Seed cycling is a great way to start supporting your hormones through nutrient dense food. Here's how seeds can help.
Follicular Phase - Ovulatory Phase
(approximately days 1-14 of your cycle)
Eat flax seeds and pumpkin seeds
They contain phytoestrogens which help to modulate estrogen levels.
1-2 Tbsp a day is ideal but you can always start smaller. Adding any amount is better than none.
Make sure that you grind the flaxseed so it's able to be digested. I like to grind two weeks worth of flaxseed at a time in a food processor and then keep the ground flax in the refrigerator. Avoid doing too much at a time because flaxseed goes rancid quickly.
*Tips*
Personally I prefer the taste of golden flaxseed vs. brown.
You can sprinkle flax on top of oatmeal, add it to a smoothie, yogurt, or a salad.
Buy sprouted seeds if you can or sprout your own. This will make nutrients more available to the body by reducing the anti-nutrients (compounds that bind to vitamins and minerals preventing their absorption in the body). If you can't get sprouted seeds don't worry, anti-nutrients don't create a lasting reduction in mineral absorption (just with the food you eat them with). If your diet is full of nutrient dense food your vitamin and mineral levels should be just fine.
Make delicious pumpkin seed butter! Add the seeds to a food processor and blend until it makes a smooth creamy texture.
Buy organic if you can or even better regenerative.
Luteal Phase - Menstrual Phase
(approximately days 15-28 of your cycle)
Eat sunflower seeds and sesame seeds
They provide continued estrogen support plus vitamin E for progesterone levels.
1-2 Tbsp a day is ideal but start with any amount that's easy for you to incorporate and increase as it feels comfortable.
*Tips*
Buy sprouted seeds if you can or sprout your own.
Buy organic or regenerative if you can.
Sesame seeds can be added to stir fry, on top of meat, or on top of veggies.
I like to lightly toast sesame seeds in a pan, add a little salt, and eat them by the handful.
Use tahini (ground sesame seeds). You can make hummus, add some to your cacao for a creamy consistency, or eat it like peanut butter.
Start tracking your cycle if you don't already. Make notes along the way about how you're feeling and any changes you notice once incorporating seeds. It can take about 3 months before you start to see changes in your hormones. I would love to hear how you incorporate seed cycling into your diet :)
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