore the natural power of Seed Cycling with the lunar cycle and moon phases. This guide offers insights and practical steps to potentially restore hormonal balance. Understand your cycle, decode Seed Cycling, and craft a routine that aligns with lunar phases. Mindful beginnings and lunar intentions add a cosmic touch. Prioritize consistency and personalize your journey. Remember, your cycle takes precedence over moon phases. Consult a healthcare professional before making dietary changes. Discover a harmonious approach to well-being through Seed Cycling and lunar synergy.
]]>Step 1: Understanding Your Cycle (is it "regular" or "irregular":
Start by understanding the root causes of your irregular cycle (shorter than 21 days or longer than 45 days). Dive into factors like stress, lifestyle, and hormonal shifts that might be triggering the inconsistency. This knowledge sets the stage for a targeted approach to regain balance. It is always a great idea to consult your healthcare provider to dive into these root causes.
Step 2: Decode Seed Cycling:
This hormone-supporting tool stands out as one of the most popular wellness practices today (and rightfully so!). But what exactly is seed cycling? In essence, seed cycling is a dietary strategy crafted to enhance hormone health significantly. It ranks among the most effective "food as medicine" practices for realigning your menstrual cycle, harmonizing hormonal levels, alleviating menstrual troubles, and even boosting your potential for conception.
Seed cycling involves eating flax, pumpkin, sesame, and sunflower seeds at different times of the month (we make it easy for you!). Theoretically, seed cycling either enhances or inhibits the production of estrogen and progesterone in the body. In turn, balancing and optimizing your hormones, along with relieving symptoms due to hormonal imbalance.
In essence, these particular seeds contain different amounts of lignans and essential fatty acids. Lignans can help bind up excess hormones, and fatty acids are essential for hormone production and balance. As you alternate between seeds, your body works to optimize the nutrients in pumpkin, flax, sesame, and sunflower seeds.
Step 3: Crafting Your Seed Cycling Routine with an Irregular Cycle:
Now, let's dive into the magical world of seed cycling with the moon! Imagine syncing your hormone-boosting journey with the moon's phases – it's like a cosmic dance for your well-being. During Days 1 to 14, aka the New Moon to Full Moon phase, embrace a mix of pumpkin and flax seeds to nurture your body and regulate estrogen levels. As you move through the Follicular phase, these seeds work wonders to prepare you for the next phase. Then, Days 15 to 28, the Full Moon to New Moon phase, call for sunflower and sesame seeds to shine. These seeds, packed with zinc and vitamin E, lend their support during the Luteal phase, helping balance hormones and adding an extra glow to your radiance.
To keep up with the moon's rhythm you can sign up for Funk it's email list (we always send an email on both) or you can download any moon tracker app!
Understanding Post-Birth Control Syndrome (PBCS)
Okay, let's get serious for a second. Post-Birth Control Syndrome (PBCS) isn't just a fancy term; it's your body's way of saying, "Hey, I've got some adjusting to do!" According to the journals of "Endocrine Connections," this syndrome can throw your menstrual cycle into a twirl and have your mood singing the cha-cha. Nourishing your body becomes a key tool in taming these hormonal fluctuations. It is important to note that PBCS is not recognized by all health care practitioners in the United States. It should be noted that many people experience adverse symptoms after coming off of hormonal birth control but it has not been widely studied. This is sad reminder that less than 11% of all research funding goes to women's health.
The Role of Hormones in Your Body: A Harmonious Symphony
Hormones – they're like the conductors of a symphony within your body. Imagine an orchestra with estrogen, progesterone, and testosterone as the main soloists, each with its unique personality. Estrogen takes the spotlight as the diva, steering your reproductive system with grace. Progesterone plays the role of the diplomat, ensuring your menstrual cycle stays on track and ready for potential pregnancy. Then there's testosterone, the rockstar responsible for your libido and even bone health.
But here's where the plot thickens. According to insights from the "Journal of Clinical Endocrinology & Metabolism," these hormone protagonists aren't just backstage performers. They can dramatically influence your mood, energy levels, and even determine if you're flaunting luscious locks or dealing with a bad hair day. Yes, you read that right – hormones have a say in your hair too! So, while they're busy orchestrating this hormonal masterpiece, it's safe to say they're also pulling some unexpected strings in your daily life.
Nourishing Your Body for Hormonal Harmony
1. Nutrient-Rich Diet: The Backbone of Hormonal Regulation
Let's talk vitamins B, D, and E – the real MVPs in the world of hormonal balance. In a study featured in "Advances in Nutrition," their significance in regulating hormones takes the spotlight.
Vitamin B steps up as a catalyst for hormone production, ensuring your body has the resources it needs to keep the hormonal orchestra playing in tune. Meanwhile, vitamin D plays a dual role, not only aiding in hormone regulation but also maintaining a robust immune system. And then there's vitamin E, renowned for its role in cellular health and defense against oxidative stress, a factor that can potentially disrupt the delicate hormonal equilibrium.
In essence, these vitamins form the foundation of your nutrient-rich diet, providing the essential tools your body needs to maintain its hormonal symphony in perfect harmony.
Bonus Cycle Bites has all of these nutrients and was designed to support you after coming off hormonal birth control!
2. Anti-Inflammatory Foods: Nature's Defense Against Inflammation
When it comes to the well-being of your body, inflammation is a key player in both health and discomfort. But fear not, there's an army of foods that are armed and ready to combat inflammation without the need for capes or catchy metaphors. "Current Opinion in Lipidology" sheds light on the effectiveness of specific foods in this role – namely, berries, turmeric, greens, and nuts, forming a powerful lineup against inflammation.
These foods wield an impressive arsenal of compounds that tackle inflammation at its core. Berries, rich in antioxidants like anthocyanins, help quell inflammation by neutralizing harmful molecules. Turmeric's active compound, curcumin, has been widely studied for its potent anti-inflammatory properties. Greens, with their array of vitamins, minerals, and phytonutrients, contribute to an overall anti-inflammatory environment. Nuts, brimming with healthy fats, bring balance to the body's inflammatory responses.
In this nutritional symphony, the anti-inflammatory team doesn't need flashy costumes to make an impact. Their effectiveness is grounded in science, making them an integral part of a diet aimed at reducing inflammation and promoting overall well-being.
