By Dr. Jennifer L. Yocum, Licensed Acupuncturist
In their lifetimes, women experience fluctuations in hormone levels that may cause symptoms such as fertility challenges, night sweats, hot flashes, mental fogginess, irritability, and more. Many women are turning to natural methods to treat these symptoms. One natural and inexpensive method gaining popularity in recent years is seed cycling, a practice that harnesses the nutritional power of seeds to support hormonal health throughout a woman’s life.
What is Seed Cycling?
Seed cycling involves eating specific seeds during different phases of the menstrual cycle or month to support hormone production and balance (Bippen, n.d.).
The basic protocol is as follows:
- Days 1-14 (follicular phase): 1-2 tablespoons each of ground flax seeds and pumpkin seeds daily
- Days 15-28 (luteal phase): 1-2 tablespoons each of ground sunflower seeds and sesame seeds daily
The seeds used in each phase are chosen for their specific nutrient profiles. Flax seeds are rich in lignans, which can help modulate estrogen levels, while pumpkin seeds are high in zinc, supporting progesterone production (Mandl, 2019). In the luteal phase, sunflower seeds provide vitamin E, which may help balance progesterone, and sesame seeds offer both zinc and selenium, supporting overall hormonal health (Yunique Medical, 2023). These nutrients are believed to work synergistically with the body’s natural hormonal fluctuations throughout the menstrual cycle.
Seed Cycling with the Moon Phases
What if you do not have a cycle or it is irregular? Seed cycling with the moon can be meaningful for women who are in menopause, post-menopause, or do not have a regular cycle. The cycle of moon phases from one new moon to the next last 28 days, just like the typical menstrual cycle. For centuries, cultures around the world have connected the moon with the feminine. The new moon represents new beginnings and the deepest time of yin, as it is the darkest. As the phase waxes towards the full moon, the light and yang energy grows, with the full moon representing the time of peak fertility before it wanes back towards the new moon and darkness. These similarities and cultural beliefs have shaped the practices of seed cycling to suggest that results may be enhanced if it is practiced in conjunction with the moon phases. If you choose to practice seed cycling in this way, Day 1 would fall on the new moon, and Day 15 on the full moon (Bippen, n.d.).
Seed Cycling for Different Life Stages
Fertility and Reproductive Years
Seed cycling may be helpful for women in supporting fertility and in menstrual cycle regulation. Some reported benefits include reduced PMS symptoms, more regular periods, and improved ovulation. Small research studies have shown promising results. For example, flax seed consumption has been linked to improved cycle regularity and hormone levels in some women (Mandl, 2019).
Perimenopause
Perimenopause is defined as the up to ten years before a woman stops menstruating, and can start as early as 35 years old. During this extensive period, hormonal fluctuations can lead to a variety of bothersome and disruptive symptoms. Seed cycling during this transitional phase may help to minimize the impact of hormone fluctuations, and reduce hot flashes and mood swings (Yunique Medical, 2023).
Menopause and Post-Menopause
Menopausal and post-menopausal women still benefit from seed cycling by following a modified approach: start the cycle on any day (consider using the phases of the moon as a guide as discussed earlier), and then follow the same 2-week rotation plan. Potential benefits for menopausal women include reduced hot flashes and night sweats, improved mood stability, and better cholesterol levels and blood pressure (Yunique Medical, 2023).
Complementary Practices
To enhance the effectiveness of seed cycling, consider incorporating these complementary practices:
1. Balanced Diet: Ensure a nutrient-rich diet focused on whole foods such as fruits, vegetables, healthy fats, whole grains, wild-caught or sustainably farmed seafood, and regeneratively-farmed, pasture-raised, or grass-fed meats. Eating a diet high in processed and/or sugary foods, red meat, and dairy has been shown to increase estrogen levels and insulin resistance, and can lead to issues such as diabetes and polycystic ovarian syndrome (PCOS) (Ormont Blumberg, 2024).
2. Regular Exercise: Research suggests that exercise can help regulate key hormones such as estrogen and testosterone. One study found that physical activity induces a statistically significant decrease in both total and free estradiol levels in women, with more significant effects observed in non-obese women and those engaging in high-intensity exercise (Ennour-Idrissi et al., 2015). Exercise has also been linked to improved estrogen metabolism and a reduction in high circulating estrogen levels, which can help with regulation of the menstrual cycle, reduction of premenstrual syndrome (PMS) symptoms and a variety of other health benefits (DeCasaris, 2023). A combination of aerobic and strength training exercises can help boost testosterone levels, support bone density, and improve overall hormone function (The Marion Gluck Clinic, n.d.). Note that excessive high-intensity workouts without proper recovery may lead to hormonal disruptions, so it’s best to take a balanced approach and talk to your doctor about what level of exercise is right for you (DeCasaris, 2023).
