What is SEED CYCLING?
Every now and then, trends in the diet market surface on social media, and we find it really difficult to keep up, don’t we?
Hear it from an RD: Some of them are just fads, while some are genuine. The same trend has been happening over the years with different names and a different methodology. For instance, take SEED CYCLING. Seed cycling is the name given to a regime of eating specific seeds during the two phases of your menstrual cycle (follicular and luteal). It CLAIMS to regulate estrogen and progesterone levels, thereby menstrual cycles and hormonal imbalances, alleviate PMS symptoms, and even boost fertility.
Let’s understand the protocol: Two phases with specific seeds to be had in each phase.
DAY 1- DAY 14 OF YOUR CYCLE: This is the first phase called the follicular phase. Day 1 is the first day of your menstrual bleed, and Day 14 marks ovulation. You have to consume:
1 tablespoon whole/ ground flax seeds + 1 tablespoon whole/ ground pumpkin seeds
DAYS 15-28 OF YOUR CYCLE: The second phase, the luteal phase, starts at ovulation and lasts until your next menstrual bleed. So, this regime is to be followed from Day 14 of your cycle to the day you start bleeding again. Once the bleeding starts, start the regime again with Flax + pumpkin.
1 tablespoon whole/ground sunflower seeds + 1 tablespoon whole/ground sesame seeds
Seed Cycling Benefits
During the first phase of the menstrual cycle (the follicular phase), flax and pumpkin seeds help improve our estrogen levels. Flax seeds are rich in lignans, which bind to excess estrogen. Pumpkin seeds are high in zinc which helps support progesterone production as you move towards the progesterone rise in the second phase of your cycle.
During the second phase of your cycle (luteal phase), sesame seeds and sunflower seeds help boost progesterone production. Sesame seeds are a rich source of zinc, which helps boost progesterone production and also contain lignans that help block excess estrogen while progesterone rises. Sunflower seeds are high in vitamin E and selenium. Vitamin E can help boost progesterone production; at the same time, along with selenium, it is a potent antioxidant.
How does Seed Cycling work?
On paper, there is insufficient scientific research that supports the direct relationship between seed cycling and improved hormonal balance in women. This is purely because this protocol of seed cycling hasn’t been researched extensively yet. Nevertheless, it does work!
It’s important to be educated and not just follow trends when it comes to nutrition. Study the components of ingredients, understand the basic science behind them, and correlate their functionality to meet specific symptoms.
While studies don’t directly link seed cycling to hormone balance, they show clear correlations that specific nutritional components in flax, pumpkin, sesame, and sunflower seeds may play a role in supporting your natural hormonal cycle.
Apart from hormonal health, what’s in for my skin and hair?
1. Flaxseeds are rich in omega-3 fatty acids, promoting healthy hair growth and reducing inflammation.
2. Pumpkin seeds contain zinc, supporting hair growth and skin regeneration.
3. Sunflower seeds provide vitamin E, protecting the skin and promoting healthy hair.
4. Sesame seeds are high in calcium and magnesium, supporting skin health and reducing hair thinning.
How to use them?.
Consider them like sprinkles. You can add them to anything! Don’t want to just pop in seeds? Here is a list of creative ways to include them in your diet:
1. Sprinkle on your fruit of choice.
2. Add to smoothies, yogurt, oatmeal, or chia seed pudding
3. Add them to chutneys and pesto sauce.
4. Sprinkle on open sandwiches, rice bowls, salads, or soups
5. Homemade seed butter
6. Make homemade granola with pumpkin and flax or sesame and sesame seeds
7. Make 2 sets of Ladoos for their respective phases. Use dates instead of sugar or jaggery.
Is it sustainable?
One common question: Should I do this for life?
Well, the answer depends on individual preferences and goals.
Seed cycling can be as seamless as consuming nuts daily. It is one’s mindset that counts it as a task. Apart from benefiting hormonal health, it is rich in other nutrients that help in alleviating symptoms and provide a better quality of life. It is about making it into a habit. If breaking it down into two phases seems daunting at first, have them mixed every day. Once you have got used to consuming them, make the extra effort to divide them as per the phases.
Always remember, long-term commitments may seem daunting; start one day at a time. The idea is not give up.
DOABLE, DAY-TO-DAY, MONTH TO MONTH GOALS CYCLING TO A LIFESTYLE CHANGE ☺
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