Did you know that your menstrual cycle can control your creativity, imagination, and motivation?
It’s true… During certain times of the month, I am full of imagination and ideas and the energy for accomplishing those ideas. And, at other times of the month, my inspirational tank runs on empty.
Whether we’re aware of it or not, our bodies and minds are exquisitely sensitive to the elements swirling around us and in us, from the weather to the lunar cycle to the natural ebb and flow of our hormones. These influences may manifest as sleepless nights while the moon is full, tendencies towards napping during winter, restlessness during spring, and heightened senses the week prior to menstruation. We may expect our bodies to work like the dependable, predictable machines all around us, instead of honoring our natural rhythms and internal energies. (Source.)
My cycle affects other aspects of my life, too, including my skin health, sex drive, appetite, and even the quality of my sleep! It’s important to know what’s going on during each week of your cycle (see chart below). When you’re aware of the hormone fluctuations, you are more in-tune with your body.
If possible, you can even plan your days, weeks, and month around your cycle. For instance, take advantage of those high-energy, creative days when you’re on a hormone high (follicular phase). Then, back off and give yourself a chance to rest, be introspective, and stay at home during the hormone plunge (luteal phase).
I can definitely feel those ebbs and flows of estrogen, progesterone, and testosterone throughout the month — yet I would say that I have a very healthy cycle (most of the time).
That hasn’t always been the case, however.
A Bit Of My Own Story
From the time of my first period, my cycle and I have not been great friends.
Even in middle school and high school, I bled so heavily that I went through boxes and boxes of super-duper-thick-plus-plus pads and tampons. The cramping during the first couple of days of my periods was so severe that I commonly missed school.
This led to my first gynecologist visit when I was 15. I walked out of that appointment with a prescription for the birth control pill — not because I was sexually active but because that was (and still is) the accepted answer for dealing with menstrual issues caused by hormone imbalance.
Although The Pill helped with some of the cramping and heavy bleeding, I still experienced crazy, PMS-related mood swings, back acne, and ovarian cysts.
I was a college freshman when one of my cysts ruptured for the first time, and I honestly thought I was going to die from the pain.
Then I got married and had 2 beautiful babies — and went off The Pill after my husband’s vasectomy.
Unfortunately, however, the hormonal issues that started when I was a teenager still hadn’t resolved themselves. They had been masked only somewhat by the synthetic hormones in The Pill. Once I finished nursing my babies, at age 23, all the cycle-related issues returned — the cramping, heavy bleeding, PMS, back acne, and mood swings.
(Ironically, pregnancy seemed to fix the cyst issue because I have never had ovarian cysts again!)
The Beginning Of What Changed My Cycles
In 2008, when we began learning about Real Food and seeing a chiropractor, some of my cycle issues improved slightly over time.
I switched from conventional pads and tampons to a menstrual cup in 2011. This made a big difference too, especially in the duration of my periods. (They actually got shorter!)
Yet, despite doing all the “right” things, I still experienced PMS, including irritability and anxiety that practically changed my entire personality for the 2 days before my cycle started. Also, cramping on the first day of my period confined me to bed one day out of nearly every month.
Now, it’s been over 12 years since I took my last birth control pill. There are 2 things I wish I’d known all those years ago:
- How to understand my cycle, especially the natural rising and falling hormones;
- How to stop fighting with my hormones and actually support them.
Understanding The Female Cycle
From menarche to the end of life, there are 2 phases of the female cycle.
The first phase — onset of menses to the day before ovulation (Days 1 to 14) — is the follicular phase.
The second phase — ovulation to the day before bleeding begins again (Days 15 to 28) — is the luteal phase.
The Follicular Phase
During the follicular phase, estrogen starts at rock-bottom on the first day of the period. Estrogen remains low for the first few days of the cycle before it begins to rise rapidly and peak at ovulation. Although estrogen starts low, the follicular phase is actually the estrogen-dominant phase (source).
Once past the first couple of achy, fatigued days of the cycle, women tend to feel a boost in energy, brain function, and mood. You may notice that you want to eat less because estrogen has a slight appetite-reducing effect.
As estrogen climaxes during the second week of your cycle, you should feel sexier and more “in the mood”, thanks to a peak in testosterone right before ovulation. You may feel the most confident, outgoing, and creative during this time as well.
