seed cycling for hormone balance

A 2023 study showed that seed cycling is ‘effective and has significant results in women with PCOS’ and ‘improves hormonal disturbance in women’ (1).

Another study discovered a reduction in ovarian cysts in women with PCOS after seed cycling (2).

• Pumpkin seeds contain fatty acids that help control elevated insulin and cholesterol levels associated with PCOS. They also include beta-sitosterol, which can reduce too much androgen and treat PCOS symptoms like hirsutism (facial hair)(1).

• Flaxseeds are full of Omega-3 essential fatty acids; lignans/phytoestrogens; antioxidants and fiber (3).

• Sunflower seeds are high in protein, healthy fats, antioxidants and are an excellent source of Vitamin E, B1, B6, iron, copper, selenium, manganese, zinc and potassium (4).

• Sesame seeds contain sesamol which has the following properties: Antioxidant; Anti-mutagenic (stops the mutation of cells); Anti-hepatotoxic (prevents liver damage); Anti-inflammatory (fights inflammation); Anti-aging; Chemopreventive (prevents disease and infection) (5).

Seed Cycling

This simple but effective addition to your diet can help reduce PMS, regulate oestrogen and progesterone levels and improve PCOS (1).

Seed cycling consists of taking 1 tbsp of ground flaxseed (sometimes called linseed) and 1 tbsp of pumpkin seeds daily for 2 weeks starting on day 1 of your cycle (the first day of your period). Then around day 14 (after ovulation) switching to 1 tbsp of sesame seeds and 1 tbsp of sunflower seeds daily until day 28, or the first day of your next period. It’s that simple.

You can add the seeds to soups, salads, smoothies, porridge, eggs, baking or anything you wish.

It’s best to grind the flaxseed in a food processor before consuming to improve its bioavailability. To prevent oxidation, grind daily or keep ground flaxseed in an airtight container in the fridge.

The other seeds can also be ground or if preferred they can be eaten whole.

Seed cycling can be helpful but it’s always best to review your current lifestyle and nutrition as a whole, rather than focusing on one area only.

If you feel you would benefit from a 1 to 1 consultation with me, please do get in touch.

References:

1) Rasheed N, Ahmed A, Nosheen F, Imran A, Islam F, Noreen R, Chauhan A, Shah MA, Amer Ali Y. Effectiveness of combined seeds (pumpkin, sunflower, sesame, flaxseed): As adjacent therapy to treat polycystic ovary syndrome in females. Food Sci Nutr. 2023 Mar 25;11(6):3385-3393

2) Kazemi, M. , Hadi, A. , Pierson, R. A. , Lujan, M. E. , Zello, G. A. , & Chilibeck, P. D. (2021). Effects of dietary glycemic index and glycemic load on cardiometabolic and reproductive profiles in women with polycystic ovary syndrome: A systematic review and meta‐analysis of randomized controlled trials. Advances in Nutrition, 12(1), 161–178.

3) WebMD The Benefits of Flaxseed 2024.

4) WebMD Health Benefits of Sunflower Seeds 2024.

5) WebMD Health Benefits of Sesame seeds 2022.