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We have just passed through the Winter Solstice portal and we are in the deepest, darkest and most inward time of the seasonal wheel when the days are short and the nights longer. It is akin to the time of menstruation when we retreat from the world and sit the space of endings and beginnings, the place of creation, the mystery. Much like the seed which rests deep in the soil during winter, it is full of potential of what is to come. As we sit quietly during this most inward time of the year, what seeds of potential do you have within that you would like to bring forth in spring? What preparation do you need to make in order to nurture this seed so that it can grow to its full potential? So that it may come into the light, to bloom, to bear fruit and become an offering from your heart to this beautiful world?
Seed Cycling
The Autumn Musings newsletter featured a section on nutrients for hormonal health, which has brought me to the subject of seed cycling. Seed cycling is an easy and versatile way to bring these nutrients, and more, into your diet to support, nourish and balance your hormones.
What is seed cycling?
Seed cycling is a method of utilising the nutritional and medicinal properties of certain seeds to support the menstrual cycle. By including a specific combination of seeds in each phase of the cycle, the body is provided with precursor nutrients, antioxidants, phytoestrogens and anti-inflammatory omega-3 and omega-6 fatty acids which support healthy ovulation and menstrual cycle. The seeds are also a source of dietary fibre and regular consumption contributes to a healthy gut microbiome.
Seed cycling has been shown to have a positive impact on a range of hormonal conditions including reduced menstrual pain, heavy bleeding, hormonal acne, irregular cycles, food cravings, premenstrual syndrome, poor ovulation and infertility, polycystic ovarian syndrome, endometriosis, perimenopause and mood support. While many the many benefits of these nutrients have been known for some time, there is exciting new research out showing the benefits of seed cycling in various female reproductive conditions particularly polycystic ovarian syndrome. It is wonderful to have food as medicine being validated by clinical trials especially when the treatment itself is so accessible.
The Menstrual Cycle & Nutrient Requirements
The first half of the menstrual cycle, or the follicular phase, begins at day 1 which is the first day of menstruation and lasts until approximately day 14 or ovulation. During the follicular phase progesterone is lower while oestrogen slowly rises to peak at ovulation, alongside follicle stimulating hormone and luteinizing hormone.
Pumpkin seeds are rich in zinc which is a vital nutrient for hormone production due to its role in enzyme activation and cell signalling. A diet deficient in zinc impairs the synthesis and secretion of follicle stimulating hormone and luteinizing hormone, both of which are needed for healthy ovulation. Zinc is also an important regulator of insulin and glucose metabolism, a metabolic pathway that is significantly affected in polycystic ovarian syndrome, so making it a valuable nutrient for polycystic ovarian syndrome treatment.
Flaxseeds contain lignans, a phytoestrogen. Phytoestrogens have a similar structure to oestrogen however the effect on their target tissues is weaker than biological oestrogen. This means that phytoestrogens have a down-regulating effect on conditions where oestrogen is in relative excess and an upregulating effect in conditions where oestrogen is declining. This amphoteric effect means that phytoestrogens are applicable in a vast range of female reproductive conditions. Lignans have also been shown to inhibit the aromatase enzyme which in turn helps to reduce excess testosterone levels, another symptom of polycystic ovarian syndrome. Both pumpkin and flaxseeds are an excellent source of omega-3 fatty acids which reduce inflammation which is a common underlying driver of most female reproductive conditions.
The second half of the menstrual cycle, or the luteal phase, begins at day 14 or ovulation and lasts until approximately day 28 – 35 or the last day before menstruation. The ovarian follicle that has been stimulated to grow by follicle stimulating hormone and luteinizing hormone now becomes the corpus luteum which begins to produce predominately progesterone and some oestrogen, so facilitating the growth of the endometrial lining.