3. Gut Health and Hormones
Who knew your gut had a say in your hormones? According to the "Frontiers in Endocrinology," your gut's got a major role in this hormonal blockbuster. Probiotic-packed foods like yogurt and sauerkraut are the supporting actors that keep your gut and hormones in sync.
4. Balancing Macronutrients: The Hormonal Harmony Trio
Let's dive into the world of macronutrients – carbs, proteins, and fats – the building blocks of your daily diet. Instead of swords and capes, these nutrients wield an intricate biochemical dance that influences your hormonal harmony, according to insights from "The American Journal of Clinical Nutrition."
Lifestyle Factors for Hormonal Health
Stress – the not-so-friendly neighborhood villain in your hormonal tale. But hey, there's a superhero squad here too. Foods like ashwagandha and dark chocolate, highlighted in "Phytotherapy Research," swoop in to save the day when stress comes knocking.
Drinking water – the simple yet powerful way to detoxify and keep those hormones in check. "Nutrition Reviews" reminds us that staying hydrated is like giving your body a refreshing spa day, from the inside out.
Practical Tips and Implementation
Before you go all-in with dietary changes or wave goodbye to those pills, consult the pros. Your healthcare team has the insider info on what's best for you, and it's like having a personal advisor in this hormonal maze.
Think of whole foods as the red carpet for your hormones, and processed foods as the bouncers keeping them out of the VIP section. "The American Journal of Clinical Nutrition" warns against the processed pitfalls that could throw your hormones into disarray.
Ready to rock those pots and pans? Plan hormone-friendly meals with recipes that blend taste and science. Picture a spinach-berry smoothie for breakfast, a salmon-quinoa power bowl for lunch, and a tofu-veggie stir-fry for dinner. Dinner and a show – starring your hormones!
Here's the scoop: as you navigate the post-birth control world, nourishing your body is your golden ticket to hormonal harmony. Armed with research-backed insights and the bigger hormonal picture you're ready to embrace this journey with open arms. Nutrient-rich foods, anti-inflammatory warriors, and lifestyle tweaks are your trusty companions on this adventure. So go on, let your hormones dance to their own rhythm while you nourish your body, because who said hormones can't have a little fun?
**REMEMBER to always talk to your healthcare professional and work with a provider that you trust to make the best decision for you. This blog is for educational purposes only, it is not medical advice.**
]]>Fed up with battling hormonal acne and feeling like your skincare products are doing the work? Well, it might be time to tackle this pesky problem from the inside out with a hormone-balancing diet! In this blog, we're gonna serve up some science-backed foods and tips to kick hormonal acne to the curb.
What Causes Hormonal Acne? Hormonal acne is no joke, and it's all about those hormone fluctuations, especially those androgens like testosterone. These little troublemakers crank up the sebum production and clog our precious hair follicles, causing those pesky breakouts. These breakouts can increase during puberty, menstrual cycles, pregnancy, PCOS, and menopause. On the other side genetics, stress, diet, and even our choice of skincare products can jump on the acne bandwagon too. Stress is like that annoying roommate who messes with your hormones, churning out more cortisol than we need. And don't get us started on fasting and imbalanced blood sugar, inviting even more acne! With a little expert guidance, we can kick those acne bullies to the curb and get our skin back on track.
Incorporate Hormone-Balancing Foods: Time to load up on some acne-fighting superheroes! Sweet potatoes are bursting with vitamins and antioxidants to keep your skin healthy and your hormones in check. Broccoli, the cruciferous veggie champ, brings its beneficial compounds to the party, supporting your hormonal health like a boss. Berries are the antioxidant queens, slashing inflammation and supporting your skin's journey to clearville. And the citrus fruit squad joins the team, delivering vitamin C for collagen production and overall skin health. Last but not least, fatty fish like salmon and mackerel swoop in with their Omega-3 fatty acids to tackle inflammation and promote skin healing. Teamwork makes the dream work!
Discover Food Intolerances and Reduce Inflammation: Alright, let's get real - research says there's a spicy little connection between hormonal acne and inflammatory foods, although it's not written in stone. Hormonal acne is like a hormonal circus with androgens calling the shots, leading to more oil and clogged pores. But inflammation wants a piece of the action too! A diet high in inflammatory junk might crank up the pro-inflammatory molecules and make acne even crankier. On the flip side, going anti-inflammatory with whole, nutrient-packed foods can be the superhero your skin needs. Bring on the glow!
Seed Cycling for Hormonal Acne: Get ready for some seed cycling magic! Check this out - Funk It's customers went from acne to clear skin after three consistent cycles! Seed cycling is like a dance with your menstrual cycle. In the first half (days 1-14), you'll rock out with freshly ground flaxseeds and pumpkin seeds. When you hit the second half (days 15-28), switch gears with freshly ground sesame seeds and sunflower seeds. Grind 'em fresh and sprinkle them in smoothies, yogurt, salads, or even oatmeal. Your menstrual cycle is your dance partner here, so keep track and give it three months to see the magic unfold. Your hormones will be shimmying with joy!
Blood Sugar Balance: Blood sugar and hormonal acne are closely linked, and understanding this connection can help us make informed choices for clearer skin. When we consume sugar with out protein and fat, our blood sugar levels spike rapidly, prompting the release of insulin to bring them back down. Unfortunately, increased insulin levels can influence other hormones, like androgens, leading to more sebum production and clogged pores, which in turn can trigger acne breakouts. Additionally, the rollercoaster of blood sugar fluctuations can cause inflammation in the body, exacerbating acne. To maintain blood sugar balance and support hormonal health, it's crucial to opt for whole, nutrient-dense foods that have a gradual impact on blood sugar levels. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help stabilize blood sugar, reduce the risk of hormonal acne flare-ups, and promote clearer, healthier skin.
Limit Caffeine and Alcohol: Now, let's talk caffeine and booze. The jury's still out on their role in hormonal acne. Some say alcohol could mess with your hormone balance and liver function, while caffeine might mess with your cortisol levels and sleep patterns. But hey, it's not all doom and gloom. A balanced lifestyle with proper skincare, a rockin' diet, and stress management can be the hormonal acne-busting dream team. A little moderation goes a long way!
