Seed Cycling for Menopause: A Natural Way to Balance Hormones and Feel Your Best
Ladies, I get it! Navigating menopause and perimenopause can feel like walking through uncharted territory. With symptoms ranging from bloating and hot flashes to brain fog and sleepless nights, it’s no wonder many women feel overwhelmed. But what if there was a simple, natural way to reduce these symptoms and support your hormones? Enter seed cycling—a powerful, holistic approach to balancing hormones and easing the transition during midlife.
What is Seed Cycling?
Seed cycling involves consuming specific seeds during two phases of your menstrual cycle to support your hormone health. These seeds are packed with nutrients like phytoestrogens, zinc, and omega-6 fatty acids, which can help regulate hormonal imbalances and reduce inflammation in your body.
Even if you’re no longer menstruating, seed cycling can still be effective. By choosing a “ghost cycle” based on energy levels, cravings, or other symptoms, you can follow the same two-week rotation to support your body.
The Two Phases of Seed Cycling
1. Follicular Phase (Days 1–14)
The follicular phase begins on the first day of menstruation and lasts until ovulation. During this phase, estrogen levels rise to prepare for ovulation. Balancing estrogen is key here, as too much or too little can disrupt your cycle and cause symptoms like mood swings, low energy, and bloating.
Seeds You'll Want To Include In Your Diet:
Flaxseeds: Rich in lignans, which mimic estrogen and help clear excess levels from the body.
Pumpkin Seeds: High in zinc, which supports estrogen production and prepares the body for progesterone secretion.
Benefits: These seeds help regulate estrogen levels, reduce inflammation, and support gut health, leaving you feeling more balanced during this phase.
2. Luteal Phase (Days 15–28)
The luteal phase begins after ovulation and lasts until the first day of your next cycle. During this time, progesterone takes the lead, calming the body and reducing symptoms like bloating and irritability. Supporting progesterone during this phase is crucial to minimizing discomfort.
Seeds You'll Want To Include In Your Diet:
Sesame Seeds: High in omega-6 fatty acids, which convert into gamma-linolenic acid (GLA) to support progesterone production.
Sunflower Seeds: Rich in selenium, which supports liver function to excrete excess hormones.
Benefits: These seeds help reduce inflammation, balance progesterone, and alleviate PMS-related symptoms like mood swings, cravings, and water retention.
How to Start Seed Cycling
Track Your Cycle: Use a calendar or an app like Flow or Clue to track your cycle and determine Day 1 (the first day of menstruation). If you no longer have a menstruation, simply divide your month into two 14-day phases. (This will be your "ghost cycle")
Follow the Rotation: Incorporate the recommended seeds for each phase. If you no longer menstruate, pick a day of the month to begin Phase 1 and alternate every two weeks.
Add Seeds to Your Diet: Add 1–2 tablespoons of the appropriate seeds to smoothies, salads, oatmeal, or yogurt daily.
Why Should You Try Seed Cycling?
This is more than just a way to manage symptoms. This is a way to nurture your body and create balance naturally. Here’s what you can expect:
Reduced Menopausal Symptoms: Alleviate brain fog, hot flashes, bloating, and mood swings.
Improved Energy and Sleep: Balanced hormones can lead to more consistent energy levels and deeper, more restorative sleep.
Better Gut Health: The fiber in seeds supports digestion and reduces bloating.
Mental Clarity: Feel more focused and clear-headed as hormonal imbalances are addressed.
While seed cycling is a simple practice, consistency is key. Whether you’re blending flaxseeds into your morning smoothie or sprinkling sesame seeds on your salad, these small changes can have a big impact on your overall well-being.
If you’re ready to take a natural step toward better hormonal health, seed cycling is an excellent place to start. Not only is it easy to incorporate into your daily routine, but it’s also a proactive way to listen to your body and provide it with the nourishment it needs.
-Coach Nancy