Seeds and oils to support estrogen production are high in Omega-3 fatty acids:
- 1 tablespoon of flax seeds + 1 tablespoon of pumpkin seeds daily
- high quality fish oil that supplies 1500 to 2000mg of EPA and DHA daily (source)
The Luteal Phase
Testosterone and estrogen both peak at ovulation, after which begins the second, or luteal, phase. Typically, the luteal phase is the part of the cycle when most women experience problems.
A dramatic plunge in estrogen, ending around Day 17, signals the beginning of “PMS week”. Though every woman is different, it is not uncommon to feel somewhat fatigued, moody, or irritable due to low estrogen.
No worries though… Just before the start of a new cycle, progesterone and estrogen rise again (with progesterone being higher overall — this is the progesterone-dominant phase) to give you a slight boost of energy and level-headedness.
Although progesterone is still higher overall, both estrogen and progesterone drop again at the end of the luteal phase, which signals the body to prepare for the start of menstruation. Then, the follicular phase begins again.
Of course, not every woman experiences a 28-day cycle. This is why it’s important to pay attention to your body and know when you switch from one phase to the next.
Seeds and oils to support progesterone production are high in Omega-6 fatty acids:
- 1 tablespoon of sunflower seeds + 1 tablespoon of sesame seeds daily
- 500 to 1500mg evening primrose oil daily
Seed Cycling: How Seeds Can Restore Hormone Balance
My naturopath recommended seed cycling for me when a nourishing diet, quality supplements, and acupuncture weren’t enough to relieve my PMS, cramping, and heavy bleeding.
Seed cycling is the process of rotating hormone-supporting seeds and oils throughout the feminine cycle.
These seeds and oils supply vitamins, nutrients, and fatty acids to support the body’s production, release, metabolism, and excretion of estrogen and progesterone.
Seed cycling…
…is a completely natural approach that guides our body into a natural rhythm that nudges hormones in the right direction by either detoxification or stimulating production. Excess hormones can be processed and eliminated while deficiencies can be increased as needed in order to balance irregularities, reversing amenorrhea, and easing cramping and PMS symptoms. (Source.)
Seed Cycling Can Help With…
Of particular concern is the widespread acceptance that periods are just awful — no matter what — and later in life, menopause is just awful — no matter what.
Believe it or not, cramping, headaches, heavy bleeding, spotting between periods, PMS, acne, hot flashes, loss of libido, and more are not normal — even if every woman you know has these experiences.
Each of these symptoms is a red arrow that points to an underlying hormone imbalance and each can be relieved or resolved with seed cycling:
- irregular periods
- periods that are too light or too heavy
- acne
- endometriosis
- PMS
- very painful periods
- perimenopause, menopause, and post-menopause
- fatigue
- insulin resistance
- infertility/anovulation
- low libido
- thyroid problems
- PCOS
How Does Seed Cycling Work?
The answer is three-fold: lignans, minerals, and fatty acids.
First, seeds contain plant polyphenols known as lignans.
Because lignans have phytohormone (plant hormone) activity, they help eliminate excess estrogen (source).
When you consume lignans, your gut bacteria converts the plant lignans into “human” lignans — enterodiol and enterolactone. These substances bind to the estrogen receptor sites on your cells, preventing estrogen uptake in those cells. (Source.)
Lignans can…
- reduce hot flashes in menopausal women
- reduce risk of breast cancer and other hormone-fed cancers
- naturally regulate the body’s production of estrogen
- allow natural estrogen to be developed while preventing xenoestrogens (compounds with hormone-like qualities that imitate estrogen) from being created.
Flax seeds are the highest food source of lignans, followed closely by sunflower seeds and sesame seeds.
The lignans in sesame seeds help block excess estrogen during the luteal phase.
So, if estrogen is too high, lignans will block the cells’ receptor sites from uptaking the excess estrogen. And if your estrogen is low, lignans can supplement estrogen levels to promote balance (source).
Second, seeds supply vital minerals that support hormone production and detoxification.
For example, pumpkin seeds are very high in zinc. By consuming pumpkin seeds during the first half of your cycle (follicular phase), you are gearing up for healthy progesterone levels in the second half (luteal phase) since zinc is necessary for progesterone to rise (source).