What About Dairy? Let's spill the milk tea - dairy may be cozying up with your hormonal acne. The hormones and growth factors in milk, like insulin-like growth factor 1 (IGF-1), can stir up androgen production, leading to more oil and pimples than you bargained for. Not everyone's affected, but studies say dairy might be the acne villain for some. If you're suspicious, cut back on dairy or give it the boot and chat with a pro for alternative dietary options. Your skin will thank you for making it feel dairy-free fabulous!
We Can't Forget about Stress and Sleep: Stress and sleep are key players in the world of hormonal acne. When stress comes knocking, it triggers the release of cortisol, our stress hormone, which can wreak havoc on our hormonal balance. This hormonal chaos can send a signal to those pesky acne breakouts, inviting them to the party. On the other hand, when we don't catch enough quality sleep, our body's natural hormonal rhythms get disrupted. Important hormones like melatonin and growth hormone are affected, and our skin might start acting out with inflammation and increased acne flare-ups. We've got some tricks up our sleeves to wrangle that stress and score some well-deserved beauty sleep. Engaging in relaxation techniques like deep breathing, meditation, or yoga can help keep cortisol in check. And when it comes to sleep, create a bedtime routine and create a sleep-friendly environment to coax your body into a restful state. By giving our hormones the love and care they need, we can send those acne bullies packing and say hello to clearer, happier skin. So, let's face stress head-on, tuck into dreamland, and show those hormones who's boss - acne, you've met your match!
Get to the Root Cause with Professional Guidance: Time to call in the pros! Team up with a healthcare rockstar who knows their way around hormonal health. They'll dig deep into your hormonal acne drama and whip up a personalized game plan to put those zits in their place. It's like having a hormonal acne detective on your side!
Conclusion: Don't let hormonal acne take the wheel. Kick it to the curb with a hormone-balancing diet and some expert guidance. You'll be flaunting that clear, radiant skin like a boss! Sayonara, hormonal acne - we ain't got time for your drama! So let's embrace that natural glow and show the world your hormone-happy skin! You've got this!
]]>The intricate relationship between sleep and hormones is an important part of overall health and often is overlooked. Hormones, which are chemicals in our bodies that regulate various functions, can be significantly influenced by the quality and quantity of sleep we get. Likewise, hormones can affect our ability to achieve restful sleep. Understanding this connection is crucial for maintaining a healthy hormonal balance and overall well-being.
How Sleep Impacts Hormones:
Stress Hormone Regulation
Cortisol, the primary stress hormone, is influenced by sleep. Insufficient sleep can disrupt the natural rhythm of cortisol levels, leading to imbalances and increased stress levels.
Growth Hormone Release
Growth hormone, essential for growth, tissue repair, and muscle development, is primarily released during deep sleep stages. Disruptions in sleep can interfere with the release of growth hormone, impacting metabolism and hormonal balance.
Appetite Hormone Control
Sleep influences the regulation of appetite hormones such as ghrelin and leptin. Inadequate sleep can disrupt the balance of these hormones, leading to increased hunger, cravings, and potential weight imbalance.
Reproductive Hormone Function
Sleep plays a crucial role in maintaining healthy levels of reproductive hormones like estrogen, progesterone, and testosterone. Sleep disturbances can negatively impact the production and regulation of these hormones, potentially affecting menstrual regularity, fertility, and sexual function
Insulin Sensitivity
Optimal sleep is important for maintaining proper insulin sensitivity. Lack of sleep or poor-quality sleep can impair insulin function, potentially leading to insulin resistance, a condition that affects blood sugar regulation.
Impact of the Menstrual Cycle on Sleep
Seed cycling is a natural method of balancing hormones that involves consuming specific seeds during different phases of the menstrual cycle. We know seed cycling can be a little confusing at first so we creates a seed cycling chart that provides a guide for which seeds to consume during each phase, based on the hormonal fluctuations that occur.
What is the Seed Cycling?
Seed cycling is a practice that helps you support your hormones naturally by consuming specific seeds during different phases of the menstrual cycle. The two phases of the menstrual cycle are the follicular phase (days 1-14) and the luteal phase (days 15-28).
During the follicular phase, estrogen levels are increasing and during the luteal phase, progesterone levels are increasing. The seed cycling chart will show you the recommend seeds during each phase to support the hormonal changes that occur.
For the follicular phase, the recommended seeds are flax seeds and pumpkin seeds. For the luteal phase, the recommended seeds are sesame seeds and sunflower seeds.
Menstural Phase (Days 1-4ish) | 1 tbsp flax seeds+ 1 tbsp pumpkin seeds |
---|---|
Follicular Phase (Days 5ish-13ish) | 1 tbsp flax seeds+ 1 tbsp pumpkin seeds |
Ouvlation (Day 14ish) | 1 tbsp flax seeds+ 1 tbsp pumpkin seeds |
Luteal Phase (Days 15ish-28ish) | 1 tbsp sesame seeds + 1 tbsp sunflower seed |
Please note that every woman's menstrual cycle is unique and can vary in length, flow, and symptoms.
Benefits of Seed Cycling
Seed cycling offers a variety of benefits for women, including regulation of menstrual cycle and hormone balance, reduction in PMS symptoms, improvement in fertility and conception, and reduction in menopausal symptoms. Flax seeds contain lignans and fiber, which can help eliminate excess estrogen from the body. Pumpkin seeds contain zinc, which is essential for progesterone production. Sesame seeds contain lignans and vitamin E, which can help balance estrogen and progesterone levels. Sunflower seeds contain selenium, which can help improve progesterone levels.
One study published in the Journal of Ethnopharmacology found that consuming sesame seeds during the luteal phase of the menstrual cycle improved menstrual pain and duration in women with primary dysmenorrhea. Another study published in the Journal of Nutrition found that consuming flax seeds improved estrogen levels in postmenopausal women.
How to Incorporate Seed Cycling into Your Diet
To incorporate seed cycling into your diet, simply consume the recommended seeds during each phase of your menstrual cycle. You can add seeds to your meals or snacks, such as adding flax seeds to your smoothie or sprinkling pumpkin seeds on your salad.
Why Does Egg Quality Matter?
As mentioned, egg quality is typically overlooked—unless pregnancy is on the horizon! However, egg quality plays a significant role in the regularity and health of menstruation. On a monthly basis, healthy eggs can contribute to a normal cycle length and proper hormone production. However, irregular or abnormal menstruation is typically a sign of underlying health problems, and egg quality is one of the contributing factors.
