Seed Cycling Chart: Understanding a natural way to support hormones.
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.