Can what you eat affect your cycle?
Of course! A healthy balanced diet that supports your hormonal and menstrual health is one that balances your blood sugar levels, contains adequate protein with each meal, plenty of fibre to mop up excess hormones, healthy fats and maybe includes some phytoestrogens, which are weak, plant sources of oestrogen like soy products, flaxseeds, lentils, chickpeas, beans and so on.
There’s also something called seed cycling that you might be interested in if you feel your hormones are a little out of balance. It’s a great example of using food as medicine. There’s very little robust science to prove it will definitely help you but, since this is as simple as eating specific types of seeds at different times during your menstrual cycle, it’s worth building into your routine if you are looking to re-balance your hormones. There’s literally no risk involved.
Seed cycling is based on the idea that certain seeds contain specific nutrients that can help promote oestrogen or progesterone production at different times during your cycle. It could be helpful for a number of female hormone imbalances, including regulating periods, PCOS, endometriosis and infertility as well as dampening some of the symptoms of peri-menopause.
Here's how seed cycling typically works:
During the first half of your menstrual cycle (follicular phase) which is typically days 1-14, you eat 1 tablespoon each of ground flaxseeds and whole pumpkin seeds. Flax seeds contain lignans which can help support oestrogen production, while pumpkin seeds contain zinc and essential fatty acids that may support progesterone production, which is needed for the next phase of your cycle.
During the second half of your menstrual cycle (luteal phase) which is typically days 15-28, you eat 1 tablespoon each of sesame seeds and sunflower seeds. Sesame seeds contain lignans that can stop oestrogen levels climbing too high, while sunflower seeds contain vitamin E, which can help support progesterone production.
While there is some anecdotal evidence to suggest that seed cycling may be helpful for promoting hormone balance, more research is needed to confirm its effectiveness. However, incorporating a variety of nutrient-dense seeds into your diet can certainly be a healthy practice.
In addition to their potential hormone-balancing effects, seeds are also a good source of fibre, healthy fats, and other important nutrients. They can be easily added to smoothies, salads, yogurt, or oatmeal, and can help support overall health and well-being.
Not cycling?
Follow the phases of the moon. Day 1 would be the first day of the New Moon.
Summary
DAYS 1-14
1 tbsp freshly pure ground flax and 1 tbsp (whole) pumpkin seeds. You can put these in a smoothie or sprinkle on porridge.
DAYS 15- 28
1 tbsp of sunflower seeds AND 1 tbsp sesame seed
What’s the downside?
Even if the scientific literature isn’t strong on this, adding these seeds into your diet is a good thing. All are rich in fibre, healthy fats and minerals like manganese, magnesium and copper, vitamin B1 and vitamin E, and research shows they could be helpful for a variety of other health outcomes, like reducing inflammation and cholesterol as well as cutting the risk for cardiovascular disease, and improving blood sugar control.