What Leads To Poor Egg Quality?
Inevitably, the quality of a woman’s eggs declines as she ages. However, other factors can accelerate this timeline. For example, unhealthy lifestyle habits (smoking, excessive alcohol consumption, poor nutrition, blood sugar imbalances, etc.). Hormone-related conditions, like endometriosis and ovarian cysts, can impact eggs too. In turn, all of these factors can lead to menstrual irregularities. Luckily, eating a balanced diet—rich in nutrients and healthy fats—can help improve egg quality. In turn, this promotes healthy menstruation.
Egg Quality For Fertility
When it comes to fertility, high-quality eggs have the best chance of developing into an embryo, implanting in the uterus, and resulting in a successful pregnancy. In other words, when a woman’s eggs are genetically “normal,” a woman is more likely to conceive and carry to term.
How Do You Test For Egg Quality?
Fertility doctors can draw blood at any time during a woman's cycle to measure anti-mullerian hormone (AMH). High levels of AMH indicate a strong ovarian reserve. However, low levels of AMH can mean one of two things: fewer eggs available or problems with egg quality. Additionally, the only way to know if an egg is chromosomally normal is to attempt to fertilize it. If fertilization is successful, then a specialist can perform a genetic test on the embryo.
Which Nutrients Improve Egg Quality?
As mentioned, female egg quality plays a vital role in overall menstrual health. Below are a few nutrients that can help improve egg quality.
FOLATE: Folate is a B vitamin that is essential for fetal development during pregnancy. It is also important for healthy egg development. Folate helps reduce the risk of birth defects such as neural tube defects, which occur in the first few weeks of pregnancy. Whole food sources of folate include leafy greens, citrus fruits, and beans.
OMEGA-3 FATTY ACIDS: Not only do Omega-3 fatty acids support healthy egg development, but they also help reduce inflammation in the body. And, too much inflammation can damage eggs and reduce fertility. Good sources of omega-3 fatty acids include fatty fish such as salmon, sardines, and mackerel, as well as chia seeds, flaxseeds, and walnuts.
VITAMIN D: Vitamin D is essential for healthy bones and can also help improve egg quality. Good sources of vitamin D include fatty fish, egg yolks, and fortified dairy products. The body can also produce vitamin D when bare skin is exposed to sunlight.
IRON: Iron is important for healthy blood flow and can also help improve egg quality. Good sources of iron include pastured red meat, organic poultry, wild-caught fish, beans, and leafy greens.
COENZYME Q10: Coenzyme Q10 is an antioxidant. It’s important for energy production. It can also help improve egg quality! Good sources of this nutrient include fatty fish, organ meats, and whole grains.
L-ARGININE: L-arginine is an amino acid. It helps improve blood flow to the reproductive system, promoting healthy egg development. L-arginine is present in meat, dairy products, and nuts.
Foods To Eat For Egg Quality
Without further ado, below are nutrient-dense foods to eat for egg quality. Aim to incorporate these into a well-rounded, balanced diet!
Foods To Limit For Egg Quality
To recap—a nutritious diet is foundational for reproductive health. Non-starchy vegetables, healthy fats, complex carbs, and lean protein can help improve egg quality. Additionally, it’s helpful to minimize ultra-processed foods and inflammatory fats (i.e. canola oil). But with that in mind, deprivation isn’t the goal. It’s equally important to relish the foods you love. There’s room for a little bit of everything (including sugar!). Along with a consistent exercise routine, stress management, and getting adequate sleep, you can support a healthy menstrual cycle.
Daily rituals can have a powerful impact on our overall health and well-being, including supporting balanced hormones. But what exactly are rituals and why are they important?
A ritual is a practice or habit that is done with intention and mindfulness. It can be something as simple as making your bed in the morning or brewing your morning coffee, but by adding intention and presence to these actions, they become rituals. When done consistently, rituals can bring peace, energy, warmth, and other positive benefits to our lives.
There are three key components to building rituals: intention, frame of mind, and presence. First, set an intention for what you hope to gain from the ritual. Second, consider your frame of mind and use your imagination to create a new perspective. Lastly, focus on being present in the moment and slowing down to appreciate what holds meaning for you. For those who may feel overwhelmed by adding another activity to their daily routine, the key is to start small and build on existing habits. Take note of the things you already do consistently, such as making your bed or brushing your teeth, and consider how you can add a layer of intention and mindfulness to these actions to create a ritual.
When it comes to supporting our menstrual cycle, incorporating rituals can be particularly beneficial. By lowering stress and adding nourishment to our lives, rituals can help balance hormones and support each phase of the menstrual cycle.
Menstruation Phase Ideas:
Snack: Prepare a warm bowl of soup with ground flax and pumpkin seeds. Take a moment to be grateful for the nourishment you're providing your body.
Activity: Light a candle, cozy up on the couch, and take some quiet time for yourself. Read a book or magazine instead of watching TV.
Follicular Phase Ideas:
Snack: Sprinkle ground flax and pumpkin seeds on top of chia pudding with stewed berries and granola. Eat your snack without distractions.
Activity: Make your morning tea or coffee with mindfulness and take time to appreciate the warmth and aroma of your drink.
Ovulatory Phase Ideas:
Snack: Snack on ripe avocado with ground sunflower and sesame seeds, sea salt and olive oil. Take a moment to appreciate the nourishment your body is receiving.
Activity: Make plans with a friend to do an uplifting and fun activity together, like a workout class or creative writing session. Take the time to appreciate the friendship and bond you share.
Luteal Phase Ideas:
Snack: Prepare a hearty bowl of chili with ground sunflower and sesame seeds, beans, and sweet potatoes. Take a moment to be grateful for the abundance in your life.
Activity: Focus on self-care at bedtime. Use essential oils to massage your feet, and take time to acknowledge the things you are grateful for in your life before you fall asleep.
