Seed cycling: how to regulate the menstrual cycle with seeds

He seed cycling or “seed cycle” is a very natural way to regulate the menstrual cycle. This natural method of hormonal regulation consists of including throughout the menstrual cycle certain seeds that, thanks to their contribution of healthy fatty acids, minerals, vitamins and other phytonutrients, contribute to a optimal production and metabolism of sex hormones.

As strange as it may sound, it is a very simple method, which thousands and thousands of women are using with amazing results. The humble seeds can help regulate the cycle, since they allow to treat the amenorrheaimprove the menopause symptomsalleviate disorders related to hormonal imbalances and improve the dreaded Premenstrual syndromewith symptoms such as inflammation, acne, insomnia, breast tenderness, mood changes or headache.

The idea of ​​using seeds to balance the hormones on which the seed cycling is not new. In the Chinese traditional medicine Seeds have traditionally been used to promote fertility and prevent menstrual cramps.

Seed cycling: how to do it

The menstrual cycle has two stages: the follicular stage and the luteal stage. At each stage of the cycle, certain hormonal balances are necessary for everything to work well.

As fats and certain minerals and vitamins are essential for the formation of hormones, the seeds can help us, because they are foods with a high percentage of fats and especially concentrated in minerals and vitamins. If there is a nutritional imbalance, there is a hormonal imbalance and vice versa.

The seeds used in the seed cycling Are the pumpkin, flax, sunflower and sesame seeds. These seeds help the body to produce the hormones that we will need at each moment of the cycle.

And how are the seeds used and consumed? The ideal is take the ground seeds for better absorption. To ensure freshness, as the oils can go rancid, it is best to grind the seeds at home.

The seeds can be used simply sprinkling on all kinds of preparationssuch as toast, cereals, salads, vegetables, add to smoothies, yogurts, porridge, chia pudding, vegetable purees or can be used in a variety of recipes.

Below are three recipes, including a specific dukkah or seed mix for each phase of the cycle. But let’s see before how the seeds are used at each moment of the cycle.

Seed cycling in the follicular phase

The follicular phase is the first part of the menstrual cycle: starts on the first day of bleeding and lasts until ovulation (from day 1 to day 14 of the cycle normally). During this phase the hormones are maturing and, as it progresses, estrogen levels increase.

In this phase, the pumpkin seeds and flax seeds:

Flax and pumpkin seeds are rich in phytoestrogens and zincwhich help balance estrogen levels and eliminate excess estrogen from the body. Thanks to the content of Omega-3 fatty acidsreduce inflammation and regulate follicle-stimulating hormone (also known as FSH). They support the production of hormones serotonin and melatoninwhich can help to improve the lows and sleep changes of the first days of the period.

Seed cycling in the luteal phase

The luteal phase is the second part of the menstrual cycle: starts the day after ovulation and lasts until the next period, with what goes from days 15 to 28 of the menstrual cycle approximately. In this phase, estrogen levels reach their peak and the predominant hormone is progesterone.

During this phase, they incorporate sesame and sunflower seeds:

They are rich in omega-6 fatty acids, vitamin B6 and seleniumwhich help with progesterone production, promote detoxification and elimination of excess hormones from the body and reduce inflammation. They also contain magnesiumnecessary to improve the symptoms of premenstrual syndrome.

When are the seeds taken?

The method seed cycling consists in consume daily:

1-2 tablespoons of flax and pumpkin seeds during the follicular phase (days 1 to 14) 1 tablespoon of sesame seeds and another tablespoon of sunflower during the luteal phase (days 15 to 28).

It is recommended to use the method at least 2-3 months to start noticing results. Women with longer menstrual cycles (something is very common), the use of the seeds is adjusted to each case.

Seed cycling in case of amenorrhea

If menstruation has stopped, it is recommended to follow the phases of the moon:

It begins with the new moon as day 1. From days 1 to 14 (from the new moon to the full moon) pumpkin and flax seeds are consumed. From days 15 to 28 (from the full moon to the new moon ) sesame and sunflower seeds are consumed.

Seed recipes for each moment of the cycle

Here you will find a recipe for energy balls for the luteal phasealthough they can be adapted for the follicular phase by changing some ingredients; two dukkah recipes, one for each phase of the cycle, made from seeds and spices; and a recipe for crackers for the follicular phase.

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1. Sesame and sunflower energy balls

Preparation: 15 minutes – Cooking: 10 minutes

These balls are an ideal snack for the second phase, the luteal phase.

In addition to the seeds, they contain oat flakes and chocolaterich in manganese, magnesium and vitamin B6, as well as cinnamonwith its antispasmodic and anti-inflammatory properties, which help with the symptoms of PMS.

