Seed Cycling for PCOS

Menstrual cycle getting you down? Try adding some seeds to your diet!

What is Seed Cycling?

Seed cycling is a recent trend that uses the nutritional benefits of specific seeds to help with hormone balance during women's menstrual cycle phases. These seeds include flax, pumpkin, sunflower, and sesame seeds. Eating these seeds during either the follicular phase or luteal phase of your cycle can help balance estrogen and progesterone. 

Currently, there is still limited research on seed cycling and its efficacy, but it has potential to help regulate hormone balance for those with PCOS or other menstrual dysfunctions. 

Pumpkin seeds contain phytoestrogens that help to mimic estrogens activities, and it is paired with flax. Flax contains lignans which bind to the excess estrogen and help maintain hormone balance. Sesame and sunflower seeds are believed to help boost progesterone during one of the menstrual phases. 

PCOS 

Polycystic ovarian syndrome is one of the most common endocrine diseases in women of reproductive age. There are certain criteria that you must have at least two out of three to get diagnosed with PCOS including: irregular or absent periods, hyperandrogegism through symptoms or lab testing (having excess androgens), or polycystic ovaries (>20 in one ovary.)

Some of the characteristics of PCOS include insulin resistance, glucose intolerance, type 2 diabetes, weight gain, acne, increased risk for cardiovascular diseases, anxiety, disrupted sleep, and gut dysbiosis. There is currently no known cause of PCOS and no one correct way to help manage symptoms. 

PCOS care is an individualized process, and working with a care team that includes a dietitian is going to be the best way to help manage your PCOS. Follow this link to book with me! 

Hormones

What are the hormones we are regulating with Seed Cycling for PCOS? Let’s talk about them! 

The different types of hormones that are regulated with seed cycling include: estrogen, progesterone, follicle stimulating hormone (FSH), and luteinizing hormone (LH.)

Estrogen is produced during the follicular phase of the menstrual cycle, FSH and LH increase before ovulation and estrogen then decreases. The egg is then released and the luteal phase begins. Progesterone and estrogen then start to increase to support implantation. Some health conditions, like PCOS, can cause hormone imbalances during the menstrual cycle. 

How Do You Seed Cycle for PCOS? 

During the first phase of your cycle, the follicular phase, eat 1 tbsp/day of each pumpkin and flax seeds. The lignans in flax will help balance your estrogen levels, while the zinc in the pumpkin seeds will help with producing progesterone. Make sure you choose ground flax, which is easier to digest.

The second phase of your cycle, the luteal phase, eat 1 tbsp/day of each of the sesame and sunflower seeds. Lignans in the sesame seeds will help support hormone production and the vitamin E in sunflower seeds do the same. 

If you cannot use your menstrual cycle to guide you with your seed cycling, you can actually follow the moon cycle! Start day one of your “cycle” with the new moon. The moon phase cycle is the same amount of days as our menstrual cycle and is an easy way to follow along with seed cycling, even with irregular periods or no periods at all! This is not currently scientifically backed, but is a great tool to use if you would still like to try out seed cycling for PCOS or menopausal symptoms.

Following a seed cycling schedule may also help with menopausal symptoms by slightly increasing estrogen and improving hormone metabolism, although more studies are needed. No matter what, increasing seeds in your diet is a beneficial way to increase nutrients like fiber and omega-3’s!

Try adding your seeds to a smoothie, yogurt bowl, throw into a salad, or add to your morning oatmeal! 

Struggling with PCOS?

Work with me! I am here to help you manage your symptoms and feel your best, even with PCOS. Follow this link to check out my services page.