And, sunflower seeds are very high in selenium, which assists the liver in detoxing excess estrogen during the luteal phase (source).
Finally, the fatty acids within the seeds and oils are the building blocks of our hormones.
More Omega-3 fatty acids are needed during the follicular phase for estrogen production, so a high quality fish oil is consumed along with flax and/or pumpkin seeds.
Then, during the luteal phase, more Omega-6 fatty acids are required for progesterone production, so evening primrose oil is consumed along with sesame and/or sunflower seeds.
Seed cycling is a wonderful example of using food as medicine!
The Best Seeds & Oils
Always use organic, fresh, raw seeds and high quality fish oil and evening primrose oil.
Optimize your body’s digestion and absorption of minerals from the seeds by soaking/sprouting and then dehydrating pumpkin and sunflower seeds. (Here’s how.)
You can also purchase already soaked and dehydrated pumpkin seeds and sunflower seeds, if that’s more convenient.
It is not necessary to soak/sprout and dehydrate flax or sesame seeds.
Keep your seeds in the fridge or freezer at all times so they do not become rancid, which damages their beneficial oils.
Knowing When Each Phase Begins & Ends
It’s helpful if you know when each cycle phase begins and ends prior to seed cycling — however, it’s not absolutely necessary. (Remember, seed cycling can help with irregular or missing periods.)
It’s pretty obvious when the follicular phase begins because that’s the day you start your period. 😉
On the other hand, if you experience spotting between periods, you’ll have to use a calendar to determine if the spotting is just that, or if it’s a new period. (Bleeding that occurs less than 25 to 26 days after the first day of your last period is spotting and a sign of low progesterone or high estrogen, not the start of a new cycle. Again, seed cycling can help with this, too.)
Detecting ovulation can be a bit more tricky, especially if your hormones are throwing off mucous production, body temperature, and sex drive — the 3 best ovulation indicators.
- It may help to invest in a thermometer to track your basal body temperature if you don’t know when you ovulate.
- Watch your cervical mucous. Around ovulation, you should produce more mucous, and it should be thicker and clearer.
- A marked increase sex drive is another good indicator of ovulation.
However, if you still can’t determine when you ovulate, start with flax seeds, pumpkin seeds, and fish oil on the first day of your period. Then, switch to sesame seeds, sunflower seeds, and evening primrose oil on Day 15 and continue until the first day of your next cycle or through Day 28.
It’s completely normal if your cycle isn’t 28 days! Many women experience slightly shorter or longer cycles, and that’s okay! You may switch from follicular to luteal on Day 15, 16, or 17.
Pay attention to your body’s cues and rotate the seeds and oils accordingly.
How To Seed Cycle
You can begin seed cycling at any time of the month, however it is extremely beneficial to know which phase you’re in so you can start with the correct seeds and oil. If you’re unsure, simply start with flax and/or pumpkin seeds and fish oil on the first day of your period.
Follicular Phase — first day of period to day of ovulation (Days 1 to 14 on average):
- 1 tablespoon flax seeds + 1 tablespoon pumpkin seeds + 1500mg EPA and DHA from a quality fish oil daily
Luteal Phase — day after ovulation to day before a new period begins (Days 15 to 28 on average):
- 1 tablespoon sunflower seeds + 1 tablespoon sesame seeds + up to 1500 mg evening primrose oil daily
That’s it!
How to consume flax, pumpkin, sunflower, and sesame seeds so they are fresh and raw:
- add to shakes and smoothies
- sprinkle on porridge, oatmeal, or yogurt
- eat them straight from your hand, but make sure to chew very thoroughly
- add to no-bake treats
What About Menopause?
Even if you don’t have a period because you’ve entered peri-menopause, menopause, or post-menopause, you can still reap the benefits of seed cycling! (Source.)
Lack of menstruation does not mean your body quit producing estrogen, progesterone, and testosterone completely; your body just isn’t making as much. So, you want to support what your body is making.
Seed cycling can help you go through “the change” without the extreme hot flashes, vaginal dryness, mood swings, and loss of libido.
How to use seed cycling during or after menopause?