In conclusion, daily rituals can play a powerful role in supporting our overall health and well-being, including balanced hormones. By adding intention, frame of mind, and presence to our daily habits and practices, we can create personalized rituals that align with our menstrual cycle and bring more joy, better health, and less stress to our lives
Maximize the Physical and Emotional Changes of Your Menstrual Cycle
The menstrual cycle is a natural biological process that occurs during our reproductive years. It is divided into four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Understanding the physical and emotional changes in each phase can greatly impact your sexual pleasure. This blog post will guide you on how to align your sexual pleasure with your menstrual cycle phases.
Menstrual Phase: This phase usually lasts for 3-7 days and involves the shedding of the uterine lining. During this time, energy levels may be low, and feelings of tiredness and emotional fluctuations may occur. This is not the ideal time for high-intensity activities (unless that feels good to you). Instead, prioritize self-care activities such as rest, relaxation, and gentle exercise. Engage in activities that bring comfort, such as yoga, meditation, or reading. Bonus - research has shown that orgasms can help alleviate menstrual cramps and headaches.
Follicular Phase: This phase starts after the menstrual phase and lasts for approximately 14 days. Energy levels start to increase, and motivation and optimism may be higher. This is an ideal time for new projects and tasks that require more focus and energy. More intense physical activities, such as weightlifting or cardio, can also be pursued. Explore new experiences in and out the bedroom and discover what brings you pleasure. With higher estrogen levels and more energy during this phase, this is a great time to experiment and understand your sexual preferences.
Ovulatory Phase: This phase lasts for about 24-36 hours and involves the release of an egg from the ovary. During this time, body temperature rises and feelings of confidence and sociability may be experienced. This is an ideal time to socialize with loved ones or engage in activities that boost self-esteem. With peak testosterone levels and increased lubrication, sexual drive may also be higher during this phase. Use this opportunity to continue exploring new experiences and take advantage of the increased energy levels.
Luteal Phase: This phase begins after the ovulatory phase and lasts for roughly 12-14 days. Body temperature rises and feelings of anxiety, stress, and emotional fluctuations may occur (seed cycling can support this!). Focus on self-care activities and prioritize rest and relaxation. Toward the second half of this phase, a decrease in energy levels may be experienced, and a stronger emotional connection during sexual experiences may be desired. Indulge in slow and steady pleasure, such as sensual baths, cuddling, massages, and other relaxing activities.
It's important to keep in mind that everyone's menstrual cycle is unique and these are only general guidelines. Always listen to your body and pay attention to how you feel during each phase. Additionally, it is normal for some individuals to experience a decrease in sexual desire during menstruation.
By aligning your sexual pleasure with your menstrual cycle, you can support your body and make the most of the physical and emotional changes that each phase brings. Prioritize self-care and self-awareness, and embrace each phase of your menstrual cycle as a journey towards sexual discovery and satisfaction.
]]>It's important to prioritize hormone health in order to maintain overall wellness. At Funk It, we believe in using science-backed methods to support hormone balance rather than relying on fads. Here are some simple ways to support your hormones in the new year:
Remove toxins: Endocrine disrupting chemicals (EDCs) found in products like plastics, cosmetics, and cleaning products can interfere with hormone function. To limit exposure to EDCs, check the ingredients in your skin and beauty products and opt for cleaner alternatives.
Eat to nourish: Diet culture often promotes restriction, but as women and menstruators, it's important to prioritize nourishment to support hormone balance. Eat a variety of whole, unprocessed foods and listen to your body's hunger and fullness cues. Seed cycling is a great way to get in extra nutrients and sync your food with your cycle!
Prioritize sleep: Adequate sleep is crucial for hormone regulation. Aim for 7-9 hours of sleep per night and create a sleep-friendly environment to support restful sleep.
De-stress with sound: Chronic stress can elevate cortisol and adrenaline levels, disrupting hormone balance. Sound baths and psychoacoustic experiences can help to reduce stress and promote hormone balance.
Support your liver: Your liver plays a crucial role in hormone regulation. To keep it functioning optimally, be mindful of your alcohol consumption and try to keep blood sugar levels balanced by pairing complex carbs with protein and/or fat.
Maintain lymphatic health: The lymphatic system helps to remove congestion and waste from the body. Practices like lymphatic drainage massage and dry brushing can help stimulate this system and support hormone balance.
Remember, hormone health is a lifestyle, not just a trend. By incorporating these practices into your routine, you can support your hormone healing journey in the new year.
The liver is a powerhouse organ. It does everything—and more. In many ways, it operates similarly to the engine of a car. The liver is the body’s primary filtration system, converts toxins into waste (very helpful for hormone health!), cleanses the blood, metabolizes nutrients, and adjusts cholesterol levels. Additionally, the liver provides the body with some of its most important proteins. As such a fundamental piece of the body’s overall structure, supporting the liver is key. Without further ado, let’s dive into practical diet and lifestyle tips to keep your liver functioning well.
While your liver may not always be top of mind, a malfunctioning liver is less than ideal. In fact, if your liver stops working, toxins would accumulate, you wouldn’t be able to digest your food, and medications would never leave your body. In fact, you can’t live a week without your liver Yikes. So, below are a few ways to support your liver health and minimize the risk of liver disease.
Be mindful of alcohol consumption.
For women, just two ounces a day of hard liquor can begin to scar the liver.And, did you know that women are more susceptible than men to alcohol’s repercussions? In part, we can thank physiological differences in our chemistry and body structure. In comparison to men, women’s bodies contain proportionately less water and more fat. Because water dilutes alcohol and fat retains it, women’s organs are exposed to higher concentrations of alcohol—for longer periods of time.
Eat to balance blood sugar.
When it comes to avoiding nonalcoholic fatty liver disease, blood sugar balance is key. The liver both stores and manufactures glucose, but consuming too much glucose—in the form of refined carbohydrates and sugar—can disrupt the liver’s ability to naturally regulate blood sugar levels. When in doubt, pair complex carbs (sweet potatoes, bananas, apples, rice, etc.) with protein (hard boiled eggs, cottage cheese, deli turkey, tempeh, etc.) and / or fat (avocado, olives, full-fat cheese, etc.). Fiber is also crucial for liver health!
Move your body.
A combination of both aerobic exercise (think: jogging, cycling, swimming, etc.) and anaerobic movement (weight training) is best for liver function. Aerobic exercise focuses on your cardiovascular system, speeding up the delivery of oxygen to your liver. And anaerobic exercise improves overall strength in bones and muscles. This is important because liver disease often leaves bones susceptible to osteoporosis. Exercise is key for balanced hormones, too!