3. Stress Management: Stress management techniques, particularly yoga and meditation, work synergistically with nutritional approaches by addressing the physiological impacts of stress on the endocrine system. Research has shown that chronic stress can disrupt the hormone balance in the body, especially the hypothalamic-pituitary-adrenal (HPA) axis, a system of organs and hormones responsible for helping the body deal with stress. Studies have shown that regular yoga practice can reduce cortisol levels, the primary stress hormone, improve overall hormone levels and menstrual frequency, and significantly reduce anxiety (Thirthalli et al., 2013; Nidhi et al., 2013). Similarly, research studies have shown how meditation can modulate cortisol and other stress hormones (Pascoe et al., 2013), and significantly reduce hot flashes and improved quality of life (Carmody et al., 2011).
4. Adequate Sleep: Research has demonstrated that sleep duration and quality significantly impact hormone levels, particularly those involved in appetite regulation and stress response. A study published in the Journal of Clinical Endocrinology & Metabolism found that sleep restriction can lead to decreased leptin levels and altered cortisol profiles, disrupting hormonal balance (Spiegel et al., 2004). For women, sleep quality is closely tied to hormonal fluctuations throughout the menstrual cycle and during major life transitions like menopause (Baker et al., 2018).
To enhance the effectiveness of seed cycling, aim for 7-9 hours of quality sleep per night. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and managing stress can help improve sleep quality.
Getting Started with Seed Cycling
To begin seed cycling:
1. Purchase organic, raw seeds when possible.
2. Grind seeds fresh before consumption to maximize nutrient absorption.
3. Incorporate seeds into your diet by adding them to smoothies, yogurt, or salads.
4. Be consistent and patient – it may take 3-4 months to notice significant changes (Yunique Medical, 2023).
While seed cycling is generally considered safe, it’s important to note that it’s not a cure-all for hormonal imbalances. There is currently little research, and while seeds are typically a healthy addition to any diet, you should consult with your medical doctor before starting seed cycling, especially if you have severe hormonal issues, are undergoing fertility treatments, or if you have specific health conditions that are more sensitive to dietary changes or hormonal balance.
In conclusion, seed cycling offers a natural, nutrition-based approach to supporting hormonal health throughout a woman’s life. While more research is needed to fully understand its effects, many women report positive outcomes. As with any health practice, it’s essential to listen to your body and work with healthcare professionals to find the best approach for your individual needs.
References
Baker, F. C., de Zambotti, M., Colrain, I. M., & Bei, B. (2018). Sleep problems during the menopausal transition: prevalence, impact, and management challenges. Nature and Science of Sleep, 10, 73-95. https://doi.org/10.2147/nss.s125807
Bippen, J. (n.d.) Seed cycling for hormone balance. Nourished by Nutrition. https://nourishedbynutrition.com/seed-cycling-for-hormone-balance/
Carmody, J. F., Crawford, S., Salmoirago-Blotcher, E., Leung, K., Churchill, L, & Olendzki, N. (2011). Mindfulness training for coping with hot flashes: results of a randomized trial. Menopause, 18(6), 611-620. https://doi.org/10.1097/gme.0b013e318204a05c
DeCasaris, L. (2023, January 31). How different exercises affect women’s hormones. Rupa Health. https://www.rupahealth.com/post/exercise-affects-on-womens-hormones
Ennour-Idrissi, K., Maunsell, E., & Diorio, C. (2015). Effect of physical activity on sex hormones in women: a systematic review and meta-analysis of randomized controlled trials. Breast Cancer Research, 17(139). https://doi.org/10.1186/s13058-015-0647-3
Mandl, E. (2019, July 18). Can seed cycling balance hormones and ease menopause symptoms? Healthline. https://www.healthline.com/nutrition/seed-cycling
Nidhi, R., Padmalatha, V., Nagarathna, R., & Amritanshu, R. (2013). Effects of a holistic yoga program on endocrine parameters in adolescents with polycystic ovarian syndrome: a randomized controlled trial. Journal of Alternative and Complementary Medicine, 19(2), 153-160. https://doi.org/10.1089/acm.2011.0868
Ormont Blumberg, P. (2024, July 25). Can food really change your hormones? Time. https://time.com/7000236/can-food-change-your-hormones/
Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2013). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95, 156-178. https://doi.org/10.1016/j.jpsychires.2017.08.004
Spiegel, K., Leproult, R., L’hermite-Balériaux, M., Copinschi, G., Penev, P. D., & Van Cauter, E. (2004). Leptin Levels Are Dependent on Sleep Duration. Journal of Clinical Endocrinology & Metabolism, 89(11), 5762-5771. https://doi.org/10.1210/jc.2004-1003
The Marion Gluck Clinic (n.d.). How does exercise affect your hormones? https://www.mariongluckclinic.com/blog/how-does-exercise-affect-your-hormones.html
Thirthalli, J., Naveen, G. H., Rao, M. G., Varambally, S., Christopher, R., & Gangadhar, B. N. (2013). Cortisol and antidepressant effects of yoga. Indian Journal of Psychiatry, 55(Suppl 3), S405-S408. https://doi.org/10.4103/0019-5545.116315
Yunique Medical (2023, May 30). How seed cycling can help alleviate menopause symptoms | Does it help balance hormones? https://yuniquemedical.com/seed-cycling-for-menopause/
Note: This article was originally published in a local magazine for their February 2025 issue. For citation references, please contact Dr. Yocum at https://jenyocum.com/contact/
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