Despite contrary belief, it is not normal to experience PMS and adverse symptoms during your menstrual cycle. Many things can contribute to this like abnormal sex hormone production, environmental toxin exposure, or even dietary nutrient deficiencies. While the best option to address this is to discuss your detailed health history with a professional, you have the power to start your healing journey on your own.
Seed cycling incorporates eating specific seeds high in nutrients at varying points in the menstrual cycle to assist with regulation and function. During the follicular phase (days 1-14) of the cycle, we are looking to support estrogen production. This is the time when the body is preparing the uterus for pregnancy, so lots of cell growth and increased function. During the luteal phase (days 15-28) of the cycle, we are looking to support progesterone production. This is the time when the body is working to make sure that it is still protected from the cellular growth that occurs in the first half of the cycle.
The foods that we consume form the foundations for everyday bodily functions. When our diets are missing key nutrients for proper maintenance, we can begin to develop unwanted symptoms. EFAs (Essential Fatty Acids) are fats that the body cannot make on its own but are required for many functions ranging from protecting nerves to hormone production. EFAs are found in a diet high in fish, seeds, nuts, and olives, although most people don’t eat these foods in large enough amounts to get what is necessary for day-to-day function. The two main types of EFAs are Omega-3 and Omega-6, which are typically eaten at a 4:1 ratio. This means that we need 4 times the amount of Omega-3 than Omega-6 in the diet.
Another thing found in seeds that contribute to their medicinal activity is lignans. There are many types of lignans, some of which produce the same effects as our hormones. For example, when we eat flax seeds the lignans are changed by gut bacteria into a usable form, this new form acts like estrogen in the body. Not only does it produce the same effects as estrogen when we are deficient in the hormone, but it can decrease the activity of our estrogen if we have too much. This modulating effect allows the seed to be useful in times of excess and deficiency.
Taking 1-2 tbsp of flax, pumpkin, chia, and/or hemp seeds daily is most supportive during the follicular phase. Taking 1-2 tbsp of sesame and/or sunflower seeds daily is most supportive during the luteal cycle. With any of the seeds, it is best if they are ground to break open the outer hull and are raw and organic. I recommend buying whole seeds and then grinding them fresh. This best preserves the nutrients inside the seeds and allows for the best absorption. You can consume them in any way, whether it is through snacking or putting them in a dish like a smoothie, granola, dessert, salad, or any other meal. For recipe ideas, please check out our newsletter!