How Does Liver Health Impact Female Hormones?
If your liver is not functioning optimally—or if you have a liver condition—then your liver may not be able to properly remove estrogen at its normal rate. That means estrogen can be poorly metabolized and can get reabsorbed in the body, leading to a hormonal imbalance. Hello, estrogen dominance. Furthermore, a woman with a sluggish liver can experience other hormone-related woes: heavy or clotted periods, irregular periods, fibroids, hot flashes, and more.
Seed Cycling For Liver Health
If you’re new to seed cycling, welcome! See here for our beginner’s guide. When it comes to liver health, seed cycle can be a supportive dietary practice. Particularly during the second phase of your cycle (luteal phase), sesame seeds and sunflower seeds (foods rich in selenium!) help boost progesterone help detox the liver of excess estrogen.
5 Foods To Keep Your Liver Healthy
Fatty Fish: Oily or fatty fish, such as salmon and trout, is a great source of omega-3 fatty acids. In certain cases, nonalcoholic fatty liver disease (NAFLD) is associated with diets that are too high in omega-6 fats and too low in omega-3 fats. So, eating more oily fish can help adjust this balance. Omega-3 fats may slow the progression of NAFLD..
Red grapes: Currently in season, grapes contain fiber and antioxidants. Specifically, grapes contain an antioxidant called resveratrol, which may help prevent further liver damage in people with NAFLD. Studies show that people with NAFLD who take resveratrol supplements made from grape extract may have less inflammation.
Cruciferous veggies: Cauliflower, broccoli, and Brussels sprouts may help increase the liver’s natural detoxification enzymes and protect it from damage. Cruciferous vegetables may also improve blood levels of liver enzymes. Plus, they contain antioxidants and phytochemicals that may help prevent liver cancer.
Beans: To support the liver, the American Liver Foundation recommends reducing saturated fat and red meat. One way to do this is to occasionally replace red meat with beans, lentils, and chickpeas. These legumes are low in saturated fat and are a source of fiber, which is a winning combination that protects liver health.
Coffee: Although coffee often gets a bad rap, it can support liver health! To simultaneously support hormone health, it’s best to drink high quality coffee after breakfast. Coffee has anti-inflammatory and antioxidant properties, and both decaf and caffeinated coffee seem to be beneficial. Studies show that diterpenes in coffee may help with detoxifying actions, which can be beneficial for people with liver fibrosis and cirrhosis.
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]]>Whether your first seed cycling kit just arrived—or you stumbled upon this article in the pursuit of female health—welcome. Here at Funk It, we don’t shy away from a holistic approach to wellness. In fact, it’s in our ethos. From helping you heal your hormonal acne, to minimizing your PCOS symptoms, we want to empower you to take your health into your own hands.
Admittedly, certain things are more woo-woo than others. We get it. But being open to what does (and doesn’t) work for your body is the beauty of bio-individuality. There’s no better time to experiment, get curious, and be inspired. So today, we’re bringing you a new habit to add to your repertoire: seed cycling.
WHAT IS SEED CYCLING?
This hormone-supporting tool is one of the top trending wellness practices (and for good reason!). So, what is seed cycling? Seed cycling is a dietary remedy, designed for better hormone health. It’s one of the best food as medicine habits for getting your cycle back on track, balancing hormones, minimizing period woes, and increasing your chances of conceiving.
What Does Seed Cycling Do?
This hormone-supporting tool is one of the top trending wellness practices (and for good reason!). As a dietary remedy, seed cycling is designed for better hormone health. It’s one of the best food as medicine habits for all-things menstrual health:
Seed cycling involves eating flax, pumpkin, sesame, and sunflower seeds at different times of the month (we make it easy for you!). Theoretically, seed cycling either enhances or inhibits the production of estrogen and progesterone in the body. In turn, balancing and optimizing your hormones, along with relieving symptoms due to hormonal imbalance.
In essence, these particular seeds contain different amounts of lignans and essential fatty acids. Lignans can help bind up excess hormones, and fatty acids are essential for hormone production and balance. As you alternate between seeds, your body works to optimize the nutrients in pumpkin, flax, sesame, and sunflower seeds.
This hormone-supporting tool is one of the top trending wellness practices (and for good reason!). As a dietary remedy, seed cycling is designed for better hormone health. It’s one of the best food as medicine habits for getting your cycle back on track, balancing hormones, minimizing period woes, and increasing your chances of conceiving.
One of the best things about seed cycling is that it can be beneficial for any state of a woman’s life. However, we often suggest it to women who are in the process of coming off hormonal birth control as a way to get their cycle back, naturally, and improve hormonal health.
Before we dive into how to seed cycle, where are you at in your menstrual cycle? Knowing which phase you’re in will guide which seeds to start with.As a refresher, these are the four distinct phases of the menstrual cycle: menstrual, follicular, ovulatory, and luteal.
Keep in mind that everyone's cycle is different, and it is normal for lengths to vary. Your cycle may be longer or shorter than the phases listed above. If your menstrual cycle is absent or irregular (less than 20 days or longer than 40 days), you can use the moon phases to seed cycle. More on this, below!
Taking a step back, your cycle has two main phases: follicular and luteal. These are the two main phases we want to focus on for seed cycling.
When: Days 1-14 of your cycle. During this phase, you need a balanced amount of estrogen to build the uterine lining.
What Seeds: 1 tablespoon ground pumpkin seeds and 1 tablespoon ground flax seeds, daily (2 tablespoons total). Use Funk It’s Nurture seeds.
PUMPKIN SEEDS are rich in zinc, which aids in progesterone production and supports healthy testosterone levels. They’re also rich in antioxidants, which help protect your ovaries, eggs, and reproductive system as a whole.
FLAX SEEDS contain lignans, which aid in estrogen release, meaning they bind excess estrogen and help eliminate it to support ideal estrogen levels. Both flax and pumpkin seeds are rich in omega-3 fats, which encourage uterine blood flow and maintain healthy cell membranes.
When: Days 15-28 of your cycle – during this phase, the corpus luteum starts to release progesterone, which is a sex hormone that helps thicken the uterine lining and prepare it for implantation.