Pick a day to begin your follicular phase. Consume flax seeds, pumpkin seeds, and fish oil on Days 1 to 14. Simply switch to sesame seeds, sunflower seeds, and evening primrose oil on Day 15 and continue until Day 28.
Then switch back.
Conclusion
This modality is food as medicine, and it may take time to see results. You may experience relief from any of the above issues in one cycle (unusual), or it may take three or four cycles to really notice a difference (more common).
You must give your body time to balance out — this is not like taking a prescription medication where results often happen almost immediately.
Furthermore, seed cycling may be more effective when used in conjunction with other natural remedies and hormone support, such as herbs, essential oils, bio-identical hormone replacement, and supplements.
Talk to your natural health care provider to learn more.
Do you understand the phases of your cycle? Have you tried seed cycling? Please share your experiences in the comments!
Looking for recipes to promote hormone-balancing? Check these out!
- Hormone-Balancing Bliss Balls For Seed Cycling
- No-Bake Herbal Adaptogen Energy Balls
- Mixed Berry Hormone Balancing Smoothie For Ovulation Support
- Chocolate, Avocado & Blueberry Hormone Balancing Smoothie For Luteal Phase Support
- Mango, Turmeric, & Ginger Hormone Balancing Smoothie For Menstruation
- Cherry, Flax & Maca Hormone Balancing Smoothie (For Follicular Phase)
- Dairy-Free Hormone-Balancing Chocolate Malt {with maca & collagen!}
- Top 5 Essential Oils For Women (for hormone balance, PMS, menopause, & in the bedroom!)
- 5 Natural Supplements For Painful Periods {treatments that bring relief!}
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I’m almost 5 years post hysterectomy, still have my ovaries, so the main way I know things are changing is the arrival of horrible br-st pain that lasts about 1-2 weeks. Has anyone noticed if this helps with that? Didn’t notice it in the list of symptoms
Thanks in advance.
DavetteB, what you’re describing sounds like low progesterone. (Remember, I’m not at doctor, and I’m not giving you medical advice or a diagnosis.) 🙂 Seed cycling definitely helps to balance progesterone and estrogen levels. So, if your breast pain is the result of an imbalance, it wouldn’t hurt to give seed cycling a try. Just remember, it may take 3 or 4 cycles to really notice a change, so be patient.
This is super fascinating! Can I eat too many seeds throughout my cycle? Do I need to keep to the measurements you list or can I eat more?
Angie, it’s best to watch your overall nut/seed consumption, especially if you’re not soaking/sprouting/dehydrating your nuts/seeds. Also, overall, nuts are higher in Omega-6s, which are inflammatory in large quantities and when not balanced with a correct ratio of Omega-3s. Finally, I would make sure to keep your pumpkin/flax consumption separate from sesame/sunflower seed consumption, just so you don’t confuse your body. Does that help or make sense?
Yes, that is helpful. Thank you!!
Oooh! This is really interesting! Does the type of flax seed (golden or brown or whatever) matter? I have the hugest bag of golden flaxseeds from bobs red mill. Is that the same? Also is just soaking overnight good enough or is it nessesary to sprout our seeds?
Paola, brown flax seeds have a higher content of lignans and Omega-3s, so I would recommend brown. If golden is all you have, however, you could certainly try it with the golden. Or, use the golden flax seeds in recipes (like to make flax eggs) and get a bag of brown for seed cycling!
Dear Lindsey,
What an amazing article!!! I am so excited and am asking permission to print the article and give it to my clients. I am a natural family teacher and this information would be great to give to clients who are suffering like you did. Do I have your permission?
You have our permission to share this post with your clients. It would be even better if you shared the website with them so they could glean all the other awesome information, too! Thanks!
It is just wonderful to see you writing about this. I have done seed cycling off and on for many years (about 15). I just started up again about 5-6 months ago and I have notice a reduction in my hot flashes. I only have the odd one here and there. So thankful. I am post menopausal by a couple years so I follow the phases of the moon and let that guide me. I grind up about 4 days of seeds and divide that to put on my yogurt/fruit chia seed pudding each morning.
These seeds can also help with constipation. To the sesame/ sunflower phase I add 1 Tbsp of hemp seeds or more. They can have a bit of laxative properties.
I also do not have painful breasts at all anymore.
