As our good mate Hippocrates once said over 2500 years ago; “Let food be thy medicine, and let medicine be thy food.”

Turns out he really was on to something; many wholefoods are loaded with goodness that can help to support the optimal functioning of our bodies. (And of course there are some foods that have the power to do the exact opposite…)

Seeds are some of the most nutrient dense little critters around. And, while they’re not going to replace medication for a diagnosed medical condition, certain seeds have some pretty sweet hormone-loving properties that gently support your body in doing what it naturally does, i.e:

• Building hormones;
• Using hormones; and
• Getting rid of the hormones (and other things) it no longer needs.

Pretty cool huh?

What is Seed Cycling?

Seed cycling is the practice of eating specific seeds, with certain hormone-promoting benefits, to support the optimal functioning of the hormones that are running the show at any one time.

It's worth noting that seed cycling is a traditional and emerging practice - research is still limited, so think of it as a gentle, food-based habit rather than a proven treatment.

The key hormones that control the menstrual cycle (oestrogen, progesterone and testosterone) ebb and flow throughout the month, dominating at different times. Seed cycling works by tuning your intake of certain seeds to match the hormonal flow that this seed supports. For example, flaxseeds can support healthy oestrogen levels, so would be best consumed during the first half of your cycle when oestrogen should be the dominant hormone.

Will seed cycling magically balance your hormones overnight? No.

But for anyone who has recently come off hormonal contraception or is experiencing irregular cycles, seed cycling could be a simple, low-cost habit worth exploring alongside advice from your doctor or practitioner.

How To Seed Cycle

THE CYCLE:

Seed ‘cycling’ refers to the rotation of different seeds between our two main phases of the menstrual cycle; based on a regular 28-day cycle, these are:

• Follicular Phase - begins with menstruation (roughly days 1-14); and
• Luteal Phase - starts after ovulation (roughly days 15-28).

However, we are humans, not machines and your cycle might be longer or shorter than this. As a general rule, any cycle length between 21 - 35 days is considered ‘normal’. You can either track your cycle and pinpoint your ovulation date to be super accurate, or just add/subtract the days that your cycle differs from 28 to the follicular phase.

As a general rule, to keep hormones nice and balanced, we want to regulate oestrogen levels in the follicular phase, and support oestrogen detoxification and progesterone production in the luteal phase.

Note: If you don't have a cycle, or you have a very irregular one, some people choose to loosely follow the moon's cycle instead (for example, starting follicular phase seeds on the full moon and switching to luteal phase seeds on the new moon) - though this is a traditional approach rather than an evidence-based one.

THE SEEDS:

From the first day of your period, consume at least a tablespoon each of freshly ground (if possible) pumpkin seeds and flax seeds per day. From your tracked or estimated ovulation date, switch to sunflower seeds and sesame seeds.

Blitz up the seeds quickly using a NutriBullet or similar and add them to your smoothie, have them with coconut yogurt and fresh fruit, sprinkle them over your salads or bake with them. The options are endless and we’ve whipped up two recipes further down the page to get you started.

To save time, you can grind the relevant seeds once at the start each cycle phase and store them in the fridge or freezer.

FOLLICULAR PHASE: FLAX SEEDS & PUMPKIN SEEDS

Lignans: Both flax seeds and pumpkin seeds are high in lignans, which are thought to help support healthy oestrogen balance in the body.

Zinc: Zinc is also one of our favourite nutrients, thought to play a role in healthy testosterone levels; which along with oestrogen, should reach their peak around ovulation.

Omega-3: Flax seeds are also rich in omega-3 fatty acids, which may help to reduce inflammation in the body and are thought to play a role in supporting FSH (follicle stimulating hormone), involved in the growth of ovarian follicles (eggs).

Tryptophan: Pumpkin seeds are also a good source of an amino acid called tryptophan, which the body uses to create serotonin and melatonin - two hormones that help us feel good and sleep well.

LUTEAL PHASE: SESAME SEEDS & SUNFLOWER SEEDS

Selenium: Sunflower seeds in particular are rich in selenium which support liver function and hormone detoxification which is important to clear excess oestrogen in this phase.

Lignans: Lignans are found in both sesame and sunflower seeds and help the body get rid of the oestrogen that has been detoxified by the liver.

Zinc: Sesame seeds are rich in zinc, a nutrient thought to play a supportive role in progesterone function in the body.

Vitamin E: Sunflower seeds are high in vitamin E, a nutrient thought to support healthy progesterone levels.