What Seeds: 1 tablespoon ground sesame seeds and 1 tablespoon ground sunflower seeds (2 tablespoons total). Use Funk It’s Radiate seeds.
SESAME SEEDS are rich in zinc, which aids in progesterone production. They also contain lignans, which help block excess estrogen, and they have a slew of other benefits, including the ability to lower inflammation.
SUNFLOWER SEEDS contain selenium, which helps improve liver function and remove excess estrogen. They also contain vitamin E, which stimulates progesterone production.
Yes! follow the phases of the moon..
NEW MOON TO FULL MOON
Radiate seeds (ground flax and pumpkin seeds).
Day 1 of your cycle would begin with the new moon. Days 1-14 (new moon to full moon), eat pumpkin seeds and flax seeds.
FULL MOON TO NEW MOON
Nurture seeds (ground sesame and sunflower seeds).
Days 15-28 (full moon to new moon), eat sunflower seeds and sesame seeds.
Read more on seed cycling with the moon, here.
There are plenty of anecdotal accounts of seed cycling’s usefulness, and the scientific evidence is growing! In this study, 18 women were encouraged to eat their normal diet for three menstrual cycles and then consume flax seeds (along with their typical diet) for the next three cycles. When they compared the data, the researchers found that there there a total of three anovulatory cycles (no ovulation) among the 36 cycles the women experienced before eating flax seeds, and there there no anovulatory cycles after! Not only is ovulation important for a healthy menstrual cycle, but it’s imperative for those trying to conceive. There has also been a recent study that looked at the practice of seed cycling regards to PCOS symptoms and consuming the seeds! It is exciting to see more time and money being invested into more holistic approaches to support the menstrual cycle!
Yes! It's important to grind the seeds first so our body can digest them properly. Whole seeds can be very hard to digest. By grinding the seeds, we ensure our body fully absorbs all the nutrients.
This varies from woman to woman, but typically 3 months of consistent (daily seed cycling). The longer you seed cycle, the more you’ll reap its benefits!
We recommend in the fridge or freezer.
The sky’s the limit! You can find a variety of recipes here. Otherwise, you can add them to your smoothie, oatmeal, cereal, yogurt bowl, chia pudding, or salad.
We always recommend talking to your doctor about anything that you are doing while pregnant. The seeds can be a great boost in nutrients but there is no need to cycle them as pregnancy has different needs than the menstrual cycle!
We always recommend checking with your doctor before making any changes to your routine but seed cycling can be a great way to ease your body back into it’s flow and support your hormones postpartum! If your cycle has not returned you can follow the moon cycle!!
As women and menstruators, we’re conditioned to believe that having a period is a painful, frustrating experience. Good news is—it doesn’t have to be! In fact, our goal is to empower you to take your cycle into your own hands. Knowledge is power. Get to know your flow and your flow will become a seamless part of your life. Let’s dive in.
Each month—during the years between puberty and menopause—a woman’s body goes through a number of changes. In part, to prepare for a possible pregnancy. This series of hormone-driven events is called the menstrual cycle.
During each menstrual cycle, an egg develops and is released from the ovaries. The lining of the uterus builds up. If conception doesn’t happen, the uterine lining sheds. Hello, period! And thus, the cycle starts again. The length of each phase can differ from woman to woman, and it can change over time.
4 Phases Of The Menstrual Cycle
As women and menstruators, our bodies work similarly to the seasons. Throughout the month, our energy rises and falls. At times, we feel more energized (think: spring and summer). Other times, we crave solitude (think: fall and winter). Just like the seasons, the menstrual cycle has four distinct phases: menstrual, follicular, ovulatory, and luteal.
Keep in mind that everyone's cycle is different, and it is normal for lengths to vary. Your cycle may be longer or shorter than the phases listed above.
How Long Should My Menstrual Cycle Be?
This depends. For context, the length of your menstrual cycle is calculated from the first day of your period to the day before your next period starts. Your cycle might come every 21 to 35 days and last 3-7 days. If your cycle is longer or shorter, don’t fret. Irregular cycles aren’t uncommon, but that’s where everything from proper sleep, blood sugar balance, and seed cycling can help! Although variability is common, a very healthy cycle is 28-30 days with bleeding lasting approximately five days.
The Menstrual Phase
Phase one: your menstrual cycle begins. It starts when an egg—from the previous cycle—isn’t fertilized. Because pregnancy hasn’t taken place, estrogen and progesterone drop. The thickened lining of your uterus, which would support a pregnancy, is no longer needed. And so, it sheds. During your period, you release a combination of blood, mucus, and tissue from your uterus.
Foods to focus on include high-quality animal protein, avocado, leafy greens, ginger, and dark chocolate. This is when you incorporate your Nurture seeds.
The Follicular Phase
The follicular phase starts on the first day of your period (there is some overlap with the menstrual phase). It ends when you ovulate. During this phase, the follicle-stimulating hormone (FSH) stimulates your ovaries to produce around 5-20 small sacs. These are called follicles. Each follicle contains an immature egg. Only the healthiest egg will eventually mature (on rare occasions, you may have two eggs mature). The rest of the follicles are reabsorbed into the body. The maturing follicle sets off a surge in estrogen that thickens the lining of your uterus. This creates a nutrient-rich environment for a potential embryo to grow.
Foods to focus on during the follicular phase include green vegetables, nuts, seeds, eggs, fish, and legumes. This is also when you incorporate your Nurture seeds.
The Ovulatory Phase
Rising estrogen levels during the follicular phase trigger the pituitary gland to release luteinizing hormone (LH). This is what starts the process of ovulation. Ovulation is when your ovary releases a mature egg. The egg travels down the fallopian tube toward the uterus to be fertilized by sperm. The ovulation phase is the only time during your menstrual cycle when you can get pregnant. You can tell you’re ovulating by symptoms like these:
Ovulation happens at around day 14 if you have a 28-day cycle—right in the middle of your menstrual cycle. It lasts about 24 hours. After a day, the egg will die or dissolve if it isn’t fertilized.
Foods to focus on during ovulation include asparagus, Brussels sprouts, chard, dandelion greens, okra, and spinach. Additionally, antioxidant-rich fruits, such as raspberries, strawberries, and coconut help support further detoxification of rising hormones in the liver.