It takes intention to do what is best for our bodies and this is one of those intentions.
Yay, Laurie! That is wonderful! I’m glad you have testimony about seed cycling from a post menopausal perspective!
Just wondering if you know if the evening primrose oil linked in this article are kosher? I have not used the evening primrose oil because I have not been able to find a source in capsule that would be porcine free. I don’t like the liquid because I am not sure about it’s quality.
Laurie, I’m not sure about it being kosher. One of the ingredients is gelatin, but I don’t see if it’s porcine-derived or not. Perhaps you could try calling the company? That’s the only way you’ll know for sure.
Theres an evening primrose from UniKey (Dr Gittlemans company). Also black currant seed is supposed to better if you have heavy period bleeding.
I have never heard of using black currant seed oil for seed cycling, so I would not recommend that to others in lieu of EPO.
This is so interesting! I will try this seed cycling. I have been post menapausal since 2009 and still have hot flashes.
I am new to traditional cooking but have a pretty clean diet…thanks to my ND who helped me heal from Lyme Disease. Our diet is so important! Looking forward to learning more.
What have you got to lose, right? 🙂
I have never heard of this. Do you have any opinions on starting timing if one is not currently menstrating (probably due to out of whack hormones and weight). I am still taking birth control pills (trying to get the nerve to stop) so I am thinking just time it as to when the pills would time my cycle?
Personally, I trust the connection between our bodies and the phases of the moon — both are 28-day cycles! So, I would begin the follicular phase at the new moon and the luteal phase at the full moon. Also, I encourage you to seek the advice of a natural practitioner about your missing periods — and incorporate lots of nourishing fats into your diet!
How about the postpartum months while nursing a baby but before my period returns? Should I wait to begin when my period starts?
I honestly have no idea, Micah. Eating seeds and taking a quality fish oil certainly won’t hurt anything while you’re nursing. And your periods won’t return anyway if you’re nursing full-time. I would leave the EPO out, until you’re menstruating again, however.
Ppl with excess estrogen eating high estrogen seeds? Seems not right. What am I missing?
Thanx
Please see the section titled “How Does Seed Cycling Work?”. The answer to your question is there. Hope that helps!
I really appreciate the concise explanation and instructions provided in this article. There’s one thing I’ve been wondering about: does one need to coordinate the supplementation of zinc, selenium or vitamin E with a particular phase of one’s cycle? If certain seeds are eaten or not eaten because they contain these nutrients, does it confuse the body if you supplement with them daily, regardless of the phase? Thank you.
Jackie, I wouldn’t make it too hard or confusing for yourself. 😉 From experience, seed cycling works without additional supplementation. I believe our bodies are fully capable of doing what they need with the nourishing foods we provide for them. If you don’t feel like you’re getting the minerals you need, you should speak to a practitioner about supplementation.
Hey thanks, I appreciate the response, that was helpful!
Hello,
I am wondering if when one is very low on vitamin D and has not even taken COD liver oil consistently for a few years if this still applies? I need to get my levels up very much and feel a whole lot better and have much better cognitive function when I take it.
It’s best to determine your current level of vitamin D through a simple and inexpensive blood test prior to starting any sort of supplement. It is possible to have too much vitamin D.
Thanks for the information! Can teenagers safely use see cycling as well? My daughter has very heavy and painful periods.
Absolutely, Jan! Heavy, painful periods respond very well to seed cycling!
I am looking forward to trying this! Would it be okay to use pumpkin seed oil and flax oil instead of the actual seeds? If so, how much would I use?
No, Barbara, you need to use the actual seeds. Hope that answers your question!
Hi Lindsey, firstly thank you for such a brilliant article. I am diagnosed with pcod with severe acne and bit of hair growth on chin area. However, my periods are regular every month(sometimes delays by 2-3days) can I follow the seed cycle without medication to reduce acne and hair growth?
Seed cycling works for overall hormone balancing of estrogen and progesterone. If your acne and hair growth are due to imbalances of those hormones, then seed cycling may help! Doesn’t hurt to give it a try!
Hi Lindsey, ive been doing this for two months and my period is regular, but starts when I’m supposed to be ovulating. what should I do?
Is there a specific protocol when you do seed cycling and natural usp progesterone cream Together?
