Seed cycling: the solution for regulating your cycle?

Excess oestrogen contributes to heavy periods, menstrual pain, breast pain [2], endometriosis, fibroids, premenstrual syndrome, and hormone-dependent cancers such as certain types of breast cancer [3]. 

Without sufficient oestrogen, the endometrium grows very little, and periods are consequently lighter and/or shorter. This can lead to fertility problems, as the quality and thickness of the endometrium are crucial factors in successful embryo implantation. Finally, given the impact of oestrogens on our mood, brain, libido, memory and sleep, a lack of oestrogen can also manifest through the following symptoms: memory loss, depression, anxiety, lethargy, night waking, reduced libido, vaginal dryness…

Insufficiently robust progesterone is problematic for fertility. In this case, the luteal phase (and therefore the time available for the embryo to implant in the endometrium) is shortened. Progesterone deficiency is also often at the root of miscarriages. Low progesterone production can also lead to the symptoms of premenstrual syndrome. 

Hence the importance of regulating our hormones — both for our gynaecological and reproductive health, and for our overall wellbeing!

Flaxseeds are rich in magnesium (372 mg/100g), as are pumpkin seeds (535 mg/100g).

Magnesium plays a key role in hormonal balance, as it is essential for liver function and helps regulate our hormones: progesterone, oestrogen and testosterone. It also regulates cortisol, the stress hormone. It is equally important for the adrenal glands and the regulation of blood sugar levels/metabolism.

Most people do not consume enough magnesium-rich foods, and with stress, reserves are quickly depleted. Our bodies use up all their magnesium when we are stressed, not to mention that soil depletion makes it increasingly difficult to obtain through diet alone.

Some studies have shown that magnesium may lead to a significant reduction in the intensity and duration of premenstrual syndrome (mood changes, anxiety, depression, bloating, breast pain, water retention…). [7] 

Flaxseeds are also an excellent source of vitamin B1 (1.22 mg/100g), also known as thiamine, which contributes to a significant reduction in menstrual cramps, particularly in those suffering from dysmenorrhoea (pain occurring during menstruation) [8]. Research has indicated that women with a high dietary intake of thiamine present a notably lower risk of PMS. Thiamine is particularly effective at reducing depression and cramps associated with PMS [9].

Pumpkin seeds are an excellent source of zinc (7.5 mg/100g), a nutrient necessary for ovulation that helps stimulate follicles and the release of the LH hormone. It also plays a role in increasing progesterone levels as well as the production of FSH, which helps prepare the body for ovulation. 

Studies show that zinc supplementation has anti-inflammatory effects. By reducing inflammation and allowing better oxygen flow to the uterus, zinc can counteract the effects of prostaglandins and reduce both the incidence and duration of painful menstrual cramps. Research also shows that zinc reduces the severity of menstrual bleeding [10].

Furthermore, seeds contain a lot of fibre, which can help bind and eliminate toxins and hormones from the digestive tract, as well as regulate insulin. 

 The benefits of fibre are numerous:

They play a prebiotic role: fibres such as those from flaxseed (lignans) are often converted by gut bacteria into protective phyto-oestrogens.

Fibre is the food of the "good bacteria" in the gut microbiome. By consuming plenty of it — and in varied forms — we prevent the "good" bacteria from literally starving and the "bad" bacteria from taking their place, proliferating and disrupting several factors including hormonal regulation. Microbiome balance is also important in the detoxification of oestrogens, as they are excreted via stools. If the gut flora is imbalanced, certain bacteria could prevent the excretion of oestrogens, causing a surplus of them. Bad bacteria release an enzyme called beta-glucuronidase, which prevents the elimination of oestrogens via stools and causes them to recirculate in the blood, thereby contributing to an excess of oestrogens. 

They also act as a "broom" in the intestines, helping to move intestinal contents along and thereby regulate transit, facilitating the elimination of toxins and oestrogens.

Flaxseeds and pumpkin seeds contain high levels of fatty acids that help regulate FSH levels, reduce inflammation and support the production of sex hormones [11]. 

The conversion of linoleic acid from these seeds into other essential fatty acids contributes to the production of prostaglandins, which are essential for ovulation. A disruption in prostaglandin metabolism may be one cause of PMS symptoms [12]. Taking this seed blend may therefore help improve prostaglandin levels and thus have an effect on PMS and painful periods [13] [12].

Sesame seeds are rich in lignans, and we have seen the many beneficial effects of these compounds. 

Zinc helps reduce inflammation during this phase and prepares the body for future menstruation. Sunflower seeds are a good source of zinc (4 mg/100g) and magnesium (325 mg/100g). Together with magnesium, it also acts to help prevent symptoms that appear before a period.

Sesame seeds also contain vitamin B6 (0.8 mg/100 g). This vitamin may act on symptoms such as anxiety, irritability, and premenstrual nervous tension [15].

High levels of oestrogen in the blood and low levels of progesterone have been observed in groups experiencing these symptoms. Vitamin B6 may reduce blood oestrogen, increase progesterone, and lead to an improvement in symptoms. 

The action of this vitamin goes even further. Indeed, it helps to lower levels of the hormone aldosterone. In excess, this hormone can cause symptoms such as water and salt retention, abdominal bloating, mastalgia, and weight gain. By reducing levels of this hormone, vitamin B6 may help to improve these symptoms [16].

Sunflower seeds contain vitamin E (33 mg/100g), which has a significant effect on your cycle. Indeed, studies have shown that it improves ovulation and progesterone production. It may help reduce the severity of dysmenorrhoea by decreasing the pain associated with menstruation [17]. 

Seeds are also rich in fatty acids, particularly polyunsaturated ones such as omega-3. One study showed that co-supplementation with omega-3 and vitamin E led to significant improvements in scores related to depression, anxiety and stress.

Our pregnancy omega-3, Omega Mama, is perfectly suited to all women, pregnant or not. It helps to meet women's needs.

Sunflower seeds are rich in selenium, which supports the liver's detoxification of hormones [18].

Furthermore, in one study, patients with PCOS who received selenium supplements showed significantly reduced serum levels of dehydroepiandrosterone (DHEA, a pro-hormone involved in the synthesis of androgens and oestrogens [19]), and significantly reduced hirsutism [20].

These nutrients may also have an effect on hormones. Indeed, a supplementation study involving various nutrients including vitamin E and selenium showed that this intake led to a significant reduction in the LH/FSH ratio and testosterone levels in women with PCOS [21].

A healthy and varied diet.
Physical exercise.
Stress management.
And avoid environmental toxins and endocrine disruptors.

The effects of seed cycling may appear after several months. It can be helpful to keep notes in a journal to track the improvements observed!

You can consume a tablespoon of flaxseeds and pumpkin seeds for the first phase, and a tablespoon of sesame seeds and sunflower seeds for the second.

You can grind these seeds and add them to your drinks. This is a viable option — not too complicated if you have something to grind them with — but not very easy to store due to oxidation, and frankly not very tasty!