The Luteal Phase
After the follicle releases its egg, it changes into the corpus luteum. This structure releases hormones—mainly progesterone, and some estrogen. The rise in hormones keeps your uterine lining thick and ready for a fertilized egg to implant.
If you do get pregnant, your body will produce human chorionic gonadotropin (hCG). It helps maintain the corpus luteum and keeps the uterine lining thick. If you don’t get pregnant, the corpus luteum will shrink away and be resorbed. This leads to decreased levels of estrogen and progesterone, which causes the onset of your period. The uterine lining will shed during your period. The luteal phase lasts for 11-17 days.
Foods to focus on during the luteal phase include lean protein, cauliflower, cucumber, squash, sesame seeds, spinach, and brown rice.
Why Is My Menstrual Cycle Irregular?
As mentioned, everyone’s menstrual cycle is different. Some people get their period at the same time each month. Others are moreirregular. Some women bleed more heavily or for a longer number of days than others. Your menstrual cycle can also change during certain times of your life. That said, it’s really helpful to track your periods. Eventually, the goal is to sync your cycle with your life. Any of these things can alter your menstrual cycle:
This is not an exhaustive list of reasons why a menstrual cycle can be irregular. If you sense your period is irregular (short, long, existent, or you spot between cycles, please reach out to your healthcare provider.
Master Your Menstrual Cycle With The Best Period Books
Below are our top five books for menstrual cycle healing, creativity, and soul nourishment. These are all great reads for the inner-autumn, pre-menstrual time period—aka, your luteal phase.
Yes, your menstrual cycle is a vital sign! In this book, you’ll learn what a normal cycle looks like, the best way to chart your cycle, natural methods for managing period pain / PMS, and so much more.
This is all about discovering that your power lies in the rhythm of your menstrual cycle. Through this book, you’ll connect with your body on a deeper level. In turn, finding healing, balance, and wholeness.
If you’re new to understanding your period and how the rest of your lifestyle impacts your cycle, read this.
Transform your periods using all-natural solutions like diet, vitamins, and hormone-balancing nutrition. This is an all-encompassing period repair manual.
This is a phenomenal resource for women and menstruators of all ages. This book is packed with well-researched and accurate information. By reading this, you’ll be surprised by how much we were never taught about the female body (and you’ll now be empowered to take care of it)
Maca + Seed Cycling Chia Pudding w/ Oat Hause Granola Butter
Base
🍓1 cup coconut milk
🍓 4 tbsp chia seeds
🍓 1 teaspoon Organic Maca Powder
🍓 1/2 tbsp maple syrup
🍓 1 tsp vanilla extract
Toppings
🍓 1 - 2 tbsp Original Oat Haus Granola Butter
🍓 2 tbsp Funk It Seed Cycling Seeds
Directions:
Mix all of the base ingredients into a glass jar and stir until combined
Cover and let sit overnight
Add Granola butter + Funk It Seeds and enjoy
Oat Haus x Funk It Hormone Friendly Recipe Collab <3
We teamed up with Oat Haus this month to make a delicious dietitian-approved maca & seed cycling chia pudding! Get 15% off Oat Haus Granola Butter with code FUNKHAUS!
Did you know that your body actually has different needs depending on where you’re at in your cycle? It’s true! But don’t worry - you don’t have to spend hours curating the perfect cyclical diet. A few simple tweaks can help you support your body and your sense of balance.
The idea that certain food and lifestyle tweaks can regulate your cycle, decrease PMS symptoms, and optimize fertility is nothing new. In fact, it’s sometimes called cycle syncing and it has been around for years. We think it makes complete sense; as women, our hormones are constantly fluctuating throughout the month. Why wouldn’t we eat in a way that best protects that hormonal balance?
Today, we’re breaking down some of the foods to focus on during each phase of your cycle.
The Menstrual phase (~days 1-7)
What’s happening: At the beginning of the menstrual phase, energy is low and hormone levels are at an all-time low, too. Gradually, estrogen starts to increase.
What to eat: Opt for warm, nourishing foods. Think stews and soups, plus iron-rich foods like leafy greens or grass-fed meat. Also aim to get omega-3 fats (from flax, pumpkin seeds, or wild-caught fish) to help improve PMS symptoms. Flax seeds and pumpkin seeds also naturally increase estrogen levels (a good thing in this case!).
The Follicular phase (~days 8-14)
What’s happening: Estrogen and FSH (follicle-stimulating hormone) continue to rise, which means your energy increases too. Yippee!
What to eat: Aim to keep your estrogen levels in check with protein, healthy fats, and vegetables. Foods high in vitamin E like sweet potatoes and leafy greens will support the growing follicles (follicles are small sacs of fluid in the ovaries which each hold an egg).
The Ovulatory phase (~days 15-21)
What’s happening: Estrogen levels peak, which means your energy and motivation peak too. It’s important to support your liver during this phase, since it’s helping to flush out toxins, including excess estrogen.
What to eat: Focus on anti-inflammatory foods and antioxidants - foods like broccoli, spinach, pasture-raised eggs, cauliflower, and bok choy. Magnesium-rich foods like spinach and dark chocolate (sign us up!) are also great for this time of the month as they help balance estrogen and progesterone. And don’t forget about zinc (found in sesame seeds!) and vitamin E (found in sunflower seeds) which help to stimulate progesterone production.
The Luteal Phase (~days 22-28)
What’s happening: Progesterone levels are at their peak and estrogen levels hold steady for most of this phase, only starting to decrease in the last few days. During this phase, your insulin sensitivity may decrease, which means your cells may not be quite as good at taking up blood sugar. You may find that you’re more hungry, with stronger cravings. Your caloric needs might also increase during this time - about 5-10% - meaning you’ll naturally need a bit more food, too.
What to eat: vitamin C supports healthy progesterone production and estrogen elimination. Opt for foods like sweet potatoes, strawberries, raspberries, and blueberries. Continue focusing on foods like kale, carrots, and healthy fats, too.
The bottom line
If you’re just getting started on your healthy hormone journey, start with the basics. Eat plenty of vegetables, protein, and healthy fats (like avocado, nuts and seeds, extra virgin olive oil, coconut, olives, and more), along with legumes and whole grains if you tolerate them. Combine this nourishing diet with lifestyle behaviors like getting optimal sleep, moving your body as you’re able, and practicing stress management.