I’ve been seed cycling for the past six months. About two months ago I stumbled across your article and decided to add the cod lover oil during the first phase and the EPO during the second phase. I know find I’m more cranky, acne has become worse tender breasts and with the start of my period my period my PMDD symptoms would stop. I now find they continue on through my period. I maybe have one to two good hormone free days. I’m not sure what to do at this point. I’m on the verge of loosing my husband because I can’t seem to get a grip. Please any advise would be much appreciated.
I am 35 and my body has been thru severe trauma. Currently I have very low body fat and I’m athletic. My periods stopped 8 months ago and I am already finishing the first seed cycling phase. I’ve noticed my body fat rising since I started. The OBGYN noticed I have a tiny fibroid and low estrogen. I’m very confused as I know most people gain weight from low estrogen. Would you still recommend seed cycling for me or just a reduction in physical exertion? I’m also concerned that this may grow my fibroid.
Hi Lindsey and thank you for all this information. I’m very excited to get started on seed cycling! I have found a vegan (non-gelatin cap) source for EPO but wondering what I can use instead of fish oil? Could I use walnut and/or hemp oil? Any other suggestions? Thank you!
Hi, I am 49 years old and premenopausal.
My periods went on for 28 days.
the next month I did not have my periods.
so how do I do seed rotation.
Do I follow the lunar cycle and switch every 15 days?
Thanks
Can post menopausal women do the cycling by the month (e.g. 30/31 day cycles) instead of 28 days? — just thinking it would be easier to remember.
what if at the end of seed cycling e.g. 28th day the period doesn’t come. How to continue in that case and which seeds should I take?
I’ve started this protocol to help regulate my periods to a more conventional range. At the moment my period starts at around day 20… it is not spotting, it’s clearly my regular period. But naturally I’d like to lengthen the cycle to around the normal 28 days..
I’m a little unsure if I should be starting my 2nd phase seeds earlier than recommended seeing as though at the moment I’m only getting about 7 days in and then having to switch back to 1 phase? Any advice would be greatly appreciated.
I loved this information, it was so easy to read and understand. Thank you for putting together such helpful literature.
I’m curious about this too.
I am also interested to know if to switch to phase 1 if period starts earlier about day 19/20.. or carry on with phase 2 till day 28th and then switch
I’m wondering, would it be problematic or counterproductive to continue taking the fish oil throughout the month for general health?
I am just learning about seed cycling and found your article very helpful.
I’m currently experiencing very long periods. I am waiting on having an ablation and a fibroid/polyp removed. I’m currently on day 16 of my period. Some days I’m just spotting, other days are heavy. A friend recommended I try the seed cycling to see if it helps. Can you suggest when I should begin the seed cycling?
Thank you??
How to take seeds in longer cycle .. my cycle is of 45 days where start follicular phase and where leutal phase start .. I don’t understand.. where should i stop taking flax an pump.. seeds? And where to start and stop taking sun flower and sesame seed.. plz help
Hi I am doing seed cycling I got my period on 30th October but still bleeding. It is going almost one month for my period. I went to gynecologist. She did ultrasound and found out that I have PCOS. I started taking Sunflower and Sesame Seeds from the 14th day of period, but now I am confused…
1) What should I do now because my period is not stop yet from October 30th
2)Do i continue with sesame seeds or go back to flax seeds?
Hi, Maria.
Quoting from the post above regarding irregular or absent cycles, “Pick a day to begin your follicular phase. Consume flax seeds, pumpkin seeds, and fish oil on Days 1 to 14. Simply switch to sesame seeds, sunflower seeds, and evening primrose oil on Day 15 and continue until Day 28. Then switch back.”
Definitely keep seeing your doctor to figure out why you’re still bleeding. In your case based on the above, you would want to switch back.
~Danielle, TCS Customer Success Team
Thank you for sharing this! But I’ve been reading contradictory information about WHEN to take evening primrose oil. Some references recommend using it before your period or only during your period or right after your period. With each article promoting their recommendations without discrediting or clarifying contradictory data, it’s hard to understand why when a specific time is recommended. Can you explain when is the best time to take evening primrose oil for menstrual cramps and why?
Such great info! I’m wondering which phase chia seeds would best fit in. Thanks!