To make the balls for the first phase, we simply replaced the sunflower and sesame seeds with pumpkin and flax seeds.

Ingredients (20 balls):

1/2 cup sunflower seeds 1/2 cup sesame seeds 1/2 cup rolled oats 1.5 cups medjoul dates 2 tablespoons coconut oil 2 teaspoons cinnamon A pinch of sea salt 1/2-1 cup chocolate chips or chopped chocolate bar

Preparation:

Preheat the oven to 160 degrees. Pour the seeds and oat flakes on a baking tray and toast in the oven for 10 minutes. Let cool.Remove the pits from the dates.Pulse the seeds in a food processor until flour is obtained.Add the dates, cinnamon, a pinch of salt and coconut oil and blend again. You should get a moldable dough. If it’s too dry (depends on how moist the dates are), add 1-2 tablespoons of tahini or maple syrup. Add the chocolate chips and mix well. Shape into balls and store up to 2 weeks in the fridge. Stockfood

2. Dukkah to regulate the menstrual cycle

The dukkah is a mix of nuts, seeds and spices which comes from Egypt, where it is served at every table to be sprinkled on bread with oil.

It is also delicious when used to add a crunchy point to salads, baked vegetables, cereals, stews and stews. It is an ideal and very versatile way to add seeds to our menu.

Can prepare the mixture once a week to keep it handy.

Dukkah for the follicular phase

Preparation: 5 minutes – Cooking: 10 minutes

This mixture with the necessary seeds for the first phase of the menstrual cycle contains cashewswhich being a source of zinc will help balance estrogen levels.

Ingredients (1 jar):

4 tablespoons cashews 8 tablespoons pumpkin seeds 6 tablespoons flax seeds 2 tablespoons coriander grains 1 tablespoon cumin grains 2 tablespoons nutritional yeast 2 teaspoons peppercorns 1 teaspoon salt

Preparation:

Preheat the oven to 160 degrees. Place the cashews and pumpkin seeds on a baking sheet and toast in the oven for 5 minutes. After 5 minutes, add the spices and toast for another 5 minutes. In a blender, blender or mortar, crush the seeds and toasted nuts together with the spices, salt, raw flax and yeast to obtain a mixture with texture. Store in a closed glass jar.

We can also toast the nuts and seeds in a pan without oil, separately. Heat the pan and toast the nuts and seeds separately.

Dukkah for the luteal phase

Preparation: 5 minutes – Cooking: 16 minutes

This mixture is enriched with almondsvery good source of magnesium, and brazil nutsrich in selenium.

Both magnesium and selenium are needed to produce progesterone and help with the symptoms of premenstrual syndrome.

Ingredients (1 jar):

4 tablespoons almonds 4 tablespoons Brazil nuts 8 tablespoons sunflower seeds 6 tablespoons sesame seeds 2 tablespoons coriander grains 1 tablespoon cumin grains 2 tablespoons nutritional yeast 2 teaspoons peppercorns 1 teaspoon salt

Preparation:

Preheat the oven to 160 degrees. Place the almonds and Brazil nuts on a baking sheet and toast in the oven for 6 minutes. After 6 minutes, add the seeds and toast for another 5 minutes. Add the spices and toast for another 5 minutes. In a blender, blender or mortar, crush the seeds and nuts together with the spices, salt and yeast to obtain a textured mixture. Store in a closed glass jar.

We can also toast the nuts and seeds in a pan without oil, separately. Heat the pan and toast the nuts and seeds separately.

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3. Flax Pumpkin Crackers

Preparation: 15 minutes – Cooking: 30 minutes

Very easy to prepare and delicious. These crackers are ideal for snacking during the first phase of the cycle.

They are delicious as is, with avocado, hummus or cheese. It is best to grind the seeds at home just before making the crackers. With a glass blender it is very easy.

Ingredients (1 tray):

110 g flax 100 g ground pumpkin seeds 4 tablespoons chia seeds 1 teaspoon salt 1 teaspoon garlic powder 1 tablespoon nutritional yeast 250 ml water

Preparation:

Preheat the oven to 180 degrees and line a baking tray with parchment paper. In a powerful blender, crush the flax and pumpkin seeds until flour is obtained. Pour the ground seeds into a bowl. Add the chia seeds, salt, nutritional yeast, and garlic and mix well. Add the water until you get a dough. With the help of a spatula spread the dough on the lined tray in a thin rectangular layer about 0.5 cm thick. And, with the help of a knife or a pizza cutter, mark squares so that later it is easier to cut the crackers without breaking them. Bake the crackers for 25-30 minutes until they are crisp. Take care in the last few minutes so as not to burn them. Let them cool and cut them. Store in a glass container.