Sesame seeds and sunflower seeds are both high in zinc which supports the increased production of progesterone and oestrogen. Sesame seeds are also rich in calcium which is often low in those who suffer significant premenstrual syndrome symptoms. Calcium intake is also critical leading up to, and throughout, the menopause transition. Sesame seeds also contain gamma-linolenic acid which is a potent anti-inflammatory omega-6 fatty acid.
Sunflower seeds are a source of selenium and vitamin E which are both important antioxidants. Menstrual cramping can occur due to high levels of inflammatory prostaglandins and vitamin E works to inhibit the release of the precursors to these painful inflammatory molecules. Selenium, as one of our main antioxidants, is vital for healthy liver function which is important for the proper conjugation and excretion of oestrogen. Recirculating oestrogen can wreak havoc on menstrual symptoms, contributing to heavy, painful or irregular bleeding, breast tenderness, premenstrual syndrome and fibroids. The fibre present in all four seeds also helps with oestrogen excretion by facilitating regular bowel movements and binding to oestrogen in the bowel.
How to Seed Cycle
It is very easy really! Simply incorporate 1 – 2 tablespoons of raw, organic and freshly ground pumpkin and flaxseeds daily during the follicular phase of your cycle, or days 1 – 14. Then once you ovulate, incorporate 1 – 2 tablespoons of raw, organic and freshly ground sesame seeds and sunflower seeds daily during the luteal phase of your cycle, or days 15 – 28/35.
If you do not have a regular menstrual cycle, are perimenopausal or post-menopausal simply follow the moon phases as your method of tethering to the energetic phases of the menstrual cycle. This approach can be used for many different applications and is particularly useful as a guide during the menopausal transition.
The First Half of the Menstrual Cycle
Menstruation to Ovulation
The Follicular Phase
Days 1 - 14
New Moon – Full Moon
Pumpkin Seeds & Flaxseeds
The Second Half of the Menstrual Cycle
Ovulation to Menstruation
The Luteal Phase
Days 15 – 28/35
Full Moon – New Moon
Sesame Seeds & Sunflower Seeds
6 Ways to Integrate Seed Cycling
Sprinkle over salads, pasta or rice dishes, soups and poke bowls
Top avocado toast with ground or whole seeds
Add to porridge, muesli, overnight oats or smoothies
Eat with yoghurt and fruit
Sprinkle on top of hummus
Add to protein balls
Period Cookies
These delicious cookies, co-created with the lovely Nina Kingsford-Smith from Healthy Happenings with Nina, are one of my favourite go-to recipes for self-care both throughout the month and during menstruation. These cookies are filled with warming spices and nourishing seeds so making a batch each month feels like a cheeky little gift of love and indulgence, especially when the call to the menstrual cave comes. I hope you enjoy them as much as I do!
Ingredients
½ cup pumpkin seeds
½ cup sunflower seeds
½ cup hemp seeds
2 tablespoons flax seeds
2 tablespoons chia seeds
¼ cup tahini
3 tablespoons blackstrap molasses
3 tablespoons maple syrup or rice malt syrup
2 tablespoons milk of choice
A pinch of salt
Optional spice mix -
1 tablespoon cinnamon
1 teaspoon fennel seeds
½ teaspoon ginger powder
¼ - ½ teaspoon cardamom powder
Method
Preheat your oven to 180°C. Mix all of the seeds together in a large bowl. Transfer about half of the mixture into the blender and blitz to a fine consistency. Add the blitzed seeds to the original bowl and mix well. Add the spices, if using, and salt. In a separate bowl, stir the tahini, blackstrap molasses, maple syrup and milk together. Add the wet mixture to the dry mixture and stir until well combined. Wet your hands and form the mixture into small to medium sized balls. Place the balls onto a lined baking tray and gently press with a fork to form biscuit shapes. Pop the biscuits into the oven and bake for 15-20 minutes or until golden and smelling delicious. Allow them to cool on the tray for about 10 minutes. Then transfer to a wire rack to finish cooling and enjoy!
I look forward to seeing you in clinic or online very soon.
Take gentle care,
Kerri.
*References available upon request
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