Introduction to Seed Cycling: A Natural Path to Hormonal Balance

The Number 480

The number 480 has many different meanings. Spiritually, 480 is considered an ‘angel number’ offering guidance, balance and abundance. Locally, it is the area code that serves 17 cities and 2 counties in Arizona. Statistically, it is the approximate number of times that millions of women around the globe are susceptible to adverse premenstrual symptoms throughout their lifespan (Robinson et al., 2024). Premenstrual Syndrome (PMS) is a clinically significant umbrella-term to describe the symptoms that present in the days leading up to menstruation that disrupt daily life and well-being (Gudipally & Sharma, 2023). Globally, approximately 50% of women experience PMS symptoms severe enough to interfere with their school/work performance, interpersonal relationships and social life, but only from puberty to menopause (Robinson et al., 2024).

 

Are you Broken?

The luteal phase occurs 1-2 weeks before your menstrual phase, and can include symptoms such as: Weight gain, increased appetite, pain in the back or abdomen, headaches, breast tenderness, anxiety, irritability, fatigue and mood swings. Sound familiar?

We have learned that our distressing (sometimes debilitating) period-related symptoms are ‘common’, therefore, ‘normal’. So, we suffer in silence, listening only to what our society is telling us about our body. But what is our body telling us about our body?

These PMS symptoms are not a sign that you’re broken, they are a signal that your hormones might be out of balance.

 

Phases of The Menstrual Cycle

Do you know what phase of your cycle you’re in? Our menstrual cycle is predictable and cyclical. Use the old-fashioned calendar method or a menstrual cycle tracking app to be more in-tune with your body and your hormones. (I personally use the menstrual cycle tracking function through my smartwatch app).

The average menstrual cycle lasts approximately 28 days and can be divided into two phases: Follicular Phase (Day 1-14) and Luteal Phase (Day 15-28). If your body does not follow a 28-day schedule, that’s okay! You can still use a 28-day routine to add seeds to your diet.

 

The Follicular Phase (Day 1-14)

Beginning on day 1 of menstruation, estrogen and progesterone levels are at their lowest, with estrogen levels steadily rising to peak levels before ovulation. This fluctuation is normal, but if you have too much estrogen (or too little progesterone) you could be suffering from intensified PMS symptoms each month.

 

The Luteal Phase (Day 15-28)

Beginning right after ovulation, estrogen drops drastically and rapidly. It is now progesterone’s time to shine, as it steadily rises to prepare the body for pregnancy. If pregnancy doesn’t occur, the body sheds its uterine lining with menstruation — the cycle begins again.

 

What is Seed Cycling?

Our body speaks to us through rhythm, and our hormones serve as messengers to tell us what our body needs. What if adding something as simple as seeds to your diet could support that rhythm, improve your well-being, and maybe even lead to you looking forward to your period?

Seed cycling is a simple, natural, gentle and science-backed way to support your cycle, balance your hormones, and help make your PMS-symptoms more bearable. Incorporate 1-2 tablespoons of pumpkin and flax seeds into your diet each day during your follicular phase to support your estrogen levels. Once you ovulate, swap those seeds with sunflower and sesame to help support your progesterone levels during your luteal phase.

 

The Health Benefits of Seeds

Seeds have powerful benefits to our health and can help decrease our PMS-related symptoms if we are consistent enough (Studies recommend sticking to a seed cycling routine for at least 3 months to see how you feel).

During the follicular phase pumpkin and flax seeds both have unique benefits to our health. Together, they can decrease breast tenderness and help bind to excess estrogen in the body so it can be eliminated (Hodari, 2022). During the luteal phase sesame and sunflower seeds are rich in vitamin E, zinc and selenium, all important nutrients that promote the production of progesterone while preventing estrogen build-up (Mahapatra et a., 2023).

 

How to Start Seed Cycling

Unlike most fad diets that tell you to take away all the foods you love, seed cycling allows you to add additional nutrients from 4 well-known seeds to the food you already enjoy. Seeds can be added to your morning smoothies, yogurt or oatmeal, making it a truly simple way to incorporate all their healthy nutrients into your meals without changing your routine. For lunch or dinner options, seeds make great salad toppings. When storing your seeds, be sure to keep them in a cool, dry area.

There’s an old saying, “You can’t fix what isn’t broken”. You, my sister, are not broken. Your hormones are just out of balance.

 

About Abby: 

As a purpose-driven optimist, Abby Rallo pairs her experience as an educator with her duty to serve as a registered nurse to provide hope to humans. She is a firm believer that ‘giving makes you richer’ and even on her worst day, she aims to spread joy and kindness to others.

Learn more about how Abby combines her values with innovative, evidence-based therapeutic programming at https://www.vialindabehavioral.com

 

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